Pilates Favorites?

[livewell]

I’ve been doing Pilates for about 2 weeks now and have discovered that I have a few favorite excercises. I’m curious as to what others out there prefer.
My favs, so far, are as follows:
#1 Scissors

* Lying faceup on a mat, bend knees toward chest so they align with hips, then extend legs in the air toward the ceiling, legs and feet together, toes pointed.
* Inhale, then exhale as you lift torso until shoulder blades clear the mat; reach toward calves and draw shoulder blades down and together.
* Keeping both legs straight and your back stable, inhale, then exhale, guiding your left leg toward you and reaching for left ankle as you lower your right leg as far as you can without losing form, pulsing both legs twice.
* Keeping chest lifted, inhale, then exhale as you lower left leg to floor while simultaneously lifting right leg to the vertical position, moving hands toward right ankle.

#2 Swimming

·Lie on your stomach with the legs long and straight.

·Keeping your shoulders down away from your ears, stretch the arms up over head.

·Lift the bellybutton up away from the floor.

·Reaching out from center, extend the right arm and the left leg so far in opposite directions that they naturally want to come up off the floor. Switch and do the left arm and the right leg.

·Continue to reach long as you switch back and forth, between alternate arm/leg raises, coordinate your breath with the movement so that you are breathing in for a count of 5 and out for a count of 5.

·Do 2 or 3 cycles of 5 counts of moving and breathing in, and 5 counts moving and breathing out.

#3DOUBLE LEG STRETCH
Preparation:


1.Lie on the back with both knees bent and feet off the floor. Place the hands behind the head. Float the head off the floor.

2.Practice 3 sets of breath with hollowing. Feel the belly deflate with the hollow.

3.The lower the leg to the floor demands more abdominal control. If you feel the back, bring the leg higher or return to beginner version. This is about the abdominals working!

To start:
1.Lie on back with both knees bent and feet off the floor. The hands are placed on each knee. Float the head off the floor.

2.Exhale, hollow and extend legs and arms towards opposite walls. *(If back is working, modify the range or go back to beginner version).

3.Inhale, and circle arms from overhead towards the extended legs.

4.Exhale, deepen the hollow, touch hands to bent knees and flex upper spine closer to the knees.

5.Repeat three more sets.

I AM NOT A FAN OF THE CRISS CROSS!:fire

[desperate housewife]

I think that the scissors are a great workout!

Thanks for posting this. I'll try the double leg stretch tonight.

[desperate housewife]

I really noticed how intense the double leg stretch was....its a great move to add to my work out. Thanks for posting it!

[livewell]

I found these basics late last night and I’ve incorporated them into my matt workout.
I really, really like the saw!


THE SAW


Setup for Saw:
· Inhale and sit tall on your sit bones with your back against an imaginary wall.
· Legs slightly wider than your shoulders, knees pointing to the ceiling and heels lengthening away.
· Arms straight out to the side, palms down, shoulder blades down.

Action for Saw.
· Exhale, twist to the right, lower your back arm slightly.
· Exhale further and look toward your back arm as you reach your little finger past your little toe.
· Inhale to and scoop deeper as you roll back up then twist back to the midlineand return to the mid-line.

Classic Pilates Cueing:
· Twist from the waist. Reach further, further, further!
· Keep your C-curve as you reach.



THE MERMAID



Step 1
Sit on your left hip with your legs folded to the right side. Place the palm of your left hand on the floor beside your left hip and let your right arm form a gentle arc out to the side, palm up. Exhale and lengthen up out of your hips and through the crown of your head.

Step 2
Inhale as you raise your right arm overhead alongside your right ear, stretching as far as you can over to your left side. Your left elbow bends, but don't worry if it doesn't reach the mat. Be sure to lift up through your torso to allow more space for side bending.

Step 3
Continue inhaling as you raise your left hip off the mat by driving your left forearm into the floor. Create one long, graceful arc from your right hip to your fingertips.

Step 4 [optional]
Holding your inhalation, come back to the vertical position with your arms at shoulder height, palms up. Pass through this position, keeping the movement flowing. Each time you pass through the vertical alignment, be sure your shoulders are aligned squarely over your hips for an instant.

Step 5
Exhale to reverse the curve, raising your left arm overhead. Bring your right arm in front of your waist as you stretch to the right. Perform 3 to 5 Mermaids on each side.


Has anyone tried these yet? They feel great:yes

[desperate housewife]

The saw doesnt do anything for me really. But the mermaid looks good.

[LoveGuinness]

the bicycle is one of my favorites because i can always feel the burn right off the bat.

[desperate housewife]

i just came back to this post to get some tips on revamping my workout! there is some really helpful info here! thanks.

[bellavus]

i have a love/hate relationship with the criss cross. I love how it makes my obliques look, but I hate actually doing the excercise.

[LoveGuinness]

i am right there with you! its totally love hate but the results are GREAT

[desperate housewife]

I tried the mermaid last night, it was good, but you definately don't feel the agony like the criss cross!!!!

[Silverbeam]

oh I love criss cross. I also love any side-lying leg lifts