Pilates Sample Exercises

A Pilates exercise program is a safe and effective way to get fit for people of any age. Pilates can also help people over age 50 and seniors keep their bodies strong and healthy. Pilates exercise focuses on the mind and the body for physical and psychological well-being. The exercises help strengthen the core muscles of the abdomen, hips and back for greater strength and better balance. Pilates is an effective program for all fitness levels, even if you've never tried it before. People over age 50 and seniors who have had hip surgery or suffer from back pain can benefit from Pilates exercise.

Regular Pilates exercise can help improve balance and posture. The fluid movements of Pilates lengthen and strengthen the muscles and improve joint flexibility. The controlled breathing that is a central part of Pilates helps to reduce stress. Regular exercise helps to reduce blood pressure and aids in weight loss. Performing a Pilates exercise routine a few times each week will improve joint mobility and help reduce pain from conditions like arthritis. The smooth stretching motions of Pilates increases the range of motion of muscles and joints without placing too much stress on joints. Even people with back problems can benefit from a Pilates exercise program. Poor posture often contributes to tired, achy back muscles and back pain. As the core muscles strengthen and posture improves, back pain is often greatly reduced or eliminated.

Pilates for Over 50s

Click to View Product Details

$11.48

Newcomers to Pilates training will begin by learning 12 foundational exercise movements that are performed while lying on a comfortable exercise mat. These foundational exercises will help prepare your body for more advanced exercise movements. After mastering the foundational exercise, you can move to more advanced exercises and then to Pilates exercise equipment. The foundational exercises include the base position, breathing exercises, pelvic exercises, rib cage and arm workouts, leg workouts and strength exercises.

An example of a foundational Pilates exercise is the pelvic tilt, which works your core abdominal muscles. Bend your knees and place your feet firmly on the mat. Keep your arms at your sides and your palms on the mat. Press your lower back against the floor by tilting your pelvis slightly upward and back toward your chest. Relax and repeat this exercise 5 to 10 times. This exercise will also help get your spine in alignment and lessen back pain. There are many different variations on Pilates exercise but once you learn the basics, the more advanced exercises will be easier to perform.

Pilates is a fitness training program that stretches muscles for long, lean muscles for increased flexibility and healthy joints. When exercising using the Pilates method, don't forget your feet! Walking for long distances, standing in one place for a long time, improper shoes or shoes without the proper arch support and high heels can lead to foot pain. If you suffer from tired achy feet, Pilates for foot fitness may help.

Start with your toes. Sit in a comfortable position and place your fingers under your toes. Use your thumbs to massage the tops of your toes at the joint closest to the top of your foot. Gently press downward and outward to stretch the toe joint. Hold each toe in this extended position for about 15 seconds. Start with the small toe and work across each foot to the big toe. Repeat twice.

Increase the flexibility and strength of your ankles by slowly rotating the entire foot in circles. Sit in a comfortable position in a chair. Lift one foot slightly off the floor. Rotate the ankle all the way around toward the left and then back around toward the right. Repeat the same movement 5 times for each ankle. Finish this Pilates flexibility exercise by rotating both feet at the same time for 5 repetitions.

Pilates Anatomy

Click to View Product Details

$9.57

Sit on a chair and place both bare feet on the floor. Make sure that your knees are bent at no more than 90 degrees so that your ankles are directly beneath your knees. Place your feet apart the width of your hips. Lift all of your toes up and then lower them back down to the floor. Next, lift and then lower only your big toes. Do this Pilates exercise 5 times. Try to slide your big toes back and forth across the floor without moving your foot. Slide your small toe back and forth across the floor without moving your foot. Exercise your toes for 5 to 10 repetitions.

Build up the strength and flexibility of your long arches by sitting upright in a chair and bending your knees so that your ankles are directly beneath your knees. Place your feet slightly apart, but no wider than your hips. Lift your instep while keeping your toes and heels flat on the floor. Lift and then lower your instep arch. Repeat this exercise 5 times. Increase repetitions up to 10 as the strength and flexibility of your arch increases. To improve your lateral arch, keep your toes flat on the floor. Try to push your heel toward your toes. You should feel the outer arch lift. Repeat this exercise 5 times.

Avoid foot pain and relieve tired achy feet by taking care of the muscles, bones and tendons in your feet. Pilates exercises for the feet will help increase flexibility and build muscle strength. It only takes a few minutes each day to have healthy, strong feet.