Rolling Like a Ball

Perhaps the most whimsical exercises we do in Pilates is all the rolling and rocking exercises. In the mat repertoire, Rolling Like a Ball is the first fundamental place to start learning the "rolling" concept. Having said that, the exercise should be anything but basic. Let's take a look at some different variations.

First start but sitting up on the mat with a rounded spine. Remember to never sit directly on the tailbone but slightly back so you are on the sit bones. Let's start with the hands on the outside of the ankles (elbows point wide), knees open hip width apart and the big toes together. Gaze down at the belly button to keep the neck in line with the spine. Without going on the head or neck, start to rock backwards and then rock right back up to balancing on the sit bones. Repeat 5 times.

What's the purpose? Rocking backwards helps work spinal articulation and acts as a natural spinal massage. Rocking up forces the abs to engage and works balance.

Have this version mastered? Try the same position with legs pressed tight together and the head more to the knees. Take the hands in hovering in front of the ankles without holding on. Try any of the above variations and add a teaser as you rock up to balance.

Shop Talk

It is a given to say that we are living in tough times right now. Every time we turn on the news we hear of more job losses, foreclosures keep rising, businesses keep closing and the economy keeps sinking. Most of us are watching our spending, creating budgets and have given up certain luxury items in order to stay afloat. Does this mean that we give up our Pilates too? I believe not.

As a studio owner it is always important to keep those clients coming in the door no matter what. Through a series of trial and error there are ways to peak interest and gain new and potential clients for life. What a great time to use our creative juices and think outside the box.

One trend that I've noticed is that people are most interested in the group classes because they are more affordable. In order to promote mat classes I offer a coupon on the website for a free class to new clients. I also offer mat classes in a discounted 5 week series. Another option is offering a discounted initial private appointment to a first time client. Lastly, sometimes I will offer a monthly special that allows clients discounts on certain services.

Great customer service is always a plus. All clients should feel comfortable in the studio no matter what. If they don't feel comfortable, they won't come back. I like to think of my studio as my second home....because it basically is. I enjoy seeing my clients come in and engage in conversations with other clients before and after their workouts.

Does anyone else have any other ideas to share? Keep in mind that there is also a forum for discussions at Pilates for the People Networking Site

Celebrity Workouts

Do you ever catch yourself picking up that magazine in the grocery store that claims to shape or sculpt your perfect body in 5 short weeks? Did you start Pilates after Oprah had a spotlight on her program? Maybe after Madonna plugged it in her song? It always amazes me how celebrity workout regimes motivate the general public to get up off that couch and get in shape.

Today's post comes compliments of FitnessMagazine.com. Recently they posted the workouts, diets and exercise routines of 50 celebrities, including Ashlee Simpson, Demi Moore, Cameron Diaz, Halle Berry, Madonna and Niki Taylor. Further information can be found at Fitness Magazine Celebrity Workouts.

I've stressed several times before it is important to keep your workouts fresh and fun in order to avoid burnout. Variety is key! Perhaps some of these celebrity workouts will add something new or offer a different perspective to your existing routine. Isn't that why we love Pilates? Over 500 exercises in the method. In the grand scheme of things it is important to live a healthy lifestyle and live life to the fullest.