You are on page 1of 1

20.02.

2018 Classical Pilates Mat Online Workout: One Hundred for Beginners

Before printing, click on File, then Page setup, & select landscape orientation

Classic pilates beginner exercises


online
Classical pilates mat online workout for beginners : Free pilates exercises online
Hundred Pilates information
(1) Learning Pilates from other than a real live instructor is Level: Beginner
not easy, and does carry some slight risks. You should (in Classical Pilates for Beginners: Repetitions: 100 pumps, 10 full breaths.
addition to these notes) attend a course of certified Pilates The One Hundred
mat sessions. This is the safest way to learn, and it's also a lot Purposes:
of fun! (2) Please ensure that you are competent in "Pilates
Contrology". (free pdf e-book). To warm up.
To engage the concentration.
Setup: To engage the powerhouse.
To co-ordinate the breathe with the
Zip and hollow (engage the Powerhouse). movement.
Tuck your chin; and roll your head up far
enough to see your belly. Keep the front of Precision Points:
your neck long.
Right knee to chest, left knee to chest. Glue your spine to the mat.
Stretch your arms long to your sides. Roll your shoulder blades away from your
ears.
Action: Engage your gluteals, and press your inner
thighs together.
Bounce a ball under your hands by moving Level: Beginner
your arms up and down about 7 inches! Repetitions: 100 pumps, 10 full breaths. Modifications:
Breathe in for five pumps. Don't let an injury or weakness stop you! There is
Breathe out for five pumps! Preceeding Next Exercise: always a modification, so take your time and find
Repeat for a total of 10 full breathes (100 the right one for you. If in doubt, seek advice!
Exercise: The Rollup
pumps). The Relaxation Shoulder injury - pump softly, or just
Position lengthen your arms away.
Classic Pilates Cueing: Weak neck - Rest it on a pillow, and keep
your knees bent.
Pump 2,3,4,5
Knees to chest, lower your Weak lower back - Keep your knees bent,
Pump 2,3,4,5
(In the Classical head and stretch your legs and if necessary keep your feet on the
Breathe in and pump five.
Pilates mat sequence, out long with arms lifted to ground.
Breathe out and pump five.
relaxation and the ceiling. Weak hip joints - Keep your knees bent, and
Zip up and keep your eyes on the belly!
centering preceeds if necessary keep your feet on the ground.
the One Hundred).
Classical Pilates Technique: the Hundred, © Bruce Thomson,
EasyVigour Project
(Classical Pilates Technique: The Hundred, Scroll right>>>...)

http://www.easyvigour.net.nz/pilates/h_chundredbeg.htm 1/1