Pilates is a popular form of exercise that emphasizes core strength, flexibility, and control.
Developed by Joseph Pilates in the early 20th century, Pilates has become a mainstay in the fitness world, with millions of people around the globe incorporating Pilates into their workout routines.
In this blog post, we’ll take a look at 12 classic Pilates moves that you should try right now.
The Hundred
The Hundred is a classic Pilates move that helps to warm up the body and engage the core muscles.
To perform this move,
- lie on your back with your knees bent and feet on the floor.
- Lift your head and shoulders off the mat, and extend your arms straight out in front of you.
- Pump your arms up and down, taking five inhales and five exhales for a total of 100 pumps.
Roll Up
The Roll Up is a challenging move that helps to stretch and strengthen the core muscles. To perform this move
- Lie on your back with your arms extended above your head.
- Slowly roll up,
- Reaching for your toes, and
- Then roll back down one vertebra at a time.
Single Leg Circle
The Single Leg Circle is a Pilates move that helps to improve hip mobility and control.
To perform this move
- Lie on your back with one leg extended and the other leg lifted straight up to the ceiling.
- Circle your lifted leg clockwise and
- Counterclockwise for several reps before switching to the other leg.
Spine Stretch Forward
The Spine Stretch Forward is a Pilates move that helps to stretch the back and improve spinal mobility.
To perform this move
- Sit on the floor with your legs extended in front of you.
- Reach your arms forward and round your spine
- Bringing your forehead to your knees.
Double Leg Stretch
The Double Leg Stretch is a classic Pilates move that helps to strengthen the core muscles.
To perform this move
- Lie on your back with your knees bent and feet on the floor.
- Bring your knees in towards your chest and wrap your arms around your shins.
- Then, extend your arms and legs out in opposite directions before bringing them back in towards your chest.
Criss-Cross
The Criss-Cross is a Pilates move that helps to tone the oblique muscles.
To perform this move
- Lie on your back with your knees bent and hands behind your head.
- Lift your head and shoulders off the mat and twist your torso
- Bringing your right elbow towards your left knee.
- Switch sides and repeat for several reps.
Shoulder Bridge
The Shoulder Bridge is a Pilates move that helps to strengthen the glutes and hamstrings.
To perform this move
- Lie on your back with your knees bent and feet on the floor.
- Lift your hips off the mat, keeping your arms and shoulders on the ground.
- Hold the position for several seconds before lowering back down.
Teaser
The Teaser is a challenging Pilates move that helps to strengthen the core muscles.
To perform this move
- Lie on your back with your arms and legs extended.
- Roll up into a seated position and then extend your arms and legs out in front of you.
- Hold the position for several seconds before rolling back down.
Swan
The Swan is a Pilates move that helps to improve upper body strength and flexibility.
To perform this move
- Lie on your stomach with your hands under your shoulders.
- Lift your chest off the mat,
- Keeping your arms straight, and
- Then lower back down.
Saw
The Saw is a Pilates move that helps to stretch and strengthen the back and oblique muscles.
- To perform this move,
- Sit on the floor with your legs extended in a V-shape.
- Twist your torso to one side
- Reaching your opposite hand towards your foot.
