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Expert Q&A
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| By Paige Waehner Personal Trainer | ||
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What are some basic Pilates moves?
Below are some basic moves you can try on your own. Your focus should be on regular breathing and keeping your abs contracted and your pelvis neutral as you gently take your body through the motions. Perform each movement three to four times.
The Saw: Sit on the floor with legs extended and spread slightly wider than hips, feet flexed. Stretch arms out to the sides, parallel to the floor and twist torso to the left, bringing your right fingers toward your left toes. Exhale and stretch gently through your chest. Inhale, pull your abs in, sit up, and repeat the move to the other side.
Modified Leg Front Pull: Get on your hands and knees with hands shoulder-width apart and knees under hips. Inhale and contract the abs as you extend your right leg out, lifting it until it's even with the hips. Exhale and return to start, repeating on the left side.
Spine Twist: Sit on an exercise ball or a chair and extend arms out to the side at shoulder height. Exhale as you gently turn torso to the right, drawing the ribcage to the opposite hip and look at your right hand. Exhale and repeat on the other side.
Side Kick: Lie on your side with head resting on your arm, bottom leg slightly bent. Keeping abs tight to hold your torso steady, exhale and extend the top leg forward until your knee and foot are in line with your hip (or as far as comfortable). Go back to starting position and repeat three to four times before switching sides. Make sure you maintain neutral posture as the leg moves forward.
Back Strength: On hands and knees with abs tight, lift and straighten one leg and the opposite arm, forming a half-X and keeping both limbs in line with the torso. Switch sides and pay close attention to your balance.
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