The Pilates Hundred
"The Hundred" progression. Joseph Pilates designed this sequence of 100 beats, inhaling for 5, exhaling for 5 ten times to heat the body as quickly as possible to prepare for the full workout. Classically, it is the very first thing you do. (Though I tend to prefer to start the Pilates mat class with standing roll downs to warm up and articulate the spine.)
Keep the spine as long as possible, tailbone lengthened on the mat and just lifting your chest so that the tips of your shoulder blades are touching the mat. You want to feel a two way pull of your belly scooping up as your shoulder blades draw down as if tucking them in your back pockets.
*If you feel this go into your neck, first ensure you are curled up enough around the sternum (breast bone) and really scooping the belly button up and in towards your spine. If you continue to feel strain in the neck, keep head rested on the mat until you work up enough core strength to keep the head up. Though the "arms" are pumping, you are really initiating from the middle of the back and if you focus on engaging your back muscles
** Also worth noting, classically the arms and legs float off the floor (legs hovering over mat) - I only initiate the 100's this way with advanced students.
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Doing the wrong exercises is not likely to be the reason many people fail to keep in shape. Most people succumb to a lack of drive and information. Try to make it an enjoyable experience. These tips will help you learn how to find the pleasure in the process.
Have you noticed how little kids will dance at the drop of a hat? Music has a natural way of getting anyone up and moving to the beat. When you workout, listening to music can be very fun, and it can motivate you to keep going. Even when you feel yourself getting tired, the music spurs you on to continue dancing, which keeps your body in constant motion.
Bring a friend or two when you work out. If you view this as just hanging out with friends and having fun, you will find it that much easier to exercise. When you are sharing the workout experience with someone, time passes much faster. Working out with your friends will help you focus on fellowship and conversation instead of any tiredness you may feel. You might tend to think having someone there would be a distraction. In reality, it can be very beneficial.
Buy a fitness video for your game system. It will make exercising much more fun. Playing a fun game will keep your mind off the workout that your body is getting. Keep your workouts going longer and with more energy while focusing on the game.
Go out and purchase fitness clothing that you find appealing. Sporting some appealing new attire may help you maintain a high level of enthusiasm for your workout program. Have fun picking out a great looking outfit for yourself. Brand new exercise clothing will make you want to show it off while working out.
Repeating, repeating, repeating the same workout is boring, boring, boring. Switch it up as much as possible. If you get bored, you will exercise less. If you aren't motivated, then you might stop working out. Keep your routine varied. This will ensure that you can remain engaged when you plan on working out over an extended period of time. Once you stop your exercise routine, it is extremely difficult to regain your motivation to start again and any benefits you have achieved may soon be lost.
Do not be afraid to pat yourself on the back, you deserve it. After you have reached a specific goal, provide yourself with motivation so you can reach your next goal. Get new workout duds or have several small pieces of your favorite candy.
Make your exercise exciting. It does not need to be boring. There are a ton of ways you can make exercising a more enjoyable activity. Give some consideration to the following ideas as you begin creating your workout plan.
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