8. PRE-PILATES EXERCISES

The pre-Pilates workout program we present here is a series of introductory exercises created and adapted by Alan Herdman with the help of physiotherapists, osteopaths and specialized movement researchers. These exercises aim to introduce the beginner trainee to the basic principles of the Pilates method and prepare the body for the demanding exercises of the classic Pilates matwork repertoire. More specifically, through the exercises of pre-Pilates, the trainee is supposed to:

1. Understand alignment in each basic practice position.
2. Coordinate simple movements with breathing, rhythm and flow.
3. Isolate and control different muscle groups in order to create "muscle memories". In this way, they will be able to activate the abdominals, glutes, wide dorsal or any muscle group required in any specific case.

The most important pre-pilates exercises are: SUPINE POSITION:

• Breathing in a neutral position.
• Static abs.

Pelvic floor activation and pelvic stabilization exercises, such as:

• Leg slide.
• Knee lift, knee open.
• Straight leg lift.
• Leg circles prep.
• Posterior pelvic tilt: pelvic tits.
• Torso lifts: chest lifts, chest lifts with rotation.
• Pilates (neutral) bridge etc.

  SIDE POSITION:

• Static abs.
• Side lifts, straight leg lift.
• The shell.
• Open the book, etc.

  QUADRUPED POSITION:

• Static abs.
• Cat stretch.
• Dog exercise, dop with articulation.
• Lateral flexion, happy cat, etc.

  SITTING POSITION:

• Half roll down.
• Bow and arrow.
• Upper torso exercises.