Program Based on Pilates, Abdomen and Back for Tonics

Exercise for Pilates
Credit: Google Image

This training program is recommended for users who have attended at least one program based on Pilates and have learned the basic principles coordinative, postural and respiratory Method Kinesio-Pilates. During the execution of the exercises, is of fundamental importance some general principles, among which the control and coordination of movements and the maintenance of the concentration. This method requires a lot of perseverance, as well as perfect technical execution. Later we will see examples of technical execution of some basic exercises of Pilates.

Exercise for Pilates

Credit: Google Image


Start: Sitting with legs crossed; Phase Inspiration: Stretching arms upward, keeping your thumbs together; – Phase Expiration: Bending wrists, elbows and arms circling; – Repetitions: 4, more crossing legs in the opposite way and further repeat 4 times.

Roll Down and Roll Up

  • Inspiration: Preparation running in neutral position (sitting on the buttocks and legs bent in front of the chest);
  • Exhalation: Back to curve;
  • Inspiration: Stabilization in the Stoop;
  • Exhalation: Return to the starting position;
  • Repetitions: 5-6, slow down on the floor, one vertebra at a time;
  • Recovery: Knees close to the chest, helping with your arms, swing left and right slowly, circling knees, clockwise then counterclockwise.

Rolling like a ball

  • Inspiration: Preparation exercise: sitting position on the buttocks, knees to his chest and arms wrapped around his legs, elbows wide, and head slightly tilted toward the knees. Roll on your back backwards;
  • Exhalation: Roll with the back forward, making a single movement, slow and fluid, until return to the starting position;
  • Repetitions: 10 times. Perform the exercise, without bending excessively spine, svolendo exercise naturally, and avoid touching the carpet with their heads.

Legs work

  • Inspiration: Slowly bring your knees to your chest and arms to the stable floor;
  • Exhalation: Lengthening legs and high heels (foot down);
  • Inspiration: Right leg forward and left behind, movement sweet and prolonged;
  • Exhalation: Left leg forward and right back, gentle movement and prolonged;
  • Repeat: 7-8, foot flexion and extension then.


  • Inspiration: Preparation position, position of the legs: knees bent or perpendicular to the floor, raise your head and arms off the floor;
  • Exhalation: Swing arms up and down in a slow and rhythmic, 6 fluctuations;
  • Inspiration: Continuation movement plus additional 5 oscillations;
  • Exhalation: Rest.
  • Reps: 3 breathing cycles (30 oscillations)
  • Rest and other continuous 3 breaths.

Shoulder Bridge

  • Inspiration: preparation with heels below the knees;
  • Exhalation: come up with pelvis upward;
  • Inspiration: I maintain the position;
  • Exhalation: down one vertebra at a time on the floor;
  • Repeat: 5-6 times.

Single leg stretch

  • Inspiration: preparation exercise, tilt left leg;
  • Exhalation: bring your right knee to your chest, stretch the left leg;
  • Inspiration: stop the movement – expiratory alternating movement legs;
  • Repeat 5-10 times (head and neck off the ground).
  • Elongation – Inhalation: Remove a few centimeters from the floor arms, face and legs;
  • Exhalation: down slowly on the floor;
  • Repeat 3-4 times.


  • Inspiration: preparation exercise: I raise a few centimeters from the floor, leg and opposite arm, and face;
  • Exhalation: 5 oscillations;
  • Inspiration: 5 oscillations;
  • Repeat 5-10 times.


  • Up to a sitting position on his knees.

Spine Twist

  • Inspiration: preparation exercise sitting on the buttocks;
  • Exhalation: rotation to the right elbow flexing;
  • Inspiration: rotation starting position;
  • Repetition: 5-6 twists per side.

Spine Stretch Forward

  • Inspiration: preparation exercise, stretching arms up;
  • Exhalation: “dive” forward with head and arms;
  • Inspiration: block the movement and stretch forward;
  • Exhalation: back one vertebra at a time, in the initial position;
  • Repeat 3-5 times.


  • Inspiration: preparation exercise sitting on the buttocks, right leg forward and bent left behind wounded;
  • Exhalation: bend of the trunk on one side;
  • Inspiration: return to the starting position;
  • Repetition: 4-5 times per side.


  • Term exercises with final relaxation, lying on the mat, in the supine position and breathing to release any muscle tension.

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