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More Great Information on Yoga Pilates Toe:
Why Pilates Is Good For You by Claudel Kuek
Copyright (c) 2012 Claudel Kuek
Pilates has become part and parcel of everyone's fitness routine; from businessmen to trendy women to sportsmen to rehab patients. Pilates is the second largest growing exercise system worldwide after yoga which also makes it the most popular alternative to yoga. Called the thinking man's workout, Pilates requires you to concentrate on your breathing while doing exercises that strengthen the abdominals.
The exercise regime was designed by Joseph Pilates in the early 1900s to help rehabilitate disabled soldiers. He did this by rigging springs and straps to hospital beds to enable soldiers to do resistance exercises in order to regain their strength and mobility. This eventually led to the invention of the Reformer and the Cadillac, machines that combine low impact exercises with specific breathing patterns that work the 'core' of the body - the abdominals, pelvic and back muscles.
Pilates creates muscles in the back and the front and keeps your posture tight. Instead of wearing an artificial girdle, you develop a natural one. No other exercise protocol works on developing breath, movement and the maintenance of a strong and flexible spine. Try a sampling of Pilates exercises described here to see how it works on you!
Long Arm Crunch
(abdominals)
Lie face-up with your knees bent, feet on the floor. Interlace your fingers, extend arms above your head and pull your abs in. Inhale to prepare. As you exhale, lift your arms, head and shoulder blades off the ground at the same time in a slow and controlled manner. Inhale to lower in 2 slow counts. Repeat 8 times.
Side Kick Kneeling
(quadriceps, glutes and abdominals)
Start by kneeling on both knees with your hands behind your head. Reach your left hand down to the mat and raise your right leg parallel to the mat. Your left hand is under your shoulder, your left hip over your left knee, your right elbow reaching to the ceiling. Inhale to prepare. As you exhale, kick your right leg toward the front of the room and then toward the back of the room. Bring your leg back to centre and repeat 15 times before switching sides.
Bridge (with ball)
(hamstrings, buttocks and abdominals)
Lie face-up on the floor, knees bent, feet resting near the top of the ball, arms relaxed at your sides. Inhale to press your feet into the ball. Exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Hold the ball for 5 breaths, lower and repeat 8 times.
Side Raise (with ball)
(obliques and hip muscles)
Kneel and press the right side of your body against the ball so your lower ribs and hips are leaning into it. Extend the right leg to the side, big toe touching the floor. Place tops of fingers on forehead, palms forward, elbows bent and wide. Inhale to prepare. As you exhale, lift your torso up off the ball as high as you can, keeping abs firmly pulled in with left hip in contact with the ball. Slowly return to starting position and repeat 6 times before switching sides.
Lunge (with box)
(quadriceps, hamstrings and glutes)
Stand on a small box with your feet parallel, hip-width apart, arms by your sides. Inhale to prepare. On the exhale, slide your left leg back into a lunge. Lean your spine forward on a diagonal making a straight line from your head to your left foot. Simultaneously extend your arms forward at shoulder height, balancing your weight on your right leg while keeping your abs in. Do this 8 times before switching sides.
Step Up (with box)
(quadriceps, hamstrings and glutes)
Stand in front of the same box with your right foot on top of it, your hands on your hips. Inhale to prepare. As you exhale, straighten your right knee and lift your body straight up extending your left leg behind you slightly. Inhale to lower to start. Repeat 8 times before switching sides.
Stick with this program for two hours each week and you are guaranteed a longer, leaner body, better posture and increased joint flexibility. In the words of Jospeh Pilates, "You will feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions."
About the Author
Mrs Claudel Kuek, PowerMoves Singapore promises to help you achieve your fit and fab bod through Pilates at our award-winning studios located at exclusive and choice parkland locations of Dempsey Hill, Bishan Park and Rochester Park. For the body of your dreams, click here to learn more.