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| Journey to the Center -- Workout |
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| Anyone can benefit from a Pilates workout. Here are 5 powerfully effective exercises recommended by Brooke Siler. No elaborate equipment is necessary; you perform them on a mat. Do this workout 2 to 3 times a week, and you'll be ready to take charge in no time.
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| Mermaid |
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1.Sit on your right hip with your legs bent to the left next to you. Let your knees part to a comfortable position and, using your left hand, secure your ankles as close to your buttocks as you can. Extend your right arm straight up [A].
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2.Inhale, and as you exhale, engage your abdominals, hold your ribs in, and create space in your side as you lean your torso to the left. Reach your arm up and over to stretch the sides of your waist [B]. Inhale as you return to the starting position, and exhale to complete the movement.
3.Place your right hand on the mat, extend your left arm straight up, and lean to the right. Repeat the sequence 3 times, then switch your legs to the right and do the sequence on the opposite side.
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| Rolling Back |
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1.Sit tall with your knees bent and feet flat on the mat, knees and feet squeezed tightly together. Extend your arms in front of you at shoulder height, palms facing down [A]. (If this is too difficult, you can begin by holding onto the underside of your thighs for support, with feet hip-width apart.) |
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2.Inhale, pull your navel in toward your spine, and imagine someone pressing a fist into your lower abdomen. Exhale and, initiating the movement from the lowest part of your belly, slowly roll backward toward the mat. Avoid letting your upper back round or your shoulders move forward [B].
3.Continue to roll backward as far as you can, keeping your upper back still. Inhale, then exhale as you use your belly and your breath to roll yourself up again. Repeat 8 times.
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