|
|
Post by alisonph on Nov 18, 2008 14:20:18 GMT -5
Just what the title says. There is a shortage of pilates classes in this neck of the woods and I need a good pilates workout. Suggestions? Oh, I have a workout ball, so it could include exercises with the ball.
|
|
|
|
Post by sariditty on Nov 18, 2008 15:44:51 GMT -5
Want me to give you a Do It Yourself At Home routine to go through?? I teach Pilates at my gym & can give you as little or as much as you want. How much Pilates experience do you have? Do you know about the "power house" involved in practicing Pilates? And are you aware of the 'Pilates stance'? LMK  |
|
|
|
Post by niaru on Nov 18, 2008 15:57:07 GMT -5
Alison, if you want I can give you all my pilates DVDs. I don't use them anymore, I really need a class or I can't get motivated! I'm pathetic. I have one for core muscles, one for legs, etc. etc.
If you want them, PM me your address.
|
|
|
|
Post by alisonph on Nov 19, 2008 20:25:43 GMT -5
Want me to give you a Do It Yourself At Home routine to go through?? I teach Pilates at my gym & can give you as little or as much as you want. How much Pilates experience do you have? Do you know about the "power house" involved in practicing Pilates? And are you aware of the 'Pilates stance'? LMK Sara, Right now I do 15 minutes of a pilates/yoga routine daily. I do two yoga stretches (cat/cow and another that is strictly a back stretch) and a few pilates exercises. I have bulging discs in my back so the goal is a very, very strong "power house". No, I don't know what the pilates stance is. I am pretty self motivated and would love to have some exercises to do at home. My orthopedic doctor would like me to be doing an hour of pilates once a week and 15 minutes each day. |
|
|
|
Post by sariditty on Nov 19, 2008 22:56:35 GMT -5
Here goes my best written explanation for you!
The Pilates Stance is relatively easy... stand straight up with your heels touching and toes turned outward to form a "V". Kinda like a relaxed first position in ballet if you're familiar with that. Then keep your legs pressed together but not locked stick-straight either. You want to have 'some' bend in the knees. Pelvis is tucked inward to keep the butt in tight. And MOST IMPORTANTLY keep the abs in tight - I always use the term "scooped in." The best analogy for that is sucking your navel back to your spine kinda like you do when you put on a pair of jeans fresh out of the drier and they're a size too small at first.
Your Powerhouse is made up of inner thighs, butt, abs, and lower back. So all moves will definitely target this area.
Start out with about 5 minutes of stretching/movement to get your muscles warmed up. I use 2.5lb weights (or soup cans work too!) in each hand. In the Pilates Stance do about 10 Row-Ups, 10 Biceps Curls (to the front), 10 Biceps Curls (elbows in, arms out to the side), 10 Overhead Tricep Dips (where your arms are straightened up overhead and you dip behind your head), 5 Arm Circles (gently circle arms from hanging down in front of you up to 90-degrees, then reverse circle direction back down), bend over at the waist keeping tummy scooped in and do 10 Rows (arms hanging straight down to rowing upward), still bent over 10 Reverse Flies (arms hanging down with palms facing each other and keep elbow soft). If any of these don't make sense, just let me know.
Ok, so you're warmed up!
Start out with "The Hundred."
Lie down with your legs bent up at 90-degrees and arms down at your sides with palms facing down. Lift up your chin like you're holding an orange under it. Ok, it's called the Hundred b/c you're going to do a sequence of beats with your palms while breathing in for 5 counts then breathing out for 5 counts. Do 5 in/5 out 10 times. Wah La!!! The Hundred!!
"The Roll Up"
Lie down with (level 1) legs bent and feet shoulder width apart OR (level 2) legs straight out on the ground in the Pilates stance. Arms are straight overhead reaching twd the wall. Breathe In. On the breath out roll up one vertebrae at a time with the arms coming up with you (keep arms in line with head as it raises). Be sure to 1) keep your tummy scooped in, and 2) keep your feet/legs anchored into the floor (otherwise you're engaging the hip flexors, which isn't good). Once you're rolled up all the way, straighten out your back with tummy still in and arms reaching up to the ceiling. Take a breath IN, and on the breath out reverse the roll to go back down into the ground. Tummy is scooped in, legs anchored down, one vertebrae at a time into the floor. Do this move all the way through 5-6 times.
stay tuned for the next round of moves....my Vic is kicking in and I need to sleep!
|
|
|
|
Post by Lis on Nov 20, 2008 7:04:35 GMT -5
I have one called "10 Minute Solutions: Rapid Results Pilates" that I like. It divides it into 10 minutes sections, which is nice.
|
|
|
|
Post by alisonph on Nov 20, 2008 8:40:09 GMT -5
Cool, thank you all for the replies  SD - I forgot the name, but, yes I do the "Hundred" exercise and forgot about the roll-up. The warm-up looks invigorating. Think I'll incorporate that into the mix. |
|
