What will Core Conditioning do for you?
help you perform more efficiently
reduce your risk for injury
help you achieve flexibility and balance
help you achieve strength
gain control over breathing and movement

Using Pilates as Core Conditioning:
Joseph Pilates (creator of the Pilates method) used the word "powerhouse" to refer to your abs and lower back. By focusing on these areas of your body, you will achieve greater strength and flexibility and control. Rather than going into the gym and building muscle mass, you will condition your WHOLE body by emphasizing proper alignment and lengthening the spine.

Breathing:
For your blood to circulate well and do its job of restoring and energizing your body, it requires oxygen. "Squeeze out the lungs as you would wring a wet towel dry," Pilates would say. Deep, full inhalations can only happen when you release all the air first. Just as much attention needs to be paid to breathing as to the exercises themselves.

Centering:
The "powerhouse" includes the abdominal muscles, back, buttocks and hips. Building a strong powerhouse will flow out to the rest of your extremities and benefit you in every aspect of daily life.

Control:
No sloppy, uncontrolled movements here! Your mind needs to be totally focused on your body and the movements. Every movement needs to be controlled to avoid injury and build strength.

Precision:
Every move has a purpose and details are vital. It is better to do one precise move than to do many exercises the wrong way.

Fluidity:
Every move is fluid. There is no isolation of muscles. Grace and balance replace quick, jerky moves. As a result, over time, uniformly developed muscles begin to cause good posture and natrual grace in your sport and life.

Here are some basic Mat Pilates movements for beginners...



For marathoners and triathletes, the above moves (done in order) will only require 20-30 minutes and when done daily, will aid in better performance and decreased risk for injury. They can be done alone or with added equipment. Following is an explanation of each move...

The 100- tuck your chin, lift head and shoulder off the mat. Raise your straight legs off the floor (keep heels together). Arms straight at your side. Pump five times inhaling and five times exhaling. Do this 10 times for a total of 100!

Roll Up- As you inhale, tuck your chin in to your chest and begin to roll up with your arms overhead. Slowly roll forward (spine is not straight) til your head touches your legs.

Leg Circles- Feet are flat on ground. Arms by your side. Lift one leg and circle it toward the inside slowly five times. Then reverse and cirlce toward the outside five times. Repeat on second leg. Take one full breath for each circle.

Roll Over- Feet extended and arms by your sides. Slowly raise feet and roll them back over your head, keeping your shoulders "glued" to the mat. Touch your toes to the mat if you can. Then bring them slowly back to the starting position.

Flight- Face is down and you're on your stomach. Legs are stretched out and your arms are by your side. Inhale and exhale as you slightly raise your chest using your core muscles.

Roll Like a Ball- Holding your legs in front of you, roll back and then forward again slowly without letting your feet touch the mat. Breath is inhaling as you go back and exhaling as you roll forward.

Open Leg Rocker- Like Roll Like a Ball, but your legs are held in your arms straight up. As you roll back, continue to hold the legs and don't let go even as you roll forward. Balance on your buttocks.

Single Leg Stretch- Lie face up on mat. Inhale as you bring right knee to chest. Extend left leg, holding it slightly off mat. Lift head and shoulders off mat. Exhale as you switch leg positions. Make sure lower spine is fully supported in a flexed position and your neck is not tense, which can restrict breathing.

Double Leg Stretch- Lying flat on your mat, tighten your abs and keep your spine in neutral. Bring your knees up toward your chest, holding your lower legs parallel to the floor, and place your hands on your knees. Inhale and straighten your legs and arms parallel to each other at a 45-degree angle to the floor. Raise your head and shoulders off the mat so your chin is parallel to your arms and legs as well. Keep your legs in the same position. Now you'll make a large continuous circle with your arms. Start by reaching behind your head with your arms straightened. Then pull your arms around to your sides, making a complete circle as they come back to the 45-degree position parallel to your legs, and then back to your knees.

Double Straight Leg- Both legs up at a 90 degree angle in the "Pilates V". With head and shoulders curled off the floor looking down toward the navel, slowly bring legs down to about a 45 degree angle--4 counts down, 4 counts up. Keep the legs pressed together, and start with the arms extended straight with the arms reaching past the hips, palms facing inward.

Criss Cross- Lie on your back, legs in a table top position, hands behind the ears. Lift your head and shoulders off the floor. Twist the trunk, bringing the right shoulder toward the left hip, with the left knee flexing inward. Extend the right leg up and out at a 45 degree angle. Repeat on the other side. Exhale each time you rotate. Inhale between reps.


Spine Stretch- Sit on floor, legs slightly apart, torso straight. Pointing toes upward, very slowly try to touch toes with outstretched hands. Head should be down, chin tucked into chest. Inhale in this position, then exhale, attempting to stretch further. Slowly raise torso. Repeat 10 times.

Front & Back Kick- Lie on your side and line youself up on the back of the mat. Your underneath hand supports the side of your head, and your uppermost hand is planted firmly on the mat in front of your chest. Bring your straight legs forward to an angle of 20 degrees, and stack shoulder over shoulder, hip over hip, and ankle over ankle. Flex the lower ankle (toes to kneecap) and press the foot into the mat. Engage your powerhouse to stabilize your spine and to keep your shoulders and hips still and vertically stacked throughout. Raise your upper leg to hip height and turn it out as far as it will go. Your toes and kneecap now face upward. Slightly reduce the amount of turnout, and maintain it for the rest of the front and back kick. Breathe naturally, kick a long leg foward and pulse for two beats. Breathe naturally, reach a long leg back and pulse it for two beats.

Up & Down Kick- Lie on your side and line youself up on the back of the mat. Your underneath hand supports the side of your head, and your uppermost hand is planted firmly on the mat in front of your chest. Bring your straight legs forward to an angle of 30 degrees, and stack shoulder over shoulder, hip over hip, and ankle over ankle. Flex the lower ankle (toes to kneecap) and press the foot into the mat. Engage your powerhouse to stabilize your spine and to keep your shoulders and hips still and vertically stacked throughout. Half turn the leg out and kick smoothly to the sky (stable pelvis!). Pause, turn out fully, lengthen out of the hip joint and slowly lower.

Small Circles- Lie on your side and line youself up on the back of the mat. Your underneath hand supports the side of your head, and your uppermost hand is planted firmly on the mat in front of your chest. Bring your straight legs forward to an angle of 30 degrees, and stack shoulder over shoulder, hip over hip, and ankle over ankle. Flex the lower ankle (toes to kneecap) and press the foot into the mat. Engage your powerhouse to stabilize your spine and to keep your shoulders and hips still and vertically stacked throughout. Half turn the leg out and make a football sized circle with your foot. Pause, keep lengthening, and make circles in the other direction.

Inner Thigh Lifts & Circles- Reach down behind your ankle, pull your foot up and plant it in front of your hip. Turn your knee out to the ceiling. Engage your powerhouse and keep your shoulders and hips vertically stacked. Breathe normally: Lengthen and lift your lower leg. Keep the knee locked and the toe toward the kneecap. Lengthen and lower. Make a big circle with your your leg toward the front, then up around and back. Reverse the direction.

Heel Beats- Lie on your stomach your head on your hands, and your heels together in Pilates stance. Scoop your abs, clench your glutes. Use your glutes to raise your legs off the mat. Briskly beat your heels together.

The Teaser (one leg)- Lie on your back with your knees bent at a 45 degree angel. Arms by your sides, palms up. You are in neutral spine. Take a moment to breathe, open the chest and relax your shoulders. Legs are parallel - make sure hips, knees, ankles and feet line up. Extend One Leg - the knees are at the same height. Leave your ribcage down as your extend your arms overhead. Bring your arms over head as your curl your chin toward your chest and begin to roll your upper back off the mat.
Keep your shoulders down and the scapula engaged in the back. This is a very similar move to Roll Up. Once you've perfected this, you can do the REAL Teaser which means both of your legs are extended; not just one.

Swimming- Lie face down. Pull in lower stomach and hold this position. Inhale. Raise right arm and left leg at the same time, as high as possible, while exhaling. Repeat motion with left arm and right leg. Do for a count of 10 movements for each side.

Leg Pull Front Support- Lie on your front, place your hands under your shoulders, and dtoes on the mat.Nose to the mat, scoop your abdominals off the mat. Roll your shoulder blades strongly away from your ears, and exhale as you push the mat away from you. Breathe normally and hold for 10 seconds. Exhale to lower.

Seal- Similar to Roll Like a Ball, but your hands are wrapped through your legs. Tap your toes three times, roll back, tap your toes behind you three times, then roll forward.

Push Ups- Start in standing position. Inhale. As you exhale, roll down and out into a plank position. Do one push up, then roll back up to standing. Repeat.