What We Did This Week

April-May 2019 Pilates

Spring 2019 Themes

Pilates Principles

Breathing effectively within movement helps both the mind and body to relax, recharge and refocus. Pilates will help you develop greater body awareness and control, through concentration and focus on the detail and precision of the exercises.

Pilates movements are controlled, graceful and flowing. Precision of movement is the key to good pilates practice.

Pilates recruits deep core muscles that help control and stabilize movement – recruitment of muscles should be dynamic and responsive, reflecting the demands of the movement being performed – think of a dimmer switch.

Sunrise Room

Session One

Position Exercises
Supine

 

·Rib-cage breathing – hands on rib-cage, single then double arm drops, single arm reach, rib-cage closure, shoulder drops, windows

Compass, pelvic clocks

Spine curl to bridge with reaching arms

Seated Spine Stretch

Supine

 

Slowing down knee-folds with breathing & concentration

Single kneefolds + leg straightening

Double kneefolds + double arm reach

Toe taps & arm reach

Supine

Curl-ups/oblique curl-ups – using in-breath to take further; moderate + kneefolds; advanced rolling like a ball transition to single leg stretch and criss-cross

Spine stretch, rolling like a ball balance, roll-over, OLR balance, spine stretch

Side-lying to prone to side-lying

 

Leg lift series – lift, slide, inner thigh, small circles

cobra prep, + arm reach

 Leg lifts the other side

Full Cobra

Seated

Roll-back – focus on breathing

Roll-back + single kneefold

Roll-back + Russian rotation + single kneefold

Standing

 

Standing star + arm reaching– leg forward, side, back –

Roll-downs + ball between thighs moving down legs

Dip and balance

Session Two

Pilates movements are controlled, graceful and flowing. The precision of movement is the key to good pilates practice.

Dynamic exercises to emphasise flow, also thinking about moving in and out of exercises and smooth transitions between.

 

Position, duration Exercises
Standing

 

·     Standing on one leg, Standing star + arms

·     Ball rolling under feet

·     Repeat standing on one leg and star

·     Waist stretch, dip and balance in pilates stance

·     Bow and arrow – split stance

·     Roll-downs + pedaling, double heel lift

4-point kneeling to seated ·     Leg slides, to lifts; arm lifts; table top – smooth & flowing!

·     C-curve stretch

Supine

 

·     Fold and hip opening

·     Kneefold, straighten, lower slide back

·     Leg lowering – pnt down, flex up a bit quicker or try doing it in stages

·     Single leg circles

·     Spine curls, then + double arm reach

·     Bridge + leg extension, + leg lifts

·     Hip rolls: feet down, in double kneefold, one leg straight, one leg bent

Side-lying

 

 

·     Bicycle

·     Arm openings

Prone

 

·    cobra prep,

·    Single leg lifts, lifts in cobra prep

·    Cobra

Supine

 

·    Curl-ups, oblique curl-ups

·    In or out of curl-up: double kneefolds, toe taps, single leg stretch, criss-cross, double leg straight leg stretch, straight leg criss-cross

·    Single leg back stretch, double bent leg circles, hip roll stretch, arm drops, arm circles, full body stretch

 

 

Session Three

Breathing, concentrating, flowing with precision – bringing it all together

 

Position & Duration Exercise
Standing

 

  • Float arms to back bend + roll-downs + waist bend, cartwheels
  • Spirals, DW in pilates stance
  • Squats + wide leg
  • Dip and balance taking band up and over
  • Star + band reach
  • Split stand dip and balance + band up and over
Supine
  • Rib-cage closure reaching band
  • Spine curls – reaching band; holding band in line with shoulders – side reach
  • Bridging + leg extension + band reach
Supine to Side-lying
  • Band and clip routine: leg lowering, leg circles, leg lifts, slides, small circles, press, climbing a tree
Seated
  • Seated spine stretch + band round feet
  • Train arms and spinal rotation
  • Roll-backs holding band
  • Roll-ups, cardigan buttons, climbing tree with or without band
Prone
  • Lizard
  • Leg lifts, star lizard
4-point
  • Cat stretch
Supine
  • Band hamstring, gluteal and inner thigh stretches
  • Bent leg double leg circles with band

Session Four

Stability and Control part 1

Equipment: squidgy balls

Position Exercises
Standing

 

Holding squidgy ball:

·     Corkscrew arms standing back bent

·     Waist stretch

·     Spinal rotation

·     Roll-downs rolling ball forward then to the sides, straighten and bend legs

·     Squats with ball between knees

·     Dip and balance with ball between ankles

·     Standing star

·     Travelling split stand dip and balance

 

Supine

 

·     Ball under foot: slide & reach balled foot, drop, fold, open & straighten the other; change legs

·     Hip rolls – feet together with ball between knees: in double kneefold, leg extension; between ankles straight legged

Ball under sacrum:

·     Single fold, fold and reach, with both arms in the air

·     Double fold, with both arms in the air

·     Toe taps, with both arms in the air, arm reach

·     Single leg stretch

·     Bicycle legs

·     Hip flexor stretch

 

Seated ·    Spine stretch rolling ball down centre and to sides

·    Roll-backs starting in C-curve rolling ball, + arm reach

·    Rolling like a ball + ball between knees

·    Open Leg Rocker + ball between ankles

·    Curl-ups with ball between shoulder blades

·    Neck pull with ball between shoulder blades

Prone

 

·    Diamond press; rolling cobra

 

Side-lying

 

·    Arm openings, side-lying bow and arrow with ball between knees
Supine ·    Spine curls + ball between knees

·    Bridge + leg extension, then lift reaching ball

·    Lower back stretches

 

 

Session Five

Rollers

 

 

 

Session Six