Intermediate/Advanced Level Pilates Mat Exercise-Around the Clock in One Minute
Do you love discovering new excitement in your Pilates practice? If you are at the intermediate/advanced level in Pilates and you ready for a new fun Strategic Pilates mat exercise challenge, then this might be for you! This is an intermediate/advanced level Pilates exercise, do not attempt this exercise if you have injuries or are a beginner.
Strategic Pilates brings something back from the past and makes it new again! Nothing tones up your abdominal muscles obliques with as much fun as the ‘Around The Clock in One Minute’ exercise from Joseph Pilates 1940’s archival mat exercise selection. In following the traditional or classical order, this exercise would be placed directly after the ‘rolling-like-a-ball exercise. This simple but challenging exercise can be used as a substitute for (or in addition to) the classical Pilates ‘famous 5’ stomach series in the Contrology mat! You will soon feel the burn🔥 in your abdominal region when performing this exercise correctly, and the whole body is very active and engaged.
The general exercise instructions are: Lay supine (on your back) on the mat with head and chest lifted, knees deeply bent and hands at ankles. (see illustration) Keeping the body coiled into the rolling like a ball position as you bump/roll twice clockwise using the muscles of your center and upper body (thoracic spine lift), then stretch limbs straight open reaching away from each other. On your 3rd bump/roll, stay lifted in upper body(thoracic spine) starting from your lumbar spine through the thoracic spine (similar to the teaser and 2 leg stretch exercise position), quickly coil into your ball position and continue the pattern all the way around your clock. Begin the exercise again in the counter clockwise direction following the same instructions. Complete the entire clockwise/counter clockwise cycle within ONE minute. This is Strategic Pilates FUN!😍
At Strategic Pilates when I teach this exercise to my level 4 and 5 classes, the students break out in laughter and make funny comments as they enjoy progressing through the clockwise and counter clockwise motions. It is one of their favorite exercises so I hope you will enjoy it too! (video coming soon)
Pilates brings its most defined results when practiced at least 3x per week. As with most anything, the more you practice, the quicker you will see the results. It is easy for anyone to practice the Pilates mat exercises at home with little or no equipment. This allows each student to supplement coming into class and stay consistent with practice. Follow my blogs or enjoy an online zoom class with me to learn and develop your own personalized at-home routine between studio classes or private lesson attendance.
I welcome questions, emails and requests for specific exercises. I will do my best to answer everyone ASAP thru email and requests for new specific exercise instructions in future blogs. My bio can be found on the ‘About’ page.