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Core Group of Exercises

[ Pilates ] [ Intro ]
[ Modified Basic Exercises ] [ Basic Exercises ] [ Intermediate Exercises ]
[ Intermediate Workout ]

Tracey Kobayashi

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The following seven exercises are the foundation, or core, exercises of the workout. They are presented first in their modified form, and should be practiced in this modified form until you are strong enough to progress.

Exercise	Modified	Intermediate	Full
One Hundred	On back, hips and knees bent 90 degrees, hands on floor beside you; practice breathing.	On back, knees extended straight up.	On back, legs extended to challenging position.
	From preparation position, curl up and hold; pump arms up and down from shoulders; inhale 5, exhale 5. Do 4-10 times.
Roll-Up	Sit, knees bent, seat close to feet, hands behind knees. Inhale round down. Exhale roll up.	On back, knees 90 degrees, soles on mat, arms at side. Inhale roll up, arms work up thighs. Exhale lower.	On back, legs straight, arms extended overhead. Inhale roll up, reach out. Exhale, lower. Do 3 times.
Leg Circles	On back, lower knee bent 90 degrees, foot on floor, upper leg straight up.		On back, lower leg flat on floor, upper leg straight up.
	Inhale circle upper leg across and down, exhale up. Do 5 times. Reverse. Keep circles small enough so hips and torso remain stable.
Rolling Like a Ball	On back, knees and hips bent, hands on backs of thighs. Roll gently on back.	Sit up, knees bent, seat close to feet, hands on backs of thighs. Inhale roll back, exhale up.	Sit up, knees bent, hands around ankles. Inhale rock back, exhale up. Do 6 times.
Single-Leg Stretch	On back, lower leg straight up.		On back, lower leg extended out to challenging position.
	Opposite and below knee, outside hand above ankle, curled up position. Inhale switch, exhale switch.
Double-Leg Stretch	On back, knees bent, curled-up position, hands on ankles. Practice arms first -- inhale arms reach up, exhale, circle to ankles.	On back, knees bent, curled-up position, hands on ankles. Inhale, arms reach up and legs extend up. Exhale circle arms to ankles and flex knees and hips.	On back, knees bent, curled-up position, hands on ankles. Inhale, arms reach up, legs extend out to challenging positon. Exhale circle arms to ankles as knees and hips flex. 6-12 times.
Single Straight-Leg Stretch	On back, leg extended straight up, holding thigh, other leg extended to challenging position. Pulse top leg gently twice and switch.

[ Pilates ] [ Intro ]
[ Modified Basic Exercises ] [ Basic Exercises ] [ Intermediate Exercises ]
[ Intermediate Workout ]