The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening, and Toning Your Body--Without Machines Brooke Siler, Christy Turlington pdf. The Pilates® method may be today's hottest exercise, but it has been endorsed by physicians for almost a century. Originally developed by Joseph H. Pilates to. Download [PDF] Books The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening, and Toning Your Body--Without Machines By - Brooke.
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The Pilates Body by Siler - Ebook download as PDF File .pdf), Text File .txt) or read book online. The Pilates Body by Siler. The Pilates® method may be today's hottest exercise, but it has been endorsed Get news about Mind, Body & Spirit books, authors, and more. Download this ebook at: teshimaryokan.info?book=X [PDF] Download The Pilates Body: The Ultimate At-Home Guide to.
Think of curling yourself forward, stretching, and then slowly uncurling back onto the mat, lengthening your spine as you go. Repeat three times with the goal of increasing the stretch down the spine with each repetition. We must first learn to properly strengthen and control our muscles before subjecting them to the rigors of daily living. This is the primary reason injuries occur in other exercise methods. You must begin slowly, reading about and visualizing the movements.
No Pilates exercise is done just for the sake of getting through it. Each movement serves a function, and control is at the core. For most people it is the arms and legs that get used the most, but what about our center?
We have a large group of muscles in our center—encompassing our abdomen, lower back, hips, and buttocks—that are begging for attention. Pilates callcd this center the "powerhouse. Physical energy is exerted from your center to coordinate your movements. In this way a strong foundation is built upon which we can rely in daily living. There are no static, isolated movements because our bodies do not naturally function that way. Dynamic energy replaces the quick, jerky movements of other techniques.
A focus on grace of motion is emphasized over speed, and ultimately the movements should feel as fluid as a long stride or a waltz. Every instruction is vitally important to the success of the whole. To leave out any detail is to for- sake the intrinsic value of the exercise. Therefore, choose to focus on doing one precise and perfect movement over many halfhearted ones. Eventually, this precision will become second nature to you, and anything less will be just that.
In order to achieve his ideal of total fitness, Joseph Pilates designed his method to cleanse the bloodstream through oxygenation. By employing full inhalations and full exhalations, you are expelling stale air and noxious gases from the depths of your lungs and replenishing your body with fresh air to energize and revitalize your system. You will find that proper breathing will help to control your movements both during the exercises and in daily life. Most books on the Pilates method are content to end with the discussion of the previous six principles, which are indeed the foundation of the exercises.
However, there are three additional principles that are crucial to the actual- ization of your exercise goals. Though they are rarely mentioned in today's fit- ness world, devoted practitioners of the Pilates method and anyone truly dedicated to the pursuit of the mind-body connection understand that employment of these principles is the difference between simply doing the exercises and experiencing them to their fullest.
Our minds act as a switch- board through which we can signal instinctive physical response. We can lit- erally spur our bodies to action through an undercurrent of creative thought. In 'Ihe Pilates Body you will use your mind's eye to enhance your physical movement. Be creative! We tend to take the power of our natural intuition for granted.
Most of us push our bodies through pain, sickness, and exhaustion, often resulting in discomfort and injury. The Pilates method is based upon the ideal of well-being and is not another mind- numbing, quick-fix solution to fitting into a bikini by summer.
Do not force what is not natural. If something hurts, stop! As you will be acting as your own guardian and trainer, it is vital that you trust what feels right and what doesn't. In time you will be able to feci the effectiveness of the exercises as you perform them, in turn creating the results you are looking for. Each exercise in the matwork employs every muscle from your fingertips to your toes. In the Pilates method you will never isolate certain muscles and neglect others.
The very idea of isolation creates an unbalanced body that impedes flex- ibility, coordination, and balance. Uniformly developed muscles are the key to good posture, suppleness, and natural grace.
Through integration you will learn to use every muscle simultaneously to achieve your goal. Your mind is the coach and the muscles of your body are your team. No one sits on the bench! Key Elements to Mastering the Mat In order to gain the most from your mat workouts, it is important to under- stand the key elements that are in play. There are many concepts within the whole that may require a variation of what you have been taught in the past.
Remember that opening your mind to new information is the first step toward achieving your goals. In the matwork the key to understanding the movements comes from imagining the body in its simplest form: The torso see Fig. It contains the vertebral column spine and all the major organs. The "powerhouse," from where the exercises initi- ate, is also contained within the torso. By visualizing the body in this form, it is easier to understand the essence of the exercises.
Your arms and legs will certainly be working; however, it is important not to focus on the extraneous parts of the body as much as the muscles radiating from the body's core, or powerhouse.
The band of muscles that circles the body just under your belt line is termed the "powerhouse. This not only causes undue stress on the muscles of the lower back, resulting in soreness and promoting poor pos- mre.
When performing the mat exercises, remember that you should be constantly working from the pow- erhouse and lifting up and out of this region.
Imagine stretching your upper body away from your hips as if you were being cinched in a corset. This action of pulling up and in simultaneously will automatically engage your powerhouse muscles and help protect your lower back.
The action of this technique builds the muscles outward and tends to push them away from the spinal column. The result of training your muscles in this way is either to develop a slight sway in the lower back that makes it truly difficult to support the lower lumbar region of the back, or to develop a thick middle whereby your back is supported by the mass of contracted muscles that makes having a waistline virtually impossible.
When learning the matwork a very different technique is emphasized. You will learn to "scoop" your belly, or press your navel to your spine, thereby using the abdominal muscles to reinforce the paraspinals muscles that run alongside your spine. This action not only strengthens and stretches the muscles of the lower back considerably but also allows for the creation of a flat abdominal wall.
Pressing the navel to the spine is very often confused with sucking in the stomach, but this is not the case at all. By sucking in your stomach you automati- cally hold your breath, the very antithesis of the desired effect.
Instead think of a weight pressing vour belly down to your spine, or an anchor attached to your belly button from the inside and pulling it clown through the floor see Fig. Ideally, your pelvis and the base of your spine should stay pressed against the mat or be held firmly in position by the surrounding muscles of the powerhouse.
If you are new to Pilates, it may seem difficult for you to begin some of the movements without a slight tuck, and that's okay. Just be aware that your goal is to gain strength and control to be able to lengthen in opposition to your pelvis; in other words, stretch away from it, and keep it stabilized throughout the exercise movements. It is commonly thought that the areas of the body that are in motion during an exercise are the areas on which the mind should be focused; this is known as "isolating" a particu- lar group of muscles.
The problem with this ideology is that it ignores the other areas of the body that are not in motion, creating an unbalanced body. When performing the matwork, however, it is important that every muscle of the body be working simultaneously, since that is the natural inclination of the body and also maintains the body's sense of balance. In order to achieve this goal during the matwork, it is most effec- tive to think of focusing on stabilizing, or anchoring, the area of the body that is not in motion.
For example, in the Roll-Up see Fig. Generally, when you attempt this exercise focusing only on the lifting and forward motion of the upper body without first anchoring and focusing on the lower body, you create a very sloppy and ineffective exercise that can lead to injury. The "back of the upper inner thighs" is meant to express a slight turnout of the legs initiating from the hip joint.
This slight move- ment disengages the quadriceps thigh muscles and engages instead the target areas of the hips, buttocks, and outer and inner thighs.
Think of turning your thighs to face away from each other and hold- ing a tennis ball between them see Fig. Your feet should remain in a small V position with the heels glued together.
Your knees should remain "soft," straight but not locked. In the beginning you might find that it is not easy to turn out at the thigh without also turning out the feet, but it is important that you master this position so that you may correctly perform the exercises.
You will also find that dur- ing the progression of movement of the exercise the legs will want to turn back inward; this is precisely the point at which focusing on the stabilization of the leg position is most important. Continue squeezing the buttocks and backs of the upper inner thighs together and feel the effort created throughout the entire torso as you do so.
Figure 5 7. We have become conditioned to tense up, hold our breath, and push to the point of strain in order to achieve our exercise goals. The matwork will serve to dispel those fallacies and retrain you to see the efforts of the movements in a much more natural way.
The same principle is at work while perform- ing the mat exercises. While the movements require strength and concentra- tion, there should always be a natural flow and rhythm that serve to relax the muscles without disengaging them from their task. This relaxation needs to begin in the mind and circulate throughout the muscles of the body.
Breath is an effective tool for achieving this state. While the breathing should feel nat- ural, inhaling at the beginning of a movement and exhaling throughout its completion, there are times you will find you are holding your breath because the exertion is too great. This defeats the purpose of the exercise. Make sure that 1 you have made the necessary modifications to ensure that you are working at the proper level for your body and, 2 you are not tensing your muscles as you perform the movements.
Remember that there is no one test- ing you. If you begin gradually, mastering the important elements of the movements first, the rest will undoubtedly follow.
Be patient and enjoy the process! If you find an exercise putting an uncomfortable strain on an area of your body, stop, review the instructions to make sure you are working from the proper muscles, and try again. If you still experience pain, leave that exer- cise out for now. As your strength and control increase, you will be able to come back to that exercise in time. Remember too that some exercises may not be suited to your individual body.
Use your best judgment and listen to your body! Lower back pain is most often caused by pushing your abdominal mus- cles away from your back, leaving little support for the muscles of the spine. To combat this habit, focus on pulling the navel to your spine, as if the actual belly button is, in fact, a button that is fastened to your spine.
The deeper the stomach "sinks" into your spine, the safer your back will be. When horizon- tal, imagine a heavy metal plate anchoring your belly to the mat beneath you. When vertical, imagine a rope through your center pulling your belly back. Knee pain is most often caused by improper foot and leg positioning, or by gripping or overextending the muscles around the knee joint.
Try to main- tain a "soft" knee while executing the movements and use the muscles of the inner thighs and buttocks to compensate instead. Throughout most of the exercises, and especially while standing, use the Pilates stance to support your weight.
See Figs. Neck pain is most often due to weak muscles or tightening your shoul- ders to support that weakness. As you perform the movements of the mat- work remember to stay lifted using the muscles of your abdominal region and not the neck itself. Always lower your head and rest when you feel you are exerting too much effort from your neck. If needed, you can place a small pil- low under your neck for support.
In order to avoid this bad habit, it is important that you think of lengthening the vertebrae just below 7 the skull by pressing the back of your neck toward the mat when lying flat or pressing out through the crown of your head when sitting, standing, or stretching forward.
This adjust- ment will release the muscles of the neck and shoulders and allow you to focus on your powerhouse instead. Think of bringing your chin closer to your chest to achieve this sensation. Over the years Pilates has taken on many different shapes and forms as it has passed from teacher to teacher. Some styles have taken on a genuinely thera- peutic approach and are taught in a slower and more deliberate manner. Others have maintained an athletic and more dynamic approach focusing more on movement and rhythm.
In its essence Pilates is meant to stretch and strengthen the body in keeping with balance and alignment. Posture, length, and muscle control is at Pilates' core and many different styles of teaching are employed to reach these goals. There has been much controversy over what can be deemed true Pilates, and in some cases we must agree to disagree.
However, Joseph Pilates, in his own books, made it clear that his method was meant to propel us forward to becoming responsible and in control of our bodies and our health. He sought to enlighten, invigorate, and empower us and to that end you must find what works best for you, your lifestyle, and your goals. Before going into detail about how to use this book to best advantage, I want to address some of the most common questions about the Pilates method.
What is my goal with the matwork? You are working to re-create your approach to exercise. By using the mat- work movements and philosophy, you will create a system that is the most beneficial to your individual body and lifestyle. You are reteaching your body lessons of correct form and movement that will stay with you for a lifetime.
For most this means the enjoyment of moving correctly and reaping the benefits of what that brings: Your exercise goal is individual. In the beginning you should aspire sim- ply to master the beginning exercises of the mat see "Getting Started" on p. This takes patience and persistence. Don't give up if you can't get all the movements right away. You are working new muscles, and it will take a little time to accustom your body. Even some of the fittest athletes of our time have had difficulty properly performing these movements!
If you are working to advance to the highest matwork level, then your goal is to hone your routine to where you can add new exercises without sac- rificing time. This in no way means that you should speed through what you already have learned to get to something new.
You want to move with rhythm and dynamic but without surrendering control. Effort and sweat are sure signs that you are accomplishing your goal, but strain and sloppiness are not! Each and every exercise lends itself to the importance of the whole. That's okay.
Discover what feels best and perfect what you know. Soon you will find that you don't know how you ever lived without it!
Will I be able to do this if I ha ve not been exercising regularly? As with any exercise program, it is important to check with a physician before beginning. If you are pregnant, injured, or in any way incapacitated, it is imperative that you get the approval of your doctor first. However, the Pilates matwork is designed to accommodate any level of fitness.
Understanding that the Pilates method is a corrective system of exer- cise in which you will progress in stages is also key. You must begin slowly, reading about and visualizing the movements. As you will not have the added benefit of a trainer to correct your form, it is important that you become aware of your body before beginning and through- out your progress. Do not push your body past the point of comfortable move- ment.
These exercises are meant to teach you a new way to connect to your body, not to conquer it. Therefore, begin with only a few of the movements; the seven modified beginner exercises are meant to teach you the fundamen- tals that will apply not only to the rest of the program but also to the way you move in general. Learn them well and you will progress in no time.
What kind of a mat should 1 use and where? Any mat or pad that is thick or dense enough to support and protect the del- icate vertebrae of your spine will do. A thick carpet or long, folded blanket may also do the trick. As some of the exercises involve rolling back or press- ing your spine into the mat, you will want to make sure you are not going to work out on a surface hard enough to bruise or injure your vertebrae.
A sur- face that is too soft is not desirable, either, because it inhibits balance. The beauty of the Pilates matwork is that it can be done anywhere your body can fit at full length. You need no special accoutrements or equipment to master the principles of this well-designed method. What should I wear? Workout clothing leggings, tank tops, and so on is the most practical and will allow you to see the muscles you are working, but any comfortable cloth- ing will do.
No shoes or sneakers are necessary. Don't wear pants with belt loops or anything that may irritate your back while performing the move- ments of the matwork. When is the best time to do the matwork? Doing the exercises is what's important; it matters less when you do them. Some people prefer to begin their day with the matwork to wake up.
Some like it before lunch. And some will do little bits throughout their day. The bottom line is to make sure that you are doing at least some of the movements every day. Try to integrate the principles of the method into your daily schedule and you will find that you increase your strength, aw-areness, and flexibility faster than you thought imaginable. It is not recommended that you exercise directly after eating, when you are sick, or if you are overtired.
As the movements rely upon the utmost con- centration in order to be truly effective, it is important to be clearheaded when doing the exercises. Remember that one w r ell-performed movement is more effective and less destructive than twenty sloppy ones. How many times a week should I do the matwork and for how long?
Joseph Pilates used to recommend committing to the matwork four times a week for fifteen to thirty minutes at a go. This number will change in stages. Some longtime students of the mat can perform the entire advanced sequence in fifteen minutes and not sacrifice the precision of the movements. The most important element of working with the Pilates method is precision and con- trol; therefore, you must use your common sense to determine your own exercise time frame.
In the beginning you may prefer to practice for half an hour. You may be strapped for time and do only five minutes. In either case you must be sure to limit the quantity of exercises to match the quality with which you perform them.
Begin with the basic modified mat sec "Getting Started" and practice until you feel confident in your body's ability to take the next step. From there you can begin building your way up in the full program. Do not try to add too many new exercises at once. Remember, it is the quality with which you per- form each exercise that counts! Remember to read all the instructions thoroughly before beginning.
Visualize the movements as you read the descriptions, and then use the pho- tos and visual cues as your refercncc thereafter.
There are always things that get missed the first time around, so periodically come back to the instructions as you progress, and reevaluate your form and knowledge. Have a friend help by checking your positions against the instructions in the book. Or try teach- ing some of the basic exercises to a friend. Both of these are good ways to stay on top of the learning process. Lastly, try to find a certified Pilates instruc- tor to work with in your area.
A list of certified instructors and studios is pro- vided on p. Along with step-by-step instructions 1 have included what I call the "Inside Scoop. These tips are meant to aid in the efficiency of understanding the movement as well as being a checkpoint to help you avoid common bad habits. The Inside Scoop is the next best thing to having a trainer on hand, so use its information to become your own per- sonal trainer. The level of each exercise is clearly indicated, both in the text and in the use of different models.
Add one new exercise at a time. Do not rush your progress. As an added benefit, in each step-by-step description 1 have included instructions for transitioning from one exercise to the next to create the sequential element that makes the matwork fluid and rhythmic. Remember that variations and tips on progressing are included through- out the text, so be sure to go back and read over the instructions when you feel ready to move on.
Please note: The models used in this book have been training in the Pilates method for years. Although their bodies may seem to represent an unrealistic- ideal for many, they have worked hard to achieve their fitness goals. Above all else, they were chosen for their skill in exemplifying the movements dur- ing the long and arduous days of shooting.
Bill 1 llll Joseph Pilates demonstrates the "Teaser. These seven exercises should be your introduction to the mat for the first few weeks, or however long you still feci you are working within your range. Just because they are called beginner exercises does not mean they are easy, so don't be so eager to get on to the advanced stuff.
Mastering the beginner matwork is the most challenging part of the program, and once you have done this, you will then be ready to add new exercises. All the exercises, beginner through advanced, are charted with step-by-step instructions, tips for performing the exercises, photos of the exercise movements, and creative visuals illustrating the key focal points of each exercise. Remember to listen to your body when adding a new movement.
Nothing should ever hurt when performing the exer- cises. Take your time, use concentration and control, and enjoy the movements. These six exercises are adapted from the exercises most commonly performed on the apparatus. They should be performed with the same caution and control as the rest of the matwork. Just because you are advanced does not mean you are above injuring yourself. Remember to work from your powerhouse and listen to your body. This series need not be performed in its entirety.
Choose from the variety of exercises in this section to create a balanced addition to your mat workout. The Wall is meant as the cooldown section of the program.
Its movements, especially Rolling Down the Wall, can be used through- out the day to stretch and relax the muscles of your back, neck, and shoulders.
Joseph Pilates demonstrates the "Double Leg Stretch. Modified Beginner Matwork The goal of the modified beginning section is to introduce your body to the movements of the matwork in a safe and effective way. The focus of these seven exercises is on finding the muscles of your powerhouse—abdominals, buttocks, lower back, and hips—and strengthening them to support you through the more complicated movements to come.
Make sure to stay attentive to what you are feeling as you introduce your body to the movements and as you discover new muscles. The modified beginning seven will be the foundation upon which your knowledge, under- standing, and power builds, so make your best effort to stay consistent and aware. Remember to come back to the beginning seven every so often to rede- fine your progress and get back to the core of the technique.
These seven exercises are also great to use when you travel and need a quick fitness fix. Lie on your back with your knees bent in toward your chest. Deeply inhale, and as you exhale feel your chest and belly sinking into the mat beneath you. Keep that feeling of a weight pressing your torso doum into the mat as you bring your head up to look at your belly button. Make sure you are folding forward from your upper torso and not your neck. Lift forward until you feel the bottom of your shoulder blades pressing into the mat beneath you.
Stretch your arms out beside you, reaching from deep in the pit of your arm, as if you were trying to touch the wall across the room with your fingertips. Begin pumping your arms straight up and down as if you were slapping water. Keep your arms straight and pumping just above the mat.
Inhale for five counts and exhale for five counts, reaching ever forward as you breathe. Maintain this position, pumping your arms and breathing, for as close to one hundred counts as you can manage.
End by lowering your head and placing the soles of your feet flat on the mat to prepare for the Roll-Up. It is meant to begin circulating your blood to warm up the body in preparation for the exercises to follow. You should be able to maintain a flat back and "scooped" belly throughout.
Do not push to the point of strain. Lie on your back with your knees together and bent and the soles of your feet planted firmly on the mat. Your arms are long by your sides.
Squeezing your knees together and tightening your buttocks, inhale and roll up by bring- ing your chin to your chest and continuing forward. Exhale as you straighten your legs and stretch forward. Keep your navel pulling back into your spine. This is opposition at work!
In order to feel the articulation of your spine, it is helpful to imagine this rhythm: Lift your chin to your chest, lift your chest over your ribs, lift your ribs over your belly, lift your belly over your hips, and imagine trying to lift up out of your hips and over your thighs as you stretch forward. Initiate rolling back down by squeezing your buttocks and slightly tucking your tailbone underneath you as you bend your knees. Pull your navel deeper into your spine. Reverse the sequence of the exercise and exhale as you feel each vertebra pressing into the mat beneath you.
Keep squeezing your knees together for stability. When the backs of your shoulders touch the mat, lower your head and bring your arms down by your sides.
Repeat this sequence three to five times and finish by lying flat on the mat with your arms long by your sides to prepare for Single Leg Circles. The Roll-Up works the powerhouse and stretches the hamstrings. The key to this exercise is rhythm. Try to feel the fluidity of the sequence.
Use your breath to help control your movements. Remember to squeeze your legs together to keep your lower body still.
Keep your chin tucked into your chest as you roll up and back down so that you are not pulling from your neck. Think of curling yourself forward, stretching, and then slowly uncurling back down to the mat.
Remember to use the oppositional force of pulling back in your belly as you stretch forward. Do not allow your feet to lift oft the mat as you roll up and lower yourself back down. Do not use your shoulders to pull you up. Do not allow your body to flop forward as you stretch. Remember to still squeeze the legs together for support and pull your navel into your spine.
Make sure your feet are not too close to your buttocks or you will not have the range of motion to be able to come up. Squeeze a ball or small pillow between your ankles to help stabilize your lower body throughout. Lie on your back with your knees bent, the soles of your feet firmly planted, and your arms long by your sides. Feci your entire spine pressing into the mat beneath you.
Straighten one leg up to the ceiling at a ninety-degree angle and turn it out slightly in the hip socket. This will help you to maintain contact between the back of your hip and the mat. Begin the circle by moving your leg across your body first, then circling it down, around, and back up to its starting position. Do not let your leg swing too far outside your hip joint. Imagine your leg is a heavy lead pole and you are scratching circles into the ceiling with it. The accent of this movement is on the "upswing.
Complete three to five repetitions, inhaling as you begin the motion and exhaling as you complete it. Reverse the direction of the leg. Repeat the sequence with your other leg. End by bending both knees, feet Hat on the mat, and rolling up to a sitting position. Lift your bottom forward to your heels to prepare for Rolling Like a Ball. P jrtj. Try to hold your leg steady at the end of each circle to feel your abdominals at work. Think of leading with the inside of your knee instead.
Make sure to main- tain control in the hips throughout. Sit at the front of your mat with your knees bent toward your chest and open slightly. Place a hand under each thigh not behind your knees and lift your feet off the mat until you are balancing on your tailbone. Your chin is tucked into your chest, your elbows are wide, and you should feel you have taken on the roundness of a ball.
Initiate the rolling by sinking your navel deep into your spine and falling backward, bring- ing your legs with you. Do not throw your head back to begin the momentum; work instead from deep within your abdominal muscles. Inhale as you roll back and exhale as you come forward, placing emphasis on keeping a uniform distance between your chest and thighs as you go.
Keep your elbows extended so that you work from your abdominals and not your shoulders. Imagine you are in a rocking chair that is about to tip over, and quickly bring yourself back- to a balanced position 6.
Repeat the Rolling Like a Ball five or six times and end by putting the soles of your feet ilat on the mat and lifting your bottom back and away from your heels to prepare for the Single Leg Stretch. Rolling Like a Ball works on your abdominals, improves balance, and acts as a spinal massage.
The more slowly you roll back, the less chance you have ol making it back up. Do not allow your feet to touch the mat. Keep it securely tucked toward your knees.
Test your srrength by placing a Ball about the size of a basketball between your scooped belly and thighs and see if you can still perform the sequence. Lie on your back with your knees pulled into your chest. Grab hold of one shin with both hands and extend your other leg to the ceiling at as close to a ninety-degree angle as you can manage.
If your right leg is bent, place your right hand on your ankle and your left hand on your knee. With your elbows extended, lift your head and neck and reach your chin toward your belly. Exhale and watch as your navel sinks deep into your spine. Hold it there as if you were anchored to the mat below.
Inhale and switch legs and hand positions. Stretch your extended leg long out of your hip and in line with the center of your body. Repeat three sets of the Single Leg Stretch and then pull both knees into your chest to pre- pare for the Double Leg Stretch. The Single Leg Stretch works your powerhouse and stretches your back and legs. Scoop your belly at all times and press your spine further into the mat as you switch legs.
If your neck gets tired, rest it back down on the mat and then try again to lift correctly. Lie on your back with both knees pulled into your chest. Extend your elbows and bring your head and neck up with your chin reaching for your belly.
Inhale deeply and stretch your body long, reaching your arms back by your ears and your legs straight up to the ceiling at a ninety-degree angle as if you were stretching before get- ting out of bed in the morning.
Imagine keeping your torso firmly anchored to the mat. As you exhale, draw your knees back into your chest by circling your arms around to meet them. Pull your knees deeply into your chest to increase the emphasis on the exhalation, as if you were squeezing the air out of your lungs. Repeat the sequence five times, remaining still in your torso as you inhale to stretch and exhale to pull. End by pulling both knees into your chest with a deep exhalation and then roll up to sit- ting to prepare for the Spine Stretch Forward.
The Double Leg Stretch works the powerhouse and stretches the arms and legs. The Beginning Scoop To remain perfectly still in your center, chin into chest, throughout the movements. Keep ybur neck supported by staying completely still in the upper body as you perform the movement.
Squeeze your buttocks and inner thighs together tightly as you extend your legs to support your lower back. As you inhale and stretch out, make sure your arms are straight and you are reaching in opposition.
Feel as if you are being pulled in tw r o directions with only your abdominals to hold you down on the mat. This is generally a very tense spot on most people, so enjoy the release as you exhale.
Do riot let your head fall back as you stretch your arms above your head. Sit up tall with your legs extended on the mat in front of you and open to slightly wider than your hips' width. Bend your knees slightly to release your hamstrings.
Straighten your arms out in front of you at shoulder height and Ilex your feel. Inhale and sit even taller. Bring your c hin to your chest and begin rolling down, pressing your navel deep into your spine as you round. Imagine you are forming the letter C with your body. SlideShare Explore Search You. Submit Search. Successfully reported this slideshow. We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads.
You can change your ad preferences anytime. Upcoming SlideShare. Like this document? Why not share! An annual anal Embed Size px. Start on. Show related SlideShares at end. WordPress Shortcode. Add to Cart. Also by Brooke Siler. About Brooke Siler Brooke Siler is the co-owner of re: Product Details. Inspired by Your Browsing History. Praise "Brooke is extremely knowledgeable about using Pilates as a tool to increase muscle strength and improve life energy and vitality. Related Articles. Looking for More Great Reads?
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