BEST PILATES EXERCISES FOR YOUR HEALTH

 
The Hundred
A warm up exercise for the abdominals, arms and lungs, which is nearly always performed at the beginning of a class. The exercise can be modified to increase the level of difficulty by varying the position of the legs. The beginners position has bent knees with and feet flat on the floor, intermediate will bend their knees and hold their legs at a 90 degree angle, while advanced has straight legs, as pictured above. The position is held for 10 sets of 5 breaths in and 5 breaths out.

Single Leg Circles
This exercise focuses on the abdominals as they work to keep the pelvis and shoulders stable while one leg rotates in the air, teaching us to initiate movement from the core. It targets the entire core section as well as the leg in rotation, stretching and toning the outer and inner thigh.

Single Leg Stretch
Another exercise which focuses on moving from the center. The backs of the legs are stretched out as they extend, and the core works hard to stabilise the trunk as the arms and legs move in synchrony.

Double Leg Stretch
This exercise requires strength and endurance from the core, as the arms and legs are raised out in two different directions at the same time. The abdominals work to keep the pelvis and the trunk firmly rooted to the floor while the arms and legs are in motion. The exercise can be modified to make it easier by placing the head on the floor and varying the angle of the legs.

The Roll Up
The roll up requires abdominal strength and control. The exercise begins by lying flat on your back and gradually rolling up with arms outstretched, using only your stomach muscles to lift you. If the abdominals are too weak, the exercise can be modified by placing the hands behind the thighs.

Shoulder Bridge
An exercise which strengthens the abdominals and hamstrings, as they stabilize the pelvis as it lifts off of the floor. The intensity of the shoulder bridge can be increased for intermediate or advanced levels by lifting a foot from the floor once the pelvis has been raised, and then increased again by stretching the leg straight in the air.

The Saw
A stretch which targets the spine, back muscles, arms, and hamstrings. The chest and back are pulled open as the arms stretch in opposing directions. Suitable for beginner, intermediate and advanced levels.

Swimming
By lying on your front and paddling your outstretched arms up and down, alternating the right arm with the left leg and vice versa, you are working just about every muscle in your back, as well and the butt and thighs. It also works the shoulders and arms.

Rolling Like a Ball
This one stimulates and stretches the spine and also works the abdominals. Some may find rolling particularly easy or challenging, especially if you have a protruding spine.

Open Leg Balance and Open Leg Rocker
The open leg balance demands strength and endurance from the lower abdominals, as balance will be lost unless the core is completely engaged. In the open leg rocker, which involves the same position but with a rocking action, the spine is stimulated and stretched. Both are great for also stretching out the hamstrings.