Get a strong core and back with this Pilates sequence. Check out the Pilates Exercises for Beginners.
In Pilates, we start every exercise in what we call a "neutral spine". To find this, lie on your back with your legs hip-distance apart. Keep your arms by your sides, palms facing down. A neutral spine is where your pubic and hip bones lie on the same plane (horizontal to the ground), so that if you got a cup of tea and placed it on your pelvis, it would not spill. You must have a small arch under your lower back.
1. Balances
Start on all fours, hands underneath your shoulders and knees underneath your hips. Find your neutral spine. Imagine you have two glasses of water on your shoulders and two on your hips. Without spilling the water, inhale, then exhale. Maintaining a neutral spine, slowly reach your left arm forward and your right leg behind you. Inhale, pause and reach out further. Exhale and return, then switch sides
Hip rolls
Lie on your back, feet on the ground, hip-width apart, arms long by your sides, palms facing down. Inhale then, on the exhale, slowly roll your pelvis and start lifting your spine, peeling one vertebrae at a time off the ground. Come up to a long diagonal line between your shoulders, hips and knees. Pause at the top and inhale.
Swan dive preparations
Lie on your stomach, arms bent, hands on the floor in line with your shoulders, legs hip-width apart. Find your neutral spine. Inhale and draw your shoulder blades towards your spine. Exhale and extend the back of your neck, press into your hands, extend the elbow joint and lift up into full extension.
Ref: http://www.bodyandsoul.com.au/body+fitness/workouts/beginners+pilates,9993
How to Do the beginner pilates move the Swan Neck Roll
The Swan-Neck Roll. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.
Setup for Swan-Neck Roll:
* Lie on your stomach and lift your abs off the mat.
* Place your hands under your shoulders and bring your elbows close into the sides of your body (like duck wings).
* Shoulder blades down your back.
* Slide your jaw forward so that your front teeth are gently touching.
* Scoop deep, and inhale as you roll a marble away with your nose, and roll up (head, neck, upper back, mid back, lower back) to the ships figure head position.
* Breathe normally. Gently lengthen your chin and your breast toward the horizon.
Ref: http://pilates.wonderhowto.com/how-to/do-beginner-pilates-move-swan-neck-roll-265719/
Pilates Exercises for Beginners a healthy way of life.
You may also like: Pilate Exercise
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| Photo Source:http://101exercises.com |
1. Balances
Start on all fours, hands underneath your shoulders and knees underneath your hips. Find your neutral spine. Imagine you have two glasses of water on your shoulders and two on your hips. Without spilling the water, inhale, then exhale. Maintaining a neutral spine, slowly reach your left arm forward and your right leg behind you. Inhale, pause and reach out further. Exhale and return, then switch sides
Hip rolls
Lie on your back, feet on the ground, hip-width apart, arms long by your sides, palms facing down. Inhale then, on the exhale, slowly roll your pelvis and start lifting your spine, peeling one vertebrae at a time off the ground. Come up to a long diagonal line between your shoulders, hips and knees. Pause at the top and inhale.
Swan dive preparations
Lie on your stomach, arms bent, hands on the floor in line with your shoulders, legs hip-width apart. Find your neutral spine. Inhale and draw your shoulder blades towards your spine. Exhale and extend the back of your neck, press into your hands, extend the elbow joint and lift up into full extension.
Ref: http://www.bodyandsoul.com.au/body+fitness/workouts/beginners+pilates,9993
How to Do the beginner pilates move the Swan Neck Roll
The Swan-Neck Roll. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.
Setup for Swan-Neck Roll:
* Lie on your stomach and lift your abs off the mat.
* Place your hands under your shoulders and bring your elbows close into the sides of your body (like duck wings).
* Shoulder blades down your back.
* Slide your jaw forward so that your front teeth are gently touching.
* Scoop deep, and inhale as you roll a marble away with your nose, and roll up (head, neck, upper back, mid back, lower back) to the ships figure head position.
* Breathe normally. Gently lengthen your chin and your breast toward the horizon.
Ref: http://pilates.wonderhowto.com/how-to/do-beginner-pilates-move-swan-neck-roll-265719/
Pilates Exercises for Beginners a healthy way of life.
You may also like: Pilate Exercise
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