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../pevigouralt.gif (5K) Classic Pilates Mat Exercises Online: The Beginner One Hundred

Pilates Information
Pilates Beginner Exercises
Free Pilates Exercises Online
(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

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!
Classical Pilates for Beginners:
The One Hundred Talking Pilates Online - Beginner The Beginner One Hundred Level: Beginner
Repetitions: 100 pumps, 10 full breaths.
Preceeding Exercise:
The Relaxation Position
Classical Pilates Online: Relaxation and Centering
(In the Classical Pilates mat sequence, relaxation and centering preceeds the One Hundred).

 Next Exercise:
The Rollup
Classical Pilates Online: The Rollup Knees to chest, lower your head and stretch your legs out long with arms lifted to the ceiling.


(Classical Pilates Technique: The Hundred, Scroll right>>>...)
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.
Classical Pilates Technique: the Hundred, © Bruce Thomson, EasyVigour Project