Make Power Moves In Pilates

Copyright (c) 2011 Claudel Kuek

Pilates itself has emerged as the technique of choice among discerning and sophisticated fitness enthusiasts. Its low-impact, highly effective form of exercise has garnered a growing following, with legions of fans worldwide including Hollywood celebrities, regular folks, sports persons and athletes, men and women from all walks of life, with their many different fitness needs and goals.

A matwork session is an hour-long workout on a padded mat, using nothing more than one's own body weight and strength, and the laws of gravity. The disarmingly simple mat empowers individuals with variety and grace, and offers a wealth of fitness and wellness benefits including increased strength and enhanced flexibility.

Regular practitioners of Pilates Matwork can expect to enjoy improved coordination, posture and balance, relief from aches and pains, increased bone mass and muscle mass, improved circulation and breathing, and of course the ultimate trophy of a toned and sculpted body. It's also the perfect low-impact form of anti-ageing exercise, and has been successfully incorporated into rehabilitation programmes after serious injury and/or surgery.

For the newbie to Pilates, try the Pilates Criss Cross - Lie on your back with your hands behind your lifted head and draw your knees into your body. Extend your right leg out long and inhale as you twist your upper body aiming your right elbow to your left knee. Actively lift from below your shoulder and twist from your waist to reach the knee and hold the position as you exhale completely. Switch sides as you inhale bringing now your left elbow to your right knee while extending the left leg out in front of you. Keep from rocking your body side to side and extend your elbows wide. Work up to 10 sets of switches.

For someone who hasn't done any exercise before, try the Pilates Swimming - Lie face down outstretched on the mat with arms n legs extended. Slowly lift right arm and left leg off the floor, really extending your arms and legs away from each other as far as you can. Actively lift your abdominals off the mat, tighten your thigh muscles to stretch your legs and reach out long to lengthen your lower back. Without shifting your body weight, alternate and switch arms n legs achieving a swimming motion, all this time pulling your navel into your spine. Breathing normally, inhale for five counts (five switches) and exhale for five counts. Work up to 10 sets of 10 counts.

For persons who have been working on their tummy, try the Pilates Plank - Lie face down with legs extended, forearms resting on the floor shoulder-width apart, hands in fists. Pull your navel up into your spine, tuck your toes under and lift your hips off the floor so that your body forms a straight line from head to heels. Actively maintain a firm centre, with navel to spine, and your buttocks and legs squeezed tightly together behind you. Your neck maintains perfect alignment with the rest of the body. Breathe normally as you hold for 30 seconds at a time. Lower to rest in between sets.

Here's to all Pilates believers; strong and flexible in nature, and with these power moves Pilates, soon to be equipped with strong, flexible bodies to match.


------

Mrs Claudel Kuek, Pilates Director of award-winning Pilates studios located at Bishan Park, Dempsey Hill and Rochester Park Singapore; with Pilates Mat and Pilates Reformer classes for anyone wanting a more streamlined, lithe and youthful body with the bonus of a healthy heart and a recharged mind. Click here to find out more about the body-altering effects of Pilates.