|
Developed by Joseph Pilates in the 1920's, this method of body conditioning strengthens and tones muscles, improves posture, provides flexibility and balance, unites body and mind, and creates a more streamlined shape. It is a tried-and-true formula for improving endurance and stamina. It is for these reasons that ballet dancers seek out this machine-less method of building & maintaining a dancer's body. |
|
The Hundred:
~ is a breathing exercise & is meant to begin circulating your blood to warm up the body in preparation for the exercises to follow. 1. Lie on your back with your knees bent in toward your chest. Deeply inhale, and as you exhale feel your chest & belly sink into the floor beneath you. 2. Bring your head up to look at your belly, by keeping the neck straight and curling your upper torso. 3. Lift forward until you feel the bottom of your shoulder blades pressing into the floor. 4. Stretch your arms out beside you as if you were trying to touch the wall across from you. 5. Keeping your arms straight, pump them as though you were slapping water just above the floor. 6. Inhale & exhale for 5 counts all the while reaching forward as you breathe. 7. Continue this exercise for as long as possible (or until the count of 100). 8. End by lowering your head and placing the soles of your feet flat on the mat to prepare for the roll-up. |
|
 |
|
The Rollup: ~ works the powerhouse and stretches the hamstrings. 1. Lie on your back with your soles of your feet flat on the floor and your knees bent. Your arms are long by your sides. 2. Squeeze your knees together and tighten your bum, and roll up while inhaling, bringing your chin to your chest & continuing forward. 3. Exhale as you straighten your legs & stretch forward, while still pulling your belly into your spine. 4. Imagine the rhythm of your chin lifting over your chest, chest lifting over your ribs, ribs over your belly, belly over your hips, and your hips over your thighs. 5. Squeeze the bum, tuck your tailbone underneath you as you bend your knees for the rolling back. 6. Reverse the sequence and exhale as you feel your spine rolling back on to the floor. (squeeze your knees together for stability) 7. When your shoulders blades reach the floor, lower your head & bring your arms down to your sides. 8. Repeat the sequence 3-5 times ending with your arms by your sides and your body in the same position as you began. |
