The Neck Pull is a more advanced version of the Roll Up. The main difference is that in the Neck Pull, your arms remain behind your neck instead of reaching forwards as they do in the Roll Up. This variation increases the load on your abdominals. Also, in the Neck Pull your legs are hip distance apart instead of being pulled together in the Pilates First Position like the Roll Up. This position also makes it harder for your abdominals because you can’t help out with your butt muscles when your legs are apart. Make sure that you can do...
Frog legs
The frog legs movement is a good exercise to assist with hip and knee joint mobility by strengthening the supporting muscles of the inner thigh and groin while also increasing strength in the lower abdominals and therefore core strength. The exercise: Starting position: Lay on your back with your legs bent upward so that your knees are roughly aligned with your pelvis. Have your knees apart and your heels pressed firmly together. Your stomach should be tight with your lower back pressed against the mat. you are squeezing your stomach into your spine. Your shoulder blades flat on the mat...
Upper Abdominal Curls
The upper abdominal curl is a great exercise for building stomach and core strength. It may be a bit difficult at first, however you should persevere with this because as your abdominal strength increases the shaking will slow down. To start, Lay on your back with knees bent, feet flat on the floor and your back relaxed. Interlace your fingers behind your neck. Take a deep breath While exhaling, pull your stomach in toward your spine and slowly lift your head (being careful not to lift with your hands behind your neck), tuck your neck into your chest. Slowly roll...
The bridge spine stretch
The bridge is a fundamental exercise to use for spine mobility. The slow purposeful movement will greatly assist in freeing vertabrae and lower abdominal strength comes as part of the benefit too. The exercise: The bridge starting position Starting position: Lay on your back with legs up and knees bent so that your feet are on the mat about a thigh length from your buttocks. Ensure that your lower stomach muscles are tight and hips are in the forward position. Your feet should be slightly apart. The movement: The bridge finish position Take a deep breath. While exhaling slowly raise...
Abdominal Curl
The standard pilates abdominal curl should be a basic part of any pilates routine. The abdominal curl is a very big part of the the fact that pilates is known for building “core strength”. With the shorter and slower movements this exercise concentrates on the deeper muscles in the stomach which, while is not developing the muscles seen in a six-pack, the result is a flatter stomach and definitely for strength from this region. Starting Position: Lay flat on the floor flat on your back. Knees up and bent so that the hip is approximately 45 degrees. Your shoulder blades...
Hip Flexor stretch
The iliopsoas muscle (or hip flexor) can be prone to shortening especially for office workers who spend a lot of time sitting where the muscle is in its shortened position. This stretch when done correctly is good for preventing that pose where the back is arched and the butt is out. The shortened psoas muscle can also cause lower back pain due to the fact that there is less hip joint movement and this slack is taken up in the lower lumbar region. The stretch: hip flexor stretch start position Kneel with one kneee on the ground and the other...