International Pilates Day
Why & How to Celebrate…today and all year
Did you know May 1st is International Pilates Day?
I know what you’re thinking. There’s a day for everything. From dad jokes that involve talking like a pirate to gleefully waiting in line for your free coffee at Dunkin’, keeping track of these abstract holidays is a full-time job - just ask your social media team. Stick with me, though, this is one you’re going to want to celebrate. Why? Because Pilates is a form of functional fitness designed to help everybody - and every...body.
What makes Pilates a “functional fitness”?
Muscles work in groupings (known as slings) to produce movements. That’s why physical therapists and athletes train with specific functional movements in mind for daily life or sports. For example, for Patrick Mahomes or Tom Brady to throw a football effectively they rely on both upper-body strength and their Anterior Oblique Sling, composed of their interior obliques, exterior obliques and adductors (inner thigh). All of those muscles work to support each other so that no one muscle has the burden of the entire force or movement. For more on that, check out this awesome article in Men’s Health.
Though the Pilates Method has been around for 100 years, Joseph and Clara Pilates both understood the importance of balance and effectively operating the mechanics of our bodies for overall better living. That’s why Pilates exercises are never just about one muscle or principle. We’ll dive into Pilates principles on another day, but the key takeaway here is that Pilates exercises are full body down to the proper breathing techniques for the most efficient movement.
Why is that important for my overall wellbeing?
In two words: injury prevention. We’re a walking balancing act, and societal norms place stress on our bodies over time.
Pilates places a focus on all movements of the spine (as safely available to the person performing them) and the strengthening and lengthening of muscles to support joint health.
Acknowledged by the Pilates Method Alliance (PMA) on the first Saturday of May, Pilates Day is dedicated to garnering appreciation and awareness of the Pilates Method. Through a network of varied, innovative, and high-quality grassroots Pilates events, the PMA wants to shatter Pilates stereotypes and make it accessible and affordable for all. You can check out events in your area on its website.
If we learned anything while sheltering in place in 2020, it’s that your home is a versatile arena fit for schooling, fitness, and potentially a low-budget HGTV show. That’s why in addition to the above events and classes at your local studios, we’re providing some at home options to help you strengthen muscles that protect your spine.
Protecting a specific area of your body? Don’t worry. There’s a modification for that.
Before attempting any form of physical activity, consult with your doctor to ensure any surgeries, medical conditions or injuries will not be aggravated by specific spinal movements such as rotation and flexion.
STARTING POSITION:
Lying on your back with the soles of your feet on the floor and knees bent.
Tuck your tailbone and flatten your back to the mat (imprinted spine).
Over time you should aim to keep your spine in a neutral position (a slight natural curvature in the lower back), but starting in imprint is a great way to protect your spine until you develop more body awareness.
A thick mat is preferred for comfort.
Dip your toe into Pilates (Beginner/Foundational Movements)
Toe taps
LIFT one leg into tabletop position (knee over hip; heel in line with knee).
Keeping the 90 degree angle of your knee and your back flat to the mat, LOWER your toe slowly toward the mat.
THINK: Dipping a toe into water.
ADD THE BREATH: Inhale to lower. Exhale, drawing your navel in and lift the leg/foot up.
Modified Pilates 100
Laying on your back, LIFT fingertips up to the ceiling, palms facing away from you.
LIFT your fingertips and nose up toward the ceiling.
FLEX your spine forward and press the palms to a hover 1-2” above the mat.
SHIFT your gaze to your thighs or navel.
Pressing through the entire back of the arm, PULSE the palms down and up.
PULSE the palms 100x.
THINK: Fold over your bottom ribs.
ADD THE BREATH: Inhale for 5 pulses. Exhale for 5 pulses.
MODIFICATION: Keep the chest down and lift either one or both legs to a tabletop position.
Single-leg lift and lower
LIFT one leg up toward the ceiling.
POINT your toe and LOWER your leg slowly toward the mat. (only lower to a place where your lower back can stay glued to the mat)
FLEX your foot and LIFT your leg back up.
THINK: Scraping gum off your foot with the wall and ceiling as you flex and lift.
ADD THE BREATH: Inhale to lower. Exhale to flex, and draw the navel in and up to lift.
Single-leg circle
LIFT one leg up toward the ceiling.
POINT your toe and DRAW a teacup-sized circle without rocking or shifting the hips.
THINK of your leg as the joystick of a game console controller and your navel/abdominals is the thumb/hand moving it.
ADD THE BREATH: Inhale to open the leg to the side. Exhale to swoop down, around and up.
Supine oblique twist
IMPRINT your spine (flatten spine to mat).
LIFT one leg at a time to tabletop, and SQUEEZE thighs together.
TIP knees 3”-5” to the right. Your left hip can lift slightly but not your left shoulder.
DRAW legs back to center.
REPEAT other side.
THINK: Pull down on your opposite bottom rib to engage your obliques.
ADD THE BREATH: Inhale to tip. Exhale to return to center.
MODIFICATION: Place your toes on the floor for extra support and work within a pain-free range of motion
Level up your practice (Intermediate Movements)
Pilates 100 (tabletop)
Challenge yourself further by balancing a ball on your legs
IMPRINT your spine (flatten to mat).
LIFT one leg at a time to tabletop position and SQUEEZE legs together.
LIFT fingertips up to the ceiling, palms facing away from you.
LIFT your fingertips and nose up toward the ceiling.
FLEX your spine forward and press the palms to a hover 1-2” above the mat.
SHIFT your gaze to your thighs or navel.
Pressing through the entire back of the arm, PULSE the palms down and up.
PULSE the arms 100x.
THINK: Fold over your bottom ribs and use exhale to help keep the chest lifted.
ADD THE BREATH: Inhale for 5 pulses. Exhale for 5 pulses.
MODIFICATION: Chest down.
Single-leg stretch (chest down)
IMPRINT your spine (flatten to mat).
LIFT one leg at a time to tabletop position and SQUEEZE legs together.
Chest stays down.
EXTEND left leg out to a 45-degree angle; DRAW right knee in towards chest.
SWITCH and REPEAT for desired repetition.
THINK: Draw the navel away from the thigh coming in toward the chest.
ADD THE BREATH: Inhale to switch. Exhale to pull the knee closer to the chest.
Knee folds
IMPRINT your spine (flatten to mat).
LIFT one leg at a time to tabletop position and SQUEEZE legs together.
Chest stays down.
Keeping 90-degree angle of the knees, LOWER both toes in unison toward the mat (stop when lower back starts to pull away from mat).
LIFT knees back up over hips.
THINK: Squeeze inner thighs to connect to deepest abdominal muscles.
ADD THE BREATH: Inhale to lower. Exhale to draw navel in/up and lift knees.
MODIFICATION: Toe taps (see Foundational/Beginner Movements)
Oh, hey there Joe Pilates (Advanced Movements)
For optimal results, try performing two exercises per set (i.e. single-leg stretch and into double-leg stretch. Then rest.)
Pilates 100 (legs extending out and drawing in)
IMPRINT your spine (flatten to mat).
LIFT one leg at a time to tabletop position and SQUEEZE legs together.
LIFT fingertips up to the ceiling, palms facing away from you.
LIFT your fingertips and nose up toward the ceiling.
FLEX your spine forward and press the palms to a hover 1-2” above the mat.
SHIFT your gaze to your thighs or navel.
Pressing through the entire back of the arm, PULSE the palms down and up.
EXTEND legs on a 45-degree angle (keeping spine imprinted) for a count of 5.
DRAW legs back to tabletop for a count of 5.
PULSE the palms 100x (10 reps of out/in with legs)
THINK: Fold over your bottom ribs and use exhale to help keep the chest lifted.
ADD THE BREATH: Inhale for 5 pulses. Exhale for 5 pulses.
MODIFICATION: Chest down; legs stay in tabletop.
Single-leg stretch (chest lifted)
IMPRINT your spine (flatten to mat).
LIFT one leg at a time to tabletop position and SQUEEZE legs together.
LIFT fingertips up to the ceiling, palms facing away from you.
LIFT your fingertips and nose up toward the ceiling.
FLEX your spine forward and press the palms to a hover 1-2” above the mat.
EXTEND left leg out to a 45-degree angle; DRAW right knee in towards chest.
SWITCH and REPEAT for desired repetition.
THINK: Draw the navel away from the thigh coming in toward the chest.
ADD THE BREATH: Inhale to switch. Exhale to pull the knee closer to the chest.
MODIFICATION: Chest down
Double-leg stretch
IMPRINT your spine (flatten to mat).
LIFT one leg at a time to tabletop position and SQUEEZE legs together.
LIFT fingertips up to the ceiling, palms facing away from you.
LIFT your fingertips and nose up toward the ceiling.
FLEX your spine forward and press the palms to a hover 1-2” above the mat.
EXTEND both legs to 45-degree angle; REACH arms over head (keep chest lifted).
In unison, CIRCLE arms back to start and DRAW legs into tabletop position.
REPEAT for desired repetition.
THINK: Come up higher in the chest between repetitions, creating a ball position when arms and leg are drawn inward.
ADD THE BREATH: Inhale to extend the legs and arms. Exhale to circle arms and draw the legs into tabletop.
MODIFICATION: Chest down (just legs go out and in); just arms lift overhead with legs in tabletop.
Single straight-leg stretch
IMPRINT your spine (flatten to mat).
LIFT legs up toward the ceiling.
LIFT fingertips up to the ceiling, palms facing away from you.
LIFT your fingertips and nose up toward the ceiling.
FLEX your spine forward and press the palms to a hover 1-2” above the mat.
Keeping the legs straight, LOWER left leg to a 1” - 2” hover above the mat.
REACH/HOLD behind the right calf. PULSE the leg towards your face 2x.
SWITCH and REPEAT for desired repetition.
THINK: Come up higher by pulling shoulder blades down in back as you pull the leg towards you.
ADD THE BREATH: Inhale to scissor the legs. Exhale to pulse leg towards your face.
MODIFICATION: Chest down; slight bend in knees for tight hamstrings.
Lower and Lift
IMPRINT your spine (flatten to mat).
LIFT your legs toward the ceiling.
BRING your hands behind your head (elbows wide; head resting on fingertips).
LIFT your head, neck, and shoulders off the mat.
FLEX your spine forward.
Keeping the legs straight, POINT your toes and LOWER legs 4”-5” toward the mat (spine stays imprinted).
FLEX your feet and LIFT your legs back up.
THINK: Scraping gum off your foot with the wall and ceiling as you flex and lift.
ADD THE BREATH: Inhale to lower. Exhale to flex, and draw the navel in and up to lift.
MODIFICATION: Chest down, single-leg lower and lift.
Criss-cross
IMPRINT your spine (flatten to mat).
LIFT your legs into tabletop position.
BRING your hands behind your head (elbows wide; head resting on fingertips).
LIFT your head, neck, and shoulders off the mat.
FLEX your spine forward.
ROTATE chest/ribs to the left knee; EXTEND the right leg to a 45-degree angle.
RETURN to center; legs in tabletop position.
SWITCH to side two.
THINK: Reaching from the armpit or shoulder; not the elbow (keep the elbows wide)
ADD THE BREATH: Inhale to rotate. Exhale back to center.
MODIFICATION: Feet down on floor; smaller range of motion for rotation.
Bookmark this page to keep track of your progress. Most importantly…have fun!
To develop a blended corporate wellness program for your company, reach out to the Poppy Marie & Co. team.