Pilates Exercise
To Lower Blood Pressure

Pilates exercises not only offers a bridge between mind and body, between rehabilitation and healthy movement but when used to its full potential can enhanced every aspect of your life, even your sex life.

Toning Ring

This ring is used to keep your body or a certain body part in alignment or in a desired position. It fits between your arms or above the head. When you use it between your legs it engages your abductor and heighten the level of coordination.

If you travel a lot I highly recommend the fiberglass ring. It is super-light and offer a good resistance. You do have some rings that are made of heavier material, but you should choose one that suits your lifestyle and needs.

But if you plan to used it in a studio on a continuous basis get one that is made of the most durable material, even if it is sort a heavy.

This popular Pilates ring works your inner-thigh, your abductors, hamstrings, abdominals, back extensors and your arms.

A great piece of equipment.

The Hundreds

The name of the exercise is derived from the breathing pattern with each breathing cycle lasting for ten counts - five counts for the inhalation and five counts for the exhalation.

Muscle Focus

• Abdominal muscles

• To strengthen the abdominal muscles
• To develop trunk stabilization
• To stimulate circulation and warm up the body

Inhale. Lie flat with the knees and hips bent at a 90 degrees position. Hold the arms straight and directly above the head.

Exhale. Lift your head and shoulder off the mat.

Lets begin:

I have included two videos as an introduction to a ten minutes workout.

PELVIC CURL

The pelvic curl has a myriad of benefits. It mobilize the spine and prepare it for exercise, develops body awareness and brings focus to the powerhouse. This exercise promotes mobility in the pelvic region, releasing both physical and mental tension in the process.

Muscle Focus

• Abdominal muscles
• Hamstrings

Objectives

• Improve spinal articulation
• Establish pelvic lumbar stabilization
• Development abdominal and hamstring control

SUPINE SPINE TWIST

Muscle Focus

• oblique abdominal muscles

Objectives

• Improved flexibility for spinal rotation
• Increased abdominal control
• To encourage pelvic-lumbar stabilization

LEG CIRCLES

Muscle Focus

• Abdominal muscles
• Hip flexors

Objectives

• Develops control of the hip flexors
• Relaxes the muscles around the hip joint

ROLL UP
Muscles Focus

• Abdominal muscles

Objectives

• Strengthens the abdominal muscles
• Develops spinal mobility and stability
• Stretches the muscles of the back

ROLLING LIKE A BALL
Muscles focus

• Abdominal mucles

Objectives

• Improves trunk stabilization
• Releases the lower back muscles and deepen the abdominal work

DOUBLE LEG STRETCH

Muscle focus

• Abdominal muscles

Objectives

• Strenghten the abdominal muscles
• Develops trunk stabilization

SINGLE LEG STRETCH

Muscle focus

• Abdominal muscles

Objectives

• Strenghten the abdominal muscles
• Develops stability of the pelvic lumbar region

CRISS CROSS

Muscle focus

• Oblique abdominal muscles

Objectives

• Strengthens the abdominal muscles, especially the obliques
• Develops pelvic stabilization and trunk rotation

HAMSTRING PULL

Muscle focus

• Abdominal muscles

Objectives

• Strengthens the abdominal muscles
• Develops pelvic-lumbar region stabilization
• Increases hamstring and hip flexor flexibility

SHOULDER BRIDGE PREP

Muscle focus

• Abdominal muscles
• Hamstrings

Objectives

• Strengthens hamstrings
• To develop hip diassociation
• Improve back extensors control
• Stabilize the pelvic-lumbar region

SPINE STRETCH

Muscle focus

• Abdominal muscles
• Back extensors

Objectives

• Develops spinal articulation
• Develops core control and trunk stabilization
• Improve hamstrings flexibility

ROLL OVER

People who have neck problems should be cautious when doing this position.

In the roll-over, visualize creating a ball out of the lower back and role like a ball.Muscle focus

• Abdominal muscles

Objectives

• Develops spinal articulation
• Stretches the lower back and hamstrings
• Improve control of the abdominal muscles

OPEN LEG ROCKER

People who have tight hamstrings and whose back extensors are not strong should modify the position by bending the knees and holding their legs behind the thighs.

• Abdominal muscles
• Back extensors

Objectives

• Develops trunk stabilization
• To improve balance
• To increase spinal mobility



Practicing Pilates at least three times a week will strengthen, lengthen and sculpt your muscles.






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