1. PILATES Kate Cutrone 10/7/08 Adelphi University Department of Physical Education Kate Cutrone 10/7/08 Adelphi University Department of Physical Education

2. THE SWAN 1.Lie facedown on mat, Feet together 2.Hands flat aligned with shoulders, Elbows at side 3.Inhale, press hands down, lift upper body 4.Arch back and tuck abs in Targets: Abdominals, Back, Inner Thighs 1.Lie facedown on mat, Feet together 2.Hands flat aligned with shoulders, Elbows at side 3.Inhale, press hands down, lift upper body 4.Arch back and tuck abs in Targets: Abdominals, Back, Inner Thighs

3. DOUBLE-LEG EXTENSION 1.Lie on back, bring knees into chest 2.Take shoulders, neck, and head off floor 3.Extend legs at a 45° angle & arms come over head 4.Hold for 1 count, return to starting position Targets: Abdominals, Inner Thighs 1.Lie on back, bring knees into chest 2.Take shoulders, neck, and head off floor 3.Extend legs at a 45° angle & arms come over head 4.Hold for 1 count, return to starting position Targets: Abdominals, Inner Thighs

4. THE CRISS-CROSS 1.Shoulders, head, & neck raise off mat, hands behind head 2.Lift legs to desired level of difficulty –The higher legs are off the mat, the easier the exercise will be. 3.Exhale & bring opposite knee towards opposite armpit 4.Repeat on opposite side Goal: Maintain proper form during sets Targets: Abdominals, Obliques 1.Shoulders, head, & neck raise off mat, hands behind head 2.Lift legs to desired level of difficulty –The higher legs are off the mat, the easier the exercise will be. 3.Exhale & bring opposite knee towards opposite armpit 4.Repeat on opposite side Goal: Maintain proper form during sets Targets: Abdominals, Obliques

5. THE HUNDRED 1.Lie on back, legs extended 2.Raise shoulders, neck, head off mat 3.Raise legs to desired height off mat –The closer to 45º the legs are, the harder the difficulty –To modify bend knees 4.Begin to pump arms 5.Take 5 inhales followed by 5 exhales 6.Repeat 10 times, until the 100 is reached Targets: Lower abdominals, inner thighs 1.Lie on back, legs extended 2.Raise shoulders, neck, head off mat 3.Raise legs to desired height off mat –The closer to 45º the legs are, the harder the difficulty –To modify bend knees 4.Begin to pump arms 5.Take 5 inhales followed by 5 exhales 6.Repeat 10 times, until the 100 is reached Targets: Lower abdominals, inner thighs

6. BENEFITS OF PILATES Creates Body Awareness Stronger Core Body Control Flexibility Restore Postural Alignment Balance Creates Body Awareness Stronger Core Body Control Flexibility Restore Postural Alignment Balance Build Lean Muscle Increase Joint Range of Motion Improve Circulation Healthy Spine Increased Coordination Build Lean Muscle Increase Joint Range of Motion Improve Circulation Healthy Spine Increased Coordination

7. WHAT DOES IT TARGET? The Swan: –Back, Abdominals, Inner Thighs Double Leg Extension: –Abdominals, Inner Thighs The Criss-Cross: –Abdominals, Obliques The Hundred: –Lower Abdominals, Inner Thighs The Swan: –Back, Abdominals, Inner Thighs Double Leg Extension: –Abdominals, Inner Thighs The Criss-Cross: –Abdominals, Obliques The Hundred: –Lower Abdominals, Inner Thighs

8. TECHNIQUE QUIZ 1.Angle of legs for maximum intensity during the hundred? 2.Where does knee come towards during the criss-cross? 3.What body parts come off the mat during the double leg extension? 4.What breathing technique is used during the hundred? 1.Angle of legs for maximum intensity during the hundred? 2.Where does knee come towards during the criss-cross? 3.What body parts come off the mat during the double leg extension? 4.What breathing technique is used during the hundred? Answers: 1. 45°, 2. Opposite Armpit, 3. Shoulders, head, neck, legs, 4. 5 inhales followed by 5 exhales

9. MYTH BUSTER Pilates can make you grow taller MYTH Aging causes the vertebral discs to lose elasticity & shrink Pilates builds core strength to reverse effects of aging Exercises help erect posture & restore height Pilates can make you grow taller MYTH Aging causes the vertebral discs to lose elasticity & shrink Pilates builds core strength to reverse effects of aging Exercises help erect posture & restore height

10. REFERENCES The Pilates Guide: http://www.thepilatesguide.com/heightincrease.html Pilates Insight: http://www.pilatesinsight.com/pilates/pilates-benefits.aspx The Benefits of Pilates: http://www.webmd.com/fitness-exercise/features/the-benefits- of-pilates?page=3http://www.webmd.com/fitness-exercise/features/the-benefits- of-pilates?page=3 Pilates Mat Workouts:Criss-Cross http://pilates.about.com/od/pilatesmat/ss/CrissCross_2.htm Mind, Body, & Spirit Magazine: http://www.fitnessmagazine.com/workout/pilates/exercises/8-minute- workout-pilates/?page=2http://www.fitnessmagazine.com/workout/pilates/exercises/8-minute- workout-pilates/?page=2 The Pilates Guide: http://www.thepilatesguide.com/heightincrease.html Pilates Insight: http://www.pilatesinsight.com/pilates/pilates-benefits.aspx The Benefits of Pilates: http://www.webmd.com/fitness-exercise/features/the-benefits- of-pilates?page=3http://www.webmd.com/fitness-exercise/features/the-benefits- of-pilates?page=3 Pilates Mat Workouts:Criss-Cross http://pilates.about.com/od/pilatesmat/ss/CrissCross_2.htm Mind, Body, & Spirit Magazine: http://www.fitnessmagazine.com/workout/pilates/exercises/8-minute- workout-pilates/?page=2http://www.fitnessmagazine.com/workout/pilates/exercises/8-minute- workout-pilates/?page=2