Mat Basic 5 Pilates Workout with Bonnie Weber
The Pilates Garden and Personal Training Studio, LLC
HUNDREDS
- Lie on back with arms at sides.
- Hips and knees bent to 90 degrees.
- Legs together.
- Maintain a neutral spine position with abdominals engaged.
- Inhale to prepare, exhale lift head and curl upper torso.
- Gaze at belly.
- Hold.
- Arms parallel to the floor.
- Start pumping arms in small flutters up and down.
- Inhale for five pumps then exhale for five pumps totaling 10 repetitions: Repeat 10 times for a total of 100.
Modifications
- Head down on mat
- Knees bent and feet flat on mat
- Support head with one hand while other arm pumps and split repetitions.
Precautions
- Avoid arching back.
- If neck issues are present, rest head on mat.
ROLL UP
- Lie on back and engage abdominals in a neutral spine position.
- Legs together and strait on mat.
- Arms lengthened toward ceiling.
- Shoulders are back and down.
- Inhale to prepare.
- Exhale, lift head and curl spine/torso sequentially from the mat bone by bone.
- Reach forward and lengthen the spine up and over legs.
- Hold.
- Inhale to prepare, exhale roll back down bone by bone with abdominals engaged.
- Repetitions: 5-8
Modifications
- Place feet under strap/use a band around feet for support.
- Start with bent knee working to lengthened leg position.
- Start in a seated bent knee position supporting the roll up and down with hands on legs.
Precautions
- Do not arch back
SINGLE LEG CIRCLE
- Lie on back and engage abdominals in a neutral spine position.
- One leg is strait on mat.
- One leg is bent to 90 degrees at hip and knee.
- Lengthen same leg out to a forty five degree angle.
- Hold.
- Circle leg from hip toward body Initiating movement from abdominal stabilization.
- Avoid rocking hips.
- Inhale for half of the circle and exhale for second half of circle.
- Hold.
- Reverse circle.
- Repetitions: 5 each direction.
Modifications
- Use a band around foot and hold with hands to support leg
- Reduce size of circle
- Reduce angle of working leg
- Bend strait leg on mat at knee and foot flat for added stability.
ROLL LIKE A BALL
- Start in a seated position.
- Bend knees toward chest holding each leg at shins.
- Engage abdominals.
- Lift feet off mat and balance on sit bones.
- Round the spine in a C-curve.
- Keep gaze toward feet.
- Maintain shape.
- Inhale, roll back to shoulders.
- Exhale, roll up to balance on sit bones.
- Hold.
- Repetitions:5-8
Modifications
- Hold balance position on sit bones without rolling.
- Hand position behind knees.
Precautions
- Roll like a ball on a thick padded mat surface ONLY
- Avoid rolling of the spine if you have any spinal issues or osteoporosis
- Do not roll onto neck or touch head to mat
SPINE STRETCH
- Sit tall on sit bones.
- Legs strait and shoulder-width apart.
- Arms parallel in front of you.
- Shoulders back and down.
- Engage abdominals.
- Inhale to prepare, exhale articulate spine forward bone by bone by leading with crown of head.
- Lift up and over legs.
- Reach dictated by articulation of spine, not by leaning forward at hips.
- Inhale to stack spine up bone by bone to lengthened seated position.
- Repetitions: 5-8
Modifications
- Sit in a chair and perform same movement pattern
- If sitting tall is a challenge, bend knees slightly or sit on a folded towel
- Place hands on mat and slide hands forward
Precautions
- If osteoporosis is present, avoid deep forward flexion of spine