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The Pilates Mat Method |
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The Pilates mat method is a great way to start your ultimate Pilates
experience. However, at the same time, this is so far the hardest of all the
Pilates exercises to master. The main reason for this is the fact that in
the Pilates mat method, there are no tricks and no gadgets. You will only be
using your mind and your body.
Basically, the Pilates mat method involves a series of exercises designed to
realign and strengthen the body. It pays a lot of concentration on your
abdominal muscles or the so-called “core”. And, typically your first class
might concentrate on breathing and posture and gradually move into the
Pilates mat method exercises.
There are originally 44 exercises that fall under the Pilates mat method.
These exercises are based on six principles: centering, concentration,
control, precision, breathing and flowing movement. Also, all of the
exercises are done in a sitting or reclining position to take advantage of
the more normal position of the visceral organs of the body.
Here are few of the exercises covered by the Pilates mat method:
* The Hundred – This Pilates mat method exercise is about trunk flexion
initiating from cervical region. You will be asked to lie on back, extend
legs in the air in line with hips, knees as straight as possible, and feet
relaxed. Place arms alongside body with palms down a few inches off floor.
Lift head, neck and shoulder blades off the floor and maintain such
position. Pump arms up and down toward floor without touching and without
moving your torso or legs. Inhale and exhale for five counts.
* Rolling Like a Ball – Sit on the mat with knees bent, legs together,
forearms on lower legs and point toes. Lift toes a few inches off floor.
Balance and breathe deeply several times. Then, roll back onto shoulders and
roll up to starting position.
* Leg Circles – This Pilates mat method exercise is for hip rotation. Lie on
back with right leg straight on floor and left leg extended straight up to
90 degrees to hip. Arms lengthened at sides, palms and shoulders down.
Contract abdominals to bring entire back in contact with floor. Inhale and
exhale slowly and rotate the left leg with pointed toes counterclockwise.
Keep the circle controlled and keep abdominals pulled in. Repeat five times
and reverse direction of circles.
* Swimming – This is a Pilates mat method exercise for spine extension. Just
position prone with arms straight above head, legs extended apart, tops of
feet on the floor. Keep shoulder blades down and together. Inhale and
exhale, drawing abdominals in and up to stabilize torso. Lift the right arm,
left leg, head, neck and chest. Alternate lifting each arm and the opposite
leg. Repeat 10 to 80 breaths. Sit back on heels with upper body and head
lowered to floor and arms stretched forward.
* The Saw – To do this Pilates mat method exercise, sit with legs out in a
V, feet flexed, and toes pointed toward ceiling. Extend arms out to sides at
shoulder level. Lift sternum, elongate spine, and drop shoulders. Rotate to
face right leg, crossing the left arm to right foot. Then, contract the
abdominals and flex at hip brining torso toward knee. Alternate between left
and right sides. Repeat five times and remain body lifted until the rotation
is complete.
There are other exercises involved in the Pilates mat method, but generally
they are classified according to their complexities. What I have mentioned
above are just few of the most intricate movements involved in the Pilates
mat method. |
| 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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