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Homework Assignment
Applying Pilates to everyday life
Exercises for Mastering Pilates Initial Fundamentals and Concepts

Awareness: Place your hands on the stomach, below the navel. Press the hands towards your spine. Use your hands to lift the stomach. Activate the transverses abdominis to help hold the abdominals in and up. Breathe in through the nose without allowing the hands to move. Did your chest and upper back expand? Breathe out of the mouth and pull in and up further to repeat.

Concentration: Concentrate on the entire body as it performs an everyday task.

Focus: Focus on specific muscles, while performing an everyday task. Identify the stabilizing muscles and the prime movers.

Centering: Sit in a chair. Trace a straight line from the top of one hipbone to the other. Find the center of this line (2 to 3 inches below the belly button) and engage your transverses abdominis to draw the stomach in behind the line of the hips and away from your finger. Hold the stomach in and stand up without leaning forward.

Control: Pinch a relaxed muscle, (like a biceps or triceps). Activate that muscle to resist the pinch.

Precision: Stand and find a spot on the floor in front of you. Slowly reach out with your left foot and touch the spot. Bring your left foot back, and then stretch your right leg out to touch the same point. Repeat slowly, five times, and then speed up and repeat another five times (always begin with the left foot, when beginning the five repetitions). Perform a third set even faster.

Flowing Movement: Put on flowing music. Sit or lie supine. Look at an object from across the room and trace its outline with your finger, moving the entire arm in time with the music. Perform the same task with both arms. Now add both legs, without moving your torso (as in proximal stability with distal mobility). Stand in a doorway with your arms and legs pressing against the frame of the door. Move your torso to outline the distant object, without moving the arms or legs (as in proximal mobility with distal stability), in time with the music. Stand in the middle of the room and use your entire body to outline the distant object, in time with the music (as in integrated mobility). Have someone else guess what the object is.

Student-teacher Name: ___________________________________ Date: ____________________

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