I love Pilates because it improves total body strength and mobility, improves freedom of movement and prevents injury, and it’s my favorite way to spend a day in a chair. Best Laptopsexcept for short trips
If you want to try Pilates, talk to a Pilates professional. Portia Paige He says there are five foundational moves worth mastering above all else: the 100 spins, kneeling side kicks, saws, push-ups and leg circles.
Below we’ll go into more detail about each plan, explaining the many benefits they offer, as well as optional changes that can make them more accessible.
Portia Paige’s 5 Must-Have Pilates Exercises
1. One Hundred
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Lie on your back with your legs stretched out.
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Engage your core muscles and squeeze your glutes. Inhale to prepare, then exhale to lift your head and feet off the ground.
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As you continue to exhale, curl your head toward your chest and reach your arms toward your hips, parallel to the floor, palms facing down.
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Breathe in for a count of 5 and begin to breathe out for a count of 5, as you move your arms and hands up and down a few inches with each count.
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Repeat until you’ve pumped your arms the prescribed number of times; Page recommends 100 for experienced exercisers.
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If you feel like your hips are lifting off the floor while doing this movement, Page suggests two solutions: Try bending your knees so your shins are parallel to the floor, or bend your knees and place your feet flat on the ground.
We also provide tips for those who feel strain in their neck when stretching their neck towards their chest.
“Try using a towel or pillow to support your head and shoulders. You can also hold a folded towel lengthwise in both hands and place it behind your head, elevating your head and holding that position for 30 to 60 seconds.”
advantage
“The 100 poses warm up the body,” Page explains, “and teach proper breathing techniques with abdominal engagement, building abdominal strength and improving upper back flexibility.”
“Everyone needs strong abdominal muscles to support their torso and limbs throughout their daily activities. A strong core also helps maintain good posture, keeping your body relaxed yet ready for any position throughout the day, whether you’re sitting, standing, or walking.”
2. Circular foot movements
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Lie on your back and place your arms on the floor next to your body, palms down.
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Extend your left leg vertically towards the ceiling, keeping your toes pointed. Keep your right leg on the floor with your heel on the ground and your toes curled towards the ceiling.
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The legs that are on the ground act as anchors for the movement, along with the torso, head, and arms, and should remain relatively stationary throughout the movement.
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Inhale and move your left foot in a semicircle over your right foot. Continue inhaling as you rotate your foot diagonally downward.
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On an exhale, complete the circular pattern by moving your left leg in a semicircle again, this time across the outside of your body.
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Repeat this three to six times in this direction, then three to six times in the other direction, then switch legs and do the same on the other side of your body.
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If you have limited leg flexibility, you might not be able to extend your legs vertically toward the ceiling. In that case, Page recommends bending your knees and lifting your thighs vertically so that your shins are parallel to the ground, then making small circles with your knees instead of your feet.
advantage
“This move improves hip and leg flexibility,” Page says, “while also warming up the hips and pelvis, strengthening the abdominal muscles, increasing upper body muscular awareness, and developing torso and arm control.”
3. Kneeling Side Kick
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Kneel on the mat with your right knee bent and your left leg extended to the left.
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Place the inside of your left foot on the ground and your right hand on the ground to your right, in line with your right knee and underneath your right shoulder.
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Place your left hand gently behind your head with your left elbow extended to the side.
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Inhale to prepare your abdominal muscles and feel them contract to protect your lower back.
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As you exhale, raise your left leg until it is parallel to the ground.
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Inhale twice and step your left foot forward until you feel a stretch in your hamstring (the muscles at the back of your thigh). Keep your raised leg straight and your foot bent.
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As you exhale, swing the lifted leg back at hip height with your toes pointed, until you feel a stretch in your hip flexors.
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Repeat this 6-10 times, then repeat on the other side.
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Some people find it uncomfortable to support their weight with their wrists on the ground, so to avoid this, Page suggests lying on your side for this move, pressing your bottom leg into the ground and extending your forearms in front of you for stability.
You can also narrow the range of motion in any part of the exercise to make it more challenging but achievable (such as not lifting your feet as high, or moving your feet not as far forward or backward, etc.).
If your flexibility is limited, try to reduce your range of motion.
advantage
“Kneeling side kicks stretch the hamstrings and hip flexors, strengthening and sculpting the outer thighs,” says Page, “and also increasing awareness and control of the lumbopelvic region during everyday activities.”
4. Saw
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Sit on the ground with your legs extended and feet wider than hip-width apart. Bend your legs so that your toes point up toward the ceiling.
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Extend your arms alongside your body, palms down, parallel to the floor.
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As you inhale, rotate your torso to the left, keeping your arms extended at shoulder height.
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As you exhale, reach your right hand up to your left foot and bring your left arm behind your back.
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Keeping your torso turned to the left, inhale and curl out of the stretch, then exhale as you return to the starting position.
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Repeat this 4 to 6 times on each side of your body.
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“If you have trouble sitting upright because your lower back is tight or your hamstrings are not flexible, you can sit on a pillow or a small box to raise your hips off the floor and create space to sit on your sitting bones,” explains Page.
advantage
“This move improves spinal mobility and rotation,” says Page, “and teaches you how to sit properly, while also strengthening and stabilizing your core and pelvis.”
5. Push-ups
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Stand upright with your feet hip-width apart and your arms extended overhead.
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Inhale and lower your arms, bringing your chin towards your chest.
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From a standing position, slowly curve your spine and reach your arms toward the ground, bending your knees until your hands are on the floor in front of you.
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As you exhale, walk your hands in front of you until you’re in a push-up or high plank position, with your hands under your shoulders and your body in a straight line from head to heels, as shown in the image above.
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As you inhale, bend your elbows and lower your body as one unit toward the floor until your shoulders are at elbow height.
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As you exhale, straighten your arms and lift your body off the floor.
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Repeat this 4 to 6 times, then inhale and bring your hands back down towards your feet.
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As you exhale, straighten your spine and complete the movement by standing upright with your arms at your sides.
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“If you feel pain, discomfort or lack of control in your lower back when bending or straightening your elbows, lower your knees to the ground in a plank position,” advises Page.
“If you experience discomfort in your upper body or wrists, try doing planks and push-ups on an elevated surface like a wall, windowsill or sturdy chair.”
advantage
“Push-ups work your entire body,” says Page. They’re simple yet effective.
