Pilates Preparation Exercises

 Pilates Preparation Exercises

These pilates exercises are simple ways to train yourself to use your core muscle in ordinary movements so make sure you complete them slowly and properly keeping your core active throughout.

PILATES HINT: If your lower back lifts off the floor at any point your core is not working and you are putting excess strain on your back! Stop exercise and reset your core before continuing.

The starting position for all these Pilates exercises is the same as for the core activation explained below

Activate your core muscles – lying down on your back take several deep breaths. With each breath pull your navel towards the floor until your lower back is flat against the floor

1.       As you inhale raise your knee to your chest. Slowly exhale lowering your foot towards to floor keeping you knee bent, repeat several times alternating between left and right legs. REMEMBER: it’s your core doing the work, not your leg!

2.       Inhale bringing your knee towards your chest. As you exhale straighten your leg to approximately 45degrees.  Inhale bringing your knee back to your chest and exhale taking your foot to the ground. Repeat several times on alternate legs

3.       Inhale bending your knee to your chest, exhale straightening it to 45 degrees. Inhale as you slowly lower your leg towards the floor making sure your back remains flat against the ground. Exhale and raise your straight leg back to 45 degrees keeping your tail bone down. Inhale bringing your knee back to your chest and exhale taking your foot to the ground.  Repeat several times on alternate legs

4.       Inhale lifting both arms up to the ceiling, exhale scissoring your arms apart lowering one arm down to the floor next to your legs and the other above your head. Repeat several times on alternate arms.

5.       Lie on your stomach with your legs straight and your forehead resting on your hands. Inhale, as you exhale left your upper body off the floor pulling your shoulders down your back. REMEMBER: Keep your core activated the whole time and only lift as far as you can without causing any pain!

6.       Assume same position as in point 1. Inhale lifting both legs simultaneously towards your chest keeping your back flat.  Exhale taking one bent leg towards the floor without touching the floor. Inhale returning your knee to your chest. Repeat several times on alternating legs.

7.       Inhale lifting both legs simultaneously towards your chest keeping your back flat. Exhale straightening one leg to 45degrees. Inhale returning your knee to your chest. Repeat several times on alternating legs.

8.       Inhale lifting both legs simultaneously towards your chest keeping your back flat. Exhale straightening one leg to 45 degrees.  Inhale slowly lowering the straightened leg towards the floor as far as you can without lifting your lower back off the floor. As you exhale lift your leg back to 45 degrees keeping your tailbone tucked under. Inhale returning your knee to your chest. Repeat several times on alternating legs.

9.       Repeat 6 with your head off the floor and chin tucked into your chest.

10.   Repeat 7 with your head off the floor and chin tucked into your chest.

11.   Repeat 8 with your head off the floor and chin tucked into your chest.

12.   Repeat 9 but move both legs simultaneously towards to floor and back

13.   Repeat 10 but straighten both legs out simultaneously.

Repeat 11 lowering both legs simultaneously this time.

My advice would be to start off slowly and gradually build up exercises as your core strength increases.