What is Pilates? It’s a technique developed during WWI by Joseph H. Pilates (pronounced puh-LAH-teez). Pilates, a German, was a performer and boxer interned in Britain during the war. He taught fellow camp members the concepts and exercises he had devised from years of self-study and apprenticeship in yoga, Zen and ancient Greek and Roman physical regimens.
According to the Pilates Studio in New York, the exercise technique focuses on improving flexibility and strength for the overall body but doesn’t build bulk. Pilates is a series of controlled movements to engage your body and mind and help improve your posture.
Pilates tips
Certified personal trainer Tina Gee (shown here demonstrating a few moves) offers these tips when doing Pilates.
– Never drop your legs past the point of comfort for your back. Maintain a flat back, and keep pulling your belly toward your back during each move.
– Never use your neck and shoulders, use the muscles of your powerhouse (primarily your abdominal, pelvic and hip muscles).
– Breathe in through your nose and out through your mouth. As you advance, breathe in and out through your nose.
Single leg stretch
Lie flat on mat, grab your right leg, and pull it into your chest with your right hand on your knee and your left hand on your ankle. Extend your right leg straight in front and hold it off the mat a couple of inches or at an angle that allows you to keep your entire back on the floor. With your elbows pointed out, lift your chin toward your chest and inhale, keeping your bellybutton pulled toward your back. Exhale and switch legs, bringing the outside hand to the ankle and the inside hand to the knee. Continue switching legs for five to 10 sets on each side.
The roll-up
Lie on mat, and squeeze your butt muscles tightly, pressing the backs of your upper inner thighs together. Keeping your heels together and toes apart and pointed, bring your straight arms over your head until your inner elbows are beside your head. Slowly roll up, looking down at your bellybutton and bringing one vertebra at a time off the floor. Exhale when you are halfway up. When you get to the top of the move, your back should be curved like a C, and your hands should be in line with the middle of your shins. Inhale and slowly roll back down, remembering to pull your bellybutton in and letting one vertebra at a time touch the mat. Roll up five to 10 times.
The hundred
Lie on your back, and pull your knees into your chest. Put your arms straight by your sides and barely off the floor. Inhale deeply. Roll your head up, folding forward from your upper back, to look at your bellybutton. Stretch your arms straight by your sides and reach forward. Straighten your legs to the ceiling, squeezing your butt muscles and backs of your upper inner thighs together as tightly as possible. Begin pumping your arms up and down slightly off the floor. Inhale for five counts and exhale for five counts. Breathe in and out and pump your arms 100 times. Lower your head, and bring your knees back into your chest before stretching out into full length.
Single leg circles
Lie flat on mat with your arms straight by your sides. With your left leg straight in front of you, bring your right leg up as straight as possible. Stretch your right leg across your body, then circle it down, around and back up to its starting position, drawing an imaginary circle. Make sure both hips stay on the ground at all times. (The smaller the circle, the easier to control.) Complete five to eight repetitions, inhaling as you begin the motion and exhaling as you complete it. Reverse the circle, and do five to eight repetitions before switching legs.
