Pilates Exercises

Beginner Pilates exercices

The following beginner Pilates exercises should be performed approximately 1 - 3 times per week. As your control improves, the exercises can be progressed by gradually increasing the repetitions, or frequency of the exercises provided they do not cause or increase pain.

Heel Slides 

Begin this Pilates exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 1). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly straighten one knee and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs.

Figure 1 – Heel Slides

Leg Openings 

Begin this Pilates exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 2). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly take one knee to the side and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs.

Figure 2 – Leg Openings

Leg Lifts 

Begin this Pilates exercise lying on your back with your hands by your side in neutral spine as demonstrated (figure 3). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift one leg and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs.

Figure 3 – Leg Lifts

Heel Taps 

Begin this Pilates exercise lying on your back in neutral spine with your hands by your side and your hips and knees bent to 90 degrees as demonstrated (figure 4). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lower one leg until your heel touches the ground and then return to the starting position. Keep your spine and pelvis completely still and breathe normally. Perform 10 times alternating between legs.

Figure 4 – Heel Taps

Bridging

Begin this Pilates exercise lying on your back in neutral spine as demonstrated (figure 5). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line and then return to the starting position. Breathe normally. Perform 10 times.

Figure 5 – Bridging

Intermediate Pilates Exercises

To begin with, the following intermediate Pilates exercises should be performed approximately 1 - 3 times per week. As your control improves, the exercises can be progressed by gradually increasing the repetitions, or frequency of the exercises provided they do not cause or increase pain.

Prone Hold 

Begin this Pilates exercise propped up on your elbows and toes in neutral spine as demonstrated (figure 1). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Try to keep your spine and pelvis still and breathe normally. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 1 – Prone hold

Darts 

Begin this Pilates exercise lying on your stomach with your arms by your side in neutral spine (figure 2). Maintain activation of your transversus abdominis and pelvic floor throughout the exercise. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight as demonstrated. Hold for 2 seconds at the top of the movement. Then, slowly lower your chest back down, followed by your arms, and then finally relax your shoulder blades back to the starting position. Perform 10 repetitions provided the exercise is pain free. This exercise may be performed with palms facing up or down.

Figure 2 – Darts

Single Leg Kicks 

Begin this Pilates exercise lying on your stomach with your hands underneath your forehead and your body in neutral spine as demonstrated (figure 3). Maintain activation of your transversus abdominis and pelvic floor throughout the exercise. Slowly bend one knee until the lower leg is pointing upwards. Lift your bent knee just a few inches off the floor without moving your lower back. Slowly straighten the knee, then lower the leg back down to the floor, returning to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 repetitions on each leg provided the exercise is pain free.

Figure 3 – Single Leg Kicks (right leg)

Swimming 

Begin this Pilates exercise lying on your stomach in neutral spine with your arms above your head. Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Keeping your knees and elbows straight, slowly lift your opposite arm and leg and then return to the starting position (figure 4). Keep your spine and pelvis still throughout the exercise and breathe normally. Repeat 10 times, provided the exercise is pain free, alternating sides.

Figure 4 – Swimming

Cobra

Begin this Pilates exercise lying on your stomach in neutral spine with your hands in the press up position as demonstrated (figure 5). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Gently arch your spine, one vertebra at a time, beginning with your upper back and slowly working your way down to your lower back, until your elbows are straight. Keep your back relaxed. Straighten your elbows as far as possible pain-free. Then slowly lower back down through the spine, one vertebra at a time, until you return to the starting position. Repeat 10 times provided the exercise is pain free.

Figure 5 – Cobra

Advanced Pilates Exercises

To begin with, the following advanced Pilates exercises should be performed approximately 1 - 3 times per week. As your control improves, the exercises can be progressed by gradually increasing the repetitions, or frequency of the advanced Pilates exercises provided they do not cause or increase pain.

Four Point Kneeling Opposite Arm & Leg Raise 

Begin this exercise in neutral spine in four point kneeling as demonstrated (figure 1). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Slowly raise one arm and the opposite leg and then return to the starting position. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 times, provided the exercise is pain free, alternating between sides.

Figure 1 – Four Point Kneeling Opposite Arm & Leg Raise

Prone Hold with Opposite Arm & Leg Raise 

Begin this exercise propped up on your elbows and toes in neutral spine as demonstrated (figure 2). Maintain activation of your transversus abdominis and pelvic floor muscles during the exercise. Slowly raise one arm and the opposite leg as demonstrated and then return to the starting position. Then perform the same movement on the other arm and leg. Keep your spine and pelvis still throughout the exercise and breathe normally. Repeat 10 times provided the exercise is pain free.

Figure 2 – Prone Hold with Opposite Arm &  Leg Raise

Supine Pull Downs with Leg Slides 

Begin this exercise lying on your back in neutral spine with each hand holding a resistance band as demonstrated (figure 3). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Keeping your elbows straight, slowly take your arms down by your sides, straightening one knee and then return to the starting position. Repeat the exercise straightening the other knee. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 times, provided the exercise is pain free, alternating between legs.

Figure 3 – Supine Pull Downs with Leg Slides

Supine Pull Downs with Leg Straightens 

Begin this exercise lying on your back in neutral spine with your hips and knees at 90 degrees and each hand holding a resistance band as demonstrated (figure 4). Maintain activation of your transversus abdominis and pelvic floor muscles throughout the exercise. Keeping your elbows straight, slowly take your arms down by your sides, straightening one knee and then return to the starting position. Repeat the exercise straightening the other knee. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 times, provided the exercise is pain free, alternating between legs.

Figure 4 – Supine Pull Downs with Leg Straightens

Dead Bugs

Begin this exercise lying on your back in neutral spine, with your arms pointing upwards and your hips and knees bent to 90 degrees (figure 5). Maintain activation of your transversus abdominis and pelvic floor throughout the exercise. Slowly straighten one leg and take the opposite arm overhead as demonstrated. Return to the starting position and repeat with the other arm and leg. Keep your spine and pelvis still throughout the exercise and breathe normally. Perform 10 repetitions on each side provided the exercise is pain free.

Figure 5 – Dead Bugs