Pilates is a form of exercise that emphasizes the balanced development of the body through core strength, flexibility, and awareness. Pilates uses a functional fitness method, which means the principles directly translate to a better posture and efficient movement in everyday life.
This week, LifeChanging Pilates studio in Jakarta introduces you to a set of deceptively easy exercises to exhibit the basic movement principles upon which Pilates build. It is incorporated in most if not all Pilates programs and our Pilates classes.
Open any Pilates program or workout with these fundamental moves! The benefits include establishing torso stability, pelvic stability, abdominal engagement, and more.
This is a fundamental Pilates program where you will be using the Reformer to do Parallel heels & toes, V-Position heels & toes, Calf Raises, Single Leg heel & toes, and more.
This Pilates program utilises the Magic Circle to perform various exercises to work on your legs and knees.
Exercising and stretching your arms in Pilates predominantly involves the Reformer and Ped-a-Pul to perform workouts, such as the shoulder extension and adduction, arm circle ups, and more.
Starting position: Constructive Rest – Neutral Spine
Lie flat on your back with your arms by your side and palms facing downwards. Find a neutral spine by pressing your lower back into the floor, then a release of the spine into a small arch. Your knees are bent and your legs and feet are parallel to each other (hip distance apart).
Inhale, exhale and use your abs to press your lower spine into the floor, inhale to release, exhale and pull your lower spine up creating a small arch of the low back, inhale to release.
The Head Nod
This Pilates workout extends and lengthens the spine, which is a key goal of the sport. It is integral in many Pilates programs and exercises which articulate the spine in forward bends and rolling exercises.
Inhale to lengthen the spine and tilt the chin down towards the chest with your head on the mat, exhale to return to the neutral position, inhale to tip the head back a little, exhale to neutral position.
When doing this exercise, you want your abs to stay engaged, your ribs to stay down, and shoulders away from your ears.
On an inhale, sweep your arms out to the side along the floor. Exhale and return the arms to the side. Repeat.
This is about getting a deep fold at the hip, so being able to move your leg in the hip socket without affecting the stability of the pelvis is the focus (don’t let your hip raise up with the leg and keep your tailbone anchored on the mat).
On an inhale, feel that you are using your abdominal muscles to lift one leg off the floor. Allow a deep fold at the hip. Repeat.
LifeChanging Pilates studio in Jakarta offers a range of Pilates classes to fit your ability and schedule! Join us now.