Happy New Year! Most people in the New Year make the resolution to start up a new fitness program. The beauty of Pilates is that it is addictive after you get started. People generally feel better after working out when their endorphins are going high. The benefits of Pilates are endless. Most clients start feeling better as a whole both physically and mentally. They stand up straighter and have improved posture, clothes start to fit better, they gain strength to carry out daily activities, flexibility because better creating less injury and mentally.....well it's good to take time for yourself and your health no matter how busy your life may be.
Sometimes taking the jump to try out a Pilates Studio can really freak people out and be intimidating. Don't let it. Take advantage of a private appointment (usually offered at a discount) and check out a few local studios until you find one you are comfortable with. I offer a free mat class to new clients (with the coupon on the website) just to come in and see what it's all about. Grab a friend in order to motivate yourself to come to classes.
Once you get started it is easy to keep coming back for more. The health benefits and mental well being are rewarding.
Tuesday, January 6, 2009
Monday, December 15, 2008
Oh........The Neck Pull
Is this exercise everyone's nemesis or what? Is it because the abs are tired by the time we get to it? Let's break this one down a bit.
Start lying down on your back with feet as wide as your mat flexed (or slightly wider than hip width apart). There are two different placements for the hands. Place your hands to your forehead elbows wide or behind the neck.
Start to bring the chin to the chest on the inhale and then exhale to round all the way up and over into a round back with the head towards the knees and the belly in. Gently stack the spine to an upright, seated position on the inhale and then gently roll back down one vertebrae at a time till your laying flat on the mat. Exhale at about the halfway point of the rolldown. I'll save the flat back and twist variations for another day.
I'm taking a guess that most of you got stuck at the chin to the chest part right? Here's some helpful hints to get up past that hump.
1. Watch the position of your pelvis. It should be gently flattened with the ribcage closed.
2. Make sure to let out that exhale as soon as you begin the roll up. It is the exertion portion of the exercise.
3. Still having problems? Try securing your feet under something to keep them down. Maybe a strap, under the couch or have someone hold them down.
4. Use light weights (2 or 3lbs.) and hold them in the hands.
Keep in mind that this one is tricky for most people. Mat thickness, core strength and spinal articulation are other factors that make it tough to roll up.
Practice makes perfect. Keep pulling away at it.
Start lying down on your back with feet as wide as your mat flexed (or slightly wider than hip width apart). There are two different placements for the hands. Place your hands to your forehead elbows wide or behind the neck.
Start to bring the chin to the chest on the inhale and then exhale to round all the way up and over into a round back with the head towards the knees and the belly in. Gently stack the spine to an upright, seated position on the inhale and then gently roll back down one vertebrae at a time till your laying flat on the mat. Exhale at about the halfway point of the rolldown. I'll save the flat back and twist variations for another day.
I'm taking a guess that most of you got stuck at the chin to the chest part right? Here's some helpful hints to get up past that hump.
1. Watch the position of your pelvis. It should be gently flattened with the ribcage closed.
2. Make sure to let out that exhale as soon as you begin the roll up. It is the exertion portion of the exercise.
3. Still having problems? Try securing your feet under something to keep them down. Maybe a strap, under the couch or have someone hold them down.
4. Use light weights (2 or 3lbs.) and hold them in the hands.
Keep in mind that this one is tricky for most people. Mat thickness, core strength and spinal articulation are other factors that make it tough to roll up.
Practice makes perfect. Keep pulling away at it.
Monday, November 24, 2008
the hundreds
Those of us that practice Pilates are well aware of the exercise the hundreds. It is the staple to any core training workout. There are a ton of different ways to execute the exercise. Let's take a look at a handful of different versions.
As usual, lie down on your back with your abs pulled in and the pelvis gently flattened. The upper body lifts to a crunch with a tennis balls distance from chin to chest, eyes on the belly button. Reach the arms out long by the hips with fingers reaching long.
The leg position
Working from a beginner level to advanced.
1. Feet planted on the floor with bent knees. Feet hip width apart.
2. Legs lifted in a 90 degree tabletop style position.
3. Legs straight up to the ceiling above the hips.
4. Legs lowered down at your point of control. (don't arch that back now)
Legs can be parallel together or turned out in first position.
Breathing
1. The usual 5 inhales and 5 exhales ten times over (hence the word...100's)
2. Maybe try 4 inhales and 6 exhales.
Where to do the hundreds?
1. On the mat free form. Try a magic circle in the ankles.
2. On the reformer with straps in hands.
3. On the cadillac with the rolldown bar in hands.
4. Laying down on the seat of the chair.
Those are just a few different variations of the hundreds. Feel free to leave comments on your favorite version.
As usual, lie down on your back with your abs pulled in and the pelvis gently flattened. The upper body lifts to a crunch with a tennis balls distance from chin to chest, eyes on the belly button. Reach the arms out long by the hips with fingers reaching long.
The leg position
Working from a beginner level to advanced.
1. Feet planted on the floor with bent knees. Feet hip width apart.
2. Legs lifted in a 90 degree tabletop style position.
3. Legs straight up to the ceiling above the hips.
4. Legs lowered down at your point of control. (don't arch that back now)
Legs can be parallel together or turned out in first position.
Breathing
1. The usual 5 inhales and 5 exhales ten times over (hence the word...100's)
2. Maybe try 4 inhales and 6 exhales.
Where to do the hundreds?
1. On the mat free form. Try a magic circle in the ankles.
2. On the reformer with straps in hands.
3. On the cadillac with the rolldown bar in hands.
4. Laying down on the seat of the chair.
Those are just a few different variations of the hundreds. Feel free to leave comments on your favorite version.
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