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Jul 7

A Pilates expert says these are the five ‘essential’ moves most people should be doing – TechRadar

Fitness Comments Off on A Pilates expert says these are the five ‘essential’ moves most people should be doing – TechRadar

I love Pilates. The practice has helped me build full-body strength and mobility, allowing me to move freely and keep injuries at bay. Its also my favorite way to break up a day sitting behind one of the best laptops, other than a jaunt

If you want to give it a go, Pilates expert Portia Page says there are five foundational moves worth learning above all others; the hundred, kneeling side kick, saw, push-up and leg circles.

Below, she walks you through each one, explaining the many benefits on offer and some optional modifications to make them more accessible.

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Portia Page has been in the fitness industry for more than 30 years. She is an NCPT (nationally certified Pilates instructor) and a Balanced Body master instructor for Pilates, Barre and more.

She also holds further certifications with the ACE (American Council on Exercise) and AFAA (Athletics and Fitness Association of America).

Modifications

If you feel your lower back lifting off the floor when doing this move, Page suggests two possible remedies. You can try bending your knees so your shins are parallel with the floor, or bending your knees and placing your feet flat on the ground.

She also has tips for anyone who feels their neck straining when reaching it towards the chest.

Try keeping the head and shoulders propped up with either a towel or pillow. O you can take a towel folded lengthwise in your hands, place it behind your head, then hold your head up and hold the position for 30-60 seconds.

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Benefits

The hundred warms up the body, Page explains. It also teaches correct breathing with abdominal engagement, increases abdominal strength and increases upper back flexibility.

Everyone needs strong abdominals to support their torso and limbs throughout daily activities. A strong core is also helpful for maintaining good posture, which keeps the body in a relaxed-yet-ready state throughout the day in all positions, whether youre sitting, standing, walking or otherwise.

Modifications

If you have limited flexibility in your legs, you may be unable to extend them vertically towards the ceiling. If this is the case, Page recommends lifting your thigh vertical with your knee bent so your shin is parallel to the ground, then making small circles with your knee rather than your foot.

Benefits

This move increases the flexibility of the hips and legs, Page says. It also warms up the hip joint and pelvis, strengthens the abdominals, builds awareness of the upper body muscles and develops control through the torso and arms.

Modifications

Some people may experience discomfort when supporting their weight through the planted wrist. To avoid this, Page suggests lying on your side as you do this move, pushing your bottom leg into the ground and extending your lower arm in front of you for stability.

You can also reduce your range of motion in any part of the exercise to make it challenging but achievable (this might mean not lifting your leg as high, or moving it as far forward or backward).

If your flexibility is limited, reduce your range of motion.

Benefits

Doing the kneeling side kick stretches the hamstrings and hip flexors, and strengthens and sculpts the outer thighs, says Page. It also brings awareness and control to the lumbo pelvic region for everyday activities.

Modifications

If your lower back is tight or your hamstrings are less flexible, preventing you from sitting tall, you can sit on a pillow or small box to lift the hips off the floor and give you room to sit up on top of your sit bones, Page explains.

Benefits

Do this move to increase your mobility and rotation of the spine, Page says. It teaches correct sitting posture too, as well as strengthening and stabilizing the core and pelvis.

Modifications

If you feel pain, discomfort or a lack of control in the lower back when bending and straightening the elbows, lower your knees to the ground when in the plank position, Page advises.

If there is discomfort in your upper body or wrists, perform the plank and push-up against a wall, or a raised surface like a windowsill or sturdy chair.

Benefits

The push-up strengthens the entire body, says Page. It's simple, but effective.

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A Pilates expert says these are the five 'essential' moves most people should be doing - TechRadar

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