Spinal Flexion

This free Pilate Method exercise is the crunch in traditional exercises.  To start with this free Pilates method exercise, you lie on the back with parallel legs bent.  Lace the hands behind the head. Inhale and feel the lower ribs broaden and lengthen on the floor with breath.  Exhale, hollow and sink the lower ribs into the floor as the head floats off the floor.  Then, return the spine back to the floor by matching the length of the front ribs to the back ribs.  Repeat three more times.

Bridging

Bridging is a free Pilates Method exercise that involves the use of legs to lift the pelvis.  In this free Pilates Method exercise, the legs lift faster than the tailbone.  One should feel the spine lift as one section.

Rotation

Finally, here is rotation which involves free Pilates Method exercises like the mat exercise, the saw and the corkscrew.  These exercises use the obliques.  All you need to do is to lie on the back with knees bent and feet in parallel.  Place the hands in front of the pelvis. Then, inhale and gently drop the knees to the right. Exhale, hollow and engage the left internal obliques to rotate the pelvis to the original position. Inhale and gently drop the knees to the left.  Then, repeat the second movement.  You can do this free Pilates Method exercise for four more sets.

The Fundamentals of Joseph Pilates Method of Training

Many people today are fond of getting an exercise for maintaining their body figure.  Some want to condition their bodies so to look healthier and sexy.  There are also others who do the swimming or stay in the gym just to obtain their ideal body stature.  Well, we all dream and often look forward to an exercise program that will always engage us and leave us refreshed and alert with a feeling of mental and physical well-being in the end.  Fortunately, there is now an ultimate fitness trend that could lead you to the attainment of such dream – Joseph Pilates Method of training.