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P
ilates matwork is somethingthat can be done at home, at thegym or away from home if youtravel for work. All that isrequired is a mat to protect yourspine and enough space to lie down andwave your arms and legs around!
Back to basics
The principles of Pilates are:
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Concentration – Key to connecting mind and body 
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Relaxation – working without undue tension
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Coordination – being aware of what your body is actually doing 
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Breathing – deep thoracic (rib) breathing 
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Centering – initiating movements from the ‘powerhouse’ or centre 
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Flowing movements – movements should be graceful and fluid 
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Control – each movement is  performed in a slow controlled manner 
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Precision – each movement has a purpose 
Pilates is great for creating a long, leansilhouette – like a ballerina and can giveamazing strength as well as a leanphysique. It uses a very important andoften neglected part of our anatomy: thedeep musculature of the pelvis and torso:
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Ultra-FIT
 WOMEN’S FITNESS
Joseph Pilates said “in ten sessions you will feel thedifference, in twenty you will see the difference andin thirty you’ll have a whole new body” Well I can’tguarantee that, but I can guarantee this – Pilates isa fantastic way to shape up!
Pilates
Super Body Shaper
By
Caroline SandryPhotos shot on location at Sha Wellness Clinic, Spain.
www.shawellnessclinic.com
 
Ultra-FIT
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the pelvic floor (PF) and the transversusabdominus (TF) which work in harmonywith each other to support the spine andinternal organs. The ‘powerhouse’includes these muscles, plus themusculature of the hips, buttocks,abdominals and lower back.When we were young, we were oftentaught to ‘suck in’ our belly, and mostpeople would breathe in to so-called holdtheir stomach in. But – this is wrongpractice; inhaling naturally expands thechest and stomach whereas exhalingnaturally flattens the stomach. Try puttingyour hand over your navel and thenblowing out hard. You should feel theabdomen contract and draw inwards -this is the TA working – similar to aninvisible girdle. With this in mind, try toexhale on the exertion part of each (andany other) exercise whilst drawing yourabdomen in- navel to spine. You couldimagine a weight pressing down on yourstomach or an internal cable insidedrawing your belly button down towardsthe floor. Because the abdominals areengaged in this way, breathing changesin Pilates to lateral thoracic breathing orsideways rib breathing. In simple terms –because your abdomen is drawn in, youneed to use another space for the breath,so the aim is to fill the sides and back of the ribs. Try this; lie on the floor with yourknees bent, and place a heavy book onyour abdomen. Gently draw your bellybutton down as you exhale, and then tryto stay flat in the abdominals keeping thebook still as you inhale and exhale intothe sides and back of the rib cage.I mentioned before that the PF workswith the TA: your PF muscles are deepinternal muscles which support your internalorgans such as the bladder. You have frontand back PF muscles, and we need to locatethe front group - try to draw your internalmuscles upwards as if lifting something upinside. (Try not to squeeze your bottom asyou do this.) As you practice Pilates, try toget used to drawing PF upwards and TAinwards simultaneously in a relaxed manner.
 
 WOMEN’S FITNESS
Single leg stretch 1
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Lie on your back knees bent and hip width apart, feet flat on the floor
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Exhale and engage TA & PF as you lift one leg at a time until your knees are aboveyour hip and bent to 90 degrees
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Place fingertips behind your ears, and flex head and shoulders forwards
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Exhale to straighten and lower one leg away from you, inhale to return.
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Keep head and shoulders lifted and abdominals flat
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Repeat 10 on each leg and then move onto -
Single leg stretch 2
Repeat as before, but this time with arms heldout to your sides about one foot from the floor,palms facing forwards. To increase thechallenge hold toning balls in each hand.
Training tips – The challenge is to keep neutral spine and flat abdominals throughout so pay attention to your spine and ensure it stays still as you move your leg away from your body.The exercises selected are all intermediate and not for complete beginners, or for those who may have an issue with their back or neck.Run through the movements slowly a few times taking care to apply the  principles of Pilates, and then once you are familiar with the exercises, try to move swiftly from one to the other in a flowing sequence which you can repeat twice.
 Warm up
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Standing tall, feet and knees hip width apart, slowly circle your shoulders back x 5
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Inhale and lift your shoulders up to your ears, exhale and release them down x 5
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Keeping your chin parallel to the floor, turn your head 3 times each way
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Raise up onto your toes, and bend one knee then the other ‘marching’ on the spot for oneminute
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Standing tall, inhale to prepare, and then exhale to slowly roll down one vertebra at a timeuntil your hands are down by your toes, or shins according to flexibility. Inhale to stay,and exhale to slowly curl back upright, using your abdominal muscles to rebuild thespine. Repeat x 3
THE EXERCISES
1
 
2
Pilates uses a veryimportant and oftenneglected part of ouranatomy: the deepmusculature of thepelvis and torso:the pelvic floor (PF)and the transversusabdominus (TF)
 
Rollover
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Lie on your back knees bent and hip width apart, feet flat onthe floor
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Exhale and engage TA & PF as you lift one leg at a time untilyour knees are above your hip and bent to 90 degrees
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Straighten legs and inhale to draw them in towards your chest
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Exhale and flex the spine up off the mat, one vertebra at atime until legs are overhead and parallel to the mat
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Inhale and separate legs slightly wider than shoulder width apart
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Exhale to articulate spine down to the mat from your upper backthrough to your tailbone, slowly and with control. Lower the legs aslow as possible whilst keeping the head and spine on the floor
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Inhale to re-start the process
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Repeat 3 to 4 with legs separate and 3 to 4 withlegs together.
Training tips – keep your weight off your head and neck and on your shoulder blade area. Keep TA & PF engaged throughout the movement. Try to keep shoulder blades down and away from your ears.
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Ultra-FIT
 WOMEN’S FITNESS
Swimming prone
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Lie face down with arms overhead and legs outstretchedand hip width apart with a slight outward rotation (toespointed and turned out)
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Inhale to prepare, and exhale to lengthen and lift all fourlimbs from the floor. Head lifts in line with the spine.
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Exhale to lift right arm and left leg even higher, and then exhaleto lift opposite limbs in a kicking style as if slow motion swimming.
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Speed the movement up as if splashing in a pool, and inhale forfive kicks, exhale for five kicks repeating a series of 20 – 30 kicks.
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Push back into the Child Pose afterwards to stretch out theback: bottom back on your heels and head down on the floor, withfingertips down by your toes. Stay and take several deep breaths.
Training tip – it is still important to draw PF & TA up and in gently as you perform this exercise to help stabilize the spine. Keep the legs turned out (think ballerina) and the buttocks gently squeezing. Try to lengthen your limbs as you lift as if you are trying to touch opposite corners of the room.
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