Are you a beginner and have wondered about Pilates? There are many Pilates exercises out there but do they all look daunting and too difficult to master? Here we have arranged for you a series of basic beginner Pilates exercises for your trial session of Pilates. Consider this an introduction to Pilates. The tips are easy to follow and can be done at home. You will need a good mat to lie on while you are doing your beginner Pilates exercises. Let?s begin:
Pelvic Curl
Lie on your back with your knees bent and your feet flat on the floor. Make sure that your feet, ankles, and knees are in a straight line, hip-distance apart. Inhale to begin. As you exhale, tilt your pelvis by engaging the abdominal muscles and pulling your bellybutton down toward your spine before you lift your hips up, curling towards the ceiling. The hips raise, then the lower spine, and, finally, the middle spine. You are now resting on your shoulder blades while maintaining a straight line from your hips to your shoulders. Inhale at this point. And as you exhale, use abdominal control to roll the spine back down to the floor. Begin with the upper back and work your way down, vertebrae by vertebrae, until the lower spine rests on the floor.
Chest Lift
Lie on your back with your knees bent, feet flat on the floor. Make sure that your legs are parallel ? lined up so that your hip, knee and ankle are in one line and the toes are pointing away from you. You are in neutral spine position with the natural curve of the lower spine creating a slight lift off the mat. Keep your shoulders down as you bring your hands behind your head with the finger tips touching. Your hands support the back of your head, your elbows stay open throughout the exercise. Inhale to begin. On the exhale, draw your chin to your chest as you slowly pull your belly button down toward your spine allowing your spine to lengthen out and the upper back to lift off the mat. Inhale to lie back down on the mat.
Angel Arms
Lie on your back with your knees bent, legs parallel and feet flat on the floor. Arms are down by your sides. On the inhale and leaving your shoulders down and implanted on the mat, sweep your straight arms out to the sides and up (like wings). It is important to activate your abdominals so that your ribs stay connected and do not pop up as your arms move. On the exhale, sweep your arms out to the sides again as you bring them down to your sides. Again, the shoulders are down, the ribcage is down, and the abs are active.
Roll Back
Begin sitting upright on your sit bones. The legs are parallel with the knees bent and the feet flat on the floor. Place your hands on your thighs just above the back of the knee. Engage your pelvic floor and abdominal muscles so that the upper body is easily supported. The shoulders are dropped and the neck is relaxed. Inhale to begin. On the exhale, begin to roll back off your sit bones as you scoop your abs deeper towards your spine. Stop at the point just before your feet are raised off the floor. Remember to lift from the center of your abdominal muscles, with a corresponding lengthening curve of the spine as you roll back off the sit bones. Keep the mid-line of the body stable and your legs parallel with a straight alignment from toe to ankle, knee to hip. Inhale as you are in this round-back position and then exhale as you begin to straighten up and out of the curve of your spine.
Mrs Claudel Kuek, CEO of Pilates in the Park at Bishan Park, Dempsey Hill and Rochester Park in Singapore; visit http://www.powermoves.com.sg/ to find out if Pilates is what you really need to create the makeover in you!
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