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Pilates. Dzenana , Marcus. Equipment/Accessories. Mat Exercise Ball Resistance bands Water Bottle Towel Gloves Pilates and you DVD TV/Monitor DVD Reader iPod/iPhone – Music Pop Remixes / Upbeat – Lady Gaga, etc. Area. Anywhere with open space. Set mat down
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Pilates Dzenana, Marcus
Equipment/Accessories • Mat • Exercise Ball • Resistance bands • Water Bottle • Towel • Gloves • Pilates and you DVD • TV/Monitor • DVD Reader • iPod/iPhone – Music Pop Remixes / Upbeat – Lady Gaga, etc
Area • Anywhere with open space. • Set mat down • Have Water bottle next to you • Towel to dry off mat
Warm Up – 5 Minutes Calf Stretches • Standing Soleus Calf Stetch 30 sec • Standing Gastrocnemius Calf Stretch30 sec Hamstring Stretches • Standing Hamstring Stretch 30 sec • Sitting Hamstring Stretch 30 sec • Supine Hamstring Stretch 30 sec Quadriceps Stretches • Standing Quadricep Stretch 30 sec • Side Lying Quadricep Stretch 30 sec Arm Stretches • Over head arm swing 30 sec • Side Arm Swing 30 sec
Pilates – 50 Minutes Starting Position - Constructive Rest - Neutral Spine: Lie on your back with your arms by your sides. Your knees are bent and your legs and feet are parallel to each other, about hip distance apart. Inhale. Exhale and use your abs to press your lower spine into the floor. Inhale to release. Exhale and pull your lower spine up, creating a small arch of the low back. Inhale to release.
Main Routine Head Nod (2 Minute): Begin in the start position. Inhale to lengthen the spine and tilt the chin down toward the chest. Your head stays on the mat.Exhale to return to the neutral positionInhale to tip the head back a little bitExhale to return to the neutral position
Main Routine Arms Over(2 minutes): From the start position, inhale to bring the fingertips up to the ceiling.Exhale to bring the arms down toward the floor behind you.Inhale to bring the arms up again.Exhale to release to the floor. Tips:Keep the abs engaged.Do not let the movement of the arms effect the alignment of your ribs.
Main Routine Angel Arms(2 Minutes): From the basic position, on an in-breath, the arms sweep out to the sides along the floor.Exhale to return the arms by your sides.Tips:The abs stay engaged. The ribs stay down.The shoulders do not go up with the arms. Keep them away from your ears.
Main Routine Pelvic Clock(4 minutes): Imagine there is a clock placed flat on your lower abs. The 12 is at your bellybutton, the 3 is on your left hip, the 6 is at your pubic bone, and the 9 is on your right hip.Using your abdominal muscles to initiate and control the movement, sequentially move around the clock pulling first the 12 down, then rotate to the 3, the 6, and nine.Tips:This is a small move.The hips do not pull up off the floor.The idea is to move the pelvis without affecting the stability of the rest of the body.
Main Routine Knee Folds(2 Minutes): From the start position, On an inhale, feel that you are using your abdominal muscles to lift one leg off the floor. Allow a deep fold at the hip.Exhale and return your foot to the floor. As you do so, be sure to use abdominal control. Don't let the thigh take over. Tip:This is about getting a deep fold at the hip so don't let your hip raise up with the leg. Keep your tailbone anchored on the mat.
Main Routine • Chest Lift(2 Minutes): Muscular focus: abdominals--especially upper abs This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down
Main Routine The Hundred(2 Minutes): Muscular focus: abdominals, breathing Tips: Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up--don't get caught up in your shoulders and neck.
Main Routine The Roll Up(2 Minutes): Muscular focus: abdominals Tips: Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat.
Main Routine One Leg Circle(2 Minutes): Muscular focus: abdominals, thighs, hip flexors Tips: The abdominals keep the pelvis stable as the leg moves. No rocking and rolling
Main Routine Open Leg Balance(4 Minutes): Muscular focus: abdominals, hamstring stretch Tips: Use you abdominals to control the pose. Try not to pull on your legs for balance.
Main Routine Front Support Plank(2 Minutes): Muscular focus: back extensors, abdominals, shoulders, arms Tips: Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you engage the legs and imagine squeezing the sit bones together, the exercise will be easier
Main Routine Saw(2 Minutes): Muscular focus: hamstrings, inner thigh, oblique abdominals, back stretch Tips: Keep your hips anchored and level as you turn to the side. Extend energy through the back arm even as you reach forward
Main Routine • Mermaid(2 Minutes): Muscular focus: side stretch Tips: Keep your body flat as you stretch sideways, as if you are between two sheets of glass. Keep the hip on your stretching side down.
Main Routine Wall Roll Down(2 Minutes): Muscular focus: abdominals, back and hamstring stretch Tips: Use this exercise as a transition from doing your Pilates routine to carrying good posture into your daily life
Main Routine Arms Reach and Pull(2 Minutes): Bring your arms up so that they are parallel to the floor and straight out from your shoulders, keeping your shoulders down as you do
Main Routine Cat –Cow Back Stretch(6 Minutes): Begin on your hands and knees. Your hands are directly under your shoulders, and your legs are in a true hip width apart position, putting your knees directly under you hips. Your toes can be curled under if that is comfortable. Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Inhale. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Take the stretch further by imagining that you are bringing your head and tailbone together, as if you were going to make a big circle of your body.
Main Routine Open Leg Rocker(5 Minutes): This is a deep abdominal control exercise. The rolling has to come from deep within the core, not from momentum. Throwing your head back to get going, or jerking yourself up by pulling on the legs are not part of it. For some, rolling exercises are very hard and for some, they are not healthful for the back. Open leg balance is an alternative to open leg rocker.
Main Routine Swimming (5 Minutes): Lie on your stomach with the legs straight and together. Keeping your shoulder blades settled in your back and your shoulders away from your ears, stretch your arms straight overhead. Pull your abs in so that you lift your bellybutton up away from the floor. Reaching out from center, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine. Keep your face down toward the mat; don't crease your neck. Continue to reach your arms and legs out very long from your center as you alternate right arm/left leg, then left arm/right leg, pumping them up and down in small pulses. Coordinate your breath with the movement so that you are breathing in for a count of 5 kicks and reaches, and out for a count of 5. Hopefully you feel like you are simulating swimming! Do 2 or 3 cycles of 5 counts of moving and breathing in, and 5 counts moving and breathing out. Tips Keep everything long, long, long, reaching from your center. Keep your head and neck working as extensions of your spine and don't break the line at the neck. Protect your lower back by keeping your tail bone moving down toward the mat. If the breathing pattern is too complicated at first, leave it out.
Cool Down ( 5 Minutes) Check Heart rate and slowly stretch till it reaches resting heart rate. Stretch Hamstrings for 1 minute Stretch Arms for 1 minute Stretch quadriceps for 1 minute Stretch Calves for 1 minute Stretch Back for 1 minute
Why do you take your pulse? • You take your pulse so your heart does not get damaged from exercising.
Benefits of Pilates Strengthens your core and abdominal muscles