Some more basic Pilates Exercises

4. Folding knees - these should be accomplished without changing the stability of your pelvic region. So take your neutral position on the floor, breathe in, and as you do so, bring your leg off of the floor, creating a deep fold at your knee - keep your abdominals engaged during this movement. As you start to breathe out return your leg to the original position on the floor, make sure to keep your ab muscles taut and that it is not your thigh that is controlling the move. Your hip must not leave the floor whilst you are doing the folding knee - try and keep your tailbone against the floor and this will help you to do the folding knees correctly.

5. Pelvic clock move - the aim of this move is to build up your pelvic strength. To start this take up your neutral position on the floor, and imagine you have a clock face on your tummy. Your belly button will be the 12 o’clock spot, your pubic area will be the 6 o’clock spot, and your right hip will be 9 o’clock, your left hip will be your left hip. You need to engage your abs muscles and then move in order, sequentially, round the entire clock, hitting the main highlights of 12, 3, 6 and then 9. You need to keep your hips on the floor whilst maintaining stability within your pelvic region.

The pilates exercises above, and in the previous article will give you the five basics for most pilates workouts. They should provide you with a good foundation whether you choose to go down the Pilates exercise classes, or go the Pilates dvd workout route. These are especially helpful if you are going to be focusing on Pilates mat exercises.