Day 287- Side Lying Circles within the Magic Circle

This exercise uses the boundary of the magic circle to create a space for small circles in the hips socket.

To do this exercise you will need a mat and a magic circle.  Start by lying on your side with your feet threaded through the magic circle and us the bottom foot to hold the magic circle in a perpendicular position to the floor.  Inhale into the back of your ribs and then exhale as you as you lift the top leg and begin drawing circles just inside of the magic circle.  Continue the breath as you complete 10 circles in each direction.

Things to think about

You may find that your bottom hip gets as tired as the top.  In all of the side lying exercises the bottom leg can become a support leg for the top, if it feels painful it might help to put a pillow under the thigh.

Always feel free to rest in between sets to give the entire system a break from the challenging exercise.

Day 284- Leg Lifts with Magic Circle

This exercise adds the resistance of the magic circle to the classic pilates side kick up and down.

To do this exercise you will need a mat and a magic circle.  Start lying on your side and thread your ankles through the inside of the magic circle.  Use the bottom ankle to support the magic circle in a perpendicular position to the floor.  Inhale into the back of the ribcage and then exhale as you lift the top leg and press the leg into the top of the magic circle.  Inhale as you release.  Repeat 8-10 times.

Things to think about

Making sure that your legs are lined up with your pelvis is especially important in this exercise.  Reaching your heel as far away from your center as possible will allow for the most strength to be gained by your pelvis.

This movement is not huge, but it is hard.  Pressing against the magic circle allows for greater resistance to be applied to a smaller range of motion.

Day 275- Lift Both Legs

This exercise adds a balance challenge to the side leg lift.  In this exercise abduction and adduction are combined in the movement of the legs.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, hips, and heels in a line.  Find the longest possible spine and inhale into the back of the ribs and exhale as you reach through your heels and lift both legs into the air.  Inhale as you release and exhale as you lift. Repeat 8-10 times 

Things to think about

It is really easy in side lying exercises to allow the waist to fall to the floor.  As if you’re taking a nap.  But to get the best length in the spine you want to imagine that there is a little mouse hole underneath your waist.

The top shoulder will also try to roll forward and the hips with try to rock back.  The most important part of this exercise is to keep the hips and shoulders stacked one on top of the other.

Day 268- Side Lying Leg Lifts

This exercise strengthens the lateral line of the body and provides strength that will be useful when trying to balance.

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Use your bottom arm to support the head, and exhale as you keep a gentle lift under your waist.  Inhale into the ribs and then exhale as you reach through the top heel and lift the top leg to hip height.  Inhale at the top and then exhale as you lower the leg down.  Repeat 8-10 times.

Things to think about

This exercise may not be hard at first, but after you finish a set of ten you should feel slightly tired in the side of you hip.  If you feel this somewhere else then re-check the position of your pelvis and alignment. 

As you lift the leg the pelvis should be still.  Often it will recruit muscles in the back, which will only hike the hip to the ribcage.

Day 259- Leg Pull Front

This exercise is a Pilates Classic that adds some movement to the plank.

To do this exercise you will need a mat.  Start in a quadruped position.  Inhale to prepare and then exhale as you lengthen one leg and then the other behind you into a plank position.  Inhale at this point and then exhale as you lift one leg into the air.  Inhale again to replace the leg and exhale as you lift the other leg into the air.  Repeat 8-10 times on alternating sides.

Things to think about

The Plank and any subsequent exercises rely largely on support for the spine.  If you lose the length of the spine when the legs lift you will be placing your back in danger.

As you exhale imagine that your head is reaching even farther away from your heel.  You are lengthening your leg away from the body.

Day 234- Single Leg Pull with Head Down

This exercise is a preparation for the classic Pilates Single Leg Pull exercise.

To do this exercise you will need a mat.  Start by lying on your belly with your legs long beneath you.  Use your hands to make a pillow for your forehead.  Inhale as you reach your through your big toe, which puts gentle tension and support through the hip flexor.  Then exhale as you bend your leg and reach your heel towards the ceiling.  Inhale to release your leg to the floor and exhale as you reach the other leg to the ceiling.

Things to think about

The length of the front of the pelvis is key in this exercise.  Be sure that the pubic bone stays connected to the ground as you bend each leg.

Because this exercise alternates the use of the legs, it is important to use the deep lower abdominals to support the pelvis. 

Day 225- Swan III

This exercise is an advanced version of the Swan.  It requires spine articulation in the movement and then endurance and strength in the erectors of the spine.

To do this exercise you will need a mat.  Start by lying on your belly with your legs lengthened long beneath you and your hands flat on the ground.  Inhale to prepare and then exhale as you slide your shoulders down your spine and reach your elbows towards your back pockets.  Inhale as you begin extending your spine reach your head towards the ceiling and extend the spine.  Inhale at the top and exhale as you release your hands and reach them above your head and then rock back on the forth over the front of your body.  After three rocks replace your hands in a completely extended position. Repeat 4-5 times

Things to think about

This exercise is fun!  Have fun doing it.  But be sure that you are opening the front of your body and maintaining a long spine.  Imagine the shape that you make at the top of the extension, and then try to keep that shape intact as your body rocks.

Make sure that your shoulders are sliding down your back during the entire exercise.  The width across your collar bones will allow you to find the most efficient movement of the spine.

Day 224- Swan II

This exercise is progressing the Classic Swan to increase strength in the spine extensors and improve posture.

To do this exercise you will need a mat.  Start by lying on your belly with your legs lengthened long beneath you and your hands placed flat on the ground by your shoulders.  Inhale to prepare and then exhale as you slide your shoulder blades down your back and hollow out your abdomen.  Inhale as you reach your head away from your tail until you have extended your spine as much as possible. At that top exhale and then release your hands from the floor as you maintain the same amount of extension in your spine and rock the front of your body forward. Then inhale as you replace your hands to the floor and find extension again.  Your spine is literally rocking like a rocker.

Things to think about

This exercise combines both spinal articulation in the first part with spine extension in the next.  It allows strength and endurance to be built in the spine.

We haven’t talked about shoulder organization in any of these swan exercises.  To find the most efficient movement of the spine, it is so important to allow the shoulder blades to slide down the back so that you can find true spine articulation.  It is often helpful at the top of the swan to shrug the shoulders a few times so that you can be sure that they are organized. 

Day 219- Pre Swimming Arms

This exercise is a preparation for the upper body to do the Classic Pilates Swimming exercise.

To do this exercise you will need a mat.  Start by lying on your belly with your legs long beneath you and your arms reaching long along the floor beyond your head.  Exhale as you hollow your abdomen and then inhale as you reach your head away from your tail and then lift your head, neck, and shoulders in spine extension.  Then continue breathing as you lift one arm higher and then the other. Continue alternating the arms for 10 cycles, and then exhale as you release your spine to the floor.

Things to think about

Often this exercise is challenging on the shoulders.  Feel free to widen the arms if you feel any impingement on your shoulders.  Also be sure that you are sliding your shoulder blades away from your hands.

As you are extending your upper spine be sure that the front of your hips are open, and reach your big toes away from your tailbone. All of this will allow you to find the longest possible spine.

Day 218-Pre Swimming Legs

This exercise is preparing the lower body for the Classic Pilates Swimming exercise.

To do this exercise you will need a mat.  Start by lying on your belly.  Make a pillow for your forehead with your hands.  Inhale as you prepare and then exhale as you hollow your abdomen, reach your big toes away from you and allow both thighs to float into the air.  Continue breathing as you lift one leg higher and then the other.  Continue alternating legs until you feel a gentle burn at the top of your hamstrings

Things to think about

If you have tight hip flexors, be sure that you are pressing the pubic bone into the ground and asking for length in the front of your hips.  This can help you use the hamstrings to release the hip flexors.

Day 216- Full Teaser

This exercise is the classic Pilates Teaser.  It puts all of the elements that we have been working on together!  Happy February!

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you.  Inhale as you raise your hands above your shoulders pointing your fingers towards the ceiling.  Exhale as you begin to reach your arms across the room, then continue to exhale as you narrow your ribcage and lift your head, neck, and shoulders.  Once your ribcage is pressed into the ground rock your pelvis towards your belly button so that your legs will float up into the air.  Continue rolling through your spine until your spine and your legs make a vee position.  Inhale at the top and then curl your spine towards the floor vertebra by vertebra.  Once your low spine connects to the floor lower your legs to the floor, and finally allow your head, neck, and shoulders to release to the floor.  Repeat 6-8 times.

Things to think about

If you have osteoporosis this is not the exercise for you, but you can always visit The Pilates Studio’s YouTube Channel to watch all of the osteoporosis friendly workouts.

It is very challenging to find the spine articulation in this exercise.  Be sure to press your ribcage into the ground first and then find your deep low abdominals to protect the back as you lift your legs.

Day 195- Roll Up

This exercise is a Classic Pilates Exercise that improves Spine Articulation.

To do this exercise you will need a mat.  Start by lying on your back with your legs lengthened long beneath you and your hands by your side.  Inhale as you bring your arms over your shoulders and then to the ground behind you, and then exhale as you arc your arms towards the ceiling.  Continue exhaling as you narrow your ribcage and hollow your abdominals to lift your head, neck, and shoulders.  Lift each vertebra individually until you are in a seated position.  Then inhale in the seated position before you exhale and articulate your spine vertebra by vertebra back to the ground.  Repeat 9-10 times.

Things to think about

If you have osteoporosis, you should do this exercise with a neutral spine.  This is actually a much harder version.  You will start in a seated position and exhale as you hinge back in a neutral position.  Only go as far as you can without arching or curving your spine.

If you are having trouble completing the roll up, there could be some tightness in your spine.  Try stretching your hamstrings and spine and see if this helps.  Also stay tuned for the next couple of days this blog will show variations of the roll up that can add assistance as you begin to build strength.

Day 193- Open Leg Rocker

This Exercise is a Classic Pilates Mat Exercise.  It is similar to rolling like a ball, but the straight legs increase the lever arms that the core must support

To do this exercise you will need a mat.  Start sitting with your knees bent and your feet hovering just above the floor.  Exhale as you hollow your abdominals and straighten your legs, your hands will hold your ankles.  Inhale here and then exhale as you roll back towards your shoulders, and then roll back up to the balanced “V” position.  Repeat 8-10 times

Things to think about

If you have Osteoporosis you should not do this exercise, but you may try balancing in the “V” position.

If this is your first venture beyond Rolling Like a Ball, be sure to remember that your legs will make a much more powerful lever arm and they will increase the force with which you roll back.  In other words be careful.  Don’t hit your head on the way back.

Day 186- Rolling Like a Ball with Hands on Ankles

This exercise is a classic Pilates Exercise.  It is intended to find the deepest abdominal muscles so that the spine can find a balanced curve.

 

To do this exercise you will need a mat.  Start by sitting on the floor with your spine in a C-curve.  Your legs should be bent and your feet should be lifted off of the floor.  Grasp your ankles with your hands as you inhale into the back of the ribs, and then exhale as you roll back towards your shoulders and then return to the beginning balanced position.  Repeat 8-10 times

 

Things to think about

If you have osteoporosis you should not do this exercise. But please visit The Pilates Studio’s weekly blog and visit the posts for the month of Oct 2012.  There are many osteoporosis friendly workouts that you can do.

 

A great image for this exercise is in the name.  Your body is a ball that rolls smoothly back and forth. 

 

Be sure that your head and tail maintain a connection.  The neck continues to be part of the curve as you roll back and it leads you as you roll up to the starting position.

Day 174- Double Bent Leg Stretch with Pelvis on Ball

This exercise is a variation on Joseph Pilates Stomach Series.  The soft ball provides proprioceptive challenge to pelvic stability.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with your head, neck, and shoulders on the ground. Your pelvis is on the soft ball.  Hug both of your knees to your chest for a slight lumbar stretch and then bring them to a tabletop position.  Inhale into the back of your ribs and then exhale as you stretch your legs towards the opposite wall.  Inhale as you bring your knees back to you, and exhale as you lengthen them again.  Repeat this for 8-10 repetitions.

Things to think about

It is hard to maintain axial elongation when the pelvis is elevated on an unstable base.  It is important to remember the breath’s role during this exercise.  Imagine as you are lengthening your legs to the opposite wall your exhale is allowing the diaphragm to release in the opposite direction.  This gives the body length and supports the spine.

Day 172- Criss Cross

This exercise is the fourth exercise in Joseph Pilates’ stomach series.  It engages the core while introducing rotation to the spine.

To do this exercise you will need a mat.  Start by lying on your back with your knees and feet in a tabletop position.  Lace your hands behind your head.  Inhale to prepare and then exhale as you reach your right elbow to your left knee and straighten your right leg just above the ground.  Exhale again as you switch to the other side.  Then inhale for two switches and exhale for two switches, until you have complete 8-10 breath cycles.  Then rest your head, neck, and shoulders to the ground.

Things to think about

If you have osteoporosis you should not do this exercise.  Feel free to check out The Pilates Studio’s weekly blog because we dedicated the month of October 2012 to bone building workouts.

In this exercise there is a tendency to do all of the rotation at the neck and shoulders.  It is important to remember that the ribcage is rotating too.  Imagine reaching your elbow to your knee, your arm toward your thigh, but most importantly reach your rib to your hip. 

Day 171- Double Straight Leg Stretch

This exercise is the third exercise in Joseph Pilates class Stomach series.  It is intended to increase the strength of the center while challenging it with heavier lever arms.

To do this exercise you will need a mat.  Start by lying on your back with your knees in a tabletop position.  Grab onto the top of your kneecaps with your hands.  Inhale to prepare and then exhale as you lift your head, neck, and shoulders into the air.  Inhale into the back of your ribs, and then exhale as you lengthen your legs away from your body and reach your hands towards the ground behind your head.  Inhale as you circle your arms out to the sides and bend your knees, so that you are at the starting point.  Repeat 8-10 times and then rest. Your head, neck, and shoulders are lifted the whole time.

Things to think about

If you have osteoporosis you can do this exercise with your head, neck, and shoulders resting on the ground.  This will make the abdominal work more challenging but you can always decrease the range of motion of the arms and legs.

As you are moving your legs, it is hard to keep the ribs connected to the ground.  With every exhale be sure that you are  releasing the diaphragm completely by letting all of the air out.

Be sure that you are keeping your pelvis still, as you straighten your legs you might feel your pelvis move towards your tailbone.  To prevent this remember to hollow your abdominals as you straighten your legs.  You can also reverse the breath to help with pelvic stability.

Day 165- Single Bent Leg Stretch

This exercise is a classic Pilates Mat exercise.  It is the first exercise in the abdominal series.  It requires core strength with hip dissociation.

To do this exercise you will need a mat.  Start by lying on your back with your knees hugging to your chest.  Inhale to prepare and exhale as you press your ribcage into the ground to lift your head, neck, and shoulders into the air. During this exercise you will stretch one leg long while pulling the opposite knee towards your chest and then switch legs.  There are many breath patterns that can accompany this movement.  I prefer the sniffing breath in which a person inhales for the first two leg switches and then exhales for the next two leg witches.  This breath pattern is repeated for ten breath cycles.  To release the exercise simply hug both knees to the ground and then release the head, neck, and shoulders to the ground.

Things to think about

If you have osteoporosis you can do this exercise, but you should keep your head, neck, and shoulders on the ground.  This will give more power to your legs as lever arms so you will need even more abdominal strength to protect the lower back.

You can change the breath pattern of this exercise if you would like to slow it down.  You may alternate the inhale and exhale for each switch of the legs.  And then in the middle of the series you will want to hold your breath for one switch so that you can reverse the breath.

It is important to protect your neck as you do this exercise.  As you exhale and lift your head, neck, and shoulders, make sure that you are expelling all of the air.  This allows the diaphragm to release as high as possible into the lungs, which places the spine in the most advantageous place for flexion.