What’s a Pilates V and How Exactly Do You Say 'Arabesque'?! We’ve Got You Covered

Pilates can seem a bit daunting with its unique terminology and precise movements. Terms like “Pilates V” and “arabesque” might sound foreign, but we’re here to break them down and guide you through some common Pilates movements.

Whether you’re a beginner or a Pilates pro, these tips and tricks will help ensure your form is on-point for our Pilates x Strength Challenge.

Pilates V

What It Is: The Pilates V is a position where you stand with your heels together and toes turned out, forming a V shape.

How to Do It:

• Stand tall with your heels together and toes turned out.
• Engage your core by pulling your navel towards your spine.
• Maintain a slight bend in your knees to avoid locking them.

Form Tips:

• Keep your weight evenly distributed between both feet.
• Avoid overarching your lower back; maintain a neutral spine.
• Focus on lifting through your core, imagining a string pulling you up from the top of your head.

Roll-Down

What It Is: The Roll-Down is an exercise that improves flexibility and strengthens the abdominals.

How to Do It:

• Stand with your feet hip width apart, and hips, knees, and feet all stacked.
• Inhale to prepare, then exhale as you roll down slowly with arms overhead, one vertebra at a time, reaching towards your toes.
• Inhale as you pause at the bottom with hands under your shoulders and head hanging heavily, then exhale as you roll back up with control.

Form Tips:

• Move slowly and with control, avoiding any jerky movements.
• Keep your heels grounded as you roll up and down.
• Engage your core throughout the movement to protect your lower back.

Single Leg Stretch

What It Is: The Single Leg Stretch is a fundamental Pilates exercise that targets the core and improves coordination.

How to Do It:

• Lie on your back with your knees bent and shins parallel to the floor.
• Lift your head, neck, and shoulders off the mat.
• Extend your right leg out at a 45-degree angle while pulling your left knee towards your chest.
• Switch legs and repeat, keeping your movements controlled.

Form Tips:

• Keep your lower back pressed into the mat.
• Avoid pulling on your neck; use your core to lift your upper body.
• Maintain a steady breathing rhythm, inhaling and exhaling with each leg switch.

Double Leg Stretch

What It Is: The Double Leg Stretch is a core-strengthening exercise that also enhances coordination and flexibility.

How to Do It:

• Lie on your back with your knees bent and shins parallel to the floor.
• Lift your head, neck, and shoulders off the mat.
• Inhale as you extend both legs out and arms overhead.
• Exhale as you circle your arms around and pull your knees back to your chest.

Form Tips:

• Keep your lower back pressed into the mat.
• Move your arms and legs simultaneously for a coordinated movement.
• Use your breath to help guide the movement, inhaling as you extend and exhaling as you return to the start.

Spine Stretch Forward

What It Is: Imprinting the spine is a fundamental Pilates technique used to ensure proper alignment and engagement of the core.

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Inhale deeply, allowing your ribcage to expand.
• Exhale as you tilt your pelvis up and gently press your lower back into the mat, engaging your abdominal muscles.
• Maintain this position as you continue to breathe deeply.

Form Tips:

• Keep your shoulders relaxed and your neck long.
• Focus on drawing your navel towards your spine without tensing your glutes.
• Avoid overarching your back; aim for a neutral spine position while maintaining core engagement.

Saw

What It Is: The Saw in Plank is an advanced Pilates exercise that targets the core, shoulders, and obliques, improving stability and strength.

How to Do It:

• Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
• Inhale to prepare, then exhale as you shift your weight forward by pointing your toes forward, moving your shoulders past your wrists.
• Inhale as you shift back to the starting plank position.
• Repeat the movement for the prescribed reps, ensuring you maintain proper form throughout the exercise.

Form Tips:

• Keep your core engaged and your hips level to avoid sagging or lifting.
• Focus on maintaining a straight line from your head to your heels.
• Avoid locking your elbows; keep a slight bend to protect your joints.

Arabesque

What It Is: The Arabesque is a ballet-inspired movement that improves balance and strength.

How to Do It:

• Stand tall with your feet in a small V shape (heels together, toes apart).
• Extend one leg straight back while keeping your torso upright and arms reaching forward.
• Hold for a few breaths, then switch sides.

Form Tips:

• Engage your core to maintain balance.
• Keep your standing leg slightly bent to avoid locking the knee.
• Imagine lengthening through your entire body, from fingertips to toes.

By focusing on proper form and technique, you can maximize the benefits of each movement and reduce the risk of injury. Remember, Pilates is a journey, and every practice is an opportunity to learn and grow. So, next time you hear terms like “Pilates V” or “arabesque,” you’ll know exactly what to do and how to do it with confidence. Good luck taking on our Pilates x Strength Challenge - you’ve got this!