Pilates for Core Strength

Pilates For Core Strength

Pilates For Core Strength A STEP-BY-STEP GUIDE IMPROVE CORE STRENGTH AND STABILITY 30-MINUTE WORKOUTS

Sandie Keane

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GREENWICH EDITIONS

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This ed it ion publi shed in 2005 by Greenwi ch Edit ions The Chrysali s Building Bram ley Road, Lo ndon W 10 6SP An imprint of c hrYSal if soOkS Group pic

Prod uced by PRC Publishing The Chrysalis Buildin g Braml ey Road, Londo n W1 0 6SP An Imprint of ChrYSa lif soOkSGroup pic

© 2005 PRC Publ ish ing All ri g ht s reserved. No part of t his publ ication may be re produced, st o red in a retrieval system, or t ransm itted in any for m or by any means, e lectro nic, mechanical, photocopying, recording, or otherwise, without t he prio r w ritten permissio n of t he Pub lisher and co pyright ho lde rs . .r

ISBNQ86Z8'8 726 7 The exe rcise programmes desc ribed in t his boo k are based on well- esta bl is hed practices proven t o be effect ive for overall healt h and fitness, but they are not a sL\bstitut e fo r perso nalised advice from a q ualified practit io ne r. Always co nsult V;;it h a qua lified healt h care professional in matte rs re lating to your health before beginni ng thi s or any exercise programme. Thi s is especi ally im portant if you are pregnant or nursing, if you are elderly, or if you have any chrot:li~ ' o r recurri ng med ica l cond itio n. As w ith any exercise programme, if at-,any point durin g your worko ut you begin t o feel faint, dizzy, or have physical discomfort, yo u sho uld st o p immed iately and co nsult a physici an. The purpose of th is book is t o educate an d is so ld w ith t he underst andi ng t hat t he autho r and the pub lisher shall have neit her liabi lity nor res po nsibility for any injury caused o r alleged to be caused di rectly or indirectly by th e inform ation contai ned in t hi s book. Pri nted and bound in Ch ina

Contents

Introduct ion

6

30-Minute Routine for Lordotic Posture Types

36

30-Minute Routine for Kyphotic Posture Types

58

30-Minute Routine for Sway Back Posture Types

90

30-Minute Routine for Flat Backs

114

General Routine for Beginners

146

Extra Exe rci ses

152

Index

160

Introduction Acquiring balance and equilibrium in one's body takes a little time and effort, but with the understanding that "less is more," it is achievable. Pilates offers you a gentle but powerful approach to achieving your natural potential for optimal strength, flexibility, and stamina. It could be said that Pilates is unique in its delivery as it can be personalised for specific medical conditions and posture types. The Pilates method is a body conditioning exercise therapy, targeting the deep postural muscles to achieve core stability and strength with improved muscle balance. It involves the re-alignment of the spine to its optimum position with gentle stretching and strengthening movements. Pilates exercises are particularly recommended for those who suffer from chronic neck or back pain, postural problems, sports injuries, osteoporosis, arthritis, stress-related illnesses, M.E., and many other conditions. It is a safe, effective way of exercising, as you are encouraged to execute the moves slowly and within your own range of movement, so it falls within everyone's capabilities from the top athlete looking to enhance their performance and avoid

the risk of injury, to clients who have never exercise much before. Back pain is epidemic in America. It costs over $4 billion each year and, aside from the common cold, keeps more people away from work than any other single cause. Medical studies suggest that over 26 million people in the U.S.A. die each year due to lack physical activity. Diverse evidence from many cultures show that Sitting has been associated with: back pai fatigue, varicose veins, stress, problems with the diaphragm, circulation, digestion, and colonic probler.!O to name but a few. The answer lies in re-educating c body to move the way it was designed. Simply by using the body properly, "al.l,tonomous" sitting can be regained. Pilates can help to achieve this. Over the years the principles associated with Pila-:= have been tried and tested by a variety of professio and towards the end of the twentieth century it was acknowledged by the medical profession that Pilates based exercises were extremely beneficial in the correction of spinal alignment and for joint rehabilitation. It is now practised worldwide by osteopaths and physiotherapists. The medical prof will now, where appropriate, refer patients to a Pila'te5 practitioner so they can learn how to integrate it intheir daily life. This is because the principles can be incorporated when standing, sitting, lifting, an d performing household chores. It is more than an ex: programme, it is a lifestyle.

Joseph pjlates Joseph Pilates was born in 1880 in Germany. He = ~ sickly child, but born with a determination to ove his physical frailties. He studied many exercise n ,,'e r e.....-""" such as yoga, gymnastics, various other spo rts, e circus training. He subsequently became an accomplished skier, diver, gymnast, and boxer. Pra his techniques on himself and others he soon d an exercise philosophy which combined stren flexibility, and stamina. With his unique knowledtllre Tvpes

2 Breathe out, engage Transverse Abdo minus and pe lvi c fl oor and draw t he shoulder blades down int o the back pockets. li h the breast bo ne off the floor.

2

3 Breathe in . 4 Breath e out to release back to t he floor.

Repetitions • 5- 10 ti mes .

Note: Pigeon toes (see right) can help to

relax the gluteals (buttocks) an d it can also help to elimi nate the feeling of pinching in the lower back. Add a sh ell stret ch here if yo u feel the need to stretch out (see image on the right).

Hints & Tips • Keep the buttocks an d legs relaxed thro ughout. • Don't be tempted to just raise the head, ini tiate the movement from t he shoulder blade s.

97

pro ne sque eze

Beginner Objectives: To strength e n t he gluteal muscles (buttocks) and hamstrings. To stren gthen core stabi lity and develop hip mobility.

Start Position

1

• Prone with feet turned in (pigeo n toes and hands resting under forehead, shoulders stab le. • Place a soft ball or cushion between the top of t he legs.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdom inus and pelvic floor. Bring heel s together and squeeze ball between thighs. 3 Breathe in and all ow heel s to drop apart.

Repetitions • 5- 10 ti mes.

Hints & Tips • The hip bones and t he pub ic bone stay down on the floor during the movem ent. • The back stays stabl e an d in neutral. • Keep t he sho ulde rs relaxed and down. • Maintain the pelvic floor lift on t he squeeze.

2

30*Mioute Routine for Sway Back Posture Types

shell stretch

Beginner Obj ect ives: To stretch and re lease back extensors.

\

Technique Breathe in and out whi le in this position, keeping the body relaxed.

Hints & Tips • Kn ees can be quite fa r apart in order to get chest close to thighs . • If you have any knee prob lems, roll onto back or side and hug knees into chest.

99

I hip roll

Beginner Objectives: To mobilise the lumbar rotators of the spin e. To strengthen the trunk stabilisers and th e internal and external ob liques. To develop core strength.

Start Po sition • Supine set position with knees and feet together.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse

Abdominus and pelvic floor.

3 Take t he knees towards the right, turning the head towards the left. 4 Turn the left palm towards the floo r to create stability in the shoulder leavi ng the ri ght han d facing the ceiling. 5 I1reathe in.

6 Breathe out to engage Transverse Abdominus and pelvic floor and bring th e knees and head back to centre. Focus on using the obliques in the waist when returning to centre.

-\ji 6

7

Repeat to the other side.

Repetitions • 5-10 times.

i

i Hints & Tips • Keep shoul ders down on the floor throughout • Don't take the legs too far to the side or the back will overextend causing the ribs to rise.

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hip ro ll

Intermediate

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Objecti ves: To lengthen and strengthen the obliques. To deve lop good rotation of the spine w ith segmenta l control. To promote awaren ess of the shoulder blades and to strengthen the sho ulder stabilisers.

Start Position

1

• Supine set position.

Technique Breathe in to prepare.

2 Breathe out to engage Transverse Abdominus and pelvic floor and raise one leg off the floor. 3 Breathe in to im print the spine by pressing the low back gently towards the floor. 4 Breathe out to engage Transverse Abdomin us and pelvic floor an d raise the second leg without movin g : he spine. 5 Breathe in. 6 3reathe out, engage Transverse Abdominus and pelvic floor, and take knees to left and turn head to rig ht. 7 Breathe in.

8

Repetitions • 5 times on each side.

Hints & TIps ou have to be careful that your alignment is kept :he spine and in t he neck. This picture shows .:orrect head alignment. ' .ef';) : he awareness in the waist muscles w hich are ~a:..ng the move ment on the return.

101

skull rock

Beginn er Objectives: To lengthen the neck extensors (nape of neck) and strengthen the neck fl exors (throat). Also relaxes fibres in Upper Trapezius around the neck and shoul de rs.

Start Position

Repetitions

• Supine set position.

• 5- 10 times.

Technique Breathe in to prepare.

2 Breathe out to engage Transverse Abdominus a nd pelvic floor. Drop chin towards the chest. 3 Breathe in. 4

13reat he out t o re le ase head back to its natural

placement.

Hints & Tips • Don't force the chin down-this is a small movement. Keep shoulders re laxed.

102

3v-Minute Routine fOI Sway Sack POSlure Types

abdominal preparation

Beginner Obj ectives: To strengthen the Transverse Abdominus by maintaining abdominal hollowing while li ft ing the head. This exercise also strengthens the core, the shoulder stabi lisers, and the deep neck flexors .

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Modification • If you suffer with neck o r shoulder problems, do not lift head off the floor. Continue with everythin~ else just om it the lifting of the head and shoulders.

Start Position

Repetitions

• Supine set position.

• Start with 5 and build up to 10 as it can be very tiring on the neck muscles.

Technique 1 Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pe lvic floor. 3 Breathe in for skull rock. 4 Breathe out to slide the ribs towards the hips, hands towards the ankles. Raise the head and the shou lders and look towards the knees. 5 Breathe in to return. 6 Breathe out to release and relax.

Hints & Tips • Use the modification jf you have any neck or shoulder problems. • Don't raise the head and shoulders if the abdominals are doming. • Buttocks stay relaxed. • Pe lvis stays in neutral. • Don't forget to do t he skull rock before lifting the head. 10 3

sing le leg st retch

Beginner Objective: To develop core strength . To strengt hen trunk stabi lise rs and increase coo rdinatio n skills.

Start Position

1

• Supine set position.

Techniques 1 Breathe in to prepare. Do skull rock.

2 Breathe out to engage Transverse Abdominus and pelvic floor. Raise

one leg off the floor.

3 Breath e in. 4 Breathe out to engage Transverse

Abdom inus and pelvic floor. Raise the other leg.

6

S Breathe in and take hold of the left leg gently.

6 Breathe out to e ngage Transverse Abdominus and pelvic floor as you extend the right leg away. 7 Breathe in as the leg returns towards

the chest and you swap the hands over.

S Breathe out t o engage Transve rse Abdominus and pelvic floo r as

you extend the left leg away.

Repetitions •

5-10 times on each leg.

Hints & TIps • The spine remains still and stable throughout the movement. Neck remains lon g an d relaxed on the mat or your head s up port jf using one. • The abdomina ls are not to dome when the leg extends. • The back stays down on the floor. 1 04

30-Minute Routine for Sway Ba ck Posture Types

single leg stretch

Intermediate Start Position

1

• Supine set position.

Technique Breathe in to prepare .

2 Breathe out to engage Transverse Abdominus and pelvic floo r. Slide ribs to hips and raise head and sho u ld ers to look towards the knees.

2

•

3 Breathe in to raise one leg off the floor. 4 Breathe out, engage Transverse Abdominus and pelvi c floo r and raise t he other leg.

5 Breathe in to ho ld t he left leg gently.

6

6 Breathe out to engage the Transverse Abdominus and pelvic floor as you extend the right leg away. 7 Breathe in as the leg returns towards

the chest and swap the hands over. S Breathe out, engage Transverse Abdominus and pelvi c floor as t he right leg extends.

Repetitions • 5-10oneachleg.

Hints & TIps • Maintain neut ral pelvis so t he back does not arch o r press down . If th e neck begins to ache d uring t he re petit io ns put it down but conti nue with t he legs. 10 5

obliques

Beginn er Objectives: To strengthen the abdominals, focusing on the obliques (waist muscles ). To deve lop core strength and strengthen trunk stabilisers.

1

Start Position • Supine set position.

Technique Breathe in to prepare. 2 Breathe in, taking the hands behind the head.

3 Breath out to engage Transverse Abdominus and pelvic floor. Rotate the body taking the left elbow toward the ceiling, with the right elbow toward the floor. The left shoulder comes toward the right hip, raising the shoulder blade away from the floor.

106

4 Breathe in to return to centre.

5 Breathe out to engage Transverse Abdom inus and pelvic floor. Rotate the body taking the right elbow toward the ceil ing, with the left elbow toward the floor. The right shou lder comes toward the left hip, raising the right shoulder blade away from the floor. 6 Breathe in to return to centre.

Repetitions • 5-10 on each side.

~o-MinutE'

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PQSIUle lvpes

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3

Hints & TIps The e lbows stay wide, chest open. The movement is initiated in the obliques . • Keep it small so the internal obliques are targeted rather than the external ones. 107

o bliques wit h single leg stretc h

In te rmediate Objectives: To in crease coord in ation and st rengt h in th e abdom ina ls w hile ma inta ining pelvic st a bilit y.

Start Position

1

• Supine set position

Technique Breathe in to prepare for skull rock. 2 Breathe out to engage Transve rse Abdominus and pelvic floor. Slide ribs to

hips and raise head off the floo r to look towards the knees 3 Breathe in to raise one leg off t he f loor. 4

Breat he out to maintain tension in Transverse Abdominus and pelvic floor and raise othe r leg off the floor.

S Breathe in and take both hands behind

the head. 6 Breat he out maintain Transverse Abdominus and pelvic floor as you extend the left leg away and rotate t he left shoulder towards the right knee, maint aining neut ral pelv is. 7

Breathe in to return to cent re, bot h knees in .

8 Breathe out t o maintain Transve rse Abdom inus and pelvic floor. Extend the right leg away and rotate the right shoulder towards the left knee. 9 Breathe in to centre.

Repetitions • 5-10 times on each leg.

108

'2

30-Minute Routine ior Sway Bac, Posture Types

4

Note: This exe rcise requires strong abdominals in order for it to be executed correctly.

Hints & Tips • Don't rock in the pelvis while rotating from one side to the other. Abdominals stay hollowed- no doming. • Elbows stay wide, chest open. • Don't pull on head or neck. 10 9

shoulder bridge

Intermediate Objectives: To improve segmental control of the spine to increase mobility. To develop core, strengthen g luteals and hamstrings, improve trunk stability, an d lengt hen hip flexors.

Start Position

1

• Supine set position. Feet a little closer to the buttocks than you would have them normally. If you have been using a block under your head in this position, take it away for this exercise on ly.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor. Tilt the

5 Breathe in. 6 Breathe out to engage Transverse Abdom inus and pelvic floor. Go down to t he floor sequentially, returning the spine to neutral.

pelv is.

3 Breathe in. 4 Breathe out to maintain Transverse Abdominus and pelvic f loor. Squeeze the buttocks and lift off the floOf, peeling one verte brae off at a time, lifting towards the shoulder blades.

110

Repetitions • Start with 5 and increase to 10.

3o-Minute Routine for Sway Buk Posture Types

2

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Hints & Tips It is a slow exercise so take as many breaths as you need . • Keep checking that the abdominals are hol lowed and the pelvic floor engaged. Check the we ight distribution between your feet to see if you are favouring one side at any time. On ly ever go up as high as comfortable . • Don't allow the ri bs to flare as you get higher off the floor.

111

sho u ld er squeeze

Beginner Objectives: This exercise strengthens the middle fibres of the Trapezius to encourage scapula retraction. This hel ps to strengthe n s houlder stability a nd t he external rotators w hich he lp to keep good upper body posture a nd lengthen th e chest muscles.

Start Position

1

2

Standing set position. Feet apa t't in line with your kn ees. •

Kn ees in line with your hip bones.

•

Pelvis in its neutral position.

•

Transverse Abdominus slightly tensed. Rib cage soft and down.

Shoulders away from the ears, arms by your side. • Shoulder blades down and

engaged. Chin down, neck long. •

Breathe in and out. Pelvic floor engaged.

Technique 1 Breathe in to prepare.

2 Breathe out to engage Transverse Abdominus and pelvic floor. Squeeze the shoulder blades towards one another and the arms and hands will rotate out.

3 Breathe in to relax the shoulder blades, allowing the arms to relax and hands face the body again.

Repetitions •

5-10 times.

Hints & Tips • In itiate the movement from the shoulder blades, don't just move the arms. • Keep the rib cage down during t he squeeze. • Keep a good gap between ear and shoulder.

112

30 Minute Routine

or Sway Bach Posture Tvpes

monkey squat

Beginner Objectives:To deve lop correct lifti ng s kill s by strengthening t r unk stabilisers w hi lst be nding. To strengthen t he gluteal, legs, and ankles.

Start Position •

1

2

Standing set position .

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor.

Stabilise the shoulders. Hinge from the hips and bend the knees, taking the bottom back and hands towards the knees. 3 Raise the arms towards shoulder level. 4 Breathe in to return to standing.

Repetitions •

Start with 5 and progress to 10 . 3

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Hints & Tips Spine stays neutral. • Bend at the kn ees not the waist. • Keep shoul ders in lin e with the hip. • Keep arches lifted in feet.

113

3D-Minute Routine For Flat Backs Th e exercises in this routine are desi gned for a flat back but can be grouped together with the kyphotic routine if you sit for prol o nged periods during th e day or know that yo u tend to slouch when sitting. Stiffness in th e low back is a proble m with flat back postures and th erefore extra care needs t o be taken when tryin g to mobili se areas that are fi xed.

T his routine is as fo llows:

•

Arm fl oats Standing hee l raises Foot pedals Roll down

•

Ro ll dow n intermediate

Seated "e" curve •

•

Roll down advan ced

Hamstring stretch Sh o ulder bridge

•

Hip roU

•

Hip roll intermediate

•

Abdomi na l prepa ra tion

•

Side lyi ng open door

•

Si de lying open door inter medi ate Swimming legs Sw imming a rms

Breast stroke

Swan dive e at's tai l Monkey squat

114

30·Minute RO'ltine fo! Hat Backs

arm floats

Beginner Objectives: To strengthen shoulder stab ility and to mobilise th e shoulde r joint.

Start Position Standing set position. •

Feet apart in line with your knees.

•

Kn ees in line with yo ur hip bones.

•

Pelvis in its neutral position.

Transverse Abdominus slightly tensed. •

Rib cage soft and down.

Hints & Tips • Shoulders stay down while lifting the arms. • Weight stays equally distributed between both feet. • Rib cage stays down. • Thumbs lead -::he way-imagine helium balloons lifting the arms so they float up.

• Shoulders away from the ears, arms by your side. Shoulder blades down and e ngaged. •

Chin down, neck long.

• Breathing in and out. • Pelvic floor engaged.

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor. Stabilise the shoulders and raise arms towards shoulder height. 3 Breathe in to lower the arms back down by your sides.

Repetitions · 5-10 times.

115

standing heel raises

Beginner Objectives: To strengthen the Gluteal Medius muscle to help prevent the pelvis from tilting involuntarily when walking or climbing stairs. To strengthen and mobilise the ankles. To strengthen the core stabilisers.

Note:

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This can get tiring on the ankles, especially if you have not worked them recently. The feet are always supported in shoes or trainers and we very rarely walk around in bare feet so the muscl es rely on that support. When we come to work wit hout support they fatigue quickly.

Start Position

Repetitions

• Standing set position.

.5-10 times .

Technique Breathe in to prepare. 2 Breathe out to engage Transverse Abdominus and pelvic floor and raise one hf'f'1 ~Wily from t he floor.

3 Breathe in to replace the foot down . 4 Breathe out to engage Transverse Abdominus and pelvic floor whi le you raise the other heel. Place the hands on t he hip bones to feel the movement that is happening in the pelvis while changing from leg to the other. Your aim is to feel no movement in t he pelvis at all.

Hints & Tips • Watch you don't shift your weight from one hip onto the other. • Your weight distribution through the legs shouldn't change even as you lift the heels because the weight should just transfer into the ball of the foot. • If you watch yourself in the mirror, you are aiming to see no movement in the body.

30>Minu!e Routine for Flat Backs

foot pedals

Intermediate Objectives: To st re ngthen t he a nkles and develop mobility. To stre ngthen t he stability of t he hips. To in crease st rength of the Gluteal Medius muscle w hi ch he lps t o stabilise t he pelvis.

Start Position

1

Standing set position, hands down by your side or restin g on the hips.

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Technique Breathe in to prepare. 2 Breathe out to en gage the Transverse Abdominus and pe lvic floor and raise th e right heel. 3 Breathe in to maintain t he Transverse Abdominus and pelvic floor and raise the

oth er heel to balance. 4

Breathe out to lower th e right heel and bend the left knee, keeping t he left heel up. Breathe in to raise both heels to balance, breathe out to lower left heel.

Repetitions

3

5-10 times depending on th e strength of the ankles.

C; Hints & Tips Look to go straight up and straight down, rather than shifting from side to side. Imagine you are between two planks of wood and you can only go up and down . • When the hands are resting o n th e n'ps, keep the shoulde rs relaxed and down.

117

~

·•• roll down

Beginner Obj ect ives: The emphasis in t his exerc ise is to increase the mobility of t he spine in a reas where it is fixed. It also stre ngthens the trunk stabilisers.

Start Position •

Standing set position.

Technique Breathe in to prepare.

2 Breathe out to engage the Transverse Abdominus and pelvic floor. Drop the chin towards the che st. 3 Take the head and shoulders a little further down towards the shoulder blades. 4 Breathe in.

S Breathe out to engage Transverse Abdominus and pelv ic floor and start to restack the spine back to standing.

Repetitions •

5-10 times .

Hints & Tips At this level watch you don 't hinge from the hips when taking the head and shoulders forwards . • Don't take it any further if you feel tension in the back.

118

1 .

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30-Minute Routine for Flat Backs

2

3

119

roll down

Interm ediate Objectives: To increase t he mobility of t he spine in areas where it is fixed.

1

2

Start Position

2 Position yourself chest to thigh, head to knee, and hands to the floor.

• Standing set position.

3 Breathe in. 4 Breathe out to start restack ing the spine.

Technique Taking the roll down a little further, bending at the knees as you get further towards the floo r, maintaining abdominal hollowing to support the lower back.

120

5 Move from the tail bone, sending it towards the floor as you stand. 6 Come back up to a full standing position. 7 Breathe in.

hip roll

Intermediate Objective: To lengthen and strengthen the obliques. To deve lop good rotation of the spine with segmental

control. To promote awareness of the shoulder blades and to strengthen the shoulder stabilisers. Develops coordination ability.

St art Position • Start in the supine set position with your knees bent, arms at your side,

Technique Breathe in to prepare. 2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles to raise one leg off the floor. 3 Breathe in and imprint the spine by pressing the lower back gently towards the floor.

4 Breathe out and engage the Transverse Abdominus and pe lvic floor muscles to raise the second leg without moving the spine. S Breathe in and hold.

1 31

hip ro ll (co ntinu ed)

6 Breathe out, maintaining t he engagement in the Transverse Abdominus and pelvic floor muscles, and take the knees to the left and turn the head to th e right 7 Breathe in and hold. 8 Breathe out, maintaining the engagement in the Transve rse Abdominus and pelvic floor muscles, and ret urn the legs and head to centre.

Repetitions • 5 tim es on each side.

Hints & Tips During these exercises, be careful that the alignment is kept in the spine and in the neck. Th e alternate pict ure (ri ght) shows how the alignment of the neck has been lost. • Keep the awareness in the waist muscles wh ich are initiating the move ment on the return.

13 2

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R utlne f·1 Flat Bad,s

abdominal preparation

Beginner This is a preparation exercise for lifting t he head and shoulders off the floor. Objectives: To strengthen the Transverse Abdominus w hile maintaining abdominal hollowing and liftin g the head. Strengthening th e core and s houlder stabilisers. Strengthening the deep neck f lexors.

Start Position

s

• Start in the supine set pos it ion.

Technique 1 Breathe in to prepare.

2 Breathe out to engage the Transverse Abdominus and pelvic floor muscles.

3 Breathe in and drop your chin towal"cls your chest. 4 Breathe out t o slide the rib s towards the hi ps, hands towards the ankles.

5 Raise the head and the shoulders and look towards the knees. 6 Breathe in to return.

7

7 Breathe o ut to release and relax.

Repetitions Start with 5 and build up to 10 as it can be very tiring on the neck muscles.

Hints & Tips • Don 't raise the head and shoulders jf the abdom inals are doming. Your buttocks stay relaxed. • Pelv is stays in neutral. • Don't forget to do t he skull rock before lifting the head.

ModiH(

• If you suffer with neck or shoulder problems do not lih head off the floor. Contin ue with everything else just omit the lihing of the head and shoulders

133

sid e ly in g open door

Beginner Objectives: To deve lop thoracic rotation. To strengthen shoulder stab ility. To stret ch the chest muscl e. To strength e n internal and external o bliques.

Start Position •

1

Start in the side lying set position. Your feet are in line with your knees.

• •

Your kn ees in line with your hips. Your pelvis in it s neutral position.

Your rib cage is soft and down.

•

Your shoulders are away from your ears. Your arms are out in front in line with

your shoulders.

•

-- - -

Your shoulder blades are down. Tuck your chin in and keep your

2

neck long.

• •

Breath e in and breathe out. Keep your pelvic floor engaged.

Technique Breathe in to prepare.

2 Breathe out and engage the Transverse Abdominus and pelvic floor muscles and

raise the arm towards the ceiling turning the head to follow the hand. 3 Breathe in to stay. 4 Breathe out to engage the Transverse Abdominus and pelvic floor muscles and close the arm following the hand wit h th e head. The movement is in just the shou lder and head, an d not the trunk.

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4

side lying open door

Intermediate 1

2

6

7

Start Position • The side ly ing set position.

Technique Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles and raise the arm towards the ceiling, turning the head to follow the hand. 3 Breathe in, hold the position, and stabilise the shoulder by dropping it towards the floor. 4 Breathe out, ma inta in the engagement in the Transverse Abdominus and pelvic floor

muscles, and twist from the waist to open the chest. Follow the hand with the head, keeping the knees together and the hips stacked. 5 Breathe in and hold the position.

6 Breathe out, engage the Transverse Abdominus and pelvic f loor muscles, and twist from the waist

to return the body to its side position and point the arm towards the ceiling. 7 Continue to close t he arm up.

Repetitions 5 is all that is requ ired if done correctly. Repeat the movement on the other side.

Hints & Tips Keep your hips and knees together during the movement to keep the pelvis in alignment. • If you have stiffness in the neck watch you only go as far as you can, keeping the nose in line. • Initiate the twist from the waist (oblique muscle) in both di rections, not from the shoulders.

13 5

sW imming legs

Beginner Objective: To strengthen t he gluteals and hamstrin gs. To develop core strength. To lengthen t he hip f lexors.

Start Position • Start in the pro ne set position, supporting your head with your hands. •

Keep your feet apart in line wi th your kn ees.

•

Your knees are in line with your hips.

Your pelvi s is in a neutral position .

• Engage the Transverse Abdom inus muscles . • Your rib cage is soft and down.

Your shoulders are away from the ea rs, hands under the forehead. • Your shoulder blades are down and engaged. •

Tuck yo ur chin in to keep the neck long.

•

Breathe in and breathe out.

•

Engage the pelvic floor m uscl es.

Technique Breathe in to prepare.

Repetitions •

5 times with each leg.

2 Breathe Qut, engage the Transverse Abdominus and pelvi c floor

muscles, le ngthen th e legs, and raise one leg off the floor keeping the legs lon g. 3 Breathe in to return th e leg to the floor. 4 Breathe out to engage the Transverse Abdo mi nus and pe lvic floor muscles, lengthen the legs and rai se t he other leg off th e floor. S Breathe in to return the leg to the floor.

Hints & Tips • Keep both hip bones and t he pub c bone o n the floor as you lift the legs. • Watch you don 't te nse up in the shoulders • Don't bend th e kn ees, keep lengthening away.

ne

or f at S' {.k.s

sWimming arms

Intermediate Objecti ve: To develop coord inat ion of upper and lower body. To strengthen shoulder stabilisers. To develop good

scapul a placement.

1

2

I [

I

Start Position Start in th e prone set position, with your arms in the "w" position (or with your arms by your side if t he NW" ca uses tension in the shoulders).

Technique I

1 Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and raise one leg off the floof, at the sam e

time ra is ing the opposite arm just off the floof, but not too high.

3 Breat he in to lower the leg and arm. 4 Breathe out, maintaining the engage ment in the Transverse Abdom in us and pelvic floor muscles, and raise th e opposite arm to leg. 5 Breathe in to return.

Repetitions • 5 tim es on each side.

Hints & Tips • The movement of the arms is initiated by moving the spine. • Bring the elbows back to th e floor each time. • If your elbows do not come to the floor, place the arms by your side.

137

sWim ming arm s

Advanced Start Position

1

• Start in the prone set position, with your arms in t he "w" position (or with your arms by you r side if the "W" ca uses te nsion in the shoulders).

Technique 1 Breathe in to prepare. 2 Breathe o ut and engage the Transverse Abdominus and pelvic fl o or muscles, sl iding t he shoulder blades down your back, raising the opposi te arm to leg, and lifting the breast bone off the floor. Keep the head in alignment with the shou lde rs. 3 Breathe in to return.

4 Breathe out, maintain the engagement in the Tran sverse Abdom in us and pe lvic floor muscl es, and lift the oppos ite arm to leg plus the breast bone. S Breathe in to return .

Repetitions • 5 times on each si de.

Hints & Tips • Imagine you're holding a small peach under the ch in, to assist in keeping head aligned. • Don't be tempted to come up off the floor too high. Adding the breast bo ne lift is for thoracic extens ion only. • Be sure to have practised the breast stroke exercise before doing this progress ion.

13 8

• At the end of the exercise, try doing a shell stretch to release the back. Stay In this position for a couple of breaths.

, M' u

""c

; ': j,

fur

~

a Baci,_

breast stroke

Beginner Obj ective: To st rengthe n the postu ra l muscles in t he mid back fo r tho raci c ext e nsio n. To educat e th e scapula t o fa ll int o t he correct place me nt. To stre ngt he n t he d ee p neck fle xo rs.

Start Position

2

1

• Start in th e prone set posi t ion. If you t ry t his exercise and find you have an increase of pain or di sco mfort then do the fir st three steps of the exercise on ly and omit t he lift of the breast bone.

Technique

4

1 Breathe in t o prepare.

2 Breathe o ut, engage the Transverse Abdominus and pelvic fl oor muscles, and draw th e sho ulder blades dow n an d together. Raise the arms just off the floor ext ernally rotating at the shoulder so the palms face one another. At this stage the head stays down.

5

Hints & Tips

3 If you have decided not to t ake th is any further then re lease the shoulders back to the floor on an in breath, raising and stabi lising the arms in an out breath and re peati ng th is 5-10 t imes . Make it an effo rtless movement. 4 Breathe in to slide the shoulder

blades further down the back, raising t he breast bone just off t he floor, ke e ping t he head in alignme nt with the shoulders, and mai ntain .the engagement in the Transverse Abdominus m uscles.

Repetitions •

5--10 t imes.

Watch that t he head rest is not too high o r too low. Your nose needs to be point ing down . • Don't lift too high; t he esse nce is on tho racic exte nsion not lumbar. • Kee p t he buttocks and legs relaxed. If you can 't relax t hem, try placing t he feet in the pigeon t oed position, which hel ps to disengage t he activity in th ose areas.

5 Breathe out t o lower the breast bo ne t o t he floor.

139

swa n di ve

Beginner Obj ectives: To develop full sp in al ext ension, to mobili se the lumbar spine, and to develop strength a nd stability in the shou lders.

1

Start Position

2

• Start in t he prone set position, with the arms in t he "W" position.

Technique Breathe in to prepare. 2 Breathe o ut, engage the Transverse Abdo m inus and pelvic

floo r muscles, slide the shoulde r blades down th e back, and raise the breast bone off t he floo r, keeping th e el bows down. 3 Breathe in t o lift a little higher

off the fl oor;. raising the elbows, lengthening t he arms, and extending t he spine. 4 Breathe out, maintaining the engage ment in t he Transverse Ab dominus and pe lvic f loor muscle s, return onto the elbows. Keep your head up.

5 Breathe in, draw the shoulder blades down the back, and lift up through the spine.

Rep e tit ion 5 • 5-10 times.

3c-'V\inut

ROJtir.e for Flat Biilcks

3

Hints & Tips Your elbows stay in towards the body and do not flare out . • Your shoulders stay down away fro m the ears. Don't over extend or push higher than is comfortable. Keep your pubic bone down on the floor. The pictures actually show the pubic bone off the floor, which

can happen easi ly if you have upper body strength but are inflexible in

the lumbar sp ine. This is typical of the flatback posture, where the lower back is stiff. 141

eat's tai l

Beginner Objectives: To strengthen all trunk stabilis ers fo cusing mainly on shoulder st ability. To develop core st rength. To strengthen the spinal extensors. To devel o p balan ce and strength .

1

/

I

Start Position • Start in the all fours set position. •

Your feet are apa't in line with your knees. Your knees are in line w ith your

hip bones. Your pelvis is in its neutral position. •

Engage the Transverse Abdominus muscles . Your rib cage is soft and down . Your shoulders are away from the ears and your hands are under the shoulders .

Move your shoulder blades down your back. • Tuck your chin in to keep t he neck long.

Breathe in and breathe out. • The pelvic floor is engaged.

2

Technique Breathe in to prepare. 2 Breathe out to engage the Transverse Abdominus and pelvic floor muscles, tucking the tail bone unde r (like a eat's tail going between its I'egs), and keeping the upper back stable and sti[1. 3 Breathe in to return to the all fours set position.

Hints & Tips • This is far more difficult than you wou ld think, especially with a flat back posture. If the lumbar spine is stiff you will round off in the upper back albeit unintentionally, th is is because we have much more mobility in th e t horacic spin e than we do generally in t he lumbar spine. Agai n, less IS

more.

• Maybe do this one alongside a mirror and watch yo ur upper back. • Placing a small ball on your upper back can he lp with the awareness of the movement. It will focus your attentio n straight away. • Breathe in to sit back towards the heels into a she ll stretch, after the movement (as below). Breathe out to relax and release. Give the hands a shake out.

Repetitions •

5-10 times.

/

' 43

monkey sq uat

Beginner Obj ectives: To develo p co rrect lift ing skill s and stre ngt he n t runk sta bilise rs w hile bending.

Start Position • The st anding set positio n.

Technique Breath e in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and stabili se the sho ulders. Hinge from the hips, taking the bottom back, and bending the knees. 3 Ra ise the arms to shou lder level, leading with th e thumbs.

4 Breathe in to return to standing.

Repetitions • Start with 5 and progress to 10.

Hints & TIps Keep the spi ne in neutral alignment.

Bend at the knees, not the waist . • Keep the shoul de rs in line with the hips.

'44

1

30·Minutt! Routine for Fla!

2

Back~

3

145

General Routine For Beginners This s hort ro utine will he lp a begin ne r to start lea rn ing t he p rincip les in a way t hat will be nefit all posture types. Through th is rout ine, t hey ca n lea rn t he t e n comma ndme nts of Pi lates and put them into practi ce.

heel slide

Beginner Obj ective: To develop t runk sta bility. Mo bil ity of t he hip a nd sta bility in t he pelvis to isolate t he moveme nt.

Start Position • Start in the supine set position. •

Your feet are apart in lin e with your knees.

•

Your knees are in line with your

•

Your pel vis is in its neutral position .

•

Engage your Transverse Abdominus muscl es .

hip bo nes.

• Your rib cage is soft and down.

• Your shoulders are away from the ears, arms by your side. • Your shoulder blades are down. • Tuck your chin in to keep the

neck long. •

Breathe in and breat he out.

• The pelvic floor muscles are engaged .

eri'.! RO\lline fo! Beg1n"

2

s

Technique Breat he in t o prepare. 2 Breath e out, engage the Transverse Abdominus and pe lvi c fl o or muscles and slide on e leg away, maintaining pe lvic stabil ity.

3 Breathe in and hold. 4 Breathe o ut, engage the Transverse Abdomin us and pelvic floor muscles, and slide the leg back to t he set position. S Breat he in and hold.

6 Breathe out, engage t he Transverse Abdomin us and pelvic floo r m uscles, an d slide t he other leg away. 7 Breathe in and hold.

8 Breath e ou t, and engage the Transverse Abdominus and pelvic floo r muscles, and slide the leg back to t he set position.

Repetitions • 5-10 ti mes.

Hints & Tips • Try using socks, if yo ur feet are not slid ing along the f loo r smoothly. • Put your hands on hi ps if you want to detect moveme nt. • Keep it slow and don 't rush your breathing- take time to fee l what you' re do ing.

'47

sing le ar m pu ll o ver

Beginner Objective: Helps trunk stab ility and to mobilise a nd stabil ise the shoulder. Mai ntains correct rib cage pla ce m e nt.

Start Position • Start in t he supine set pos it io n.

Technique Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and raise the arms towards the ceil ing. 3 Main tain a neutral spine with your

shoulders down and away from the ears, palms facing one another

and ch in tucked in. 4 Breathe in and hold. S Breathe out, engage the Transverse Abdom inus and pelvic

floor muscles, and take one arm slowly back towards t he floo f, leaving one arm poi nt ing towards the ceil ing.

6 Keep your rib cage down, don't let it flare.

7 Maintain a neutral pelvis, don't arch the back. 8 Keep your arms lengthened, don't bend at the elbows. 9 Breathe in to bring the arm back towards the cei li ng. 10 Breathe o ut, engage the Transverse Abdominus and pelvic floor muscles, and take t he othe r arm back.

Hints & Tips

Repetitions • 5 times on each arm .

• You are not t rying to touch t he f loor be hind you . • Kee p your arms wide from the head . • Yo ur sho ulders stay away from the ears.

seesaw arms

Beginner Obj ective: He lps trunk stability a nd t o mo bilise and st a bili se t he s houlder. Ma inta in s corre ct rib cage place ment .

Start Position • Start in t he supin e set positio n.

Technique Breat he in to prepare.

2 Breathe out, engage the Tran sverse Abdom in us and pelvic floor muscles, take on e arm behin d and one arm down by

2

your side.

3 Breathe in to bring both arms back up to t he ceiling.

4 Breath e out, engage the Transverse Ahdomin lJs ;mrl [)Plv;c

fl oor m uscles, and t ake one arm behi nd an d one arm down by you r side.

Repetitions • 5 ti mes.

3

Hints & Tips Be very careful of the rib cage placement and twisting of the body during the movement. Keep your head st able and still on the floo r. Maintain a neutral alignment.

Mndlficatior'l '

• You can also do a progression of this exercise by taking both arms behind t he head toget her on t he out breath, returning to the ceiling on the in breath.

149

heel sl ide and arm pullover

Beginner Objective : To deve lop coordination skills on top of the stab ility factors .

Start Position

1

Start in the slJrinf' set position with your knees bent and arms by your sides.

Technique Breathe in to prepare. 2 Raise the arms towards th e ceiling.

3 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, slide one leg away, and (as in seesaw arms) take the . opposite arm behind and the other arm down by your side.

2

/

r-

4

Breathe in and hold.

S Breathe Qut, engage the Transverse Abdominus and pelvic floor muscles, and bring the leg back and t he arms back up towards the ceiling.

6 Breathe in and ho ld. 7 Breathe out, engage the Transverse Abdominus and pelvic

3

floor muscles, and slide the other leg away using seesaw arms . The opposite arm to leg goes behind.

Repetitions •

5 t imes.

Hints & Tips • Keep a neutral alignment. Watch the rib cage does not rise or the back arch.

150

double arm pullover and do uble hee l sl ide

Beginner Obj ect ives: This exercise requires strong abdominal strength to prevent the spine f rom moving.

Start Positiol' •

1

T he supine set position .

Technique Breathe in to prepare. 2 Raise the arms towards the ce iling. 3 Breathe out, engage the Transverse Abdominus and pelvic floor muscles to take both arms behind and to sli de both legs away along the floor. Maintain a neutral spine.

4 Breathe in to raise the arms back tOWnrn s rhp. .piling.

5 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, slide the legs back in, and lower the arms bac k down

2

by your side.

-/

Repetitions •

5-1 0 times .

3

Hints & Tips Use your breathing to assist in the movement. Keep your shoulde rs relaxed and your ab dominals hollowed, es pecially on the ret urn . Watch your back doesn't arch or imp rint during t he movements.

•

151

Extra Exercises side p lank level 1

Beginner Objectives: To strengthen the abdom ina Is, shoulder stabi li sers, an d shoulder gird le m uscles.

2

1

Start Position • Start on your side, knees bent out in front, heels together, resting on the elbow, palms up. Your el bow is directly under the shoulder. Lift out of the arm so you are not

4

Technique Breathe in t:J prepare. Raise the top arm towards the ceiling and look up towa rds the hand. 2 Breathe out, engage the Transverse Abdominus and pelv ic

floor muscles, and lift the hips

slumping down.

off the floo r, reaching towards

4 Breath e out, maintain the engagement in the Transve rse Abdominus and pelvic floor muscles, as you return to the floo r.

Repetitions •

the ceiling. 3 Breathe in and hold.

Initially repeat 3 times. As your stamina improves, aim to stay up in position for 3- 5 breaths before returning to the floor to rest.

side pl ank leve l 2

Intermediate

Start Position •

As in level 1, only with the legs outstretched, heels stacked.

Technique 1 Breathe in to prepare, raise the top arm towards the ceiling and look up towards the hand. 2 Breathe out, e ngage the Transverse Abdomi nus and pelvic floor muscles, and raise the hips.

1 52

3 Breathe in and hold. 4 Breath e out, maintain the engagement in the Transverse Abdominus and pelvic floor muscles, and return to the floor.

Repetitions •

Initially repeat 3 times. As your stami na improves, aim to stay up in position for 3-5 breaths, before returning to the floor to rest.

Ext~a

Exercises

side plank level 3

Advanced Start Position •

Sit to the side, resting on a hand, with the top leg open, and foot in front. Your back leg is bent at the knee, your foot sitting behind.

Technique Breathe in to prepare and raise the top arm towards the ceiling. 2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and push into the feet to lift offthe floor, aiming the top hand towards the ceiling and lengthening the legs.

2

3 Breathe in and hold.

4 Breathe out, maintain the engagement in the Transverse Abdominus and pelvic floor muscles, bend the bottom knee to come back down to the floor.

Repetitions •

Initially repeat 3 times. As your stam ina improves, aim to stay up in position for 3- 5 breaths, before returning to the floor to rest.

4

Hints & Tips • Don't forget to do these side exercises on both sides. • Keep the shoulder stabi lised, whi le in up position. • If your neck aches, look directly forward or to the floo r unti l the neck muscles strengthen .

153

front plank level 1

Beginner Objecti ves: To strength en the a bdomin als a nd t runk sta bilisers. St rengthe n the gluteals a nd leg muscl es.

1

Start Position •

2

Start in the prone set position, with your arms tucked in, palms facing towards each other.

Technique Breathe in to prepare. 2 lift the breast bone and stabilise the shoulders. 3 Breathe out and engage the Transve rse Abdominu5 and pelvic floor muscles. 4

Breathe in and hold.

5 Breath e out and return to th e

breast bo ne to the floor. Relax.

154

5

Extra Exercises

front plank level 2

Intermediate Start Position •

Start in the prone set position, with your arms tucked in, palms facin g towards each o ther.

Technique Breathe in to prepare.

2 Breathe out, engage t he Transve rse Abdominus and pe lvic fl oor muscl es, stabilise the shoulders and start to raise the breast bone off the floor.

2

3 Conti nue to rai se the breast bone. 4 Push up ont o the knees, keeping t he back al igned. 5 Breathe in a nd hold.

6 Breathe out, engage the Transverse Abdominus and pelvic

floor muscles, and return to the floor to re lax.

•

Repetitions Initially repeat 3 t imes. As your stami na im proves, aim t o stay up in position for 3-5 breaths. 4

Hints & Tips Keep the abdominals lifted. Don' t round the back off. Keep the shoulder blades pulled in. eep your hands facing up or towards. one another. S\on t dench the fists.

155

front plank level 3

Advanced Start Position •

1

Start in the prone set position, with your arms tucked in, palms facing towards each other.

Technique Breathe in to prepare. 2 Slide the shoulder blades down

the back and raise the breast bone. 3 Continue to raise the breast bone.

2

4 Breathe out to engage the Transverse Abdominus and pelvic floor muscles, and squeeze the

buttocks and the inner thighs t ogether. Push into the bal ls ofthe feet and lift the body off the floor, keeping the spine leve l. 5 Breathe in and hold.

6 Breathe out and lower the body down to relax.

Repetitions Initially repeat 3 times. As your stamina improves, aim to stay up in position for 3-5 breaths.

Hints & Tips: • Don't raise the bottom higher than the shoulders. • Watch yourself in the mirror. • Don't clench the fists. • Your weight should be distributed throughout the body not just in the shoulders. • Keep your shoulder blades down and pulled in.

4

Extra Exercises

side leg lift part 1

Beginner Object ives: To stre ngthe n t he mus cles of th e legs, to isolate t he movem e nt, a nd develo p t runk st a bility w hile o n t he s ide.

Start Position

1

Start in t he side lying set position. If you have a problem gett ing the botto m arm t o support your head,

place a towel or block under the head and move the bottom arm OUt ofthe way.

ech nique

3

3reathe in to prepare. the top toe away.

-

="o;nt

_

~the out, engage the - ransverse Abdom inus and pelvic =001" muscles, and lengthen and --=:. U"e top leg.

-

~-ea-

_

~~'"'e Out,

e in, hol d, and flex the foot. engage Transverse

- --'"'" nus and pelvic floor to oe"":1le

5

eg down.

Ition s

,

- Is & TIps

- ~ ~ "'g back off the --e :op hand down ... _ .tor balance. - --e -eg tOO high, its :_- --0: -e"ghL :;r...e oetween the

~.:a;

~

"'en I"rung

15 7

side leg Iift part 2

Advanced

1

2

3

4

Start Position • Start in the side lying set position. Use the top arm for balance.

Technique Breathe in and point the top toe away, lifting the leg up slightly.

2 Breathe out, engage the Transverse Abdominus and pelvic floor muscles, and lift the bottom leg up to the top leg. 3 Breathe in and hold. Flex the feet.

4 Breathe out and lower the legs back down.

Repetitions 5-1 0 times.

Hints & Tips Keep the upper body relaxed. • Use the top arm for balance but don't push into the supporting hand. • Your head stays resting down. • Bring ankle to ankle together, not toe to toe as seen below.

I

Extra Exercises

semi and fu ll me rm aid

Intermediate Obj ective: To strengthen t he Quadrat us Lumbornum muscle, he lping t o keep co rrect alignment of the spine and pe lvis. To develop bal ance and coordinat io n.

, 1

Start Position

.2

The side lying set position, w ith

bottom arm extended up by ear.

Technique Breathe in to prepare.

2 Breathe out, engage the Transverse Abdominus and pelvi c

floor muscles, hitch the top hip up towards the ri b which will raise t he legs off t he fl oo r.

3 Breathe in and hold.

S

4 Breat he out and release the hips back to lower the legs. 5 For the full mermaid draw the ribs

down also to raise the upper body.

Repetitions 3- 5 t imes.

Hints & Tips Keep the upper body relaxed. Init iate the move from the hips. Its not just a case of lifting the legs.

159

lateral breathing ......................... 18-20

.. 14, 21, 36-57

lordotic posture

side pocket

...... .70

single arm pull over .

. ... .. 148

single leg stretch monkey 5qU