Pilates Diaphragmatic Breathing

The purpose of this exercise is to strengthen your breathing diaphragm and abdominal muscles. This breathing exercise should be slow and controlled, not forced. This is a build-on exercise. Once you have mastered the first step, add the second and so on.

  • Lie on your back with your knees bent and feet flat on the surface. Hands are on your lower ribcage. Feel your weight evenly distributed between your shoulder blades and sits' bones. Close your eyes...
  • Inhale through your nose. Exhale through your mouth.
  • Inhale. Push your ribs out sideways and up into your hands, like an accordion. It should feel as if you are filling up with water.
  • Exhale. Aim your lower ribs down towards your pelvis as you pull your abdominal muscles up and in.
  • Repeat the cycle. As you exhale, aim your sternum (breast bone) towards your pelvis, while keeping your shoulders relaxed.
  • Repeat. As you exhale, imagine that your jaw, neck and throat are soft like butter.
  • Repeat. As you exhale, feel as if the water is falling off of you like water running off a fountain.

Good. Now you are ready to begin the Hundred.....


Pilates "The Hundred"

The purpose of this exercise is to strengthen your abdominal muscles and increase coordination. This is a build-on exercise. Once you have mastered the first step, add the second and so on.

  • The position: Lie on your back. Knees are bent with feet flat on the mat. Arms are down by your sides. Imagine that you are floating in a pool of water.
  • The arms: Pump the arms five times with the palms facing down and five times with the palms facing the ceiling. (Imagine that you are splashing the palm of your hands into the water and then splashing the backs of your hands into the water.) Then repeat until you have pumped your arms a total of one hundred times.
  • The breathing: Inhale for the entire five pumps with your palms facing down. Next, exhale for five pumps with the palms facing up. (Remember to pull your abdominal muscles in towards your spine on the exhale.)
  • The legs: Bring both feet off the mat and straighten your legs to the ceiling. (if your low back arches with this movement, bend your knees to decrease stress on the low back.)
  • The head: Lift your head off the mat, thinking of leaving a toothpick between your breastbone and your chin.