Sculpt a Beautiful Body With These Pilates Moves

While it’s true that pilates is famous for sculpting beautiful bodies, “the method” was actually birthed out of one man’s desperate quest for health. As a boy, asthma, rheumatic fever and rickets debilitated Joseph Pilates, but after experimenting with regimens like yoga, gymnastics and Greek and Roman-inspired training, he invented a series of exercises that restored him to health.

Pilates foresaw our modern-day battle with obesity and poor health caused by contemporary lifestyles. He was an outspoken early advocate for daily movement to counteract the devastating consequences of inactivity. Pilates’ original mission was to invite everyone to experience the good health and vitality he found through use of his unique system.

Side Kick Series – Front/Back

Benefits: Opens front of hips and stretches hamstrings to release hip flexors’ pull on low back. Teaches control of core to help restore posture.

A. Lie on your side with your back aligned with the edge of your mat. Position legs forward toward the front of the mat. Be sure to keep your spine long and in good alignment. While exhaling, reach your top leg forward and pulse it twice.

B. Inhale as you draw the leg straight back. Do not allow your torso to move as you swing your leg. Repeat 8-10 times each side.

Bridging

Benefits: Reduces pressure to the low back by opening the front of the hips. Releases the spine and strengthens pelvic floor and gluteal muscles to move more powerfully and effectively.

A. Inhale as you lift the hips straight up from the mat.

B. Exhale slowly but completely while pulling your abs in to round your spine down to the mat one bone at a time. Keep your shoulder blades down and your hips up as long as you can to increase the stretch. Repeat 5-8 times.

Swan

Benefits: Simultaneously lengthens and strengthens torso, hips, spinal muscles, chest, neck and shoulders for effortless control over posture.

A. Starting face down, draw your abdominals in deeply toward your spine. Inhale as you “float” your chest off of the mat. Avoid pushing up with the arms.

B. Exhale as you rotate your head to one side then down and around to the other feeling the stretch into the upper back. Return to flat and repeat 3 times.

Swimming

Benefits: Stretches and strengthens entire anterior and posterior chain, reduces spinal compression, teaches breathing while under tension and while elongating the body from fingertips to toes.

Lying face down, pull your lower abdominals up and in continuously while reaching your arms and legs in opposite directions. Alternate lifting left arm/right leg with right arm/left leg for 10-20 beats.

How prolonged sitting impacts health:

• Shortens, weakens and tightens the chest, front shoulders, hip flexors and abdominals
• Rounds the shoulders, lengthens and weakens back and neck muscles
• Contributes to low back weakness, pain
• Disrupts blood flow, circulatory systems, digestion
• Tightens rib cage muscles and impairs breathing
• Is linked to premature aging, diabetes, heart disease and other chronic and life-threatening ailments

How Pilates exercises help to restore health:

• Lengthens, strengthens and stretches all muscles
• Reactivates the nervous system to move effortlessly against gravity
• Releases muscle tension, calms the mind and teaches full, rhythmic breathing
• Increases blood and fluid circulation
• Contributes to the wellbeing of the entire person: body, mind and spirit
• Has shown positive outcomes for rehab and health restoration