When most people think of Pilates classes, they imagine classes led by lithe instructors and the classic exercises that can only be performed on the Reformer. But did you know there are several simple Pilates exercises you can do on an exercise mat at home? Keep these in mind for the next time you can’t make it to the studio for your usual class.
One popular Pilates exercise you can do at home is called The Hundred. This is a type of modified crunch designed to strengthen the core muscles. Lie on an exercise mat on your back with your toes pointed. Anchor your shoulder blades, and “zip and hollow” your abdominal muscles. Tuck your chin down onto your chest, and lift your head and shoulders up from the mat so that you’re looking toward your stomach. Keeping your legs straight, raise them about 2 inches from the floor, and raise your arms to about a 45 degree angle. “Pump” your arms up and down about 6 to 8 inches, inhaling for 5 beats and then exhaling for 5 beats, for a total of 100 beats. Unless you’re already very fit, start slowly and work your way up to 100 beats.
The next exercise is the Roll Up, and you begin in the same basic position as before – lying on your exercise mat on your back, toes pointed, shoulder blades anchored, and abdominal muscles zipped and hollowed. Your arms should be extended above your head and resting on the floor. As you inhale, point your toes upward, bring your arms upward, and tuck your chin to your chest. Keep moving and as you exhale, roll your spine up off the mat and stretch forward until your head is touching your knees. Inhale again as you begin to reverse your position, beginning to exhale about half way through so that you have fully exhaled by the time you have returned to the starting position. Try to work your way up to 6 repetitions of this exercise.
Angel Arms is a good warm up exercise, as well as an exercise that can improve your posture and give your arms and shoulders a greater range of motion. Lie on your back on your exercise mat, with your back in a neutral, naturally curved position. Bend your knees so that your feet are flat on the floor, and keep your arms down by your side. While inhaling, sweep your arms straight out to the side and up, as if you were making the wings of a snow angel, keeping the movement in your arms and shoulders. Exhale as your bring your arms back down to your sides. This exercise should be done slowly, with proper focus and control.
Finally, The Swan exercise provides an excellent counterpoint to The Hundred and the Roll Up. Lie on your stomach on the mat with your arms close to your body. Bending your elbows, bring your hands up under your shoulders. Using your abdominal muscles, pull your belly button up toward your back and try to keep your abdominal muscles in this position throughout the exercise. As you inhale, press against the mat with your forearms and hands, stretching and lengthening your spine as you arc upwards. Then, exhale as you slowly return to the starting position. Think of yourself as raising and lowering one vertebra at a time, and perform this exercise three to five times.