Pilates for the Mat Mistress
By Susan McCadam Hoffman, M.S., Certified Fitness Professional
www.matmadness.com
A good hour long Pilates mat workout a few times a week will bring back washboard abs before you know it! The exercises created by Joseph Pilates are intense yet invigorating, targeting the “powerhouse” — your abdomen, hips, buttocks and lower back. If you are looking to build symmetrical strength in major muscle groups, increase spine and joint stability, improve posture and functional fitness, this is the routine for you!
Where: It’s not hard to find a mat class—most fitness facilities with classes have Pilates on the schedule. It’s important to learn from a classically-trained instructor so ask about your teacher’s certification before signing on.
Can’t find a class that suits your schedule? Try one of these links for at-home or on the road options: www.stottpilates.com and www.powerpilates.com
What to Wear: You want your clothing comfortable, but in the Pilates world, inhabited by dancers and celebrities, fashionistas abound. Juicy Couture has a fabulous line on-line at: juicycouture.com Top pick is the Wings Velour Tracksuit in Grant Brown . . . get the look!
Favorite Pilates Move: The Abdominal Series
Variations for intensity:
do 8 sets of each and flow right into the next! Lay on your back on a comfy mat
Single Leg Stretch: Layer hands under head, knees to chest, chin to chest, stretch right leg 45°, switch legs and keep moving
Double Leg Stretch: Slide hands to ankles, inhale and extend arms and legs out 45 making a V, exhale, circle arms and tuck legs tight
Single Straight Leg Stretch: Straighten legs to ceiling, both hands right calf, lower left leg 45 then switch and double pull one leg at a time towards nose
Double Straight Leg Stretch: Chin to chest, hands support head with elbows wide, legs lifted to ceiling, inhale and lower legs to 45°, exhale and lift
Crisscross: Knees to chest, chin to chest, stretch right leg out 45° and lift front of right shoulder toward left knee, left elbow to floor. Switch sides and continue
