International Pilates Day

Each year on the first Saturday of May, International Pilates Day is observed to honor the work of Joseph Pilates while bringing awareness to the movement practice. A strong advocate for physical well-being, Joseph Pilates developed a unique system of exercises that were originally known as ‘Contrology’ and incorporated both mat and equipment-based movements. Over the years, this system has grown to be known as Pilates and is defined by six key principles – breath, center, concentration, control, flow, and precision.

Having a strong emphasis on mind-body connection, this modality of exercise encourages strengthening of the core which is sometimes referred to as the ‘powerhouse’ and includes not only our abs, but also the back, hips, and glutes – all of which work together to stabilize our spine and pelvis. One of the key aspects of Pilates is that it allows us to move the spine through all ranges of motion, including flexion, extension, lateral flexion, and rotation. With regular practice, practitioners can gain benefits, such as:

• Improved posture
• Enhanced movement control
• Stronger core
• Reduced back pain
• Improved breathing

Pilates is a wonderful form of exercise to blend into your wellness regiment and can be tailored to meet your individual physical needs. If you’re interested in learning movements that can set the foundation for your practice on International Pilates Day, check out the following seven movements. No equipment required – just a mat and a little of your time!

1. Half Roll Down

Begin seated with knees bent and feet planted down. Reach your arms out to shoulder height. On an inhale, begin to round the spine towards the mat while keeping the feet anchored down. Exhale and engage into the abdominals to round back up to seated. To modify, hold behind the back of the legs.

2. Leg Reach

Begin reclined with the arms resting by the sides and the knees bent at 90°. Inhale as you extend your legs away from the body. Exhale and draw your legs back to tabletop. To modify, extend one leg at a time. To challenge the movement, reach your arms up to the ceiling. With both variations, reach the legs to a height where the lower back remains in a neutral position and the shoulders stay soft. Repeat the movement for 6-8 reps.

3. Upper Ab Curl w/ Leg Reach

Begin reclined with the legs in tabletop and the arms lifted toward the ceiling. Take a deep breath in and on an exhale peel the head and upper back off the mat while extending the legs to 45°. Inhale to return to the starting position, exhale and repeat. To modify, keep the feet resting on the floor and/or place the hands behind the head. Continue for 6-8 reps.

4. Bridge

Begin in reclined position with the knees bent and the feet planted down in a parallel position. Arms lay by the side. Take a breath in and use a pelvic tilt to begin rounding the spine off the mat and press into a hip extension Exhale round down bone by bone and return to starting position. Perform 6-8 reps

5. Prone Extension

Begin laying on the front of the body with the arms resting by the sides of the body. Gently press the hip bones down into the mat to prevent the lower back from overtaking the movement. Inhale and peel the chest off the mat while lifting the arms and legs. Exhale lower the body back down. To modify, keep your legs resting on the mat. Repeat 4-6 times.

6. Side Bend

Begin laying on the side while propped on the forearm with the hips stacked and knees bent. Extend the legs and press the body away from the ground. Hold for one breath before slowly lowering down. Repeat for 3-5 reps. To modify, keep the bottom knee lowering when pressing up. To challenge, reach the top arm to the ceiling.

7. Hinge and Twist

Begin seated with knees bent and feet planted down. Place the hands behind the back of the head and lift into a straight spine. Inhale and hinge partially back while twisting to one side. Exhale and lift back to center. Take another breath and hinge while twisting to the opposite direction. Repeat for 4-6 reps on each side.