Upper Body Pilates Exercises
Pilates is a physical training activity that uses resistance equipment or body weight activities which focuses on core and gluteal strength, spinal alignment, balance, coordination, posture and flexibility. This is part two upper body exercises.
Breaststroke
Breaststroke is a beginner level exercise. Muscles worked at are obliques and shoulder girdle stabilizers. Do three repetitions of ten. Lay flat on your stomach with your legs long. Bend your elbows and place your hands at the level of your forehead with palms facing downwards towards the mat. Tilt your hips forwards into the mat. Inhale to prepare. As you exhale, focus on lengthening through your upper back and neck whilst lightly drawing your shoulder blades together as you slowly lift your head 10cm off the mat. Hold yourself in this position for 5-10 seconds before slowly lowering yourself down.
Shoulder bridge
Shoulder bridge preparation is a beginner level exercise. Muscles worked at are glutes, hamstrings, inner thighs, pelvic floor, and back muscles. Do five repetitions. Lie on your back with your knees bent and feet parallel and hip-width apart. Place a pillow, block, or mini ball between your thighs. Inhale to prepare. Exhale, gently squeeze the mini ball, push your feet into the floor, and articulate your spine off of the mat. Start by tilting your pelvis and then peel your lower and then mid-back off of the floor until you’ve created a straight line from your shoulders to your knees. Inhale and hold the position. Exhale, articulate the spine back down to the mat, aiming to lengthen your torso. Aim to keep your shoulders and neck relaxed. Try to keep from overarching your back.
Side bend preparation
Intermediate level exercise. Muscles worked at are obliques and shoulder girdle stabilizers. Do ten repetitions. While on your side, press up on your forearm and elbow with both knees bent. Your feet will be behind you, with your knees in line with your hips. Exhale to push your forearm into the floor and lift your hips into the air. Inhale to lower your hips halfway. Exhale to lift your hips up again. Repeat 8–10 times. Inhale to lower your hips with control. Repeat on the other side. Imagine you’re squeezing a tennis ball in your underarm to keep from sinking into your shoulder or tensing your neck.
Bird Dog
Swimming preparation aka Bird Dog is a beginner level. Muscles worked at are abdominals, hip extensors, and back extensors. Repetitions recommended are 8 to 10 on each side. Start on all fours, with your knees underneath your hips and your hands underneath your shoulders. Aim to maintain a neutral spine, keeping your head in line with your shoulders. Exhale to draw your abdominals in and up. Without shifting weight or arching your back, lift one leg behind you and the opposite arm in front. Breathe and hold the position for 3 slow counts. Inhale with control to return your leg and hand to the floor. Repeat on the other side. Focus on keeping your back long when you lift your arm and leg. Imagine your back is a table and you’re balancing something of value on it.
Roll down
Roll down is a beginner level. Muscles worked abdominals and back extensors. Do 5 to 8 repetitions. Begin sitting up tall with your knees bent and feet flat on the floor. You may reach your arms forward, or gently place your hands on the back of your thighs. Exhale to draw your pelvic floor and abs upward and inward and begin to tilt your pelvis to curl your lower back about halfway to the floor. Inhale to hold the curl. Exhale to return to the starting position. Try to create length in the front of your hips on the roll down to avoid over-recruiting the hip flexors.
Crisscross
Crisscross is beginner level exercise. Muscles worked at are abdominals, obliques, and hip extensors. Repetitions are 8 to 10 on both sides. Lie on your back with both legs in tabletop and your hands behind your head. Exhale to lift your head, neck, and shoulders by sliding your ribs toward your belly button. Inhale to hold the position. Exhale to rotate your upper body to the opposite knee while the same leg straightens. Inhale to return to the previous position.
Exhale to rotate to the opposite side. Think of bringing the opposite side of your rib cage to your hip bone as you twist. Engage the hip extensors in the back of your leg as you straighten it, so as to open the front of your hip. Keep your elbows wide throughout the exercise.
Plank
Plank is an intermediate level exercise. Muscles worked at is abdominals, shoulder girdle stabilizers, and legs. Do 3 to 5 repetitions. Start on your forearms and knees. Exhale to draw the abs inward and upward, taking one leg back to a straight position and then the other. Hold for 30–60 seconds. Imagine you’re squeezing tennis balls at your underarms and push your forearms into the floor. Engage your legs and lift your seat in the air slightly to avoid arching and sinking in your lower back.
SUMMARY
Pilates is whole body exercise with an emphasis on core training. These exercises are deceptively challenging and zone in on the core when executed with precision and good form. Next week lower body exercises.
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