Dave Beckhman is determined to show Three Lions boss Fabio Capello he is fit enough for next year’s World Cup in South Africa, and play on for years afterward.Becks was introduced to Pilates wile on loan at AC Milan. The Italian giants insist all their players take up Pilates as it helps with balance and [...]
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Recently, I have noticed that there has been an increase in mat class attendance at the studio. It has been a wonderful and pleasant surprise. Being a Pilates studio in southeast Michigan with a failing automotive industry can be a little unsettling. Luckily, I do have a very dedicated client base and being the sole owner and teacher at the studio, I have the ability to offer classes in sessions at an extreme discount.
With several clients opting for mat classes, it is important that the classes always remain challenging and interesting without sacrificing the method. Those of us who have been trained properly are aware that the exercise progress in a certain order. When we have clients that come in several times a week are we concerned that they will get bored? Do we then stray away from the list in order to make the class interesting? Do we add Yogalates to the schedule? Nope!
Using a small apparatus in class adds a whole new element and challenges muscles in new and exciting ways. Magic circles are a great way to add a little extra resistance. Light weights can be used for the rowing series. Thera-bands are great to use for upper body work and stretching. The dreaded thera-ball is great for balancing…..as is the foam roller. These subtle and easy additions keep the muscles working differently and keeps the clients working hard without losing the integrity of the method.
I don’t believe anything that has proven to work for over 100 years needs to be changed. Do you?
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Nigella Lawson (48 years old) gained weight while filming her Nigella Bites show. The English Muffin quickly lost it with the help of Pilates. Rachael and Martha also think Pilates is the special ingredient you need to make you just right ‘I ‘I like my food and I’m not going to diet so it [...]
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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.
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Jessica Simpson and Gisele Bundchen Brady have a lot income. Not only are they beautiful rich and famous Pilates Buffs but they also have one of this years best NFL Quarterbacks and one of this years best Tight Ends.Jessica Simpson was born wearing high heels. The singer-and-actress loves showing off her legs and refuses to [...]
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Pilates Day, an annual, international, community event celebrated on the first Saturday of May every year is celebrated around the world. But this year the PMA apparently decided that the event can only be produced and hosted by PMA members. Leaders in the Pilates Industry who fought a long drawn out legal battle to [...]
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From Cellulite To A Really Tight Pilates bottom line.Mischa Barton, the sexy 23-year-old actress of the “O.C” fame attributes her new sleek physique to Pilates. “I’m obsessed with Pilates. I think it’s so fun” Speaking with OK! Magazine on the topic of her new slender frame, the actress and occasional model reveals her new [...]
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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.
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Today let’s dissect another hard to perform exercise….the fold-up teaser. Since this one falls towards the end of the matwork repetoire, we need all the mental and physical energy possible to complete it.
First start lying down on your back, legs straight out in first position (parallel is also an option) with the arms stretched over the head. The back is gently flattening down into the mat. Start by lifting the arms up to the ceiling and rolling the torso about halfway and then start to lift the legs off the mat as you continue to roll up to a seated teaser (or V sit) reaching the hands towards the toes. Hold for a second. To release to starting, slowly lift the arms up to the ceiling so that the biceps are to the ears with palms facing in. Initiate a roll back thru the spine. Once the lower part of the spine presses into the mat, the arms and feet start to fold down at the same time back to starting.
Helpful hints
Keep in mind that the legs should be strong and active the hold time. It puts a ton of strain on the back when lifting dead weight. Keep rotating your first position by wrapping the outer thighs towards the inner.
Make sure that your movements are smooth and controlled. When starting to release the fold, make sure that the arms are slowly lifting and rotating. Tossing them up in the air only throws off balance.
If lifting both legs at the same time is just a little too much, try the same exercise but only lift the right leg up while keeping the left anchored on the floor throughout the exercise. Make sure to repeat on the left leg.
Remember that there are only 3 reps total. Using the mind to control the body is key. Visualize and do!
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