Instructors decode the Pilates puzzle

From the Houston Chronicle:

We asked Gemma Hobbes, owner of the new Breathe Studio for yoga and Pilates in Fort Worth's Ridglea area, and one of her instructors, Jacque Crossin, to explain a few basic Pilates exercises.

The Pilates Hundred

This beginner's exercise is designed to warm up the body and make the abdomen stronger.

· Lie flat on your mat with arms by your side. Bend your knees into your chest into a "chair" position.

· Stretch the legs out at an angle. (Keep legs bent or straight up at 90 degrees to make this easier.) Raise the head, tuck the chin into the chest and begin pumping the arms up and down.

· Breathe in for five counts and out for five, until you reach 100, moving the arms up and down with each count.


The Teaser

This intermediate-level exercise works on strength and control.

· Lie flat on the mat and feel your navel sink into your spine. Extend arms over head, straight out past your ears. Bend your knees up into a "chair" position.

· Stretch the legs out to a 45-degree angle.

· Bring arms overhead, then gently roll up and reach arms toward your toes, inhaling as you go. Hold the position.

· Gently roll back, one vertebra at a time, bringing arms back over the head and exhaling.

· Repeat three to eight times.


Leg, Small Circles

This one works deep in the buttocks' muscles and increases flexibility.

· Lie on side, hips and shoulders stacked, head resting on your hand. Put the other hand in front of you on the floor to help you keep your balance. Bring your legs in front of you to a 45-degree angle.

· Lift the top leg to hip height and point toe.

· Begin "drawing" small circles in the air with your toe, stretching the leg outward. Circle clockwise five times, then in reverse five times. (To keep shoulders stacked properly, think of balancing a cup of coffee on the shoulder.)


The Seal

Good for the abdomen and to improve control. Barking as you clap your feet is optional.

· Sit on the mat with knees bent and open. Bring your hands between the knees, reach around the calves to the outside of the ankles and grab the ankles.

· With a rounded back, pick your feet up and balance on your tailbone. Clap your feet together three times.

· With a curved back, roll back to your shoulders, keeping your chin tucked. Inhale as you roll back.

· Roll forward and up, exhaling as you go, then balancing on your tailbone again. Clap your feet three times.

· Repeat the motions six times.