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FreePilatesOnline.COM                                  WHEN IN DOUBT BREATH OUT!

HOME

LESSON THREE


      Pre-Pilates

Basic concepts to learn how Pilates' breath really works.

WHEN IN DOUBT BREATH OUT

 


Do It Right!


Unfortunately, you will not have the joy of experiencing me yelling at you, so you will have to be your own disciplinarian!


Concentrate on doing only the movement. Always notice if your back, or neck 'take the weight' of the exercises. Our Integral Seven engagements should keep the spine and other problem areas released, loose, and ready to move.

    

 


Pre-Pilates Exercises


Breaking down our movements into bite-sized bits.


Exercises

Puffing cheeks prior to movement, with eyes soft, and with toe pointed straight, raise one leg 'using the exhale'. Hold the abs and leg steady as you inhale into the back. Start the exhale and use it to lower the leg, keeping the torso stable on the floor


Alternate legs.


Six or less reps.


Exhaling out to prep...


And then a continual movement of :


Inhale to bring rt leg up


Exhale left leg up – stable!


Inhale - bring rt leg down


Exhale left leg down.


Change, and start with the other leg


One up inhaling


Other up exhaling


One down inhaling


Other down exhaling


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Hands behind pillow with elbows somewhat extended. Keep the head heavy and neck and throat released


More advanced? Look Ma! No Hands!


Type One - USE THE EXHALE to bring upper torso into crunch position and then inhale returning head to mat.


Type Two - Use the exhale up. Pause and hold steady as you breath in. USE THE EXHALE to PRESS the torso back down to the floor. Inhale while staying stable on your back, and use the exhale to come up again.


Type Three – Use one inhale to come up in the crunch. Stay up and breath in stably. USE THE EXHALE TO PRESS DOWN, AND GET A BOUNCY INHALE TO BRING YOU BACK UP IN THE CRUNCH!


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Single leg stretch


One or two legs in tabletop.


Can be done with head down, or in a supported crunch...


Exhale, using this energy to press one leg out.


Inhale bringing this leg back in.


Reverse legs and repeat up to six times or until you feel you are no longer doing them correctly. Begin same again or move on to another exercise.


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Rocket Leg


Leg stretched


Remembering to keep shoulder blades firmly on the mat.


Use the exhale to slow down, stop, and launch the leg back into space.


Try to find a 'triply-engaged exhale to do those three things.


Inhale quickly, but lower the leg slowly...


Much stronger exercise: both legs straight raise and lower, using the exhale to raise two straight legs.


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Oblique Crunch, remembering to use abs, holding elbows somewhat out, exhaling and bringing the right rib to the left hip. Inhale and slowly come back down, but do not touch head to mat, and then start exhale and alternately crunch to opposite side.


Heavy head.


More advanced..with legs at table top..or God forbid, legs extended above mat.


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Another crunch type horror.


Use your exhales while, crunching to the left and extending right leg. Then alternately, crunch to the right extending the left leg.


Neither legs nor head touch the mat.


Remember to really use that exhale to stabilize, ESPECIALLY IN CRUNCH TYPE HORRORS!


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Press palms of hands into mat beside you. Press shoulder blades into mat as well. Arms rigid. Lift rigid arms small distance keeping blades into mat. Pulse down. ^ Do not bounce neck, head shoulders, upper back. Push out that fifth exhale. Do 100 in sets of five. Also do this exercise in a crunch position. And in crunch tabletop. And in crunch, legs extended!

  


Exercises


Cycling. Occasionally turn head from side to side to notice if you are building up tension.


Pay attention to soft eyes, shoulder blades and abs.


When you are getting tired, BREATH OUT and gain a few more minutes of strong Pilates awareness. Get that exhale doing the work for you. You know what I mean!


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Back extension. Lie on stomach.


Exhale pulling stomach in so back is not taking weight of body. Make sure you get a full wringing exhale, so that a good bouncy inhale can easily lift one leg leg up and strongly exhale as leg goes down. Reverse.


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Do this same exercise while using a bouncy inhale to bring the upper body and chest up and strongly exhaling to press it down.


Bring legs to table top position. Open one leg as a book while inhaling. Exhale to close. Alternate 6 times with opposite leg.


Keep the hips stable. Do not let the leg 'drop' to the side. Instead, 'move it' to the side. Just because it is an inhale does not mean it should just let go!


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Start with legs in table top (or keep them on the floor). Keeping legs together move both to one side while inhaling. Exhale to bring them back up. Repeat other side. Hips will turn somewhat , but the shoulders and lower ribs of the back will stay stably on the mat


If done with feet on floor, the outside foot will leave the floor slightly.


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Shoulder bridge.


Lie on back, without a pillow, and feet placed fairly widely on the floor. Exhale to bring back up one disk at a time imagining a hook pulling your pubic bone up the front of your body. Pause at the top and inhale.


Exhale as you lower your back one disk at a time.


Keep a soft chest with shoulder blades in place.


NOTICE THE AREAS OF YOUR BACK THAT YOU DON'T NOTICE!!!


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Keep even weight on both arms. Use the exhale to stabilize the sheath wrapping around your body. Also use the exhale to extend the leg behind you – slightly lifted


KEEP THE HIPS STABLE AND CENTERED


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LEG LIFT


Exhale here to stabilize the body – hips stacked, shoulders stacked, waist slightly lifted, spine straight, pelvis slightly tucked from the full abdominal engagement.


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Use the bouncy inhale to let the leg gently fly up with a pointed foot.


Keep the torso stable. Use the breath as always


Flex the foot, start the exhale and use that proper exhale to press the leg back down to the other one.


Let a bouncy inhale pop the leg up - starting the breath and movement cycle over again


Exhale.


As you inhale

 


this is Freee Pilates

 

 

 

 

 

 

 

 

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