Pilates Exercises

Pilates sequence designed for swimmers 14yrs+

Note: Don't push into any stretches. Take time to gradually build strength. If feeling any pain stop the practise.

Routine:

  • Dynamic Downward Dog: Upside down V-shape with hands spread and head between arms. Peddle feet so you can feel stretch in calf muscle and hamstrings, keep hips lifted.
  • Downward Dog: Hold V-shape for 5 breaths (breathing in through nose and out through the mouth)
  • Plank: Move forward into plank position- resting on toes and with hands under shoulders
  • Rotating Plank: Rotate so leading hand is pointing the ceiling, return to plank and repeat for the other side
  • Lower whole body so hovering above ground
  • Press Up: Transition into Press-Up (squeeze elbows together, forehead down to ground)
  • Cobra Pose: Return to floor then keeping hips and legs on the floor, stretch the back by pushing up with arms (hold for 3 breaths)
  • Childs Pose: Return to floor and then lift backwards into childs pose for a few breaths
  • Table Pose: Hands under shoulder, knees under hips
  • Balancing Table Pose: Raise one arm into handshake, straighten opposite leg, raise arm and leg together while keeping hips still (repeat with other arm and leg)
  • Back Extension: Return to floor with elbows bent and hands forward. Breath and lift the back, extend arms forward, sweep arms back to T-shape, sweep arms further back squeezing shoulders blades together (repeat 4 times)
  • Cat stretch: From table pose arch the back and bring shoulders forward
  • Seated hip twist: Sit on floor and lean back with legs bent, rotate hips and legs keeping strong in the shoulders (repeat 4 times)
  • Seated hip twist with threading: Continue rotation but allows knees to drop and bring opposite arm over and thread through back
  • Sliding legs: Lie on back, feet on floor with knees bent. Slide one leg to flat and then return to bent position.
  • Alternating leg stretch and squeeze: Both legs to table top knee, extend one leg whilst bringing in the other and squeezing toward chest
  • Combined leg stretch and squeeze: Tuck both knees in with arms and then unfold stretching legs and arms (repeat 8 times)
  • Lying hip twist: Lying on back with arms in T-shape and legs bent, slowly rotate hips and bring knees to one side then the other
  • Lying hip twist with extension: Bring legs to table top, slowly rotate and extend the legs as you rotate
  • Hamstring stretch: One leg on floor other leg at 90 degrees to floor, lift back and hold the extended leg (repeat with other leg)
  • Shoulder bridge: Bring feet into bum, tilt pelvis upwards and lift bum, bring arms over the head to the floor (optionally lift your leg whilst maintaining form)
  • Rocking ball: hold onto shins and rock back and forth, try and hold v-shape as you finish each rock
  • Sitting stretch: In sitting position with knees outstretched bring feet together and hold them close
  • Stirring the porridge: Legs out-wide, reach arms forward as if stirring large porridge one way then the other
  • Sitting side stretch: Sitting down with legs outstretched and soles of feet together, drop one elbow towards floor and reach over with other arm (repeat on the other side)