1. Engage your pelvic floor (PF) & transverses abdominus (TA) muscles
This is one of the most important Pilates basics to learn as your PF and TA must be engaged whenever you practice Pilates. To master this pose simply start with bent knees and both feet on the floor, then arch your back and flatten it back down to find the point between those two positions which feels most comfortable.
Next draw the pelvic floor up along that vertical line as if you were trying to stop going to the toilet; then draw a horizontal line as if you were pulling your hip bones across toward each other, and then flatten that line in toward your spine. Next place your fingers inside of your hips to feel your muscles tighten.
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2. Abdominal hundreds
This is one of the best known exercises in Pilates and one you may have tried before. To begin, find a comfortable position on your back with your knees bent and shoulders down. Engage and tighten your core, then lift your arms and tuck your chin under as if you had a tennis ball under your chin. Next pulse your arms up and down as you inhale for five breaths and exhale for five breaths until you count to a hundred.
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3. Pelvic Curl
Begin by engaging your pelvic floor and TA, then bend your knees and place your feet hip distance apart. Take a deep inhale and as you exhale simply curl your pubic bone towards your belly button and slowly lift your hips vertebrae by vertebrae. Keep your core engaged and make sure that your rib to hip connection is switched on, when you are at the top inhale and then exhale to roll back down vertebrae by vertebrae. You may like to repeat this exercise 3 – 5 times.
QUICK TIP: Place your thumbs on your ribs and fingertips on your hip bones. You will know when to stop as your thumbs and fingertips will begin to separate once you reach the top. You want to make sure that you maintain the rib to hip connection as this will help you engage your glutes and hamstrings.
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Clam heel knee tap
To start off you will need to lay on your side and place your heels directly under your hips with your knees at a 45 degree angle. Then place your hand on your hips to ensure that they stay in the same position and slowly lift your heel up and rotate your knee in to tap your other knee. Then lift back up and rotate to tap your heel. You may like to put a timer on your phone for 50 seconds and do 2-3 sets on each side with a 10 second break in between.
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5. Plank
Start by kneeling on your exercise mat with your hands beneath your shoulders and knees beneath your hips. Then from this position bring your feet together, tuck your toes under and engage your abdominal muscles by bringing your belly button in towards your spine. Push down towards your mat and keep your shoulder blades wide. Then as you exhale lift your knees and step your feet back hip distance apart. If you have wrist issues, you can hold the plank on your forearms or come down to your knees. Once you’re in the position hold it for up to 20 seconds and then gently lower your knees down and come out of the position.
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