The Roll Up: Pilates for beginners

The roll up is one of the classic Pilates mat exercise. Pilates for beginners guide must include roll up.

The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.

Photo Source:easyvigour.net.nz

This is a quick reference for roll up. If you would like more detailed instructions, please see: roll up instructions in detail.

Difficulty: Average

Time Required: 5 min.

Here's How:

1.    Lie on the floor with your legs straight. Let your belly drop down toward the floor and make sure your shoulders are relaxed and away from your ears. Take a few deep breaths as you check your alignment and tune in to your body.

When you are ready, leave your scapula anchored in your back and your ribs down, as you bring your arms straight up over your head and back so that your finger tips are pointing to the wall behind you. This will be your beginning position.

See arms over for more on this beginning move.

2.    Inhale: Leave your scapula down as you bring your arms up over head. As your arms pass your ears let the chin drop and head and upper spine join the motion to curl up.

3.    Exhale: Continue in one smooth motion to curl your body in an "up and over" motion toward your toes. This is the "moment of truth" for many. Pull in your abs in and deepen the curve of the your spine as you exhale. That's what gets you up (not momentum).

Finally, keeping the head tucked, the abdominals deep, and the back rounded, reach for your toes.

Ideally the legs are kept straight throughout this exercise, with energy reaching out through the heels. However, a modification would be to allow the legs to bend, especially as you come up and reach toward the toes.

4.    Inhale: Bring the breath fully into your pelvis and back as you pull the lower abs in, reach your tail bone under, and begin to unfurl - vertebrae by vertebrae - down to the floor.

The inhale initiates this motion until you are about half way down.

*Be sure to keep the legs on the floor and don't let them fly up as you roll down. Check that your shoulders are relaxed and not creeping up.

5.    Exhale: Continue to set one vertebrae after another down on the floor.

Keep your upper body curve as you roll down slowly, with control. The arms are still outstretched and following the natural motion of the shoulders as you roll down.

Once your shoulders come to the floor, the arms go with the head as you continue to roll down to the mat.

6.    Do up to six repetitions. The roll up is one continuous, controlled, flowing motion. Try to synchronize with the breath. If you do this exercise with full attention, six repetitions will be sufficient.

7.    Next, try roll up with magic circle

8.    If you have trouble with roll up (you're not alone), please read: Tips for Mastering The Roll Up.



To do it: Lie down with a small ball (a small pillow will also work if you don’t have a ball) under your heels, both arms extended over your head, palms facing towards each other. Inhale to prepare as you lift your head, neck, and shoulders off the floor and then exhale as you continue to roll up by drawing in your abdominals, reaching up and over towards the feet. Keep your abdominals contracted, with your spine rounded in a ‘C’ curve, and then inhale to prepare and exhale as you roll down through each vertebra in a controlled movement, keeping your heels pressed evenly into the ball the entire way up and down. Do 15 reps as controlled and precise as you can.

Ref- http://www.shape.com/fitness/workouts/trainers-reveal-best-abs-exercises-all-time?page=12

Visit here to know more about Pilates exercise.

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The Hundred

The hundred is the classic Pilates exercise. It is also included in the Pilatesfor beginners exercise regime.

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The hundred is a dynamic warm-up for the abdominals and lungs. It requires that you coordinate your breath with the movement, and be strong and graceful at the same time. It is challenging, but the hundred is an easy exercise to modify. See the tips at the end of the exercise description for modification ideas.

 

Here's How:

1. Lie on your back with your legs bent in tabletop position with your shins and ankles parallel to the floor.

Inhale.

2. Exhale: Bring your head up with your chin down and, using your abdominal muscles, curl your upper spine up off the floor to the base of your shoulder blades. Keep the shoulders sliding down and engaged in the back. Your gaze is down into the scoop of the abs.

Stay here and inhale.

3. Exhale: At the same time, deepen the pull of the abs and extend your arms and legs. Your legs reach toward where the wall and ceiling meet in front of you. You can adjust them higher if need be, or lower for more advanced work.
   Your legs only be as low as you can go without shaking and without the lower spine pulling up off the mat.
   Your arms extend straight and low, just a few inches off floor, with the fingertips reaching for the far wall.
4. Hold your position.

Take five short breaths in and five short breaths out (like sniffing in and puffing out). While doing so, move your arms in a controlled up and down manner - a small but dynamic pumping of the arms.

Be sure to keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work.

5. Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths.
   The arms pump up and down -- about a 6-8 inch pump -- in unison with your breath.
   Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.
   
   *Breathing big is important. Breathe into your back and sides.
   
   Learn about lateral breathing
6. To finish: Keep your spine curved as you bring your knees in toward your chest. Grasp your knees and roll your upper spine and head down to the floor. Take a deep breath in and out.
7. Now that you've given it a go, refine your form with 10 Ways to Improve Your Pilates Hundred

Ref- http://pilates.about.com/od/pilatesmat/ht/PilatesHundred.htm

Method

Start by lying on your back with your arms at your sides and your legs bent. Your knees should sit above your hips, bent at a 90-degree angle. As you exhale, raise your head and arms off the floor while simultaneously extending your legs up at a 45-degree angle to the floor. Pump your arms up and down within a 6-inch range 100 times. Inhale for five pumps and exhale for five pumps. Keep your chin tucked in toward your chest, and focus on keeping your abs contracted as you perform the exercise.

Benefits

The Pilates Hundred works the muscles of your abs and inner thighs, says "Fitness" magazine. The exercise may help improve lung capacity, lengthen the spine and strengthen the muscles around the ribcage. The intense exercise works the deepest layer of abdominal muscles, called the transverse abdominus. When strengthened, these muscles can give your torso a more slim and toned appearance.

Variations

A standing variation of the Hundred adds an aerobic element while strengthening your shoulders and triceps as well as your core. Lift one leg in front of you as you pump your arms, and switch legs every 10 pumps. You can vary the intensity of the basic movement by lowering or raising your legs. The closer your legs are to the floor, the more difficult the exercise will be.

Equipment

The Pilates Hundred uses the weight of your arms and legs to provide the necessary resistance for the exercise. Besides a exercise mat, no special equipment is required to successfully perform the Hundred. If you're looking for an extra challenge, wear ankle or wrist weights as you perform the exercise.

Ref- http://www.livestrong.com/article/236460-pilates-100-exercise/

Get to know more about the hundred here.

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How to Do the Double Leg Stretch in Pilates for beginners exercise.

The Double Leg Stretch is a classic Pilates for beginners exercise that builds endurance in the abdominal muscles developing full-body coordination and control.

It is the second move in the "stomach series," usually practiced directly after the Single Leg Stretch. By keeping the trunk completely still and unmoving during the exercise, the Double Leg Stretch tones the abdominal muscles while providing stability and support for the whole back. This exercise also teaches you how to initiate movement from the core (the powerhouse), which develops stamina, agility, and poise.

Ref: http://pilates.isport.com/pilates-guides/how-to-do-the-double-leg-stretch-in-pilates



Double-Leg Stretch

Directions:

1. Lying flat on your mat, tighten your abs and keep your spine in neutral. Bring your knees up toward your chest, holding your lower legs parallel to the floor, and place your hands on your knees.
2. Inhale and straighten your legs and arms parallel to each other at a 45-degree angle to the floor. Raise your head and shoulders off the mat so your chin is parallel to your arms and legs as well.
3. Keep your legs in the same position.

Ref: http://www.lhj.com/health/guides/how-to-exercises/double-leg-stretch/

Maybe you are beginning to notice some impressive results from the stomach series. So let’s take it up a notch with the Double Straight Leg Stretch. This fourth exercise in the stomach series, Double Straight Leg Stretch, targets the “powerhouse” to the extreme. Both the upper and lower abdominals are hard at work, and help to power the stretch up the back of the legs.

THE DOUBLE STRAIGHT LEG STRETCH

•    Once you have finished Single Straight Leg Streth, extend both legs together and straight up to the ceiling, your back is against the mat, making a 90 degree angle with your legs and torso. Your legs should be below the belt line (imagine where a belt would be around your waist, and take note that the legs are below the belt), this way you are working the lower and upper abdominals together. The legs should be zipped together from the heels to the pelvis (engage the buttocks and upper inner thighs).

•    Place hand over hand behind your head, with the elbows reaching wide towards both sides of the room. Inhale through the nose, filling the lungs with air. Exhale out the mouth and lift your head and neck off the floor, using your upper abs and back of the chest. Tuck your chin slightly towards the chest, as though you are gently holding an apple or small ball, and focus the eyes on the navel. You are now in the proper alignment.

•    Focus on the torso staying anchored to the mat, and your navel scooping deeply to the spine. Imagine your legs are attached to springs from the ceiling up above your head, and you are to stretch the springs on the way down, and resist their pull on the way up.

Ref: http://www.athleta.net/2010/05/27/pilates-on-the-go-double-straight-leg-stretch/

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Pilates for beginners for a healthy and fit life.

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