What is Pilates Day?
Pilates Day is an annual, international, community event, held on the first Saturday in May, to foster the public’s appreciation and awareness of the Pilates Method.
Known as an inventor, philosopher, author and fitness expert, Joseph H. Pilates taught a ‘whole body health’ exercise system, with a strong focus on breathing and stress reduction.
In addition, Pilates can improve:
· Strength, balance and flexibility
· Lung capacity and circulation
· Posture and abdominal strength
· Bone density and joint health
· Body awareness and promotes deep restful sleep
Peak Sports Clubs Pilates Team is dedicated to helping our students reach their fitness goals in a friendly, non competitive atmosphere. We look forward to working with you and sharing our love for Pilates!
With that, we’d like to share 5 Daily Pilates Exercises.
1. Articulating Bridge
Lie on your back with your knees bent, feet flat on the floor. Feet and knees together, engaging inner thighs.
Inhale – prepare
Exhale – articulate your spine up into a bridge position one vertebra at a time
Inhale – pause at the top and reach your knees over your toes to open up your hip flexors, keeping abdominal engaged to avoid arching
Exhale – soften your chest and articulate your spine down to the ground one vertebra at a time, keeping shoulder down away from ears
2. The Hundred
Lie on your back with your knees in table top position. Gently hold behind your thighs, nod your chin toward your chest and float your head, neck and chest up, using your abdominals. Press abs down to avoid arching your back, reach your arms forward and extend your legs on a 45 degree angle.
Inhale for the count of 5 – pumping your arms as you go
Exhale for the count of 5 – continuing to pump your arms
Repeat the breath cycle 10x.
3. Single Leg Stretch
Lie on your back with your knees in table top position. Gently hold behind your thighs, nod your chin to your chest and lift your head, neck and chest off of the mat using your abdominals. Press abs down to avoid arching your back. Place both hands on your right knee as you extend your left leg out on a 45 degree angle.
Inhale – switch legs, drawing your bent knee in toward you and flexing at the hip crease
Exhale – switch legs
Perform 8-10 reps on each side.
Lie on your back with your legs long and arm yours down by your side.
Inhale – raise you arms up by your ears
Exhale – drop the shoulder blade down onto the back and open collar bones wide
Inhale – raise your straight legs up off of the mat and reach your arms toward your toes, beaming your chest to the sky
Exhale – lower your body with control to return to starting position
Lie prone with your arms stretched out in front of you. Lengthen your lower back and pull your belly button off of the mat to protect your low back. Float your arms, legs and head off of the floor, keeping your gaze down toward the mat to avoid straining your neck.
Perform a swimming motion by raising your right arm and left leg, then switching to the other side, maintaining stable trunk the entire time. Keep your collarbones wide and avoid shrugging your shoulders.
As you move the arms and legs quickly, the breath pattern is one inhale per two swims and one exhale per two swimming motions.
Repeat for 8-10 breaths.