Although simple - If you breath correctly, you will find it easy to relax and provide adequete Oxygen to the muscles. You notice the difference when you breathe correctly as it will enhance your overall experience. Breathing is an important part of all Pilates exercises. You just breathe through your nose for a count of five and exhale through your mouth while counting to 5, with its hissing. Breathe for a short, rhythmic bursts - in, in, in, in, in and out, exhale, exhale, inhale, exhale. Do not rush your breath and do not go too far to the point that you feel a little dizzy and fall.
Toe Lifts:
This will help you to basic pay. Balance of capital work in harmony with the alignment of your feet support your body. You will be amazed at how much energy your fingers need to balance your body. This movement strengthens the thigh muscles and increases blood flow to the fingers. Poor circulation in the feet can lead to stiff muscles and problems that affect the rest of the body.
It is a very simple exercise to improve blood circulation and enhance your awareness of balance.
You should start with your feet together with your body inlign. Keep your head up and keep your arms relaxed at your sides. Start simply by raising the toes of the right foot slowly as they go, and then back. Do this several times alternating legs.
Then lift up the toes of both feet at the same time pressing the metatarsal bones at the base of the fingers hard and flat on the floor.
** Remember - do not put your feet during exercise. Do not lean back as you lift **
You need to breathe as you lift and exhale as you lower your fingers. Try closing your eyes as you exhale and lower your toes. Keep your eyes closed for five repetitions and you will notice an improvement in your sense of balance.
Finger Flicks:
This exercise improves blood circulation in the hands and arms. Increased blood flow in the fingers helps to eliminate toxins and reduce arthritis or stiffness in the joints. It is also a good exercise forearm and is ideal for elbows to relieve pain.
You should start with your feet together with your body inlign. Keep your hands in front of you at the waist and make a fist free by wrapping your fingers with the thumb on top. In this exercise, the hands should always be fully extended that move in a circular motion into six main positions.
1. Downwards and forwards. Hand inside.
2. Raised to shoulder height and front. Hands inside
3. Tensed up. Hand inside.
4. Lying on the side. Raise your hand.
5. Discounts up to 45 degrees. Hands down.
6. The decline of the party. Hand inside.
The idea is to strongly flick your fingers open at all times in all positions. Do eight flicks while you stand in one position and four films as you move to position 2. Do eight flicks while standing in position 2 and four films, as you move into position 3. Continue this pattern.
** Remember - Keep your wrists still and your arms straight **
The Hundred:
It is a classical Pilates exercise so named because it takes a total of 100 at the end. This exercise strengthens core abdominal muscles and expands the chest and ribs.
This is a floor or floor exercises. It involves raising your legs vertical and waving or pulsing up and down in small movements.
1. Begin by lying on the floor with your knees bent as if you are doing squats, and hands leaning palm down on the side.
2. Tighten your abdominal muscles so that the head, neck, and shoulders off the ground. Keep your abdominal muscles tight during the exercise. Stretch your arms forward until your toes and start jogging up and down over a distance of about 15cm. Keep this position for a number of 20.
3. Slowly lift your legs to a 90 degree angle with your body. Continue pumping to the number of more than 20 years.
4. Slowly extend your legs toward the ceiling and keep pumping for 20 seconds.
5. Begin to lower the leg to 45 degrees diagonally across your torso and keep pumping for 20 seconds.
6. Keep your legs straight and lower them as close to the ground, perhaps, keeping your back on the floor and keep pumping for 20 seconds.
7. Drop your head toward the floor. Release your hands, bend your knees and place your feet on the ground.
Diamond Roll-up:
This exercise abdominal muscles and improves flexibility of the spine. He is a floor exercise or treadmill and involves the upper body while extending your hands.
1. Lie in the position of the diamond. Keep your back on the floor and rest your hands on the floor above your head. Position of the diamond, when you point your toes and bring your legs in a diamond shape, knees other.
2. Raise your arms toward the ceiling and slowly start rolling or peeling your upper body off the ground with the head.
3. Keep peeling and extend your legs forward while keeping your toes.
4. Stretch your arms and torso forward over your feet to create a C shape with your body. Keep your abdominal muscles and keep your right arm around your ears.
5. Begin to fall to the floor pulling your legs in the diamond position. Your arms should start to point towards the ceiling.
6. Finish in the starting position of the spine on the floor, hands on head and legs in the diamond position.
** Remember - Keep the movement fluid and constant. Work with your abdominal muscles. Do not straighten your spine while rolling. If you feel tension or discomfort, hold the hips until you are stronger.
