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Pilates is an exercise system devised by Joseph Pilates in the early 1900s. He used his system to help detainees during the 1st World War improve their fitness; he then went on to open a studio and work with dancers in New York. The exercises have now been adapted by various Pilates teaching organisations in order to be more suited to the general public. Note: All exercises and activities are undertaken at your own risk. Advice is of a general nature and may not be suitable for you as an individual. Please check with your doctor before following this advice if you are unsure, unused to exercise or have medical issues such as a back problem. During a Pilates session, participants work in a neutral spine position. For a futher explanation of this see the video clip which explains neutral spine in standing and sitting under Posture on the home page. This position means that we retain the gentle natural curve of the spine whilst we exercise in order to benefit the health of the back. The navel is also drawn to about a quarter of the way in, this is your 'corset' which supports the spine. You can also think of this as drawing the tummy in gently as if you are wearing tight jeans. We refer to engaging the core muscles. (see video clip). , All exercises are modified. Exercise to strengthen the core stabilising muscles - known as 'The Hundred' adapted from the original move. Lie on your back with your knees bent, feet flat on the floor, hip  distance apart.( For a back problem, never flop down backwards from sitting, as this increases pressure on the spine. Go onto your side with knees bent & feet supported by the floor, then gently using the arm for support, take yourself over on to your back. To get up, also roll to the side.) Ensure your eyes are looking straight up to the ceiling, if the head tilts back, pop a cushion underneath. To find neutral spine when lying down, imagine you have a string tied to your tummy button. Let that string pull your spine gently upwards from the tummy button arching the spine a little (if you have any back issues, take this very gently). Then imagine the string releases gently, lower the tummy button easing it down to the mat imprinting the spine. Repeat several times genty arching and imprinting the spine, gradually make the movements smaller and smaller until your reach a mid point where you can no longer go up or down. This is your neutral spine.( If it feels uncomfortable, take yourself a little way back towards where you feel more comfortable. If you have a back problem, you can also place a folded hand towel in the gap to give you a little support). Easy: Now draw your tummy muscles in a little as if you are wearing tight jeans. Keep your breath flowing. Try to build up to hold ing your tummy in for a count of 10 breaths. Middle: Draw you tummy muscles in a little, then lift one leg up in a 90 degree angle so that the knee is above your hip.  Check the top of your leg is flat, you could place a tray of glasses on it and they wouldn't fall off. Hold for 10 breaths, then hinge the leg down from the hip returning the foot to the mat. Repeat on the second side.The leg should not shake, there should be no pulling on your back. If so, bring the leg back to the floor and try the easy option above. Harder: As above. Add lengthening the 90 degree leg out away from the body so that both thighs are parallel for breaths 3 to 9.  Always bring the leg back to 90 degrees to return it to the floor. Remember, no shaking or pulling on the back.Do all exercises once only when they are new, then gradually build up to 3 sets i.e 10 breaths on each leg times 3 times. Remember to hold your neutral spine, keep your tummy drawn in a little so that your corset muscles can stabilise the spine and keep breathing. Need a seated exercise? If lying on the floor isn't for you for medical reasons, then try seated work. Sit in a chair with you feet flat on the floor, your bottom in the back of the chair & your knees either in line with your hips or lower than your hips. Sit on your boney bits, the sit bones. If it's helpful support the spine using the lumbar support in the chair if available or a folded towel or a cushion in the small of your back (supporting the lumbar curve). Gently lenghten up through the spine by imagining you have a golden thread attached to the back and top of your head. Make sure your chin is parallel to the ground, not poking up. Draw you tummy (corset) muscles in gently and take up to ten breaths. Then release the tummy muscles. Repeat up to three times maintaining your good posture throughout. The Single Leg Stretch Lie on your back with your knees bent, feet flat on floor. FInd your neutral spine as described above. Draw your 'corset' muscles (tummy button drawing in) about a quarter of the way in as if you are wearing tight jeans. Easy Slide a heel away from you along the floor as if you are pushing through wet sand. Breath out as you slide the leg away. Breath in as you return the leg to the starting position, knees bent, feet flat on floor. Alternate the legs. Aim to keep your neutral spine position throughout, keeping your pelvis still. Take care to avoid the pelvis moving (tip -watch the opposite hip to the leg you are sliding away from you). Keep breathing and hold those corest muscles in gently throughout.
Middle As above at first, then add lifting the opposite arm to the leg you are sliding away. Take the arm above you, then behind you in the direction of the floor as you slide the heel away. Keep your movements flowing and smooth. Breath out to slide the leg away and take the arm over, breath in as you bring them back. Work alternate sides.(tip - keep your neutral spine throughout. If you keep this still and do not allow the ribs to lift up, it is very unlikely that your hand will touch the floor as you take the arm over).
Harder Add hovering the leg just above the floor a few centimetres as you work (please do not do this if you have a back problem). Need a seated exercise? Sit in a chair as for the Hundred exercise, but you may find you need to come forward rather than have your bottom in the back of the chair in order to slide your legs. Slide one leg away from you keeping the toe on the floor. Aim to hold your corset mucscles in a little, keep your pelvis as still as possible. Take care not to slump in your chair, but gently lengthen up through the spine. Work alternate legs, repeat up to ten times on each side. Keep your breath flowing. If your back is fine, you can add lifting the foot from the floor a little. Make sure you keep your good position in the chair (take care not to lean back, dip to the side as you lift the leg or tilt the head forward). The Bridge for Spinal Mobility Lie on your back, knees bend, feet flat on floor hip distance apart, heels under knees. Find your neutral spine and draw your tummy in as if you are wearing tight jeans as described previously. Keep your breath flowing. Tilt your pelvis so that your mid spine goes to the floor, the buttocks start to lift just a little. Curl the lower spine away from the floor as you imagine it is a string of pearls you are lifting away from the mat one pearl at a time. Then reverse the process replacing the spine back down curling it as you return to the mat. The last pearl to come off the mat is the first one to go back down and so on. Easier – Work only your lower spine lengthening as you work. Harder –Start with the lower spine as above, then after about three repetitions curl and lift futher through the spine until your body is in a straight diagonal line. Watchpoints : If you need a cushion or block under your head just work your lower spine (in case your neck would be cricked by the angle as you lift). Keep your corset muscles engaged all the time and keep breathing. When you lift the body, check you are in a diagonal line and are not pushing up too much into an arch.  8 Spine Twist Pilates exercise for spinal mobility & to tone the waist. Sit on the floor with your feet together, knees out to the side. ( For a hip, knee problem or low bone density keep your legs in parallel, knees bent). Ensure that you are sitting on your sit bones (the bony bits in your bottom) and lengthening up through your spine. Maintain the natural curve to your spine, if this is difficult try sitting on a cushion or fitness block to raise your sit bones. Your eyes should look directly ahead, hands are placed into the prayer position, shoulders are drawn down away from your ears. Either draw your pelvic floor up a little or draw your tummy in (if you feel both working when you work one that is fine as they work together naturally, you do not need to do both together deliberately as this can lead to over tightening). Keep your breath flowing. Gently spiral from the waist to turn to one side breathing out as you do so (for disc issues and low bone density keep these rotations small). Keep lengthening up without tilting to the side or lifting your sit bones (imagine you have a £50 note under both your sit bones you do not wish anyone to take). Return to the centre on the in breath. Repeat to the other side. Repeat up to 10 times. Seated exercise. Exercise as above sitting on a chair. Harder. Cross your arms and work in the Kossak position, keeping your shoulders drawn down throughout. * Advanced - don't try this unless you are really fit, have no back problems and have great core stability. See video clip. *
* * Swimming Swimming, and you don't even have to get wet, is an exercise which promotes core stability and helps to stabilise the shoulders. Lie on your front in a straight line, lengthening through your body, arms reaching forwards. Draw your shoulder baldes down a little to feel a connection keeping the arms forwards in front of you. You can rest your forehead on a cushion if you would like the support for your neck(JUST THE FOREHEAD, NOT THE FACE).Draw in navel to spine as if you are wearing tight jeans just about quarter to a third of the way in so that your corset muscles support the spine (don't try too hard and over tighten). Easy. As you breath out, lift and lengthen away one leg, lower it as you breath in. Continue, alternating the legs. Harder. As above working the leg but also lift and lengthen the opposite arm to the leg. Work for a maximum of 10 repetitions on each side. Keep your corset working to support the spine throughout, keep your breath flowing. Need a seated exercise? Sit in a chair, feet flat on the floor. Lengthen up imagining a golden thread is drawing you up from the back of the head. Your chin is parallel to the floor. Draw your corset muscles in a quarter to a third of the way in, keep breating. As you breath out, slide one leg forward, keeping the toe on the floor. Ensure your pelvis is level so that you do not dip down to the side. Keep your spine lengthened so you are not slumped. As you breath in, draw the leg back to the start. Alternate the sides, up to 10 repetitions each side. Keep your breath flowing. Advanced - don't try this unless you are really fit, have no back problems and have great core stability. See video clip.
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What is Pilates?
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