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Pilates Exercises to do at Home

Exercise	Benefits	Pointers	Picture
Leg Slide X 10	Engages the deep stabilizing muscles to keep the pelvis and lower back stable.	Keep your lower stomach muscles engaged and your pelvis still as you slide your foot away and toward you. Keep the heel in contact with the floor at all times & try to keep the leg relaxed throughout. The stomach is doing the work.
Single Knee Fold Optional double knee fold (not shown) x 10	Further develops your ability to engage your lower stomach and stabilize the lower back while moving your limbs.	Engage the lower stomach muscles and keep your spine in neutral as you float one leg up to hip height. Keep the legs heavy, try not to let the legs take over. Keep the lower stomach muscles engaged as you lower your foot to the floor. Imagine the foot on the floor is resting on a sheet of thin ice, if you press too hard the ice will crack!
Shoulder Bridge x 10	Promotes mobility and flexibility through each section of the spine.	Engage the lower stomach muscles as you imprint your lower back onto the mat and peel the spine off the floor just to the tips of the shoulder blades or where feels comfortable. Slowly lower the spine back to the mat going through each part of the spine for a nice smooth landing.
The Cat x 5	Helps to keep the spine mobile and flexible	Engage your lower stomach muscles and start to arch your spine, initiating the movement from your waist, tuck your pelvis under and continue to arch through your upperback, your head being the last to tuck under. Come back through to a neutral spine, keeping the stomach muscles engaged throughout.
Push - Ups x 10	Strengthens the muscles of the chest, shoulders & arms	Keep your knees under your hips, hip width apart. Try not to allow your head to drop as you descend, keep your head and neck aligned. Engage your stomach muscles throughout to support your back. Elbows point out to the side.
Swan Dive x 10	Strengthens stabilising muscles of the upper and lower back.	Slide your shoulder blades down your back and draw your tummy away from the floor before you come up. You are not pushing with your hands or elbows Head and neck stayed aligned, hovering your face off the floor.
100 x 10	Strengthens the abdominal muscles	Drop your chin toward your chest, reach away with your fingers and hover your hands off the floor. Keep the abdominals flat and hold the contraction for one in breath. Breathe thorasically.
Single Leg Stretch x 10	Develops strength in the abdominals	Exhale as you lengthen your leg away. Your pelvis must stay completely still. Gently draw your second leg in, keeping your upper body open and relaxed.
The Dart x 10	Strengthens the muscles of the back while promoting stability around the shoulders	Draw your belly button away from the floor, drop your shoulders down your back and slowly peel your upper body off the floor. Keep your head and neck in line with your spine, don’t try to look out into the room.
Rest 3-5 secs	A great overall stretch for your spine.	Rest your hips back onto your heels, resting your elbows and forehead onto the floor and relaxing – try also to relax your jaw line
Swimming x 10	Increasing on your stabilizing muscles to maintain balance & control.	Draw your belly button toward your spine and slide one foot behind you. Keep the front of your foot on the floor at all times. You want your hips to stay completely still and stable throughout. The leg action is relaxed and smooth.
Rest 3-5 secs