Welcome to the Pilates Homework page!
One of the most difficult things about exercise is motivation. Congratulations!
You've already taken your first step.
Some things to remember:
* Exercising once a week is better than not at all, but still not enough
* Short duration exercises add up! Even if you only have 10 minutes here, 5
minutes there, do it
* Technique and form is of utmost importance
* Add something cardiovascular into your exercise routine
* Book and video recommendations can be found here. We offer most of those for
sale at The Yoga Center of Columbia.
* You feel better when you exercise regularly
Before you begin:
* Do a couple deep belly breaths (non-Pilates breathing)
* Then do 3 or 4 Pilates breaths. Belly button firmly scooped to your spine. Rib
cage expands laterally
* Remember to keep your shoulders broad, chest open
5 Minute Routine:
* Breathing (see above)
* The Hundred. One hundred arm pulses
* Roll ups. 3-5
* Dipping Your Toes in the Pool. 3-5 alternating sets, then 3-5 with legs together
* Hip flexor stretch
* Hamstring stretch
* Spine Stretch. 3-5
* The Saw. 3-5 sets
* Drawn and Quartered. 2-3
10-15 Minute Routine:
For shorter routine do minimum repetition, for longer do maximum
* Breathing (see above)
* The Hundred. One hundred arm pulses
* Roll ups. 3-5
* Dipping Your Toes in the Pool. 3-5 alternating sets, then 3-5 with legs together
* Hip flexor stretch
* Hamstring stretch
* Leg Circles. 5 each leg
* Spine Stretch. 3-5
* Rolling Like a Ball. 3-5
* Single Bent Leg Pull. 5-10 sets
* Double Bent Leg Pull. 5-10
* Single Straight Leg Stretch. 5-10 sets
* Double Straight Leg Stretch. 5-10
* The Saw. 3-5 sets
* Spine Twist. 3-5 sets
* Front stretch
* Rocking Chair or The Swan Dive 2-4
* Drawn and Quartered. 2-3
* Pulling Straps. 2 bent arm, 2 straight arm
* Rest Position
One of the most difficult things about exercise is motivation. Congratulations!
You've already taken your first step.
Some things to remember:
* Exercising once a week is better than not at all, but still not enough
* Short duration exercises add up! Even if you only have 10 minutes here, 5
minutes there, do it
* Technique and form is of utmost importance
* Add something cardiovascular into your exercise routine
* Book and video recommendations can be found here. We offer most of those for
sale at The Yoga Center of Columbia.
* You feel better when you exercise regularly
Before you begin:
* Do a couple deep belly breaths (non-Pilates breathing)
* Then do 3 or 4 Pilates breaths. Belly button firmly scooped to your spine. Rib
cage expands laterally
* Remember to keep your shoulders broad, chest open
5 Minute Routine:
* Breathing (see above)
* The Hundred. One hundred arm pulses
* Roll ups. 3-5
* Dipping Your Toes in the Pool. 3-5 alternating sets, then 3-5 with legs together
* Hip flexor stretch
* Hamstring stretch
* Spine Stretch. 3-5
* The Saw. 3-5 sets
* Drawn and Quartered. 2-3
10-15 Minute Routine:
For shorter routine do minimum repetition, for longer do maximum
* Breathing (see above)
* The Hundred. One hundred arm pulses
* Roll ups. 3-5
* Dipping Your Toes in the Pool. 3-5 alternating sets, then 3-5 with legs together
* Hip flexor stretch
* Hamstring stretch
* Leg Circles. 5 each leg
* Spine Stretch. 3-5
* Rolling Like a Ball. 3-5
* Single Bent Leg Pull. 5-10 sets
* Double Bent Leg Pull. 5-10
* Single Straight Leg Stretch. 5-10 sets
* Double Straight Leg Stretch. 5-10
* The Saw. 3-5 sets
* Spine Twist. 3-5 sets
* Front stretch
* Rocking Chair or The Swan Dive 2-4
* Drawn and Quartered. 2-3
* Pulling Straps. 2 bent arm, 2 straight arm
* Rest Position
