All these exercises are to be done lying down on the back with body straight with your hands by your side in neutral spine. Pull in your feet as much as you can. Keep your spine and pelvis completely still and breathe normally.
To keep your heart fit, you may begin with the following simple Pilates’ exercises.
Heel Slides: Slowly straighten one knee and then return to the starting position. Perform 10-15 times alternating between legs.
Leg Openings: Slowly take one knee to the side and then return to the starting position. Perform 10-15 times alternating between legs.
Leg Lifts: Slowly lift one leg and then return to the starting position. Perform alternating between legs 10 times.
Bridging: Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line and then return to the starting position. Perform 10-15 times.
It is said that Pilates’ exercises are related to the tradition of "corrective exercises" or "physiotherapy exercises."
The real Pilates method seeks to develop controlled movement from a strong core and it does this using a range of apparatuses to guide and train the body.
Many Pilates teachers refer to the group of muscles in the center of the body - encompassing the abdomen, lower and upper back, hips, buttocks and inner thighs - as the "powerhouse" and direct all movement in Pilates should begin from the "powerhouse" and flow outward to the limbs.
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