Pilates Exercises

It is important the exercises are performed correctly. An understanding of the basic principles of pilates and learning to contract the core is important.

Beginnners

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Core principles of Pilates

Pilates Clam Exercise TV Fitness Expert Wayne Gordon demonstrates the clam which is an exercise to promote pelvic stability and hip joint range of motion.

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The Clam exercise

Place a towel under the head to maintain the straight neck and bend the knees, feet together. Tilt the pelvis and pull the belly button in towards the spine.

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The knee drop

Wayne Gordon demonstrates the knee drop. This is an exercise which promotes pelvic stability and hip joint range of motion.

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Arm Stretch

The arm stretch exercise is a beginners level exercise which challenges the core muscles by moving both arms. Pilates instructor Wayne Gordon demonstrates the technique here.

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Breastroke

Wayne Gordon demonstrates the breaststroke exercise which works on promoting stability of the thoracic spine and shoulders.

Intermediate

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Shoulder bridge exercise

The shoulder bridge exercise increases glute (buttock) strength and pelvic and lumbar spine control. It is demonstrated here by pilates instructor Wayne Gordon.

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Single Leg Tabletop

The single leg tabletop is an intermediate level exercise which aims to improve pelvic and lumbar spine control and stability during leg movements.

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Advanced Leg Stretch

Wayne Gordon demonstrates the advanced leg stretch which works the hip abductor muscles such as gluteus medius, whilst maintaining the stability at the pelvis and lumbar spine.

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Swimming Exercise

The swimming exercise is an advanced exercise as it uses both the arms and legs to challenge the control and stability of the entire back and pelvis. It is demonstrated here by pilates instructor Wayne Gordon.

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Leg and arm slide

Wayne Gordon demonstrates the leg and arm slide exercise which is an intermediate exercise with both arm and leg movement.

 
 

Leg Slide

The leg slide exercise (demonstrated by Wayne Gordon) promotes stability of the pelvis and lower back during lower limb movements.

 

Advanced

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Leg Circle

This leg circles exercise is an advanced level exercise. It starts with the legs raised and challenges the stability of the pelvis and lumbar spine by taking the leg out to the side.

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Four Point Kneeling

The four point kneeling exercise is an advanced exercise as it uses both the arms and legs to challenge core stability, as well as being in a kneeling position.

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Single Leg Bridge

The single leg bridge is demonstrated here by pilates instructor Wayne Gordon. It is a progression from the bridge exercise which works on improving the stability of the pelvis and lumbar spine.

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Single Leg Bridge Progression

This exercise is a progression of the single leg bridge exercise. It is an extremely advanced exercise as it focuses on using a single leg to support the body.

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Scissors

The scissors exercise is an advanced exercise which promotes stability of the pelvis and lower back during lower limb movements.

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Scissors Progression

This exercise is a progression of the scissors exercise, as it starts with the legs in an elevated position to make it more challenging. Pilates instructor.