Pilates exercises to improve your posture
100s MUSCLES USED: STOMACH MUSCLES
WHY DO IT?
To improve the strength in your stomach muscles. TECHNIQUE:
• Lie on your back and lift your legs up to 90 degrees.
• Keep your core muscles tight.
• Extend your arms next to your body with your palms down and wrists straight.
• Pump your arms up and down no more than 12cm off the floor.
• Breathe in for five counts and out for five counts while pumping your arms.
• Repeat 10 times – thus 100 repetitions.
Tuck your chin in to prevent your neck from hurting. THE SAW MUSCLES USED: SIDE MUSCLES AND BACK MUSCLES WHY DO IT?
Good back mobility will prevent back pain and other muscle imbalances.
• Sit with your legs as wide as you feel comfortable.
• Lengthen your spine and reach your arms out to the sides. • Twist and reach towards your right foot with your left hand.
• Perform two pulses on each side.
• Exhale when you reach forward; inhale when you lift back.
• Alternate between the two sides.
Aim to keep your back as straight as possible. UP AND DOWN WITH A BALL MUSCLES USED: CALVES, CORE, BACK MUSCLES WHY DO IT?
To improve your posture and help you to distribute weight evenly through the balls of your feet. TECHNIQUE:
• Stand upright and place a small ball between your ankles, just above your ankle bones.
• Rest your hand on a wall to aid your balance.
• Breathe in and lengthen your spine.
• Breathe out and raise onto your toes.
• Hold the position for one breath.
• Breathe out and lower your heels to the floor.
• When your heels are on the floor, slightly bend your knees.
• Don’t stick your bottom out and don’t let your knees cross over your toes.
Look forwards to maintain a good posture through your spine.
SETS & REPS
two sets Perform
repetitions of 10