![]() ![]() Complete one set of six to eight repetitions. Imagine laying a strand of pearls down on the mat. Be sure to "imprint" your spine into the mat by placing each vertebra down one at a time. Inhale and then exhale as you reverse the movement back to the starting position. Your hips will be extended and there should be a nice line from your knees down to your shoulders. Gently lift the vertebrae one at a time until you are resting on your shoulder blades. As you exhale, slowly peel each vertebra up, starting with the tailbone. Think about pulling the belly button toward the spine and wrapping the spine with the deep abdominal muscles. The heels should be in line with the "sits"/butt bones and the spine and pelvis should be in a natural, comfortable position. Retract the shoulders away from the ears and relax the arms. Lie on your back with the knees bent and arms down at your side. ![]() For a moderate level of intensity, perform the exercise on a stability ball. As a beginner, the exercise can be done on the floor. This demonstration (articulating shoulder bridge) is an advanced method of Pilates on the reformer. Proper breathing and posture, along with spinal and pelvic awareness, are fundamental concepts in Pilates. The difference with Pilates is that the exercises are performed slowly, with an emphasis on body awareness and proper form. Many of the exercises are similar to things you have seen and done before. The Pilates method emphasizes core strength, flexibility, and kinesthetic awareness. Watch a video demonstration on this Hot 'n Healthy exercise. Pilates was once the domain of professional dancers, but now it is more mainstream. Pilates (pronounced puh-la-tees) is a series of strengthening exercises developed by a man named Joseph Pilates in the 1920s. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).The Pilates method of exercise is gaining popularity in Savannah for the results it can produce. Remember, this doesn’t mean you need to join a gym.
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