How To: Do the beginner pilates move the One Hundred

Do the beginner pilates move the One Hundred

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If you are looking a for a quick pilates reference, take a look at this pilates animation. This a quick & easy, clearly explained diagram of the pilates mat exercise: Classical Pilates for Beginners:
The One Hundred. Pilates exercises focus on breathing, alignments of the spine & build strong torso muscles.

Setup:

* Zip and hollow (engage the Powerhouse).
* Tuck your chin; and roll your head up far enough to see your belly. Keep the front of your neck long.
* Right knee to chest, left knee to chest.
* Stretch your arms long to your sides.

Action:

* Bounce a ball under your hands by moving your arms up and down about 7 inches!
* Breathe in for five pumps.
* Breathe out for five pumps!
* Repeat for a total of 10 full breathes (100 pumps).

Classic Pilates Cueing:

* Pump 2,3,4,5
* Pump 2,3,4,5
* Breathe in and pump five.
* Breathe out and pump five.
* Zip up and keep your eyes on the belly!

Level: Beginner
Repetitions: 100 pumps, 10 full breaths.

Purposes:

* To warm up.
* To engage the concentration.
* To engage the powerhouse.
* To co-ordinate the breathe with the movement.

Precision Points:

* Glue your spine to the mat.
* Roll your shoulder blades away from your ears.
* Engage your gluteals, and press your inner thighs together.

Modifications:

Don't let an injury or weakness stop you! There is always a modification, so take your time and find the right one for you. If in doubt, seek advice!

* Shoulder injury - pump softly, or just lengthen your arms away.
* Weak neck - Rest it on a pillow, and keep your knees bent.
* Weak lower back - Keep your knees bent, and if necessary keep your feet on the ground.
* Weak hip joints - Keep your knees bent, and if necessary keep your feet on the ground.

Do the beginner pilates move the One Hundred

Do the beginner pilates move the One Hundred Click through to watch this video on net.nz

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