These exercises are usually known as Pre-Pilates.
They are exercises designed to help us better understand “Pilates” exercises.
They are suitable for beginners and anyone else that wants to dig deeper into their practice.
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Pre-Pilates: A warm up
Diving straight into the Matwork after sitting at a desk all day long is not a great idea because we will have become still and immobile.
This short sequence is designed to get us moving again and warmed up ready for the more challenging Matwork
For the Matwork exercise videos: click here.
Breathing: Awareness Raising
Enhance your Pilates practice with different breathing techniques. Many teachers (and brilliant ones) do not spend time teaching breathing patterns as it can be confusing…
But though breathing can get in the way of just “getting your move on”, it is still definitely worth having a look at.
Deep Core Activation
Get more out of your Pilates practice. Become aware of the different parts that make up “the core”.
That’s the deep abdominals, the spinals, diaphragm and the pelvic floor. Fun fact: the Pelvic Floor and the Diaphragm work in unison!!! Oh yes 🙂
Finding Alignment & Staying Aligned
Strength, flexibility and control are three words that have famously been uses to describe what Pilates is (Romana Kryzanowska). My own humble offering is that Pilates is all about consciously moving in and out of alignment – so learning about your alignment is a good place to start.
Theis will help you understand starting and ending positions for exercises as well as directly challenging your body in a very functional way!
– Supine: Find Alignment (Pelvic Rocking) – Marching & Toe Taps – Diagonal Press – Dead Bug – Bridging w/ marching
– Side Lying: Find Alignment (Pelvic Pushes) – Find Alignment (Rocking) – Side Leg Lowers
– Prone: Find Alignment (Limb Reaches) – Swimming
– All Fours: Find Alignment (Four Point Kneeling) – Opposite Arm & Leg Reach
– Standing: Find Alignment (Heel Rocking) Diagonal Press – Knee Lifts
Spinal Mobility & Strengthening
Many people think that we walk with our legs and our arms need strength to push and pull. Perhaps this video (here) can help you think about this in a different way!
The more time we spend in sedentary activities, the more important gaining both strength and mobility of the spine becomes. Your spine is your foundation. It’s like the keel of a ship and your shoulder and pelvic girdles are the bulkheads. It is the base upon which everything in your body is attached to.
– Supine: Pelvic Rocking – Pelvic Clock – Abdominal Curls & Oblique Abdominals – Spine Twist Supine
– Bridging: Pelvic Curl – Typewriter – Hip Dips
– Side: Bananas
– Seated: Seated Side Stretch – Twist – Half Roll Downs
– Prone: Rockets – Mini Swan
– All Fours: Cat / Cow – Tail Wag – Hip Circles – Shoulder Circles – Hip & Shoulder Circles
– Standing: Roll Down 1 & 2 – Extension – Side to Side – Rotation
The Lower Body
– Seated: Marching – Squeezes – Plantar & Dorsiflexion
– Supine: Marching – Plantar & Dorsiflexion
– All Fours: Leg Reach & Knee Stretch
– Prone: Swimming – Beats
– Side: Upper Leg Lifts – Lower Leg Lifts
– Standing Legs: Space Invaders – Leg Lift Side – Leg Crossover – Marching – Knee Bends: Parallel & Wide V – Squats: Parallel & Wide V – Lunge: Upright – Lunge: Tilt
The Upper Body
– Shoulder Mobility: Lateral Rotation & Medial Rotation – Elevation & Depression – Protraction & Retraction – Arm Raises – Telescope Arms – Pinwheel – Angels in the Snow
– Two Shoulder Stability: Triceps Dip – Sternum Drop – Plank prep – Modified Plank – Plank – Plank with one limb lifted
Plank with two limbs lifted
– One Shoulder Stability: Side Plank Prep – Side Forearm Plank – Side Plank – Side plank legs stacked – Side Plank Leg Lifts
The Upper Body
– Pushing & Pulling: Rotator Cuff – Triceps Press – Chest Press – Overhead press – Lateral press – Pulling – Biceps Curl – Pulling Up (lifting) – Pulling down – Forward Raise – Side Raise – Pull Back
– Full Body: Rotation
Stretching: Lower Body
Supine & Prone: Hip Flexors – Hamstrings – Hip Adductors – Hip Abductors – Hip Rotators – Quadriceps
Kneeling & Prone: Hip Flexors – Hamstrings – Hip Adductors – Hip Abductors – Hip Rotators – Quadriceps
Standing: Hip Flexors – Hamstrings – Hip Adductors – Hip Abductors – Hip Rotators – Quadriceps – Calf Stretch – Soleus stretch
Wall: Calf stretch – Soleus stretch
Stretching: upper body
Standing: Chest stretch (wall) – Chest Stretch – Posterior Shoulder – Posterior Shoulder & Upper Back – Triceps – Neck – Forearm & Wrist Extensors – Wrist & Finger Extensors – Wrist & Finger Extensors – Wrist & Finger Flexors – Fingers & Thumb
Please Obtain Your Doctor’s Permission Before Beginning Any Exercise Program.
You understand that physical exercise can be strenuous and can expose you to the risk of injury.
We recommend in the strongest terms possible that you get a physical examination from a doctor before participating in any exercise activity.
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