Pilates Teacher Tips

Core Connection with Spinal Stretching

This series uses a small wooden dowel but can be done holding a Theraband or without a tool. The focus is on abdominal strengthening with sagittal and transverse spinal stretching.

Part 1: How to Activate Muscles for Planks & Part 2: Daily Plank Practice

Focusing on form can improve the quality of plank exercises by providing intention and awareness. This video covers how to isolate and coordinate the diaphragm, transversus abdominis, pelvic floor, lumbar multifidis, and gluts for pelvic stability. The imagery and preparation are intended to be used with Part 2: Daily Plank Practice.

Build overall body strength through a regular daily regimen of planks in under 5 minutes a day. Video features 3 sets of planks (each side and front) on the forearms held for 30 seconds each. Take a computer break and fire up your core! Watch Part 1: How to Activate Muscles for Planks for additional explanation and preparation.

Supine Light Weights: Arms with Core

Arm exercises with light weights while lying on your back. Exercises include scapular stabilization with arm strengthening and abdominal work. Video finishes with some low back and hip stretching.

Back Body with Light Weights & Theraband

Exercises work shoulders, triceps, back, gluts, and back legs using light weights and a Theraband in a prone position (lying on stomach). This series requires abdominal support, so if you feel any discomfort, discontinue immediately.

Calf Stretching and Balance Work Using Foam Rollers

I use both a half and full foam roller for calf stretching and balance work. If you don’t have half roller, stand on the floor. If you don’t have a full foam roller you can practice the balance section on the half roll alone. It is also possible to do the exercises without rollers.

Upper Body Opening on Foam Roller

Use your full foam roller to open the chest and release tension in the upper back and shoulders. We are a society of people who look at our Smartphones and stare at computer screens. This tends to lead to poor posture and neck/shoulder strain. This rolling sequence helps to address this tightness. Discontinue immediately if you feel any strain in your neck or back using the foam roller. White foam rollers can be less intense on the upper back and shoulders.

Abs Without Lifting Your Head

Series of abdominal work that strengthens your core without requiring a head lift. I find many people feel strain when lifting their head off the mat. This sequence integrates breathing with abdominal engagement through preparatory abdominal isolation and Pilates mat exercises.

Standing Light Weights with Arm Stretches

One of the gals from class asked me to post this weight workout from a recent group in person/Zoom class so she could repeat it. It contains upper body strengthening, arm range of motion with weights, balance work, and finishes with arm stretching.

Pilates Teacher Tips

Foam Roller Hip Opening

Identify the Core Muscles in a Side-Lying Position

Core Connection with Spinal Stretching

Part 1: How to Activate Muscles for Planks & Part 2: Daily Plank Practice

Supine Light Weights: Arms with Core

Back Body with Light Weights & Theraband

Calf Stretching and Balance Work Using Foam Rollers

Upper Body Opening on Foam Roller

Abs Without Lifting Your Head

Standing Light Weights with Arm Stretches

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