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(1) Learning Pilates from other than a real live instructor is not easy,
and does carry some slight risks. You should (in addition to these notes)
attend a course of certified Pilates mat sessions.
This is the safest way to learn, and it's also a lot of fun!
(2) Please ensure that you are competent in "Pilates Contrology".
(free pdf e-book).
Setup:
- Zip and hollow (engage the Powerhouse).
- Tuck your chin; and roll your head up far enough to see your belly.
Keep the front of your neck long.
- Right knee to chest, left knee to chest.
- Stretch your arms long to your sides.
Action:
- Bounce a ball under your hands by moving your arms up and down about 7 inches!
- Breathe in for five pumps.
- Breathe out for five pumps!
- Repeat for a total of 10 full breathes (100 pumps).
Classic Pilates Cueing:
- Pump 2,3,4,5
- Pump 2,3,4,5
- Breathe in and pump five.
- Breathe out and pump five.
- Zip up and keep your eyes on the belly!
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Classical Pilates for Beginners:
The One Hundred
Level: Beginner
Repetitions: 100 pumps, 10 full breaths.
Preceeding Exercise:
The Relaxation Position
(In the Classical Pilates mat sequence, relaxation and centering preceeds the One Hundred).
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Next Exercise:
The Rollup
Knees to chest, lower your head and stretch your legs out long with arms lifted to the ceiling.
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(Classical Pilates Technique: The Hundred, Scroll right>>>...)
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Level: Beginner
Repetitions: 100 pumps, 10 full breaths.
Purposes:
- To warm up.
- To engage the concentration.
- To engage the powerhouse.
- To co-ordinate the breathe with the movement.
Precision Points:
- Glue your spine to the mat.
- Roll your shoulder blades away from your ears.
- Engage your gluteals, and press your inner thighs together.
Modifications:
Don't let an injury or weakness stop you!
There is always a modification, so take your time and find the right one for you.
If in doubt, seek advice!
- Shoulder injury - pump softly, or just lengthen your arms away.
- Weak neck - Rest it on a pillow, and keep your knees bent.
- Weak lower back - Keep your knees bent, and if necessary keep your feet on the ground.
- Weak hip joints - Keep your knees bent, and if necessary keep your feet on the ground.
Classical Pilates Technique: the Hundred, © Bruce Thomson, EasyVigour Project
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