{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2023-02-01T16:01:11+00:00"},"categoryId":34170,"data":{"title":"Pilates","slug":"pilates","image":{"src":null,"width":0,"height":0},"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"},"slug":"pilates","categoryId":34170}],"parentCategory":{"categoryId":34166,"title":"Exercise & Movement","slug":"exercise-movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"}},"childCategories":[],"description":"All you need for a great, core-focused workout is yourself, your exercise mat, and these articles.","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=34170&offset=0&size=5"},"hasArticle":true,"hasBook":true,"articleCount":32,"bookCount":1},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":32,"items":[{"headers":{"creationTime":"2022-10-25T21:19:01+00:00","modifiedTime":"2022-12-19T19:26:09+00:00","timestamp":"2022-12-19T21:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"},"slug":"pilates","categoryId":34170}],"title":"Pilates For Dummies Cheat Sheet","strippedTitle":"pilates for dummies cheat sheet","slug":"pilates-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Learn what you need to get started in Pilates, as well as the various exercises for fundamental to advanced Pilates.","noIndex":0,"noFollow":0},"content":"Pilates has become one of the most popular fitness systems in the world. 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This mat should be firm enough to support your back when rolling on the floor. You will hurt your vertebrae if you use only a towel or a yoga mat. I like to use either a gymnastic mat or a fold up foam mat.</li>\n<li><strong>Comfy clothes. </strong>Wear what you would wear to a yoga class, dance class, or stretch class. Nothing should bind you — no buttons or tight waist­bands. Wearing something formfitting is nice because it lets you see if your belly is pooching out or not.</li>\n<li><strong>Bare feet. </strong>Socks tend to slip on the floor, so I recommend bare feet.</li>\n<li><strong>A small ball is great, although it’s not necessary.</strong> A small ball is a great cheap tool to have, especially when you’re first starting out.</li>\n</ul>\n"},{"title":"Pilates alphabet","thumb":null,"image":null,"content":"<ul>\n<li>Neutral Spine</li>\n<li>Abdominal Scoop</li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-a-basic-pilates-bridge-210281/\" target=\"_blank\" rel=\"noopener\">Bridge</a></li>\n<li>C Curve: Lumbar, Thoracic, and Cervical</li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-hip-up-position-198428/\" target=\"_blank\" rel=\"noopener\">Hip-Up</a></li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-levitation-position-198563/\" target=\"_blank\" rel=\"noopener\">Levitation</a></li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-balance-point-position-198406/\" target=\"_blank\" rel=\"noopener\">Balance Point</a></li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-stacking-the-spine-position-206640/\" target=\"_blank\" rel=\"noopener\">Stacking the Spine</a></li>\n<li>Pilates Abdominal Position</li>\n<li>Pilates First Position</li>\n</ul>\n"},{"title":"Fundamental series (pre-Pilates)","thumb":null,"image":null,"content":"<ul>\n<li>Breathing in Neutral Spine</li>\n<li>Shoulder Shrugs</li>\n<li>Shoulder Slaps</li>\n<li>Arm Reaches/Arm Circles</li>\n<li>Coccyx Curls</li>\n<li>Tiny Steps</li>\n<li>Upper Abdominal Curls</li>\n<li>Hip-Up</li>\n<li>C Curve Roll Down Prep</li>\n<li>Balance Point/Teaser Prep</li>\n<li>Rolling Like a Ball, Modified</li>\n</ul>\n"},{"title":"Beginning series","thumb":null,"image":null,"content":"<ul>\n<li>Coccyx Curls</li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-pilates-upper-abdominal-curls-2-210282/\" target=\"_blank\" rel=\"noopener\">Upper Abdominal Curls</a></li>\n<li>Hundred, Beginning Level</li>\n<li>Balance Point</li>\n<li>Hip-Up</li>\n<li>Rolling Like a Ball</li>\n<li>Single Leg Stretch</li>\n<li>Rising Swan</li>\n<li>Roll Down</li>\n<li>Bridge</li>\n<li>Spine Stretch Forward</li>\n<li>Side Kicks</li>\n</ul>\n"},{"title":"Intermediate series","thumb":null,"image":null,"content":"<ul>\n<li>Hundred, Intermediate Level</li>\n<li>Roll Up</li>\n<li>Rolling Like a Ball</li>\n<li>Single Leg Stretch</li>\n<li>Double Leg Stretch</li>\n<li>Crisscross</li>\n<li>Scissors</li>\n<li>Open Leg Rocker</li>\n<li>Single Leg Kick</li>\n<li>Double Leg Kick</li>\n<li>Side Kicks</li>\n<li>Teaser, Modified</li>\n<li>The Seal</li>\n</ul>\n"},{"title":"Advanced series","thumb":null,"image":null,"content":"<ul>\n<li>Hundred, Advanced Version</li>\n<li>Roll Up</li>\n<li>Rollover</li>\n<li>Rolling Like a Ball</li>\n<li>Single Leg Stretch</li>\n<li>Double Leg Stretch</li>\n<li>Crisscross</li>\n<li>Scissors</li>\n<li>Spine Stretch Forward</li>\n<li>Open Leg Rocker</li>\n<li>Rising Swan</li>\n<li>The Saw</li>\n<li>Single Leg Kick</li>\n<li>Double Leg Kick</li>\n<li>Neck Pull</li>\n<li>Shoulder Bridge</li>\n<li>Spine Twist</li>\n<li>The Jackknife</li>\n<li>Side Kicks</li>\n<li>Teaser, Advanced Version</li>\n<li>Hip Flexor Stretch</li>\n<li>Hip Circles</li>\n<li>Swimming</li>\n<li>Control Front</li>\n<li>Kneeling Side Kicks</li>\n<li>Side Bend/Advanced Mermaid</li>\n<li>The Seal</li>\n<li>Pilates Push-Up</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-10-25T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":295416},{"headers":{"creationTime":"2016-03-26T22:35:07+00:00","modifiedTime":"2017-03-23T14:55:04+00:00","timestamp":"2022-09-14T18:17:55+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"},"slug":"pilates","categoryId":34170}],"title":"How to Do the Pilates Balance Point Position","strippedTitle":"how to do the pilates balance point position","slug":"how-to-do-the-pilates-balance-point-position","canonicalUrl":"","seo":{"metaDescription":"Balance Point is both a position and a fundamental exercise in Pilates. Here, you see how to form the Balance Point position , which is a basic movement that is","noIndex":0,"noFollow":0},"content":"<p><i>Balance Point</i> is both a position and a fundamental exercise in Pilates. Here, you see how to form the Balance Point <i>position</i>, which is a basic movement that is used in many different Pilates exercises.</p>\r\n<p>This position teaches you that to balance with ease, you must engage your deep center.</p>\r\n<p>Follow these steps to form the Balance Point position in Pilates:</p>\r\n<ol class=\"level-one\">\r\n <li><p class=\"first-para\">Sit up with your knees bent and hold on to the backs of your thighs.</p>\r\n </li>\r\n <li><p class=\"first-para\">Roll back slightly behind your tailbone, pull your belly in (your Abdominal Scoop), and lift your feet off the mat.</p>\r\n<p class=\"child-para\">In order to maintain your balance and stop yourself from rolling backward, you must engage and pull in your deep abdominal muscles.</p>\r\n<div class=\"imageBlock\" style=\"width:535px;\"><img src=\"https://www.dummies.com/wp-content/uploads/101702.image0.jpg\" width=\"535\" height=\"276\" alt=\"Woman does the Balance Point position in Pilates.\"/><div class=\"imageCaption\">The Balance Point position in Pilates.</div></div>\r\n </li>\r\n</ol>","description":"<p><i>Balance Point</i> is both a position and a fundamental exercise in Pilates. Here, you see how to form the Balance Point <i>position</i>, which is a basic movement that is used in many different Pilates exercises.</p>\r\n<p>This position teaches you that to balance with ease, you must engage your deep center.</p>\r\n<p>Follow these steps to form the Balance Point position in Pilates:</p>\r\n<ol class=\"level-one\">\r\n <li><p class=\"first-para\">Sit up with your knees bent and hold on to the backs of your thighs.</p>\r\n </li>\r\n <li><p class=\"first-para\">Roll back slightly behind your tailbone, pull your belly in (your Abdominal Scoop), and lift your feet off the mat.</p>\r\n<p class=\"child-para\">In order to maintain your balance and stop yourself from rolling backward, you must engage and pull in your deep abdominal muscles.</p>\r\n<div class=\"imageBlock\" style=\"width:535px;\"><img src=\"https://www.dummies.com/wp-content/uploads/101702.image0.jpg\" width=\"535\" height=\"276\" alt=\"Woman does the Balance Point position in Pilates.\"/><div class=\"imageCaption\">The Balance Point position in Pilates.</div></div>\r\n </li>\r\n</ol>","blurb":"","authors":[{"authorId":9979,"name":"Ellie Herman","slug":"ellie-herman","description":" Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. She studied under two of Joseph Pilates' original students.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9979"}}],"primaryCategoryTaxonomy":{"categoryId":34170,"title":"Pilates","slug":"pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":210282,"title":"How to Do Pilates Upper-Abdominal Curls","slug":"how-to-do-pilates-upper-abdominal-curls-2","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210282"}},{"articleId":210280,"title":"How to Do a Basic Pilates Cat","slug":"how-to-do-a-basic-pilates-cat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210280"}},{"articleId":210281,"title":"How to Do a Basic Pilates Bridge","slug":"how-to-do-a-basic-pilates-bridge","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210281"}},{"articleId":206640,"title":"How to Do the Pilates Stacking the Spine Position","slug":"how-to-do-the-pilates-stacking-the-spine-position","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206640"}},{"articleId":206637,"title":"How to Do the Pilates Basic Cat Exercise","slug":"how-to-do-the-pilates-basic-cat-exercise","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206637"}}],"fromCategory":[{"articleId":210282,"title":"How to Do Pilates Upper-Abdominal Curls","slug":"how-to-do-pilates-upper-abdominal-curls-2","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210282"}},{"articleId":210280,"title":"How to Do a Basic Pilates Cat","slug":"how-to-do-a-basic-pilates-cat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210280"}},{"articleId":210281,"title":"How to Do a Basic Pilates Bridge","slug":"how-to-do-a-basic-pilates-bridge","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210281"}},{"articleId":206640,"title":"How to Do the Pilates Stacking the Spine Position","slug":"how-to-do-the-pilates-stacking-the-spine-position","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206640"}},{"articleId":206637,"title":"How to Do the Pilates Basic Cat Exercise","slug":"how-to-do-the-pilates-basic-cat-exercise","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206637"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282474,"slug":"pilates-for-dummies","isbn":"9780764553974","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"amazon":{"default":"https://www.amazon.com/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/0764553976-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/pilates-for-dummies-cover-9780764553974-205x255.jpg","width":205,"height":255},"title":"Pilates For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. She studied under two of Joseph Pilates' original students.","authors":[{"authorId":9979,"name":"Ellie Herman","slug":"ellie-herman","description":" Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. She studied under two of Joseph Pilates' original students.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9979"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;pilates&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780764553974&quot;]}]\" id=\"du-slot-63221ad3da214\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;pilates&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780764553974&quot;]}]\" id=\"du-slot-63221ad3da7b8\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":198406},{"headers":{"creationTime":"2016-03-26T22:36:46+00:00","modifiedTime":"2017-02-16T16:37:23+00:00","timestamp":"2022-09-14T18:17:31+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"},"slug":"pilates","categoryId":34170}],"title":"How to Do the Pilates Levitation Position","strippedTitle":"how to do the pilates levitation position","slug":"how-to-do-the-pilates-levitation-position","canonicalUrl":"","seo":{"metaDescription":"When you combine a Hip-Up position in Pilates with a little low butt squeeze, you get the Levitation position. The Levitation position is a basic movement that ","noIndex":0,"noFollow":0},"content":"<p>When you combine a Hip-Up position in Pilates with a little low butt squeeze, you get the <i>Levitation</i> position. The Levitation position is a basic movement that is used in many different exercises.</p>\r\n<ol class=\"level-one\">\r\n <li><p class=\"first-para\">Lie on your back and lift up your hips with your Abdominal Scoop.</p>\r\n </li>\r\n <li><p class=\"first-para\">At the top of the Hip-Up, squeeze your butt.</p>\r\n<p class=\"child-para\">You’ll feel your hips levitate, rising perceptively higher as if the hand of a goddess came down and lifted you from the heavens.</p>\r\n<div class=\"imageBlock\" style=\"width:371px;\"><img src=\"https://www.dummies.com/wp-content/uploads/101699.image0.jpg\" width=\"371\" height=\"400\" alt=\"The Levitation position in Pilates.\"/><div class=\"imageCaption\">The Levitation position in Pilates.</div></div>\r\n </li>\r\n</ol>\r\n<p class=\"Remember\">Levitation is a key concept in Pilates, but don’t feel intimidated by this position. You won’t have to do anything like this until you get into the more advanced Pilates exercises.</p>","description":"<p>When you combine a Hip-Up position in Pilates with a little low butt squeeze, you get the <i>Levitation</i> position. The Levitation position is a basic movement that is used in many different exercises.</p>\r\n<ol class=\"level-one\">\r\n <li><p class=\"first-para\">Lie on your back and lift up your hips with your Abdominal Scoop.</p>\r\n </li>\r\n <li><p class=\"first-para\">At the top of the Hip-Up, squeeze your butt.</p>\r\n<p class=\"child-para\">You’ll feel your hips levitate, rising perceptively higher as if the hand of a goddess came down and lifted you from the heavens.</p>\r\n<div class=\"imageBlock\" style=\"width:371px;\"><img src=\"https://www.dummies.com/wp-content/uploads/101699.image0.jpg\" width=\"371\" height=\"400\" alt=\"The Levitation position in Pilates.\"/><div class=\"imageCaption\">The Levitation position in Pilates.</div></div>\r\n </li>\r\n</ol>\r\n<p class=\"Remember\">Levitation is a key concept in Pilates, but don’t feel intimidated by this position. You won’t have to do anything like this until you get into the more advanced Pilates exercises.</p>","blurb":"","authors":[{"authorId":9979,"name":"Ellie Herman","slug":"ellie-herman","description":" Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. She studied under two of Joseph Pilates' original students.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9979"}}],"primaryCategoryTaxonomy":{"categoryId":34170,"title":"Pilates","slug":"pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":210282,"title":"How to Do Pilates Upper-Abdominal Curls","slug":"how-to-do-pilates-upper-abdominal-curls-2","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210282"}},{"articleId":210280,"title":"How to Do a Basic Pilates Cat","slug":"how-to-do-a-basic-pilates-cat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210280"}},{"articleId":210281,"title":"How to Do a Basic Pilates Bridge","slug":"how-to-do-a-basic-pilates-bridge","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210281"}},{"articleId":206640,"title":"How to Do the Pilates Stacking the Spine Position","slug":"how-to-do-the-pilates-stacking-the-spine-position","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206640"}},{"articleId":206637,"title":"How to Do the Pilates Basic Cat Exercise","slug":"how-to-do-the-pilates-basic-cat-exercise","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206637"}}],"fromCategory":[{"articleId":210282,"title":"How to Do Pilates Upper-Abdominal Curls","slug":"how-to-do-pilates-upper-abdominal-curls-2","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210282"}},{"articleId":210280,"title":"How to Do a Basic Pilates Cat","slug":"how-to-do-a-basic-pilates-cat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210280"}},{"articleId":210281,"title":"How to Do a Basic Pilates Bridge","slug":"how-to-do-a-basic-pilates-bridge","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210281"}},{"articleId":206640,"title":"How to Do the Pilates Stacking the Spine Position","slug":"how-to-do-the-pilates-stacking-the-spine-position","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206640"}},{"articleId":206637,"title":"How to Do the Pilates Basic Cat Exercise","slug":"how-to-do-the-pilates-basic-cat-exercise","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206637"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282474,"slug":"pilates-for-dummies","isbn":"9780764553974","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","pilates"],"amazon":{"default":"https://www.amazon.com/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/0764553976-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/0764553976/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/pilates-for-dummies-cover-9780764553974-205x255.jpg","width":205,"height":255},"title":"Pilates For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. She studied under two of Joseph Pilates' original students.","authors":[{"authorId":9979,"name":"Ellie Herman","slug":"ellie-herman","description":" Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. She studied under two of Joseph Pilates' original students.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9979"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;pilates&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780764553974&quot;]}]\" id=\"du-slot-63221abb18595\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;pilates&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780764553974&quot;]}]\" id=\"du-slot-63221abb18ac0\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":198563},{"headers":{"creationTime":"2016-03-26T22:41:05+00:00","modifiedTime":"2017-01-24T19:39:12+00:00","timestamp":"2022-09-14T18:17:06+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"},"slug":"pilates","categoryId":34170}],"title":"Stretching the Spine","strippedTitle":"stretching the spine","slug":"stretching-the-spine","canonicalUrl":"","seo":{"metaDescription":"If you've ever watched a cat, be it a house cat or a jaguar, you may have been intrigued by the cat's incredible agility and resilience. How does a cat jump fro","noIndex":0,"noFollow":0},"content":"<p>If you've ever watched a cat, be it a house cat or a jaguar, you may have been intrigued by the cat's incredible agility and resilience. How does a cat jump from high places and land with little impact? How can a cat fit into spaces that seem way too small for it? How does a cat balance on the slimmest edge with the greatest of ease? Pilates might not give you the answer to these questions, but if you want to be more like a cat and gain the flexibility, grace, balance, and strength of a cat, Pilates is the way to go.</p>\r\n<p>Myth has it that Joe Pilates was obsessed with the movement of animals and used them as models when developing exercises. The following exercises use the cat as a model and are meant to stretch the spine. You may notice that the word <i>sexy</i> comes up in this article. Face it — having a flexible spine is sexy, and certain movements of the spine are downright sexy! </p>\r\n<p>These stretching exercises are not considered part of classic Pilates, but they're great for everyone. This is where you can get a little creative. Add in these exercises at any point during your day or during your workout when you feel you need to stretch out your spine.</p>\r\n<p class=\"Tip\">If you wake up in the morning with a stiff back or neck, spend a couple minutes doing one or two of the cat stretches. </p>\r\n<h2 id=\"tab1\" >Basic Cat (beginning level)</h2>\r\n<p>The Basic Cat is one of the gentlest and simplest ways to stretch out the back. You see cats making this movement in the morning when they wake, and you can do it too!</p>\r\n<h3>Getting set</h3>\r\n<p>To begin, get on all fours. Align your hands beneath your shoulders and your knees beneath your hips. Allow your back to assume its natural position, in Neutral Spine (Figure 10-1a).</p>\r\n<h3>The exercise</h3>\r\n<p><b>Inhale:</b> Arch your back slightly, allowing your head to rise and your butt to stick up and out (Figure 10-1b). </p>\r\n<p><b>Exhale:</b> Pull your navel in toward your spine and squeeze your butt. You begin with a Lumbar C Curve, meaning that your lower back is curved like a C, then continue rounding into the upper back. Finally, allow the head to slowly drop forward. At this point, your whole spine should be making a C shape (Figure 10-1c). Your back should be rounded to the greatest extent possible.</p>\r\n<p>Push your arms into the mat for extra resistance while stretching the upper back. Keep your abdominals and rib cage pulled in. Think of using this pulling action to stretch through your whole spine. </p>\r\n<p class=\"Tip\">Think of pulling your tail between your legs and rounding your back into a Halloween kitty pose.</p>\r\n<p><b>Inhale:</b> Return to Neutral Spine, then go further into the arch, sticking your tail and head upward.</p>\r\n<p>Complete 4 repetitions.</p>\r\n<h3>Do's and don'ts</h3>\r\n<ul><li>Do go for the fullest stretch in each direction. </li></ul>\r\n<ul><li>Don't hunch your shoulders. Let them relax down away from your ears.</li></ul>\r\n<div class=\"figure\"><img border=\"0\" src=\"https://www.dummies.com/wp-content/uploads/0-7645-5397-6_1001.jpg\" alt=\"Basic Cat.\" /></div><br />\r\n<div class=\"caption\">Figure 1: Basic Cat.</div>\r\n<h2 id=\"tab2\" >Sexy Cat</h2>\r\n<p>The Sexy Cat is a modification of the Basic Cat and requires a bit more coordination. Because you spiral the hips and spine, this stretch is three-dimensional and loosens up more areas of tightness than the Basic Cat.</p>\r\n<p>Start by doing one Basic Cat to get the flow of the spine arching and contracting. Then add a spiral in one direction with your hips, and in the opposite direction with your head and neck. Imagine the tailbone inscribing a full circle on the wall behind you in one direction, and the crown of your head inscribing a full circle on the wall in front of you in the other direction</p>\r\n<p>Complete 4 repetitions and then reverse the direction of the spiral for 4 more repetitions.</p>","description":"<p>If you've ever watched a cat, be it a house cat or a jaguar, you may have been intrigued by the cat's incredible agility and resilience. How does a cat jump from high places and land with little impact? How can a cat fit into spaces that seem way too small for it? How does a cat balance on the slimmest edge with the greatest of ease? Pilates might not give you the answer to these questions, but if you want to be more like a cat and gain the flexibility, grace, balance, and strength of a cat, Pilates is the way to go.</p>\r\n<p>Myth has it that Joe Pilates was obsessed with the movement of animals and used them as models when developing exercises. The following exercises use the cat as a model and are meant to stretch the spine. You may notice that the word <i>sexy</i> comes up in this article. Face it — having a flexible spine is sexy, and certain movements of the spine are downright sexy! </p>\r\n<p>These stretching exercises are not considered part of classic Pilates, but they're great for everyone. This is where you can get a little creative. Add in these exercises at any point during your day or during your workout when you feel you need to stretch out your spine.</p>\r\n<p class=\"Tip\">If you wake up in the morning with a stiff back or neck, spend a couple minutes doing one or two of the cat stretches. </p>\r\n<h2 id=\"tab1\" >Basic Cat (beginning level)</h2>\r\n<p>The Basic Cat is one of the gentlest and simplest ways to stretch out the back. You see cats making this movement in the morning when they wake, and you can do it too!</p>\r\n<h3>Getting set</h3>\r\n<p>To begin, get on all fours. Align your hands beneath your shoulders and your knees beneath your hips. Allow your back to assume its natural position, in Neutral Spine (Figure 10-1a).</p>\r\n<h3>The exercise</h3>\r\n<p><b>Inhale:</b> Arch your back slightly, allowing your head to rise and your butt to stick up and out (Figure 10-1b). </p>\r\n<p><b>Exhale:</b> Pull your navel in toward your spine and squeeze your butt. You begin with a Lumbar C Curve, meaning that your lower back is curved like a C, then continue rounding into the upper back. Finally, allow the head to slowly drop forward. At this point, your whole spine should be making a C shape (Figure 10-1c). Your back should be rounded to the greatest extent possible.</p>\r\n<p>Push your arms into the mat for extra resistance while stretching the upper back. Keep your abdominals and rib cage pulled in. Think of using this pulling action to stretch through your whole spine. </p>\r\n<p class=\"Tip\">Think of pulling your tail between your legs and rounding your back into a Halloween kitty pose.</p>\r\n<p><b>Inhale:</b> Return to Neutral Spine, then go further into the arch, sticking your tail and head upward.</p>\r\n<p>Complete 4 repetitions.</p>\r\n<h3>Do's and don'ts</h3>\r\n<ul><li>Do go for the fullest stretch in each direction. </li></ul>\r\n<ul><li>Don't hunch your shoulders. Let them relax down away from your ears.</li></ul>\r\n<div class=\"figure\"><img border=\"0\" src=\"https://www.dummies.com/wp-content/uploads/0-7645-5397-6_1001.jpg\" alt=\"Basic Cat.\" /></div><br />\r\n<div class=\"caption\">Figure 1: Basic Cat.</div>\r\n<h2 id=\"tab2\" >Sexy Cat</h2>\r\n<p>The Sexy Cat is a modification of the Basic Cat and requires a bit more coordination. Because you spiral the hips and spine, this stretch is three-dimensional and loosens up more areas of tightness than the Basic Cat.</p>\r\n<p>Start by doing one Basic Cat to get the flow of the spine arching and contracting. Then add a spiral in one direction with your hips, and in the opposite direction with your head and neck. Imagine the tailbone inscribing a full circle on the wall behind you in one direction, and the crown of your head inscribing a full circle on the wall in front of you in the other direction</p>\r\n<p>Complete 4 repetitions and then reverse the direction of the spiral for 4 more repetitions.</p>","blurb":"","authors":[{"authorId":9979,"name":"Ellie Herman","slug":"ellie-herman","description":" Ellie Herman runs two Pilates studios, where she teaches hundreds of students and certifies Pilates teachers. 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Allow your back to assume its natural position, in Neutral Spine.</p>\n"},{"title":"Inhale: Arch your back slightly.","thumb":{"src":"https://www.dummies.com/wp-content/uploads/101444.image3.jpg","width":1,"height":1},"image":{"src":"https://www.dummies.com/wp-content/uploads/101443.image2.jpg","width":0,"height":0},"content":"<p>Allow your head to rise and your butt to stick up and out.</p>\n"},{"title":"Exhale: Pull your navel in toward your spine and squeeze your low butt.","thumb":{"src":null,"width":0,"height":0},"image":{"src":null,"width":0,"height":0},"content":"<p>You begin with a Lumbar C Curve, meaning that your lower back is curved like a C, then continue rounding into the upper back.</p>\n"},{"title":"Allow your head to slowly drop forward.","thumb":{"src":"https://www.dummies.com/wp-content/uploads/101446.image5.jpg","width":1,"height":1},"image":{"src":"https://www.dummies.com/wp-content/uploads/101445.image4.jpg","width":0,"height":0},"content":"<p>At this point, your whole spine should be making a C shape. 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Keep your abdominals and rib cage pulled in.</p>\n"},{"title":"Inhale: Return to Neutral Spine, then go further into the arch, sticking your tail and head upward.","thumb":{"src":null,"width":0,"height":0},"image":{"src":null,"width":0,"height":0},"content":"<p>Complete 4 repetitions.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":null,"lifeExpectancySetFrom":null,"dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":206637},{"headers":{"creationTime":"2016-03-27T14:46:51+00:00","modifiedTime":"2016-03-27T14:46:51+00:00","timestamp":"2022-09-14T18:13:27+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"},"slug":"pilates","categoryId":34170}],"title":"How to Do the Pilates Roll Down Exercise","strippedTitle":"how to do the pilates roll down exercise","slug":"how-to-do-the-pilates-roll-down-exercise","canonicalUrl":"","seo":{"metaDescription":"The Roll Down exercise in Pilates is a beginning variation of the classic Pilates Roll Up. 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Pilates Articles

All you need for a great, core-focused workout is yourself, your exercise mat, and these articles.

Articles From Pilates

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Pilates Pilates For Dummies Cheat Sheet

Cheat Sheet / Updated 12-19-2022

Pilates has become one of the most popular fitness systems in the world. The Pilates method works to strengthen the center, lengthen the spine, build muscle tone and increase body awareness and flexibility. This Cheat Sheet summarizes what you need to get started in Pilates and includes lists of exercises, from fundamental to advanced.

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Pilates How to Do the Pilates Balance Point Position

Article / Updated 03-23-2017

Balance Point is both a position and a fundamental exercise in Pilates. Here, you see how to form the Balance Point position, which is a basic movement that is used in many different Pilates exercises. This position teaches you that to balance with ease, you must engage your deep center. Follow these steps to form the Balance Point position in Pilates: Sit up with your knees bent and hold on to the backs of your thighs. Roll back slightly behind your tailbone, pull your belly in (your Abdominal Scoop), and lift your feet off the mat. In order to maintain your balance and stop yourself from rolling backward, you must engage and pull in your deep abdominal muscles. The Balance Point position in Pilates.

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Pilates How to Do the Pilates Levitation Position

Article / Updated 02-16-2017

When you combine a Hip-Up position in Pilates with a little low butt squeeze, you get the Levitation position. The Levitation position is a basic movement that is used in many different exercises. Lie on your back and lift up your hips with your Abdominal Scoop. At the top of the Hip-Up, squeeze your butt. You’ll feel your hips levitate, rising perceptively higher as if the hand of a goddess came down and lifted you from the heavens. The Levitation position in Pilates. Levitation is a key concept in Pilates, but don’t feel intimidated by this position. You won’t have to do anything like this until you get into the more advanced Pilates exercises.

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Pilates Stretching the Spine

Article / Updated 01-24-2017

If you've ever watched a cat, be it a house cat or a jaguar, you may have been intrigued by the cat's incredible agility and resilience. How does a cat jump from high places and land with little impact? How can a cat fit into spaces that seem way too small for it? How does a cat balance on the slimmest edge with the greatest of ease? Pilates might not give you the answer to these questions, but if you want to be more like a cat and gain the flexibility, grace, balance, and strength of a cat, Pilates is the way to go. Myth has it that Joe Pilates was obsessed with the movement of animals and used them as models when developing exercises. The following exercises use the cat as a model and are meant to stretch the spine. You may notice that the word sexy comes up in this article. Face it — having a flexible spine is sexy, and certain movements of the spine are downright sexy! These stretching exercises are not considered part of classic Pilates, but they're great for everyone. This is where you can get a little creative. Add in these exercises at any point during your day or during your workout when you feel you need to stretch out your spine. If you wake up in the morning with a stiff back or neck, spend a couple minutes doing one or two of the cat stretches. Basic Cat (beginning level) The Basic Cat is one of the gentlest and simplest ways to stretch out the back. You see cats making this movement in the morning when they wake, and you can do it too! Getting set To begin, get on all fours. Align your hands beneath your shoulders and your knees beneath your hips. Allow your back to assume its natural position, in Neutral Spine (Figure 10-1a). The exercise Inhale: Arch your back slightly, allowing your head to rise and your butt to stick up and out (Figure 10-1b). Exhale: Pull your navel in toward your spine and squeeze your butt. You begin with a Lumbar C Curve, meaning that your lower back is curved like a C, then continue rounding into the upper back. Finally, allow the head to slowly drop forward. At this point, your whole spine should be making a C shape (Figure 10-1c). Your back should be rounded to the greatest extent possible. Push your arms into the mat for extra resistance while stretching the upper back. Keep your abdominals and rib cage pulled in. Think of using this pulling action to stretch through your whole spine. Think of pulling your tail between your legs and rounding your back into a Halloween kitty pose. Inhale: Return to Neutral Spine, then go further into the arch, sticking your tail and head upward. Complete 4 repetitions. Do's and don'ts Do go for the fullest stretch in each direction. Don't hunch your shoulders. Let them relax down away from your ears. Figure 1: Basic Cat. Sexy Cat The Sexy Cat is a modification of the Basic Cat and requires a bit more coordination. Because you spiral the hips and spine, this stretch is three-dimensional and loosens up more areas of tightness than the Basic Cat. Start by doing one Basic Cat to get the flow of the spine arching and contracting. Then add a spiral in one direction with your hips, and in the opposite direction with your head and neck. Imagine the tailbone inscribing a full circle on the wall behind you in one direction, and the crown of your head inscribing a full circle on the wall in front of you in the other direction Complete 4 repetitions and then reverse the direction of the spiral for 4 more repetitions.

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Pilates How to Do Pilates Upper-Abdominal Curls

Video / Updated 03-28-2016

Upper-abdominal curls help strengthen and tone your tummy. This video shows you proper positioning and form for floor crunches, as well an upper-abdominal workout on an exercise ball.

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Pilates How to Do a Basic Pilates Bridge

Video / Updated 03-28-2016

Relax and stretch your body with the basic Pilates bridge pose. The bridge position increases your flexibility, exercises your butt, and stabilizes your core. All you need is a mat.

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Pilates How to Do a Basic Pilates Cat

Video / Updated 03-28-2016

The cat position relaxes and stretches your body, specifically your back. The basic Pilates cat stretch, usually done on a mat, is one of the gentlest ways to stretch your back.

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Pilates How to Do the Pilates Stacking the Spine Position

Step by Step / Updated 03-27-2016

Stacking the Spine — a basic movement in Pilates — is a finishing position to several exercises. It teaches articulation of the spine (full movement throughout all the vertebrae) as well as how to sit up vertically. It’s a fluid way to sit up or stand erect from a hunched-over position. Also, Stacking the Spine is a wonderful stretch for your back.

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Pilates How to Do the Pilates Basic Cat Exercise

Step by Step / Updated 03-27-2016

The Basic Cat exercise in Pilates is one of the gentlest and simplest ways to stretch out the back. You see cats making this movement in the morning when they wake, and you can do it too!

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Pilates How to Do the Pilates Roll Down Exercise

Step by Step / Updated 03-27-2016

The Roll Down exercise in Pilates is a beginning variation of the classic Pilates Roll Up. The Roll Down increases abdominal strength and articulation of the spine.

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