PILATES

1
PILATES

• Kate Cutrone
• 10/7/08
• Adelphi University
• Department of Physical Education

2
THE SWAN

• Lie facedown on mat, Feet together
• Hands flat aligned with shoulders, Elbows at side
  
• Inhale, press hands down, lift upper body
• Arch back and tuck abs in
• Targets Abdominals, Back, Inner Thighs

3
DOUBLE-LEG EXTENSION

• Lie on back, bring knees into chest
• Take shoulders, neck, and head off floor
• Extend legs at a 45 angle arms come over head
• Hold for 1 count, return to starting position
• Targets Abdominals, Inner Thighs

4
THE CRISS-CROSS

• Shoulders, head, neck raise off mat, hands
  behind head
• Lift legs to desired level of difficulty
• The higher legs are off the mat, the easier the
  exercise will be.
• Exhale bring opposite knee towards opposite
  armpit
• Repeat on opposite side
• Goal Maintain proper form during sets
• Targets Abdominals, Obliques

5
THE HUNDRED

• Lie on back, legs extended
• Raise shoulders, neck, head off mat
• Raise legs to desired height off mat
• 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

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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

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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

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TECHNIQUE QUIZ

• Angle of legs for maximum intensity during the
  hundred?
• Where does knee come towards during the
  criss-cross?
• What body parts come off the mat during the
  double leg extension?
• 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
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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

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REFERENCES

• The Pilates Guide
• http//www.thepilatesguide.com/heightincrease.html
  
• Pilates Insight
• http//www.pilatesinsight.com/pilates/pilates-bene
  fits.aspx
• The Benefits of Pilates
• http//www.webmd.com/fitness-exercise/features/the
  -benefits-of-pilates?page3
• Pilates Mat WorkoutsCriss-Cross
• http//pilates.about.com/od/pilatesmat/ss/CrissCro
  ss_2.htm
• Mind, Body, Spirit Magazine
• http//www.fitnessmagazine.com/workout/pilates/exe
  rcises/8-minute-workout-pilates/?page2