5 Pilates exercises – To do anywhere

he method was created by the German of the same name  J. Pilates . He named 34 Pilates exercises that are still performed today because they are relevant to our condition as sedentary and untrained beings (he started in 1900 to apply the method!).

All 34 Pilates exercises are used today and, of course, the biological individuality of each practitioner must be considered for the choice of movements.

Doing all the exercises would be impossible, not to say irresponsible, since each individual can and must make movements according to their limitations and / or skills.

For a deeper understanding of the method, we strongly recommend a professional who teaches and accompanies the student in performing Pilates exercises.

The idea of ​​making a Pilates video is to provide those who watch a sample about the method.

Position adjustmentsoutdoor workout

Look ahead;

Chin down;

Shoulders down and back;

Lowered ribs;

Contracted abdomen;

Hip in normal position.

5 Pilates exercises

Roll down – exercise to raise awareness of abdominal muscle function, spine flexibility and posture adjustments, movements required in Pilates. Breathing: inhale with the spine upright / exhale as you bend the spine. Keep adjustments.

Roll up – should be performed with the back curved (abdomen contracted) and just align the posture when lying down and sitting. 2-phase breathing: inhale on the floor, before climbing / exhaling on the way up – inhale while sitting (straight spine) / exhaling on the way down. Keep adjustments.

Clapping – in the video there is the option of keeping your hands under your hips to facilitate the execution of the leg movement. Keep your feet in 1st position of the ballet without tip or toes out. Strong adduction and transverse work of the abdomen, in addition to contracting the pelvic floor and muscles of the urethral canal. More advanced options: lean your legs more than 90 degrees, arms at your sides or above your head. Breathing: Normal. Keep adjustments.

Lateral Flexion – the body should be aligned laterally: ear / shoulders / hips / lateral of the knee / heel in the same line. If there is discomfort in your lower back, bring your legs forward to assist in the execution. Breathing: inhale before starting / exhaling when climbing. Keep adjustments.

Swimming – keep the abdomen contracted even in the prone position (belly on the floor), shoulders down even with the arms raised. Breathing: fast and following each movement. Feel the body stretch. Keep adjustments.

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