Pilates Basic Movements

Website design By BotEap.comThe second in a series of Pilates moves to help you reach your health and fitness goals for the new year. We are already in February 2012! A month has passed in the blink of an eye! Let’s not procrastinate or make any more excuses. Let’s start together! Here are four basic Pilates moves for beginners to work out. We’ll help you achieve your new fit and fabulous body in no time!

Website design By BotEap.comthe hundred

Website design By BotEap.comLie on your back with knees bent, lift legs up to tabletop position (shins and ankles are parallel with knee height). Your arms placed on the mat at your sides. Inhale to start. As you exhale, lift your head off the mat by bringing your chin toward your chest and use your abdominal muscles to lift your upper spine off the ground. Keep your shoulders hooked into your back as you extend your arms off the mat with your fingertips extended toward your toes. Your gaze is on the ball of your abs. While you are here, you will take five short breaths in and five short breaths out. As you inhale and exhale to a count of five, move your arms up and down in a controlled manner (pump arms). Be sure to keep your shoulders and neck relaxed as you work your abdominal muscles to keep your upper back lifted. A cycle of 10 full breaths will take you to 100.

Website design By BotEap.comsingle leg kick

Website design By BotEap.comLie on your stomach with both legs together, extended behind you. Activate your inner thighs and hamstrings to keep your legs from splaying. Raise your upper body so that you’re resting on your forearms. Keep your shoulders down, chest wide. Your elbows are directly below your shoulders. The hands are together on the floor in front of you while keeping the neck long and forward. Inhale to start. As you exhale, bend your right leg at a 90-degree angle, pushing it toward your butt twice with your foot slightly pointed. Inhale to switch legs, extending your right leg as you bend your left. Exhale and press twice with your left leg now.

Website design By BotEap.comswan

Website design By BotEap.comLie face down on the mat, keeping your arms close to your body as you bend your elbows to bring your hands under your shoulders. Extend your shoulders away from your ears. Keep your legs together as you contract your abdominal muscles, lifting your belly button up and away from the mat. As you inhale, lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc of your upper body. The elbows are close to the body, the head stays in line with the spine, and the hips stay on the mat. As you exhale, release your arch, lengthening your spine as your torso returns to the mat sequentially (low belly, mid belly, low ribs until you’re back on your stomach).

Website design By BotEap.comSpinal stretch

Website design By BotEap.comSit tall on your seat bones, extend your legs shoulder-width apart, and flex your feet. Bring the top of your head to the ceiling while your shoulders remain relaxed. Inhale and extend your arms in front of you, at shoulder height. Exhale as you lengthen your spine to curve forward. You go through a deep C curve reaching as far with your arms as is comfortable. Keep your shoulders down as you bring your fingertips closer to your toes. Start your return by using your lower abs to bring your pelvis up. Roll up through the spine to a sitting position.