This exercise will help you warm up your spine and
• Stand with your feet shoulder-width apart, knees soft, and reach your
arms straight up to the sky. Remember to pull in your abs and inhale.
• As you exhale, let your arms fall forward and allow your knees to gently
bend and your back to arch into a curve. Relax your head and shoulders,
allowing them too to fall forward. Note how your spine reacts, feeling
each part of your spine as it slowly relaxes and curls forward. Keep your
abs tight, and your movement should be a gentle stretch. Eventually your
arms will be down to your sides, and gently pull them behind you as far as
• From this curled position, inhale and slowly roll yourself back up to the
standing position. Each time you repeat this movement, try to stretch
toward the sky a little farther, pulling your spine and entire body upward
Mini report on activity to include history, how to play,
• History: Around 1914, Joseph Pilates was a performer and a boxer living in
England and, at the outbreak of WWI, was placed under forced internment in
Lancaster, England. There he taught fellow camp members the concepts and
exercises developed over 20 years. It was at this time that he began devising the
system of original exercises known today as "matwork", or exercises done on the
• How to play: on next slide
• Dimensions: Couldn't find any
• Rules: There isn’t really any rules
How to do Pilates
Keep your spine in what is known as a neutral position, in between flattened
and arched, as you do Pilates. When your spine moves out of a neutral
position, you are at a greater risk of developing back problems, getting
thrown off balance and straining your muscles.
Make an effort to keep your head aligned with your spine when you do
Pilates. It may help you to envision your head as part of your neck and
spine. This may prevent you from keeping your head curled under your
body, unless the exercise you're doing calls for your spine to be curved.
Focus the majority of your exercises on what is known as the "powerhouse."
The powerhouse is your group of core abdominal muscles. By targeting
the powerhouse, you may be able to increase your energy levels and your
Target your core abdominal muscles by practicing simple pilates floor
exercises, such as rolling up. You can do this exercise by slowly peeling your
spine off the floor while maintaining balanced breathing and pulling your
abdominal muscles tightly inward.
Tone muscles all over your body by getting a piece of pilates equipment called
a reformer. The reformer uses heavy resistance to help you tone,
strengthen and lengthen your muscles without making you appear bulky.
Improve your posture by using a pilates ball or barrel. These deceptively
simple pieces of equipment help you target muscles deep within your back
to correct poor posture. In addition, they may even help you increase your
balance and make you more agile.
Give yourself a challenge when you've moved past the basics by lowering your
legs during your exercises. Whether you're doing mat exercises or using a
machine, the lower your legs are, the harder your powerhouse will have to
work to keep them balanced.
Goals and objectives of activity
• To improve postural alignment
• Create a balanced, toned and lean body
• Enhance your Athletic performance
• Create more stability and less injury
• Increase agility and flexibility
• Improve circulation
• Help maintain a healthy bone density
• Increase energy level and confidence
Description of activity
An innovative system of mind-body
exercise that dramatically transforms the way
your body looks, feels and performs. It builds
strength without excess bulk, creating a sleek,
toned body with slender thighs and a flat
abdomen. Pilates teaches body awareness,
good posture, easy graceful movement,
improves flexibility, agility and economy of
motion. It can even help alleviate back pain.
How does this activity fit into all age's
• Because there is many different levels of
Suggested Grade Level
• There isn't a certain grade level because it is
more for all ages.
Equipment need for activity :
• Wall Unit Or Half Cadillacs
• Pilates Chairs
• Barrel or Spine Correctors
• Pilates Accessories
• Pilates DVDs
• Pilates Rings
• Exercise Balls
• Resistance Bands Or Tubes
• Exercise Mats
• Medicine Balls
Teaching Suggestions to increase
• Along with doing Pilates also add in some
types of cardio into your routine,
Game variations to increase
enjoyment and health benefits:
• Fletcher Pilates
• Stott Pilates
• Power Pilates
• Winsor Pilates.
Game strategies to improve
• Motivation to stick with it.
• I was unable to find any! Sorry :-)
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