Pilates is a practice that incorporates movements that strengthen, mobilize, and balance the whole body.
Pilates exercises can be modified for any injuries and to protect the spine as it ages.
It provides the benefits of muscle toning and flexibility through low-impact yet effective movements.
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This exercise strengthens your spinal and posterior chain muscles.
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2.
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Engaging your core to keep your lower back stable, lift that leg back to the tabletop.
Then, repeat on the right side.
Stack the spine as you inhale, sitting tall.
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Repeat this exercise 4 more times.
This exercise is an example of spinal flexion and strengthens your core muscles while mobilizing your spine.
Criss-Cross
Laying supine on the mat, lift both your legs into a tabletop position.
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Place your hands behind your head with your elbows in line with your ears.
Inhale back to the center, then exhale to rotate to the other side.
Do 10 reps rotating to each side?
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This exercise is an example of spinal rotation and strengthens the obliques while stabilizing the pelvis.
Bring your heels side by side to touch and lift your feet up off the mat.
Repeat 9 more times and then switch sides.
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This exercise strengthens the glutes and promotes core stabilization.
Mermaid
Sit on your left hip with your right leg stacked over your left with both knees bent.
Place your left hand on the mat a few inches from your left hip.
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Inhale to stack your spine back to tall.
Repeat this exercise 4 more times, then switch sides.
This exercise is an example of lateral flexion and stretches the intercostal muscles, obliques, and spine.
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7.
Place your hands under your shoulders with your elbows bent back in line with your shoulders.
Exhale as you melt your chest back down to the mat.
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Repeat this 4 more times.
Bird Dog
Start in an all fours or quadruped position, hips over knees and shoulders over the wrists.
Imagine your abdominal muscles are a corset around your spine, and tighten the corset as you exhale.
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Hold for 3 breaths, then switch out the extended arm and leg.
Repeat this exercise 4 times, or 2 more times on each side.
This exercise is an example of spinal stabilization and core control.
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9.
Roll-down to Push-up
This exercise is an example of two in one!
Repeat this 2 more times to complete your practice.
Take notice of how tall you are standing and how good your body feels!
