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The Beginner's Guide to Pilates

Teaser Preparation Routine

Now is the time to integrate all of the Pilates Principles together. After you have mastered all the basics, you are now ready to apply everything that you have learned.

The following exercise is different from a sit-up in that it allows you to feel the resistance of yourself rolling your back on a steep incline angle. It can be conducted in sets of 3 to 5 repetitions:

1. Lay on your back with your knees bent.
2. Reach up with your arms and brace your abdominal muscles.
3. While breathing in, reach both arms to the ceiling and brace deeply with your abdomens.
4. While breathing out, nod your chin and roll your spine off the floor until you are balancing on the back of your pelvis. Reach forward with your arms and keep your legs still.
5. While breathing in, lengthen your chest on an incline away from your chest. Your back should now be straight and should form approximately a 45 degree angle with the floor. Lift and press your abdomen firmly to your spine and hold this position. Raise your arms to test your strength.
6. While breathing out, roll through your lower back. Return to the position in step #2.

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