Looking at Some Pilates Exercises
Pilates includes hundreds of movements and exercises (and many have
numerous steps), and different combinations of these moves make up a Pilates
workout. Because of a lack of space, however, we can’t show you anything
but a small sampling here. But you can get some idea of what a few basic
Pilates moves look like, and you can try them in your own living room before
shelling out the big bucks for classes and/or equipment.You may require several weeks to become comfortable with your Pilates
workout, and several months to become skilled at it. It’s a difficult activity,
but one that pays off handsomely if you stick with it.Upper-abdominal curls .....................................................................
Many people struggle with abdominal curls, usually because of weak abs.
Although you may struggle at first to do this exercise, by staying with it, you
encourage a strong core.- Lie on your back with your knees bent, feet flat on the floor, and your
fingers behind your head, as shown in Figure 17-2. - Pull your navel toward your spine.
- Lift your shoulders just barely off the mat and pull your chin toward
your chest, as shown in Figure 17-2. - Hold, and then relax and lower yourself to the mat. Repeat eight times.
(Okay, repeat only three or four times until you get used to this activ-
ity and can handle eight reps!)
Bridge ..................................................................................................
The bridge strengthens and stabilizes the core muscles, especially your butt
and the back of your legs. Be careful, however, not to arch your back.- Lie on your back, knees bent, feet flat on the floor.
- Breathe in deeply.
- Exhale and push your feet into your yoga mat, squeeze your butt, and
thrust your hips toward the ceiling, forming a straight line from your
shoulders to your knees (see Figure 17-3). - Return to the mat and repeat four times.
262 Part V: Cardio-Strength Workouts: Getting the Best of Both Worlds