Presenting 3 Fundamental Pilates Exercises

Pilates is a wonderful practice that helps improve posture and prevent injury in everything you do. Read on for a “how-to” guide focused on three fundamental Pilates exercises: the Hundred, Single Leg Pull, and Double Leg Pull.

The Hundred

 

    • Start with your legs pulled into your chest, reaching your arms up to the ceiling.
    • Sink your stomach down and curl your head and shoulders up, while reaching your legs long at a 45 degree angle. Make sure you’re curling up from your core and not from your neck.
    • Pump your arms one hundred times. 
    • End by bending your knees in, reaching your arms up to the ceiling, and resting your head down.

 

Single Leg Pull

    • Start with your legs bent and pulled in towards your chest.
    • Sink your stomach down and curl your head and shoulders up.
    • Reach one leg long at a 45 degree angle while pulling your other knee in towards your chest.
    • When pulling your knee in, hold your ankle with your outside hand, and hold your knee with your inside hand.
    • Pull your knee in once towards your chest, and then pull your knee even further in towards you, then switch sides (Think pull, pull, then switch). 
    • Repeat four to five times each side.
    • End by bending both knees in towards your chest, then resting your head down.

 

Double Leg Pull

    • Start with your legs bent and pulled in towards your chest.
    • Sink your stomach down and curl your head and shoulders up.
    • As you inhale, reach your legs long at a 45 degree angle, and reach your arms away in the opposite direction, still sinking your belly down.
    • As you exhale, hug your knees in towards your chest.
    • Repeat four to five times.
    • End after your last exhale, resting your head down.
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6 Comments

  1. May 22, 2019 / 10:17 pm

    Thank you so sharing all these poses

    • May 22, 2019 / 10:31 pm

      Of course! Let me know if you have any questions!

  2. Chelsey Evans
    May 29, 2019 / 4:52 pm

    These are perfect outdoor exercises thanks!

    • June 1, 2019 / 11:56 pm

      Happy to hear! Let me know if you have any questions!

  3. May 29, 2019 / 10:03 pm

    These look simple but hard for me. I enjoyed learning about them though. Maybe at a later time I would be able to do them. Too much weight on me right now and I have a back injury to work out first. Good for you to be able to do them!

    • June 2, 2019 / 12:00 am

      Hi Susan, thank you for sharing your thoughts! These exercises should never cause back injury; they can actually help relieve back pain! If you have a back injury or are experiencing back problems while performing these exercises, please do take sessions with a teacher to see what you can do so that you can perform these exercises without pain. All the best and let me know if you have further questions!

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