March 2020

PILATES FIT HOMEWORK with Audrey

 

The warm-up is the same as your previous homework sheet, but the exercises that follow are different to last time.

 We can’t have you getting bored!

These notes just give a brief outline of the exercises. I’m sure once you start, it’ll all come back to you. I have chosen some of those that we do fairly often so you should be familiar with them

The whole work-out should take about 30 minutes, or you can just choose a few exercises if you prefer. For greater intensity, use a Pilates ball where possible or a bottle of water-lid on!

All the exercises are Level 1, with some options for Level 2 or 3

 

WARM-UP; (standing)

Put pelvis in neutral- arm circles- squats- straight leg extensions- ski swings

1. HALF ROLL-DOWN:

Seated hands out in V shape, roll back slowly until you feel a core contraction.

1. ROLL-DOWN:

Slowly roll down one vertebra at a time until lying.

1. SINGLE LEG SWITCH:

On mat, three levels.

*With head & shoulders down, one leg bent and one straight.

*Alternate leg positions with pull at back of knee.

Level 2: Lift head & shoulders up

Level 3:  Add upper body twist.

WARM UP NOW COMPLETE- ON WITH SOME SERIOUS STUFF!

 

1. HIP ROLL

* On your back with both feet off the floor, knees bent in as far as possible.    Arms stretched out sideways, hands on the floor palms upwards

* Slowly allow both knees to drop to the right, until you feel your left shoulder blade might lift off.

* Hold 10 secs

*Tense through core as you drag knees back to centre

*Repeat on the left

Level 2: Extend top leg to add weight

1. BODY BALANCE:

*Staying on your back with knees bent in.

* Place palms downwards by your side, just off the floor.

* Send legs slowly outwards and downwards and when you feel your back      starting to lift, roll SLOWLY up to sitting and into forward lean.

 

1. PALM SWITCH:

* Move into half roll-down position with legs out long.

* Slowly extend both arms in front of you, fingertips pointing to the ceiling

* Drag right arm back and into your right side with the elbow bent. As you push it back into its’ original position, start pulling the left arm back

* Keep the movement continuous. You should feel tension through your obliques (waist)

Level 2: Add slight rotation through the waist, being careful not to just turn the shoulders

 

8  BRIDGE POSITION:

* Slowly roll down onto your back and then bend both knees and have your feet on the floor hip width apart.

* Slowly lift your buttocks off the floor until you feel you are at your highest level. There should be no pressure on the knees or lower back

*Slowly, let your bottom drop down an inch and then squeeze with both buttocks to lift yourself back up again. Repeat by 6

Level 2; Cross right ankle over left knee

Level 3: Extend right leg in air

Repeat everything on the other side BUT I suggest you have a stretch or do another core exercise in between!

 

1. GALLOPING HORSE

* Seated and with legs straight out in front, go into half roll down position

* Clasp hands together in front of you, or hold onto a Pilates ball or bottle of water pointed upwards

* Start by pulling both arms in towards your waist

*Lift upwards and roll back out to the front

* Repeat this movement x 10

Level 2: Hold for 5 seconds when your arms are bent and pulled in to touch you

 

1. STRETCHES

Seated hamstring (back of the upper thigh)

*Sit with both legs out long and feet flexed

* With both hands rested behind you, push your weight forward, then very slightly downwards

Hold for at least 15 seconds

Forward lean (back stretch) We ALL know this one. Remember NOT to look down but instead, look over your feet.

Legs out in front, arms up in air. Lift up from the waist and then lean over your legs, hands under either the upper thigh or, if you’re more flexible, hands cupped under the calves trying to get your elbows to touch the floor

Hold for at least 15 seconds

 

RELAXATION:

The most requested exercise of all!

Try to give yourself a few minutes to relax on either your back or side, concentrating on slow breathing

* Come up slowly to sitting- roll-up or body balance.

* Go into a forward lean, allowing your head to drop forward and down.

 

When you feel ready, come up slowly to standing and, it’s all over!!

 

I suggest you try to do this work-out on the same day and at the same time as usual if you can.