Jocelyn Paoli, Stott Certified Pilates Instructor
Purpose: To massage the spinal muscles, work the powerhouse, test balance and coordination. It is often done at or near the end of a mat routine.
1. Sit at the front of your mat with knees bent to your chest and heels together. Open your knees to shoulder width. Hands reaching through the legs to hold outside of ankles.
2. Tip back and balance on your tailbone. Bring your feet just above the mat. Keep the knees within your frame; scoop the navel deeper.
3. Inhale, roll back, pulling your feet with you. Balance on the base of the shoulder blades. Allow your legs to extend slightly until your feet are over your head (head stays on mat). Clap the heels 3 times (like a seal clapping its’ flippers).
4. Exhale as you roll forward to the starting position, tucking your chin into your chest. Balance and clap the heels together 3 times. Your heels should not touch the mat.
5. Repeat 5-8 times; feeling the massage up and down the muscles of your back.
Checklist:
Maintain a constant C curve of the spine.
Never roll onto your head, neck or shoulders – only the base of the shoulder blade.
Initiate rolling back from the powerhouse not from the head.
Don’t use momentum when rolling up. Roll up slightly slower than you rolled back to challenge the abs.
Note: Omit this exercise if you have an acute back injury.
Modification: You can begin without the claps and add 1, 2, then 3 claps as balance improves.
Visualization: Imagine you are on a rocker, balancing on the edges of both the front and back; trying not to tip over in either direction.
Exercise of the Month
Pilates, Pilates Exercise of the Month, The Seal
PURPOSE: Small Circles (or Top Leg Circles) work the buttocks and thighs. This the 3rd exercise of the Side KIck series.
SET UP: Lie on your side and align your body against the back edge of the mat. Prop your head up on one hand and place the palm of the other hand on the mat in front of you. Position your legs in a 45 degree angle in front of your body. Feet are slightly turned out in a Pilates V.
1. Lift your top leg so it is in line with the hip. Begin circling the top leg in a small and swift motion, brushing the top heel past the bottom heel each time around.
2. Complete 5-8 circles, then repeat in the opposite direction. End by resting the heels together, toes turned out in Pilates V.
Modifications:
If you experience discomfort in your shoulder, wrist or neck, lay your head down on your arm. You can also use a rolled up towel under your neck for added support.
Head to Toe Checklist:
Upper body is flush against the mat.
Use your abdominals to maintain stability in your upper body so you don’t rock back and forth.
Top leg is straight as you circle; keep your heel down; toes and knee face up.
Don’t let leg rotate inward (toe to floor).
Think of controlled movements; working the circles from the hip joint.
Visualization:
Imagine you are circling your leg inside a small hula hoop.
Exercise of the Month, Pilates
Exercise of the Month, Magic Cirlce, Pilates
PURPOSE: The 2nd exercise of the Side Kick series: this exercise works the hips, buttocks, outer thigh, and stretches your inner thigh muscles.
Set-up : Lie on your side and align your body against the back edge of the mat. Prop your head up on one hand and place the palm of the other hand on the mat in front of you. Position your legs in a 45-degree angle in front of your body. Feet are slightly turned out in a Pilates V.
1. Inhale, lift your top leg straight up to the ceiling and point your toe. Lift your leg only as high as you can manage with it remaining straight.
- Exhale, resist gravity, flex your foot, and bring it back down to starting position. Think of reaching and stretching your leg out of your hip.
3. Repeat 5-8 times on each side. Bring your legs back together to prepare for the next exercise in the series, Small Circles.
Modifications:
If you experience discomfort in your shoulder, wrist or neck, lay your head down on your arm. You can also use a rolled up towel under your neck for added support.
Head to Toe Checklist:
Remain long and lifted in the upper body as you kick your leg up and lengthen it down. Don’t roll your leg inward. Keep a slight turnout in the hip and thigh throughout the exercise. Stabilize your body with the powerhouse. Nothing moves but the kicking leg.Shoulder and hips remain stacked. Think of controlled movements.
Visualization: By the end of the exercise, the kicking leg should feel longer.
Exercise of the Month, Fitness Advice, Pilates, Pilates Ex of Month, Workouts
Pilates, Pilates Exercise of the Month, Pilates V
Purpose: The fourth exercise in the Stomach Series targets the powerhouse to the extreme.
1. Lie on your back with hands behind your lifted head; one on top of the other, (not interlaced). Elbows wide.
2. Extend your legs straight to the ceiling, heels together and toes turned out slightly, squeeze inner thighs, sink navel toward spine.
3. Inhale and lower your straight legs down toward the mat for 3 counts. Stop if you feel your lower back begin to arch.
4. Exhale as you raise your straight legs toward the ceiling. Don’t allow the legs to pass 90 degrees; the tailbone does not leave the mat.
Complete 8-10 times. To end bring both knees into chest.
Checklist:
Remain perfectly still in your torso.
Engage the glutes and inner thighs to support and protect your back.
If your back arches off the mat as you lower your legs, you are taking them too low. Bring shoulders away from ears.
Note: If you have a delicate back, place your hands in a V position just below your tailbone (palms down) and leave your head down.
Visualization: Imagine your legs are attached to springs above your head. You must stretch the springs on the way down and resist their pull on the way up.
Exercise of the Month, Fitness Advice, Pilates, Pilates Ex of Month, Power House
Exercise of the Month, Pilates, Pilates Exercise of the Month, Power House, Stomach Series
Purpose: Single Leg Kick works your hamstrings, biceps & triceps while stretching your thighs, knees, and abdominal muscles. Great exercise for cyclists.
1. Lie on your stomach, propped up on your elbows. Pull your navel up into your spine. Your pubic bone should be pressed firmly down into the mat. Squeeze your inner thighs together to support your lower back.
2. Make sure your elbows are directly beneath your shoulders, chest is lifted, shoulders blades down and neck long.. Your hands can be made into fists, in line with elbows. (If fists are uncomfortable, place your palms facedown on mat.)
3. Inhale to prepare. While keeping your upper torso stable, exhale and kick your right heel toward your right buttock with a double beat (or a pulse, pulse.) The left leg should be straight and slightly lifted off the mat.
4. Switch and kick the left heel to the left buttock with a double beat. Continue alternating legs, completing 5 sets. End by sitting back on your heels to release your lower back.
Checklist:
Remain lifted and perfectly still in your torso as you kick your heels into your bottom.
Keep your upper thighs and knees glued together as you kick to engage the hamstring muscles.
Try not to let the legs touch the mat in between kicks.
Note: If you have knee or lower back discomfort, upper torso may be lowered to the floor. Reduce the range of motion and work more slowly. If you experience pain, stop.
Visualization: Imagine there is a candle flame under your belly button. You must stay lifted so you don’t get burned. Swish your legs past each other, kicking in time to your heartbeat.
Exercise of the Month, Fitness Advice, Pilates, Stott Certified Pilates, Workouts
