Just 20 minutes a day of Pilates movements will strengthen your core, improve your balance, and give you long and lean muscles. These videos demonstrate easy movements to do at home, the gym, and even at your desk!
Essential Pilates for Beginners: Rolling like a Ball
Essential Pilates for Beginners: Dolphin Plank
Hi. I'm Jaime Rutt. I'm a fully certified STOTT Pilates Instructor. And today we're gonna go over the Dolphin Plank. So Stephanie, I'm gonna have you go on to all fours in start. Good. Now you're gonna go down on to your elbows and then what you're gonna do here, so this exercise is all aboutPull the stomach in. Re-engage the gluts. Make sure everything is tight. Inhale , exhale it out. Good and one more. And you see, she's starting to shake a little bit so that means you're working. Good.
Essential Pilates for Beginners: The Roll-Up
Hi. My name is Jamie Rutt. I'm a fully certified stop flight instructor and today we're gonna take you to the exercise called the Roll-ups. My assistant Stephanie are going to demonstrate so go ahead and just start to roll to your low back through starting down on the mat. Good and then extend likescoop in and instill those abdominals working. You really want like this inhale , exhale it up, beautiful holding there and then exhale all the way down. Now (from?) to your whole might and see that you
Essential Pilates for Beginners: The Saw
Hi. My name is Jamie Rutt. I'm a fully certified STTOT wise instructor and today we're going to show you how to do the saw. So Stephanie is gonna demonstrate. Go ahead and sit back just a little bit on the mat and extend your legs out long. So the saw is an exercise to work all of the rotators ofleft first rotating and now exhale around down reaching out for you pinky toe and the back one is gonna curl under. So you're reaching in both directions. Inhale and straighten back up. Palms are forward and then exhale back to the center. Good. Now, rotate towards me. Inhale and then exhale rounding forward reaching, pull the abdomen as you go and then inhale to lengthen up second time this time and exhale back to the center. Good. Again, inhale to your left. Exhale rounding down. Turn that back from under. Reach arms in opposite direction . Inhale to lengthen up. Sitting as high as you can. Exhale back to a center. One more time. Inhale to the left.
Essential Pilates for Beginners: The Hundred
Hi. My name is Jamie Rutt. I'm a fully certified STTOT Pilates instructor and I'm here to show you how Pilates can be fun and effective. Today, we're gonna start with the Hundred. The Hundred is a popular Pilates exercise meant to work your abdominals and also challenge your breath coordination. Sogonna bring your legs up to table-top. So you're gonna bring the inner thighs together. Now, when you bring your legs up, make sure you pull your abdomen and press your lower back into the mat.go ahead and extend your legs out in a diagonal, keep those inner thighs squeezing together and then as you get more and more advance, you can start to lower the legs down while keeping those
Essential Pilates for Beginners: One Leg Circle
Hi. My name is Jamie Rutt. I'm a fully certified STOTT Pilates instructor. And today we're gonna take you to the exercise one-leg circle. My assistant Stephanie here is going to demonstrate so go ahead and roll down to your lower back if you're lying down in the mat. You get a pressure hands on todown along the mat. Again, we're gonna go ahead in to the left leg so draw that left leg so draw that left leg in. Extend the leg up to the ceiling. Really keep your neutral spine anchors and now circle leg across the body and
Essential Pilates for Beginners: Open Leg Rocker
Hi. My name is Jamie Rutt, I'm a fully certified STOTT-Pilates instructor and today we're gonna go do the exercise called open-leg-rocker. So, Stephanie is here to demonstrate and we're gonna start with a prep because open-leg-rocker is an intermediate exercise and it's again, all about yourtake the legs about hip distance apart. Good. So, this is your starting position and this is actually how you're going to roll too. So, you're gonna draw your abdominal then, you're gonna roll back to the shoulder blade and then come back up on the zip bone, hold here now. Here, you wanna go for a little leg in your sign. You're really pulling your chest forward. So, in the other hole, act a roller back. Good. Inhale, holding here, lifting up the chest. One more time like that. Roll back, inhale, hold here. Good. So, we're gonna go into the next version of open-leg-rocker. So, what you wanna do is stand up nice and tall, holding on to the angle and just go ahead and extend your right leg and then sit out tall and then go ahead and extend your left leg out. Good. Holding there. Now, if holding this position is hard enough, that you really use your arms to pull on the
Essential Pilates for Beginners: The Roll-Over
Hi. I'm Jamie Rutt. I'm a fully certified STTOT-wise instructor and I'm here to show you how Pilates can be fun and effective. So today, we're gonna go over the exercise called the Roll Over. So Stephanie is gonna demonstrate. So go ahead and lie back. So the roll over is all about abdominals. Soarms on this one. So all you wanna do is squeeze your inner thighs , use your lower abdominals and on your exhale you're just gonna lift your tail bone about 2 inches off the mat and
Pilates Exercises for Neck and Shoulder Injuries
Hi. My name is Jaime Rutt. I'm a fully certified Stott Pilates Instructor and today we'll take you through a series of exercises that's going to help if you have any neck or shoulder injuries. So, Stephanie is gonna help us today, she's gonna demonstrate. So, go ahead and lay all the way your backso you feel the stretch to the back and then drawing the shoulder blades together. Good,keeping those abdominals pulled in so you're just working to the upper body . So again you see this one is really small, not much else is moving. It's just the calf isolation. You're retracting the shoulder blades and then you're pushing through in (and protracting?) , good one more and press all the way through and then just settle back into your neutral position , right there. Good, abs in, very nice, good, now go ahead and lay down on the stomach. So, now we're gonna work
Essential Pilates for Beginners: Double Leg Stretch
Hi. I'm Jamie Rutt. I'm a fully certified STTOT-wise instructor and today we're gonna go over the exercise double leg stretch. So Stephanie is gonna go ahead and demonstrate. So go ahead and roll down to your line in your lower back. Now, we're gonna start out with the prep for this exercise 'causeup to table-top. Now, you're gonna curl your body up so your shoulder blade are trying to lift up and off the mat. Now, without loosing this connection here in your abdominals, you're gonna inhale to