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Free Pilates Method Exercises |
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Developed by Joseph Pilates, the Pilates Method is a form of exercise that
targets the powerhouse of the body – the abdominal, lower back and buttocks
which allow the rest of the body to move freely. However, there is much to
Pilates than its being a form of exercise. It is a series of controlled
movements that promote strength and flexibility.
There are more than 500 exercises involved in Pilates. All of these
exercises are developed and maintained to strengthen and condition the body.
Today, these exercises are disclosed to the public and so the secret of
Pilates is revealed.
Now, if you are one of those who are looking for free Pilates Method
exercise information, I have here a simple collection of free Pilates Method
exercises that cover the core principles of the Pilates approach. Note the
following for you might perform these free Pilates Method exercises one of
these days:
Breathing and Hollowing
The most basic free Pilates Method exercises actually teach you how to use
the deepest abdominal muscles, the transverse. The transverse is the muscle
that will pull the belly contents in. To train this muscle, the best way is
to breath. On the other hand, the hollowing is the transverse abdominals
deflating the belly in. It must initiate in every Pilates exercise first. So
to start, lie on the back with your legs bend. The hands are placed one inch
below the navel on both sides. In this free Pilates method exercise, simply
inhale and exhale using your breath, and hollow by sinking your belly
towards the sacrum.
Thigh Lift
To start with this free Pilates method exercise, simply lie on the back with
parallel legs bent and feet in the floor. Place your hands on the femoral
folds. Then, inhale and breathe wide into the back body. Exhale to deflate
your abdominals in and lift the bent right leg. Inhale and lower the right
thigh back to its original position. Then, exhale with a hollow and lift the
bent left thigh up to 90 degrees, and repeat for three more sets. Advance,
hollow and lift both bent legs up and repeat three more times.
Spinal Flexion
This free Pilate Method exercise is the crunch in traditional exercises. To
start with this free Pilates method exercise, you lie on the back with
parallel legs bent. Lace the hands behind the head. Inhale and feel the
lower ribs broaden and lengthen on the floor with breath. Exhale, hollow and
sink the lower ribs into the floor as the head floats off the floor. Then,
return the spine back to the floor by matching the length of the front ribs
to the back ribs. Repeat three more times.
Bridging
Bridging is a free Pilates Method exercise that involves the use of legs to
lift the pelvis. In this free Pilates Method exercise, the legs lift faster
than the tailbone. One should feel the spine lift as one section.
Rotation
Finally, here is rotation which involves free Pilates Method exercises like
the mat exercise, the saw and the corkscrew. These exercises use the
obliques. All you need to do is to lie on the back with knees bent and feet
in parallel. Place the hands in front of the pelvis. Then, inhale and gently
drop the knees to the right. Exhale, hollow and engage the left internal
obliques to rotate the pelvis to the original position. Inhale and gently
drop the knees to the left. Then, repeat the second movement. You can do
this free Pilates Method exercise for four more sets. |
| This article
is provided courtesy of Roxanne Courtmanch. Please visit
www.thehelpingcircle.com for more articles on Pilates
as well as many other topics that may be of interest to you. |
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