Mastering the Fundamentals: Five Essential Pilates Exercises
The Hundred
Starting Position: Lie on your back, legs extended, and arms reaching toward your feet.
Step by Step:
- Inhale deeply, lifting your head and shoulders off the mat.
- Lift your legs to a 45-degree angle, engaging your core.
- Begin pumping your arms up and down in small, controlled motions.
- Continue for 100 counts, coordinating breath with movement.
- Exhale as you lower your head and legs back to the mat.
The Roll-Up
Starting Position: Lie on your back with your legs extended and arms reaching overhead.
Step by Step:
- Inhale, reaching arms forward, lifting head, and curling up.
- Exhale, continuing to roll up sequentially through the spine.
- Reach for your toes, keeping the core engaged.
- Inhale as you reverse the movement, rolling back down.
- Repeat for a set number of repetitions.
The Plank
Starting Position: Begin on hands and knees, aligning wrists under shoulders.
Step by Step:
- Extend legs straight back, balancing on toes.
- Maintain a straight line from head to heels.
- Engage core muscles, avoiding sagging or arching.
- Hold the position for a set duration.
- Gradually increase the duration as your strength improves.
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