Transcript pilates - Adelphi University

PILATES
Kate Cutrone
10/7/08
Adelphi University
Department of Physical
Education
THE SWAN
1. Lie facedown on
mat, Feet together
2. Hands flat aligned
with shoulders,
Elbows at side
3. Inhale, press hands
down, lift upper
body
4. Arch back and tuck
abs in
• Targets: Abdominals,
Back, Inner Thighs
DOUBLE-LEG EXTENSION
1. Lie on back, bring knees into chest
2. Take shoulders, neck, and head off floor
3. Extend legs at a 45° angle & arms come
over head
4. Hold for 1 count, return to starting
position
• Targets: Abdominals, Inner Thighs
THE CRISS-CROSS
1. Shoulders, head, & neck raise
off mat, hands behind head
2. Lift legs to desired level of
difficulty
– The higher legs are off the mat,
the easier the exercise will be.
3. Exhale & bring opposite knee
towards opposite armpit
4. Repeat on opposite side
• Goal: Maintain proper form
during sets
• Targets: Abdominals, Obliques
THE HUNDRED
1. Lie on back, legs extended
2. Raise shoulders, neck, head off mat
3. Raise legs to desired height off mat
4.
5.
6.
•
–
–
The closer to 45º the legs are, the harder the difficulty
To modify bend knees
Begin to pump arms
Take 5 inhales followed by 5 exhales
Repeat 10 times, until the 100 is reached
Targets: Lower abdominals, inner thighs
BENEFITS OF PILATES
• Creates Body
Awareness
• Stronger Core
• Body Control
• Flexibility
• Restore Postural
Alignment
• Balance
• Build Lean Muscle
• Increase Joint
Range of Motion
• Improve
Circulation
• Healthy Spine
• Increased
Coordination
WHAT DOES IT TARGET?
• The Swan:
– Back, Abdominals, Inner Thighs
• Double Leg Extension:
– Abdominals, Inner Thighs
• The Criss-Cross:
– Abdominals, Obliques
• The Hundred:
– Lower Abdominals, Inner Thighs
TECHNIQUE QUIZ
1. Angle of legs for maximum intensity
during the hundred?
2. Where does knee come towards during
the criss-cross?
3. What body parts come off the mat
during the double leg extension?
4. What breathing technique is used during
the hundred?
Answers: 1. 45°, 2. Opposite Armpit, 3. Shoulders, head,
neck, legs, 4. 5 inhales followed by 5 exhales
MYTH BUSTER
• Pilates can make you grow taller
• MYTH
• Aging causes the vertebral discs to
lose elasticity & shrink
• Pilates builds core strength to
reverse effects of aging
• Exercises help erect posture &
restore height
REFERENCES
The Pilates Guide:
• http://www.thepilatesguide.com/heightincrease.html
Pilates Insight:
• http://www.pilatesinsight.com/pilates/pilates-benefits.aspx
The Benefits of Pilates:
• http://www.webmd.com/fitness-exercise/features/the-benefitsof-pilates?page=3
Pilates Mat Workouts:Criss-Cross
•
http://pilates.about.com/od/pilatesmat/ss/CrissCross_2.htm
•
http://www.fitnessmagazine.com/workout/pilates/exercises/8-minuteworkout-pilates/?page=2
Mind, Body, & Spirit Magazine: