Part 2
A continuation from last weeks movements explained.
Bridge
In Pilates we have two types of bridges, articulated and neutral. An articulated is emphasizes spinal flexibility. Where as in the neutral bridge the spine moves as one piece.
Table Top
In this position your knees are bent and your feet off the floor and your inner thighs are lightly engaged. This position teaches you how to effectively “train” the abdominals really challenging the transverse abdominus.
Part 1
Below are two specific movements that are taught and many times mentioned in Pilates classes.
C Curve
The C-Curve describes the shape of the back after the deep abdominal scoop. This is also a great stretch for the spine. One classic Pilates exercise that uses this shape is the Spine Stretch Forward.
Balance Position
In this position you are balancing slightly behind your tailbone. The key in maintaining this perfectly balanced position is to engage or pull in your deep abdominals. Another classic exercise that uses this position is the Rolling like a Ball.
In the next few weeks I will explain a few more of these Pilates movements.
Let’s dive right into a few Pilates equipment exercises to implement in the cyclists cross training program.
Pilates Footwork: This is is great for proper knee and leg alignment, stretches calves and strengthens and mobilizes ankles.
Stomach Massage Flat:
Feet in Straps Circles:
Side Lying Push Away: Strengthens the outer thighs
Chest Expansion: Opens the Chest
Supine Arms: Builds Strength in the Upper Body
Long Box Pulling Straps: Strengthens back.
Articulated Bridge and Push Away: Strengthens the Hamstrings and Low Back.
Superman: Back Strengthener
Standing Splits: Strengthens Inner and Outer Thighs
Pike and Reverse Pike: Strengthens Upper Body and Abdominals.
Reverse Pike/Tendo Stretch
* There are many more exercises in the Pilates repertoire as mentioned above these are just a few.
As always don’t forget to stretch.
Jodie Pilates Blog 