Pilates Mat Exercises are a great way to continue strengthening when you aren’t able to get in on the Pilates Equipment.  Always remember listen to your body!  If it doesn’t feel right or you have discomfort STOP activity immediately!

Things to remember;

1) Neutral Spine- the natural resting position of your pelvis and spine, is when your hip bones are level with your pubic bone.  I call this the Triangle Method.  You should maintain a gentle natural curve in your lower lumbar spine.  Don’t force your spine into a flattened position!

2) Breathe- breathing is critical throughout each and every exercise.  Most often you will want to exhale when the motion is more challenging, for better recruitment of your core muscles. 

3) Abdominals- if your spine is in neutral you will be able to recruit the proper abdominal/core muscles while performing your Pilates program.  During exhale, focus on your ribs drawing down, then draw your belly button back to your spine, but make sure that your Triangle remains in neutral!

Now you are read to roll!!

Hundred’s

1) Lie on your back in a hook position (knees bent & feet flat on the floor). Make sure your spine is in neutral (refer to above principles).

2) Level 1 legs stay in hook position.  Level 2 legs maintain table top position (90 degrees hip & knees bend, with legs unsupported).  Level 3 legs are extended out at a 45 degree angle.

3) Head & chest can be lifted throughout your exercise, with any level or it can remain on the ground.  If on the ground, consider using a small towel roll under your head. 

          Once your level is determined, you are read to perform the Hundred exercise

4) Breathing entails 5 quick inhales and 5 quick exhales.  Perform that set of 10, 10 times and you have your hundred!

** There is a more detailed Blog on the Hundred exercise

Bridging

1) Lie on your back with your legs in a hook position.  Your heels should be in direct alignment with your hips and shoulders.  Arms will be positioned down, long at your side & head flat on the ground.

2) Begin with a deep inhale, during exhale tipping your pelvis back and rolling your spine up into a lifted bridge position.  Hold for an inhale and then on exhale gently and deliberately roll your spine back down, one level at a time .

Articulate the spine in and out of the bridge = Articulation.  You may also perform the exercise with a straight spine!

Challenge yourself by;

a) Holding the bridge for 10 counts before you articulate down out of the bridge.

b) Maintain bridge and scissor your arms back and forth overhead. Make sure that your ribs stay engaged!

c) Maintain bridge and perform small marching movements, without letting your hips tip from side to side.

Single Leg Stretch

1) Lie on your back with legs in table top position, and your pelvis and spine maintain neutral.  Your head & chest are lifted, unless you have neck discomfort or have troubles supporting the weight of your head.  If your head is down, consider using a small towel roll under your head

2) From the table top position, you will extend 1 leg out on exhale, gently placing your hands on both sides of your knee without pulling your knee towards you. You will alternate the bicycling motion with your legs, with each exhale. 

** The lower your legs are extended to the ground the harder it will be to maintain neutral.  Choose the height of your legs, based on the level you can maintain your proper spinal/neutral positioning.

Roll-Up

1) Lie flat on your back with your arms reaching over head and legs out straight on the ground.  In this position, you will notice that your ribs will want to stick out, so begin exercise with an exhale to bring your ribs down, in an engaged position. 

2) Inhale, raise your arms up so they are directly on top of your shoulders. 

3) Exhale, continue moving your hands towards your toes, as you roll your spine up into a sitting position and then reaching towards your toes. 

4) Inhale, sit up tall once again.

5) Exhale, slowly with control, roll your spine back down to mat.

6) Inhale once your head is supported and your arms are once again reaching overhead.

7)  Continue with steps 1-6.

Swimming

1) Lie on stomach (prone)  with your arms outstretched above your head and legs extended straight.

2) Locate your neutral spine.  Usually you will need to tuck your buttocks under, so that your pubic bone has equal pressure on the mat, just as your hips do to find neutral in this position.

3) Your eyes will be focused down, so that you feel your neck elongate.  At no time during this exercises, should your eyes be looking up at the wall!

          Now you are positioned to perform the Swimming exercise

4) Gently lift your right arm and left leg off the ground.

5) Now switch, lift your left arm and right leg off the ground.

6) Continue alternating.

Advancements & Variations  for the Swimming exercises;

a) Keep all legs and arms up off the ground, and alternate tapping them down instead.

b) Break it up. Focus on just alternating arms and then just alternating legs.  When you are performing just legs, support your forehead on your hands.

c) Lift all arms and legs up on inhale, holding for an exhale and then relax back down to the ground. 

After performing the Swimming exercises follow-up with this next exercise!

Child’s Pray Pose

1) Gently sit back on your ankles into the Child’s Prayer Pose. Arms can be at your side, or reaching out in front of you. 

2) Maintain for several deep breaths in and out. 

I hope that you enjoy this short Pilates Mat program.  Just remember, if the exercise(s) don’t feel right or cause discomfort, you are most likely not in the right position or not ready for this exercise.  Please discontinue and contact me with any  questions or concerns!!  Claire Jeppson