Joseph Pilates believed that you should do Pilates at least 20 minutes every day.  In our fast paced world this is a very small commitment to make to ourselves.  Can you consider trying to do Pilates everyday for 20-minutes?  If you make it a week, maybe you will consider trying it for a month.  You can vary the exercises from day to day.

The great thing about Pilates is that you don’t have to do the same exercise over and over.  We perform most of the exercises anywhere from 6-12 times.  Why?  The concept is to perform less exercises with a controlled body as opposed to 50 repetitions with your shoulders rolled forward and you belly button released.  

Let’s try it. If you haven’t already, read yesterday’s post. Today, let’s practice. Have a seat on the floor with your legs crossed or sit on an exercise ball. Create a long spine with good posture.

We are going to work your kegel and abdominal muscles. (If you have a weak bladder, you can do this sitting on the toilet).

Let your stomach relax.
Exhale to engage the abdominal muscles. Test your range of motion and divide it into five parts. When you engage tighten the muscle more and more (up to five times).

Then inhale to start to relax the muscle–one elevator floor at at time.

Repeat this for the kegel. Then try to do both at the same time.

Don’t feel like this exercise is only for beginners. It is part of the basis of Pilates, so it is good to practice. Remember, you want to be in control of the muscles when the elevator goes up AND when it goes down.