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Basic Pilates Moves

February 13, 2012 | Comments: 0 | Views: 163

The 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 of 2012! One month has gone by in the blink of an eye! Let's not procrastinate or make any more excuses. Let's get started together! Here are four basic Pilates moves for the novice to work out in. We will help you achieve your new fit and fab body in no time at all!

The Hundred

Lie on your back with your knees bent, bring your legs up to table-top position (your shins and ankles are parallel in height with your knees). Your arms placed on the mat by your sides. Inhale to begin. On the exhale, lift your head off the mat bringing your chin down towards the chest and use your abdominal muscles to curl your upper spine off the floor. Keep your shoulders engaged in the back as you extend your arms off the mat with your fingertips reaching long towards your toes. Your gaze is into the scoop of your abdominals. While you are here, you will take five short breaths in and five short breaths out. As you do this inhaling and exhaling for counts of five, move your arms in a controlled up and down manner (pumping of the arms). Be sure to keep your shoulders and neck relaxed as you keep your abdominal muscles working to keep your upper back lifted. A cycle of 10 full breaths will lead you to the hundred.

Single Leg Kick

Lie on your stomach with both legs together, extended behind you. Activate your inner thighs and hamstrings to keep your legs from splaying out. Lift your upper body so that you are supported on your forearms. Keep your shoulders down, chest broad. Your elbows are directly under your shoulders. Hands are clasped together on the floor in front of you as you keep your neck long and forward. Inhale to begin. As you exhale, bend your right leg to a 90-degree angle, pulsing it twice toward your butt with the foot lightly pointed. Inhale to switch legs, extending the right leg as you bend the left. Exhale and pulse twice with the left leg now.


Lie on the mat face down, keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Extend your shoulders away from the ears. Keep your legs together as you engage 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 the upper body. The elbows are close to the body, the head stays in line with the spine, and the hips stay on the mat. On the exhale, release the arc, lengthening your spine as your torso returns to the mat in a sequential way (low-belly, mid-belly, low-ribs until you are in prone position again).

Spine Stretch

Sit up tall on your sit bones, extend your legs about shoulder-width apart, flex your feet. Reach the top of your head to the ceiling as your shoulders stay relaxed. Inhale and extend your arms out in front of you, shoulder height. Exhale as you lengthen your spine to curve forward. You are going for a deep C-curve reaching as far forward with your arms as is comfortable. Keep your shoulders down as you reach your fingertips toward your toes. Initiate your return by using the lower abdominals to bring the pelvis upright. Roll up through the spine to sitting position.

Mrs Claudel Kuek, CEO of PowerMoves Pilates Singapore at Bishan Park, Dempsey Hill and Rochester Park in Singapore; visit to find out if Pilates is what you really need to create the makeover in you!

Source: EzineArticles
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