Pilates Workouts
Spine Twist:
A deceptively challenging movement, this twist will stretch the waist and lower back while strengthening the abdominals. To gain maximum benefit, it is important to keep your bottom on the floor throughout this movement. Let your head float up to the ceiling and pull your navel towards your spine. Try to keep the movements smooth and continuous. On your first attempts at this exercise you may be surprised at how hard it is to sit correctly aligned. We all develop certain postural habits and this exercise challenges them so it will feel intense at first. It gets easier with practice.
Purpose: To stretch the sides, strengthen the abdominals and promote thoracic mobility.
Target Muscles: Obliques, abdominals, adductors and hamstrings.
Repetitions: Repeat 10 times on each side.
First Position:
1. Sit upright, lengthening up through the spine, with your knees bent and feet flat on the floor, legs slightly apart. Cross your arms loosely across your chest. Maintain a straight line from your head to your bottom.
2. Breathing laterally, inhale and , as you exhale, turn the upper body to one side, keeping your buttocks firmly on the floor. Repeat on the other side. Remember that this is a flowing movement, not a static position.
Checkpoints:
– Keep the movements flowing
– Hollow the abdominals
– Lengthen up through the spine.
Second Position:
The basic movement is the same but is performed with straight arms, lengthening out through the arms from the shoulders. Take care not to drop them. Now you are stretching in two directions: lengthening out through your arms and up through your spine. Slide your shoulder blades gently down your back and keep your feet flat on the floor.
Checkpoints:
– Do not collapse into the movement
– Keep the whole of your buttocks on the floor
– Do not curve the spine.
Third Position:
The movement is the same but this time straighten the legs and point your toes. You are now stretching in three directions: up through your spine, out through your arms and through your legs. Be sure to keep your buttocks on the floor. You may be tempted to lean into one side as you turn.
Checkpoints:
– Lengthen all the way to the toes
– Feel the abdominals working.
