Pilates Mat Work

 

Pilates System - Core Stabilization Techniques on the Mat 

Pilates is an effective method of body conditioning that focuses on posture, breath control, flexibility, toning and strengthening muscles. The central aim of Pilates is reeducation of muscle memory. Muscles memorise particular movements, including frequently repeated movements of daily living. These become firmly implanted in memory functions and thus, difficult to change. As such, one gets accustomed to poor sitting and working postures, not realizing the damage these can cause over a period of time.  

Pilates, therefore, places emphasis on conscious exercise where one is focused on what the body and muscles are doing. Pilates is safe for all ages as its slow, controlled movements strengthen muscles without risk of injury.

Here, we are sharing some Pilates Matwork which you can try at home yourself.
Equipment needed :  Exercise mat, one roll/ball 

1. Pelvic Floor
    Aim: To work the deeper pelvic floor muscles

• Position yourself with your knees bent, feet together with a roll cushion/ball in between your knees.
• Take a small breath in through your nose. Whilst you breathe out, tighten and pull  up your pelvic floor (muscles of the perineal area) and tighten and squeeze your buttock muscles, gently squeezing the ball between your knees.
• Squeeze on the out breath and release on the in breath. 
• As you get better with this exercise, try to hold the contraction during the squeeze phase for 3-6 breaths and relax.
• Repeat 6-10 times.

2. Small Hip Roll
 Aim:To lengthen and strengthen the internal and external oblique muscles

• Position yourself with your knees and feet together, keeping your knees bent.
• Place your hand behind your head with elbows pointing out to the side.

• Take a small breath in through your nose. Whilst you breathe in, pull up your pelvic floor muscle and pull in your stomach muscles.

• Then, as you are breathing out, bring your legs halfway towards R side. 
• Hold the position and breathe in. Breathe out, bringing your legs back to the middle.
• Repeat to the L side
• Repeat 3 - 6 times each side.

3. Single waist lift

Aim: To strengthen the latissimus dorsi, quadrates lumborum, and the transverse and oblique abdominal muscles.  

Starting Position:
Position yourself in R side lying, with head resting on R arm,  ensuring that your body is in a straight line, your ear, shoulder, hip and ankles are aligned

• Bring your L shoulder forward, bending at the elbow, placing your  L hand on the mat. 
• Keep the R leg bent to 90 degrees at the hip, pushing heel down, foot pointing forwards.
• Once in position, stretch your L hand to reach the L knee
• Elongate your waist by pushing your L heel down sightly
• Breathe in as you pull up your pelvic floor muscles, pull in your lower abdominals and tighten your buttock muscles.
• On your out breath, lift your L leg to the level of the hip.
• Whilst doing this, aim to reach for the knee with your fingers.
• Good try!
• Breathe in, bringing your leg down, contracting your pelvic floor and stomach muscles.
• Repeat 6-10 times each side.

4. Double waist lift 
Aim:To strengthen the quadratus lumborum, transverse and oblique abdominals. 
 Starting Position:

• Position yourself in side lying and ensure that your body is in a straight line, your ear, shoulder, hip and ankle are aligned and feet pointing downward. 
• The arm under you should be placed straight with head resting on it, palms facing upwards  
• Once you are in position, ensure your neck and shoulders are relaxed.  

• Now, stretch your legs away from your waist by pushing your toes downwards, in effect 'making the waist long'. 
• Then pull up the pelvic floor muscles and pull in your abdominal muscles towards your spine.
• Now, breathe in. 
• Then, as you breathe out, lift both legs up to about 10cm from the floor. (Do this as if both your feet are bound together)
• Breathe in and slowly lower your legs. 
• Repeat 6-10 times each side.

5. Cobra exercise

Aim: To mobilize the thoracic spine and stretch the abdominals.

Starting Position:

• Lie face down on the mat, elbows at right angles to the shoulders, palms facing downwards. You can have a support for the forehead.  

• Next, on your breath out, lift your head and shoulders and bring your chest away from the floor slowly, ensuring that your elbows remain on the floor.  

• Then, hold this position and breathe in.
• As you take the next out-breath, lower your spine down slowly, one vertebra at a time, taking care not to squeeze your shoulder blades together.

• Repeat 6-10 times. 

6.Back extension exercise

Aim: To Strengthen your low back muscles as well as the triceps. 

Starting position:

Face down on the mat, as in the Cobra exercise

Now, breathe in as you pull up your pelvic floor muscles, pull in your abdomen and squeeze the buttocks.

Then on your out breath, keeping your neck straight (keep neck parallel to mat, avoid arching your neck), lift your shoulders up and stretch your hands down towards your hips.

• Now, lift your breastbone and hands off the mat. Ensure that your hands are at the same level as the top of your buttocks.
• Return to your initial position as in Cobra. 
• Perform 6-10 times