Pilates :: Rowing session strengthen the core area of body

Joseph H. Pilates created his exercising system by looking into various sports and modified exercising routines in such a way to suit needs of a modern person. Following the guidelines of our teacher almost a hundred years later we are still modifying the exercises to address new needs of a modern person.

The following exercises are inspired by rowing and are meant to be done on the Reformer (some call it a Pilates bed). You can safely and easily perform them on a carpet/mat at your home.

A rowing session will strengthen the core area of your body and will increase stability. It promotes shoulder mobility and works the upper body.

Sit with your back straight keeping your legs stretched out, heels together, toes apart and feet flexed to the point to feel the stretch in your calves and hamstrings. Imagine that your legs are glued to the floor. Arms are on your chest in so called Ginny posi tion?one hand resting on the opposite elbow and the upper arms parallel to the ground. Inhale.

As you exhale, tuck your stomach in and start slowly curling your back and lowering it toward the mat. Do not move your legs. Stop at the most challenging position (you will feel light burn in your abdominal area), inhale, and only then change the arm position by opening them wide out. Challenge: Keeping this position bend your elbows and bring your hands to the shoulders. Repeat it 510 times. You can use small weights to increase the challenge.

Start exhaling and by using your core strength push your upper body toward your legs and at the same time stretch your arms as far back and up as you can. Keeping this position bend your elbows and bring your hands toward your shoulders, and stretch them out again. Repeat it 5-10 times.

Inhale and while keeping your arms as high up as possible make a wide circle out and forward and stretch as much down and forward as you are comfortable with. Exhale while in the stretch. Inhale and come back into starting position. This should count as one set. Repeat all the steps 2-4 times.

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