Pilates Exercises: Four-Point Balance

Series Summary

Pilates is an exercise system developed by a German named Joseph Pilates. It was designed to strengthen the body core (which consists of the abdominal muscles, the lower-back muscles, hip flexors, and gluteus muscles) in order to prevent back pain, and help with spine alignment and breathing control. Pilates exercises can be done almost anywhere and can be learned quite easily. In this free Pilates video series, an experienced fitness trainer demonstrates a variety of beginner Pilates exercises. Focus on core muscles with exercises such as the hundred, the roll up and the one-leg circle moves. Get tips on the bridge, side kick and heel slide exercises as well. Learn the back extension and half-roll down exercise to get ripped abs, all with the help of a professional fitness instructor.

Video Transcript

"This beginner mat pilates exercise is called Four Point Balance. So we're really going to tap into our core stability, we're going to work a little bit on coordination and balance. You want to come to a on your hands and on your knees, your hands are directly underneath your shoulders and your knees are directly underneath your hips. You want to really think about pulling the abdominal muscles in. Bring your shoulder blades back and down like you're sliding your shoulder blades into your back pockets. Then extend your right arm and your left leg out. So opposite arm up is to leg. As you're holding this position, you want to think about stretching through your fingertips and pointing up through your toes. Lengthen out through the crown of your head. And you just want to think about growing your spine an extra inch. Pull those abs in and just breath naturally in through your nose, out through your mouth. Hold this position for about five breaths and then switch to the other side, really lengthening out. And mastering this position is really going to help us later on for some other pilates exercises. So we're just setting the stage here, working on that balance, coordination and core stability. And that is your Four Point Balance."