Joseph Pilates’ original sequence of moves follows a specific logic, but rather than talk about each of the 34 individually, I’ve grouped them together into five functional movements…
This is the first of that series of blogs, so let’s begin with the very foundation of Pilates – core stability.
Core stabilty and centring
You could consider these moves to be ‘warm up’ or introductory to the practise of Pilates, but that being said, there are variations and progressions to take that increase the intensity of each move.
They help you focus on the ‘powerhouse’ of your body – your core (which isn’t just abs, it’s all the muscle groups that surround your spine) and controlling your breath. These moves establish endurance through mind-body connection.
The Hundred
The Hundreds is move number 1 in Mat Pilates. Essentially you are lifting the legs and head, and beating your hands five times to an inhale and fives to an exhale, repeating 100 times…
I’m demonstrating to basic move in this picture, but you can vary the height of your legs, your shoulders and back, and the position of your arms to increase the intensity. You could even clap your feet and swap your palm orientation to give your brain a proper workout too!
This move personifies the theory of moving in accordance with your breathing and is very centring.
The Roll Up
The number two move is the Roll Up… Which in photographs looks a lot like the Roll Back! The difference is that with the Roll Up you come forward over the outstretched legs with hands reaching to the toes, before re-centring yourself upright and going back down.
The Roll Over
Number Four, is starting to get a bit fun… With the roll over you’re using your abdominals to bring your legs from the floor in front of you, to over your head parallel to the floor. You must not roll too far back, or you risk your weight going through your neck and head – you should remain balanced on your shoulders in the final position.
Then, you slowly uncurl the spine, vertebra by vertebra until your legs come to rest once more.
This requires a bit of flexibility in the hamstrings, and mobility of the spine.
Single Leg Circle
Guess which number move this one is? Number five!
You can be tempted to hold your breath while executing this move, but don’t – the purpose of Mat Pilates is to move with control in accordance with the breath.
We’re adding hip mobility to this classic core strengthener. You start with both legs out in front and your head resting on the mat. One leg raises to vertical and commences making small circles in one direction, which progressively increase in size (don’t worry, the circle does always end up being not quite a circle!)
The trick it to keep your lower back imprinted to the mat, but you can add a soft Pilates ball or small block beneath your head if you wish.
Most importantly though, is the movement should come from the whole leg, not the knee and not by rocking the pelvis. It’s a toughie for sure, but it works!
The ‘core’ essentials of Pilates
Pardon the pun, but you may have noticed if you practise Pilates, that the slower you move the tougher it can feel. That’s because you’re not using much momentum at all, just pure core muscle power!
My Pilates classes aren’t designed to follow Joseph Pilates’ numerical order. As the series of blogs develop, you’ll notice how the moves are grouped for function, such as core stability, flexion and spinal articulation. My members choose what they want to work on each term, and I design the moves around that, adding in some non-traditional Pilates moves for fun!
If you’d like to join us, you can do so for a free trial by messaging me and asking any questions. Or book online via the portal.
I look forward to meeting you soon, Jayne.