![]() Plus, fancy machines mean Pilates can be pretty pricey-upwards of $40 per class at some studios! Add in the svelte celebrity fans applauding the workout, and we don’t blame you for thinking it all seems a little intimidating-and out of your budget. Pro tip: Focus on the stability of your pelvis and the rest of your body so only your active leg is moving.All the straps, springs, and moving parts of a typical Reformer class make Pilates seem almost scary compared to those yoga classes full of flickering candles, blocks, and cozy blankets. ![]() Bend your knee and lower your leg to the floor.Reverse the direction of your half circle.Draw a half circle with your toe, rotating leg in toward the center, down, and back up.Point your toe and turn knee slightly outward.Lift one knee and extend foot straight up toward the ceiling.Pro tip: Put your hands behind your thighs for a helpful push. Start to roll up from your head, curving neck and spine one vertebra at a time.Place hands on the sides of your thighs. ![]() Pro tip: Straighten your knees and move your legs closer to the floor for a bigger challenge. Repeat inhale and exhale cycle 9 more times for a total of 100 beats.Inhale to a count of 5 while pulsing arms up and down.Extend arms straight ahead, next to your thighs.Lift feet off the floor with knees bent or straight.Shift your weight over the balls of your feet and straighten knees as hips pull away from the wall.Īre you warmed up? Now let’s add a few classic Pilates moves! The Hundred. ![]() Arms should hang down as you roll in a forward bend as far as you can. Slowly roll your spine down, one vertebra at a time.Gently press head and back against the wall.Stand with your back to a wall and your heels about 6 inches from the wall.Pull arms back and squeeze shoulder blades together.Lift arms straight in front of you (like a zombie).Stand up straight with shoulders relaxed and arms hanging at your sides.As you exhale, lift one leg until your lower leg is like the top of a table, with knee bent at 90 degrees.Lie on your back with knees bent and feet flat on the floor, hip-width apart.Roll the marble in the opposite direction, from 12 to 11 to 10, etc.This movement might be so subtle you can barely see it! Slowly tilt your pelvis to roll the imaginary marble from 12 to 1… to 2… to 3… and all the way back around to 12.Pretend there’s a marble at 12, against the rim of the clock. Imagine a clock on your lower belly, with 12 at your belly button and 6 at your pubic bone.Keep knees stable and in line with hips.Lie on your back with knees bent, feet flat, and arms at your sides.Pro tip: Keep your ribs stationary as you move. Return arms to the starting position as you exhale.Keeping arms floating just above the floor, inhale and spread arms out to the sides and over your head (like you’re making snow angels □).Lie on the floor with legs extended and arms at your sides.As you inhale, lengthen the back of your neck.Lie on your back with a neutral spine (like in the last exercise), knees bent, feet flat on the floor, and arms by your sides with palms facing down.There should be space between your neck and the floor when you’re relaxed and your spine is in neutral position. When you unscoop your belly and lower your tailbone, you’ve found your neutral spine position.Slightly lift tailbone to scoop your belly and press lower back into the floor.Lie on your back with knees bent and feet on the floor, hip-width apart.This week is about getting comfy with the fundamentals of Pilates.
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