Prayer Cat Camel

Position: InhaleStart on all fours.

Motion:
PrayerExhale as you sit back onto heels, lower head, tuck chin, and
reach arms out.
CatInhale as you arch your back up and hollow out abdominals while
your head remains tucked.
CamelExhale and lower abdominals and reach chin toward ceiling. Tuck
chin and sit back into Prayer position.
5 reps total
Pilates abdominal roll-up
Position: Lying on your back, legs are together, toes are exed. Arms are
above your head.
Motion: Inhale, lift arms up, tuck chin, and use your abdominals to sit up
and then continue to fold at the waist as you reach past your toes. Legs
should stay xed the whole time. Exhale as you slowly use your abs to
lower yourself back down to the oor and return arms to starting position
above head.
5 reps total
Dynamic hamstring
Position: Lying on back, hip and knee at 90 degrees. Engage abs as head is
lifted. Both hands are behind the knee.
Motion: Straighten leg up to the ceiling, then return to start position with
toe pointed.
10 reps each leg
PrincetonUniversity
Athletic Medicine
Pilates Flex and Stretch: a Dynamic
Flexibility Program
Single leg pull-ins with a bent knee
Position: Lying on back, hug one knee into chest, opposite leg straight but
off the oor 2 inches. Both toes are pointed the entire time.
Motion: Pull one leg into chest for a 2 count while opposite leg is straight,
then switch legs. Neither foot touches the oor. Use abs to keep back at on
mat and to further open up the stride angle without arching back.
7 reps each leg (alternate legs)
Scissor-single leg kicks
Position: Lying on back, hold one leg straight up at your calf with both
hands. The opposite leg is straight but off the oor 2 inches. Both toes are
pointed the entire time. Engage abs as head is lifted and keep back at.
Motion: Pull one leg up into chest for a 2 count while opposite leg is
straight, then switch legs. Neither foot touches the oor. Use abs to further
open up the stride angle.
7 reps each leg (alternate legs)
Half-split with cobra pushup
Position: L leg is in front of you in a gure 4 position, R leg is extended
straight behind you. Both elbows are on the oor and head is tucked.
Motion: Inhale to prep. Exhale as you lift upper body to cobra position,
lifting chest and chin to ceiling. Try to deepen stretch in hip exor. Relax and
lower back to starting position, deepening the stretch in the lateral hip.
3 reps each leg (6 total)
Saw
Position: Seated. Both legs are straight and a little past shoulder-width
apart. Toes are exed. Sit up so that the chest is lifted while both arms are
out to the side.
Motion: Inhale, rotate, and twist to L side. Then exhale and reach down
as you try to saw off your L pinky toe with your R pinky nger. The L hand
reaches behind you in an arm-extended position. To switch sides, inhale as
you lift chest back up and twist to the R side. Exhale and reach toward your
R pinky toe with your L pinky nger. The R hand reaches behind you in an
arm-extended position. Continue to alternate sides.
7 saws each leg, (alternate sides)
Seated spine twist
Position: Seated with legs straight, toes are exed. Chest is lifted while
arms are extended and parallel to your legs.
Motion: Inhale as you rotate out to the L side. R arm remains in line with
legs, the L arm reaches behind you. Exhale as you return L arm to starting
position. Then switch to rotate to the R side. Continue to alternate sides.
5 spine twists each side, (alternate sides)
Seated spine stretch forward
Position: Seated, legs are shoulder-width apart, toes are exed. Chest is
lifted, shoulders are back.
Motion: Inhale, tuck chin. Exhale, reach forward with both arms toward your
toes, using your abs to fold at the waist. Keep arms parallel to your legs.
Sit back up to return to starting position, lifting chin back up, and pinching
shoulders back.
5 reps total
Lateral hip roll-ups
Position: Lie on your back, with both knees bent. Cross one leg so that the
ankle is over the thigh. Leg is in gure 4 position. Place both hands behind
thigh of the other leg.
Motion: Inhale, pull leg into chest so that hips roll up, exhale, and return to
starting position.
5 reps each hip (10 total)
Tree stretch
Position: Seated, both knees are bent, spine is straight.
Motion: With both hands holding behind L knee, ex and extend your knee
5 times so that your left toe taps the oor with each rep. After the 5th rep
straighten the leg toward the ceiling with your toe pointed, then climb your
hands up the leg. At the top, pull your leg closer to your body to deepen the
stretch. Next, climb down your leg as you lower your upper body to the oor.
Tree stretch (continued)
Pull your leg in again, and then use your abs as you climb back up your leg
and pull at the top. Bend knee to return to the starting position. Switch to
R leg.
2 reps each leg (4 total)
Mermaid
Position: Seated off to R side or Mermaid position.
Motion: Inhale, reach L arm up over your head (lengthening through the
waist), while the R arm is bent on the oor. Then exhale as you fold over
at the waist, bringing L hand to oor, inhale and reach your R arm back up,
exhale and counter-stretch to the opposite side. Repeat and then switch off
to L side or opposite mermaid position.
2 reps to each side (4 total)
Pretzel
Position: Seated Indian style with L shin in front.
Motion: Reach both arms out to the front and use abs to fold at the waist,
inhale as you sit up, exhale as you reach out. Do two reps. Then climb
ngers over to the knee where the shin is in front. Try to get your forehead
to touch your knee while you reach out diagonally. Inhale as you sit up,
exhale as you reach out. Do two reps. Switch seated Indian style so that R
shin is in the front. Repeat forward and diagonal reps.
2 reps forward and 2 reps diagonally (8 total)
Double-leg kick hands-clasped
Position: Lie on stomach, hands on small of back. Head is turned to L.
Abs engaged throughout motion.
Motion: Kick both legs twice. Then turn your head to center, lift the chest
and legs to a superman position but your hands are clasped and lifted
behind you. Lower body to mat, while turning head to the R. Repeat kicks
and lift back up to superman position.
2 reps total
Double-leg kick-hands spread open
Position: Lying on stomach, hands on small of back. Head is turned to L.
Abs engaged throughout motion.
Motion: Perform technique as illustrated in #14, except with spread hands
open and behind you as you reach through your ngertips. Lower body to
mat, while turning head to the R.
2 reps total
Rolling like a ball
Position: Sitting up in a tucked position. Both hands are pulling on the shins.
Balance with abs engaged as you keep feet lifted off the oor. Toes are
pointed.
Motion: Roll down onto your spine maintaining tucked position and then use
abs to roll back up to starting position. Remain in the tucked position the
entire time.
5 total rolls
Open-leg rocker
Position: Sitting with both legs slightly wider than shoulder-width apart. Lift
your legs to hold onto them at your calves. You are in V-sit position, toes
pointed toward ceiling. Abdominals are engaged and you are balancing with
straight spine.
Motion: Roll back as you keep your legs and arms straight in the V-sit
position. Use abdominals to roll back up to starting position.
4 total V sit rolls