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pilates sample exercises

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More Pilates Sample Exercises

In the first part of this look at Pilates sample exercisesPilates sample exercises we focused on the technique called "scooping out"!

Do the 100s for
Great Female Abs

Another in this group of Pilates sample exercises is called the 100's. This classic Pilates move works on the abs and back. And is a good example of Pilates exercises.

• Lay on your back and raise the legs to be extended and touching each other.
• Raise the head and shoulders off the floor, draw in the abdominal muscles, and put the hands adjacent to the thighs.

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• Put your legs down as much as possible while keeping your back on the floor and moving your the hands up and down.
• Count every time your hands go down.
• Breathe in for five seconds, breathe out for five seconds, and keep doing that until you (ultimately) get to a hundred, putting the legs down at the fifty mark.

Take it easy and start slowly. Begin with two sessions of 20 breaths then increase the number of breaths as you feel stronger.

Pilates Sample Exercises Warning:
When doing the 100s go easy on your neck. Try lowering your head onto a pillow or a rolled up towel positioned directly under your neck if it is sore or cramping.

Another idea? Before doing these Pilates exercises, do five to ten minutes of cardio. And remember to concentrate on the breathing.

Also don't rush through these movements.

The final example of Pilates sample exercises is the Warrior.

• Go up four feet, flexing the right knee, and raise your arms in line with the ground with shoulder blades loose and the bottoms of the hands turned down.
• Move your right food a little to the right and the left foot at a ninety degree angle with the heels next to each other.
• Breathe and place the right knee over the ankle with the thigh in line with the ground.
• Make your left leg go straight with the heel on the ground.
• Stay that way for thirty seconds to one minute and then do the other half. Do this several times.

Doing Pilates sample exercises like these, along with the curl-up, birddog, and side bridge should leave you in good shape.

Pilates Sample Exercises