In­jury-free in 10 Min­utes A Week

Per­fect Pi­lates moves

Runner's World (UK) - - In This Issue -

‘ PI­LATES strength­ens as well as length­ens the body. It sta­bilises and brings aware­ness to your weak­nesses,’ says Tony Di­a­mond, Mas­ter Pi­lates Coach at Third Space Health Clubs (thirdspace.lon­don). ‘Peo­ple see Pi­lates and yoga as in­ter­change­able, but they’re not. Pi­lates strength­ens you through length. Yoga – the odd pose aside – is more about open­ing and re­lax­ing, but with Pi­lates you take the move­ment to its full length, you are mov­ing your mus­cles ec­cen­tri­cally [length­en­ing], not con­cen­tri­cally [con­tract­ing], and mak­ing sure they are func­tion­ally ro­bust as well as be­com­ing more flex­i­ble.’

Re­former Pi­lates (on ma­chines) is gen­er­ally prefer­able to mat work if you are a be­gin­ner, as the ma­chines pro­vide sup­port and teach you bet­ter pos­ture, but this mat-based rou­tine is de­signed by Di­a­mond for run­ners who are Pi­lates novices. ‘This can be done in your liv­ing room and fo­cuses on the four main pil­lars of run­ning mo­tion: ro­ta­tion, leg mo­bil­ity and hip ex­ten­sion, back ex­ten­sion, and core con­trol,’ he says. ‘The first few times re­ally fo­cus on get­ting your form right, rather than com­plet­ing the al­lot­ted time, in or­der to get the cor­rect move­ment pat­terns into your brain.’

This se­ries of ex­er­cises will strengthen your body and im­prove your flex­i­bil­ity.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.