Why Pilates Is Your Best Option For Back Pain

Back pain is something that 80% of the planet will experience during their lifetime, and it can be difficult to deal with, especially since in instances where it is chronic or severe. For many years now, Pilates classes have been used to combat lower back pain, and with principles that are based on alignment, proper breathing techniques and the strengthening of the core, it is no wonder that people are flocking in to find out what it can do for them and their constant, gnawing back ache.

Modifying Traditional Pilates Exercises

Back ache is a complex problem that could result from many different causes, and so individuals need to take care when doing any form of exercise while suffering from this problem. When dealing with lower back pain through Pilates courses, it is important that individuals used a slightly modified version of the classical exercises, as these have been known to greatly alleviate the pains experienced by individuals with this issue.

Starting the Exercises

In order to begin the exercises aim at reducing back pain, individuals should begin by entering into the supine position, while keeping their knees bent and their feet flat. The reason behind this position is so that the individual does not arch, and the lumbar will receive support from the floor. The instructor should constantly check on the individual to determine whether they are comfortable, or whether any adjustments need to be made. Throughout this time, individuals should be breathing appropriately, through the abdomen, as this will help them to cope with the pain that they might experience, even if it is during their day-to-day lives.

The Hamstring Stretch

The reason for this stretch is the fact that short hamstrings often cause lower back pain; by solving this problem, the pain itself is diminished.

This exercise is modified slightly to ensure that patients who are experiencing back pain are able to relieve the symptoms, instead of fueling the problem. It begins with the client in the supine position with the feet flat and the knees bent. A resistance band will then be placed around the right foot before being brought into the air. The resistance band should be held in both hands, and movement should continue until the hamstring begins to become tight. This position should be held for around 30 seconds.

Supine Spine Twist

For this exercise in a Pilates class, the client will require an exercise ball. This activity aims at strengthening the abdomen in a safe manner, especially since the legs are going to be supported by the ball.

Begin in the supine position, placing both legs on the exercise ball. The knees should be bent, which allows the ball to move closer to the body. The client will then need to place their arms at their side, ensuring that they keep their palms facing the floor. They will then take a breath and begin lowering their legs to their left side while they tighten their grip on the ball. Upon exhale, the ball will be brought back to their center. This can then be repeated on the right.

Source by Andrea M. Da Silva

Why Pilates Is Your Best Option For Back Pain2019-11-04T07:06:16-06:00

Learn How to Tone Up With Pilates

There are many things that are going to be important when someone wants to lose weight or look better. Some muscles lose their strength or can become sore when the person is trying to do something strenuous. If someone can learn how to tone up with Pilates, they may find that they are able to feel better and look better quickly and easier than other exercise programs that are sold.

An excellentPilates instructor is going to look at an individual and customize some exercises for them to do. These will be based on what the person needs to change about themselves. Toning up some muscles will have many advantages.

Just looking great is not always something that is going to be the reason for people to join a Pilates program. They may just want to feel better and looking great is an added benefit. Knowing a person’s body will be the key to success in this kind of program.

Not everybody is able to stick with one of these programs though. It is something that will work when someone sticks to what they need to do. There are many advantages to having an instructor that can work with an individual.

One thing to consider when someone wants to see success with a Pilates program is that they need to make sure and eat healthy along with this program. There are many different foods that people can eat to help them tremendously. There are also a lot of different foods that can hurt their success with one of these programs.

Cutting calories will be very important, but making sure that someone has enough calories is also very important. Cardio exercises along with Pilates can also help with the success in this type of program. It is important to check with a doctor before beginning something like this though.

A lot of people feel that using this method is much quicker than any other method. Other people feel that it does not help them lose weight, but it does help them to feel better. They will have much more flexibility and be able to have better balance too.

Whenever someone is choosing any kind of exercise or weight loss program, they are going to want to make sure that they are able to follow through to get the results. Doing these activities just one or two times is not going to help them. This is something that should be continued if they want to continue to see results.

There are many home workout videos that people will purchase. Some people find that they have seen great results with these. This is not always the answer though.

A Pilates instructor is going to give their client certain exercises to do that will help them. They can work the areas that they need to work in order to make sure that they are getting the best results. They need to work many areas of the body too.

Some of these exercises can be done only on a mat. This can help keep some of the strain off the joints too. This is very important in many situations where someone has had an injury that they are currently treating. This is why people should seek a professional’s assistance before they start a program like this.

Customized programs are important to the success in learning how to tone up with Pilates. Each person will have a different approach to this. Every option of a class can be different. The length of time for these classes and the activities that people do at them will be different for everyone.

Source by David M Canevaro

Learn How to Tone Up With Pilates2019-10-25T10:56:23-06:00

Pilates – The Power to Heal Your Body

Millions of people like you are discovering the radical changes that Pilates can bring to your mind and body. So what is Pilates, and why are so many people spending fortunes on Pilates classes?

Healing Motion

Pilates is a complete mind and body routine that improves the performance of the human body.

The Pilates principle, created by Joseph Pilates in the 1900s, involves conditioning the entire body by proper alignment, centring, concentration, control, precision, breathing and flowing movements.

Pilates focuses on the core postural muscles which help keep your body balanced. These critical muscles support your spine. When these muscles are weak or misaligned, you’ll know about it – as this is where chronic pain often starts.

Economy, Grace and Balance

The principle aim of Pilates is to create a fusion of your mind and body, so that your body will learn to move with economy, grace and balance.

Mastering the art of Pilates allows you to tap into your body’s ultimate powers – giving you access to your natural strength and vitality. Pilates will connect you to your strengths, counteract your weaknesses, and correct your imbalances.

Mastery of Pilates requires careful practice – you must be mindful of your body as you perform the Pilates movements.

How people benefit from Pilates

Joseph Pilates created his new system of movement while treating injured soldiers returning from the battlefields of World War One. The Pilates system was designed to be a versatile solution to a huge variety of conditions and ailments.

What would you change about your life?

Pilates can bring huge rewards:

– Pilates improves your mobility and flexibility
– Pilates makes you physically stronger, by developing your core muscles
– If you suffer with back pain or stiff joints, Pilates gradually lifts away the pain you feel
– If you walk or run, but find you’ve hit a wall and can’t improve, try Pilates. By building your core strength and stability, you will soon notice increased speed, endurance and resistance to injury
– If you suffer from a disability or are rehabilitating after injury, then the Pilates system will help you recover quickly and effectively – reducing the likelihood of recurrences or relapses
– If you, like me, enjoy sports and are looking for more power, speed or agility, you’ll love how Pilates can raise your game. Pilates is my secret weapon on the tennis court!
– Pilates also teaches you perfect posture, helping you to stand tall and proud

Learning Pilates

So, does Pilates sound like something you would like to try? Pilates is not a miracle cure. It’s a system for moving and for living. To really benefit from the art of Pilates, you must give it time. Try searching online for Pilates classes near you, or consider learning by DVD.

Source by Derek Kemp

Pilates – The Power to Heal Your Body2019-10-25T10:53:37-06:00

3 Fundamental Pilates Fitness Equipment You Can’t Do Without

Nowadays the term Pilates is almost meaningless, little more than a merchandising gambit. In this day and age numerous exercise routines use the phrase pilates but nobody recognizes which one is real and which one is fake. But no matter which pilates routine you use they all need some kind of pilates fitness equipment.

The names of the exercise equipment necessary to do pilates maybe referred by different names for example, Swiss ball, resistance ring and other such names. No matter what they are named these pilates fitness equipment is essential.

Why A Pilates Mat?

A mat is essential, but the trend used for Pilates is a little distinct from some others. A yoga mat, for example, is lighter and not built to stand the same stresses. A Pilates mat is strong, comfortable and provides a long-lasting surface and cushion.

With a common yoga mat, you might feel the floor when standing. But with a Pilates mat, even when lying on your back and doing a pelvic curl you will not feel the wood of the gym floor. They’re well cushioned and stand up to use year after year.

A Pilates mat should be at least a little broader than your body and almost a foot longer. Average sizes range anywhere from 72 “-86” (162cm-194cm) long and roughly 21 “-39” (47cm-88cm) wide. Models that roll up easily and provide carrying straps are very convenient.

Why a Pilates Ball?

An exercise ball used to be known as just that. A large, round rubber ball, it was sometimes (mis) named a medicine ball. But, here once again, a true Pilates ball will be just a little bit distinct.

Exercise balls of yesteryear were contrived for tossing or rolling. Pilates balls are designed to roll you. As you lie on your stomach or back to perform exercises, they offer a firm cushion but one with a lot of give. They’re made of durable fabric that will not leak or wear after years of use.

Pilates exercise balls are contrived to allow for accessories like bungee-cord style resistance bands. These are wrapped around the ball so when you are lying on your back you can take hold of each end of the cord and do exercises. This is not manageable with a typical exercise ball because the ball will become unstable and the bungee-cord would most probably slip out.

Why a Pilates Ring?

Again, with pilates resistance rings (sometimes called magic rings or some other name) are alike to resistance bands but have peculiar differences.

They typically come in the form of a circular ring about 10-14 inches in diameter, commonly with a pair of cushions for the handles on opposite sides. That provides a piece of equipment that can offer a wide variety of Pilates hand and arm exercises to stretch or compress, which helps tone and strengthen.

Like numerous exercises, it is feasible to do a number of Pilates exercises with no equipment at all. But safety, convenience and getting the maximum from your workout make these must-have items.

Source by Nita Kahlon

3 Fundamental Pilates Fitness Equipment You Can’t Do Without2019-10-22T09:11:27-06:00

Malibu Pilates Review Questions and Answers

Does it change your legs and thighs?

This machine works your entire body. If you have never taken Pilates don’t let that discourage you. The exercises are fairly simple, but the exertion & workout is harder than it looks! Just remember to “engage your core muscles” and you’ll feel it.

Do you have to assemble it?

You have to attach the handles and it folds up like a small chair.

What kind of warranty does it come with?

30 Day Money Back Guarantee

How many times a week do you have to use it to get results?

Work your way up to the harder workouts. When you are doing some of the exercises, you may not feel the “burn” right away … but that doesn’t mean it isn’t working. I don’t think you need to struggle to have something work.

Who endorses it?

5 celebrities endorsed this product and Mari Windsor (of Windsor Pilates) choregraphed an advanced workout just for the machine, that’s not even her product to sell.

Recommended if you are looking for a change or challenge in your pilates routine.

Is it sturdy or cheap?

Users report it is one of the most sturdy pieces of equipment they own.

Is it OK for beginners?

Try to be aware of your body and your own limitations. Take it SLOWLY !!! Pilates is such incredible work and is recommended for anyone and everyone but listen to your body.

Is it hard to unfold and maneuver?

Users have reported it was a little difficult to unfold at first but became “smoother” with more use. It weighs about 40 lbs but is not too difficult to move.

What does it come with?

* 20-Minute Malibu Pilates routine
* Total Dream body Sculpting Workout (This is about an hour)
* 30 day money back guarantee
* Diet plan
* A wall chart

The DVD’s are great – start with the 20 minute workout for beginners and work your way up to the more challenging DVD’s.

Does it have the adjustability requirements resistance levels to perform Pilates moves accurately?

This machine doesn’t have quite the range of motion as a studio model, nor does it have the adjustable handles, but it’s sturdy, compact, easy to fold and store, and offers a good variety of resistance levels. Users are thrilled to find out that it is an excellent model for home use. For those versed in Pilates who are looking for a home-use model and don’t have the room for a big chair or want an adequate substitute at a much lower cost, this machine is highly recommended.

Source by Brandi Yates

Malibu Pilates Review Questions and Answers2019-10-17T07:13:52-06:00

Pilates Is Not Yoga

So you have heard that Pilates and Yoga are similar in many ways. Yes, both disciplines help you create greater awareness of your body’s posture and its alignment. Yes, both disciplines improve and enhance flexibility and strength. Pilates and Yoga also emphasize coordinating breath with movement.

Both these disciplines of Pilates and Yoga have amazing benefits. They are both fitness regimes that are integrative; they are associated with stress reduction and increased well-being. They can both also be adjusted to a wide range of people and fitness levels, and both support the achievement of very high levels of body, mind and spiritual fitness.

Pilates aims to reach high levels of fitness goals for the mind and body, however, through a series of controlled movements. The Pilates technique not only has a full complement of matwork exercises, but it incorporates work on Pilates machines as well.

Pilates is a series of controlled movements; movements that are not performed rapidly and / or excessively. The focus is on the quality of the movement and not the quantity or the repetitions. There are additional exercise equipment like the magic circle, elastic band and foam roller one could use to add resistance to help make your workouts more challenging. Pilates has several machines designed to achieve its purpose such as the reformer, the wunda chair, the ladder barrel and the cadillac. Pilates exercises on these Pilates equipment machines are designed to cater to every individual’s needs.

The emphasis of Pilates exercises is to strengthen the abdominals, improve posture, stabilize and lengthen the spine, improve balance, flexibility and overall strength. Pilates gives you a long and lean, evenly-muscled look. Pilates works the whole body; emphasizing control, precision and concentration in both the mind and the body.

Whereas Pilates is scientific-based and its movements are always dynamic and in a flow; Yoga is spiritual-based involving meditation and reflection and its exercises are held in poses.

The abdominal muscles, lower back and butt muscles serve as the center of all movement. In Pilates, this is called the core or the powerhouse. This focus on core stabilization makes one stronger from the inside out and allows the rest of the body to move freely. The low-impact nature of Pilates makes it ideal also for injury prevention, rehabilitation and physiotherapy.

All Pilates exercises are formulated on the six principles of breathing, concentration, control, centering, precision and flow. These principles train the body to move efficiently and expertly with minimal stress on its joints and with maximum benefits on the entire physiology of the body. The Pilates method and using it regularly creates a healthy, vivacious and more symmetrical body which results in a lean, balanced, strong and supple body with very efficient and well-toned muscle groups.

A further listing of benefits that you can expect from the Pilates method include long and lean muscles, strong core and stability, injury prevention, better posture, improved balance and coordination, relief from stress and back pains, enhanced athletic performance, effective post-rehabilitation , and increased self-confidence.

Source by Claudel P. Kuek

Pilates Is Not Yoga2019-10-17T07:29:41-06:00

Pilates Exercises for the Intermediate Level

Welcome to this series of Intermediate Pilates exercises for all Pilates practitioners/persons who have been working out regularly and are strong enough to move on to the next level. Please remember to keep the core principles of Pilates active throughout these exercises. Stay with doing only a few repetitions but in great form rather than many rushed-through, haphazard ones but in less than perfect form. Happy Pilates exercising!

Swimming

Lie on your stomach with your legs together and stretched out. Keep your shoulder blades drawn towards your hips, your shoulders away from your ears, stretch your arms straight overhead. Pull your abs in so that you lift your bellybutton up and away from the floor. Reaching out from center of you, extend your arms and legs so far in opposite directions that they naturally come up off the floor. Achieve length in your spine by lifting your head off the mat while keeping your face looking down at the mat. Alternate right arm/left leg, then left arm/right leg lifts in counts of 5 breaths in and 5 breaths out. Move continuously this way like as if you are swimming on the mat.

The Plank

Begin on your knees and walk your hands out on the floor, allowing your legs to stretch out behind you. Place your forearms parallel to each other on the floor, your hands in fists. Your shoulders should be directly over your elbows. Lift your belly up and away from the floor as you extend your spine so that it’s very long. It is important to keep the pressure out of your lower back by pulling up the lower abs. Keep your shoulders broad and ensure that your shoulders are away from your ears. Your neck is a long extension of your spine, so your head is not dropped or tilted up. Breathe fully as you hold the pose for 30 seconds.

The Roll Up

Lie on your back with your legs straight. Relax your shoulders and keep them away from your ears. Place your arms straight up over your head and back so that your fingertips are pointing to the wall behind you. Inhale as you bring your arms up overhead past your ears, allowing the chin to drop towards the chest, the head and upper spine curling up and off the mat. As you exhale, continue in a smooth motion to curl your entire body in an “up and over” motion towards your toes. Pull your abs in and deepen the curve of the your spine as you reach for your toes with your fingertips. To reverse the curl, inhale as you pull in your lower abs reaching your tailbone under, and uncurl yourself – vertebrae by vertebrae. About halfway down, exhale to continue to set one vertebrae after another down on the mat. Keep your upper body curve as you roll down slowly, with control. The arms are still outstretched and following the natural motion of the shoulders as you roll down.

Open Leg Rocker

Sit up tall on your sit bones with your knees bent so that you can grasp your ankles. As you balance between your sitbones and tailbone, keep your abdominals activated as you lift and extend one leg, then the other, to shoulder-width distance apart out in front of you. On the inhale, use a deepening scoop of the abdominals and the fullness of your inhale to propel your roll back onto your shoulders. Stay in your C-curve as you roll, leaving your head and neck off the mat. Pause before you exhale and return using your abdominal muscles to bring yourself back to an upright position.

Source by Claudel P. Kuek

Pilates Exercises for the Intermediate Level2019-10-14T07:17:19-06:00

Pilates Taking To The Waters

There is a craze that is currently sweeping the world of Pilates, and it involves hundreds of students grabbing their Stand Up Paddleboards and heading to the water to – yes – practice Pilates. Professionals and laymen alike are now taking up this exciting new opportunity because it offers more than just a serene and tranquil environment in which to focus on your alignment and improve your strength; it also challenges the core, which is a broad focus in Pilates classes around the world.

How it Works

While on the board, he stabilizing muscles that are located in the spine and pelvis are constantly activated, and when this is combined with exercises based on core strengthening, the results are doubled. Students using the board to practice their Pilates exercises with something like Leg Circles, for example, will need to stabilize the pelvic constantly, otherwise the board will begin to rock. This reminder allows students the chance to perfect their techniques, as well as enabling them the opportunity to experience Pilates classes in a way that was never possible before.

When it comes to stability of the spine, as well as the strength of the abdomen, they will need to activate their stabilizers constantly to avoid tipping the board, and so they increase the challenge of the entire exercise. When it comes to the more complex exercised, students will be challenged even further, as this requires then to perfect the basics before they will be able to remain on the board. While falling into the water might not be the worst thing, students will still be able to feel the joy that comes from knowing that if they are still dry, they must be doing something right.

Taking Pilates Classes to the Next Level

Those that are interested in trying out Pilates with a twist might want to start out by practicing the techniques on dry land, before venturing out into the water. Pilates classes entail that a student focus on precision, and what better way to achieve this than by putting them in a situation where they are immediately notified by the board when they are doing it wrong? It doesn’t matter whether you are a student, practicing the basics that you have learned in some of your first classes or an expert who wants to combine the physical and mental benefits of a Pilates class with the tranquility of the open sea; this is an exciting option for just about anyone.

Source by Andrea M. Da Silva

Pilates Taking To The Waters2019-10-11T08:10:29-06:00

Pilates Exercises to Prep the Body for a Safe Side Plank

Here are some Pilates training tips and preparatory exercises to help keep your shoulders safe and develop strong core support for a successful Side Plank in an Advanced Pilates Mat workout.

Because this exercise involves balancing the body sideways on one arm and one leg, the Side Plank exercise is a high intermediate or advanced level exercise, thus enough preparation must done before attempting this exercise to ensure successful execution and avoid risk of injury. In his book Return to Life, Joseph Pilates called this exercise the “Side Bend.” There are lots of challenging variations, but before you do them, it’s important to be able to support the body in a basic Plank position.

The Side Plank / Side Bend is an excellent exercise to develop strength in your arms, shoulders, lats, lumbar spine, hips, and legs. It offers real challenge, in order to balance the body perched on one hand and one foot, the pelvic floor, inner thighs, core, and outer hips must be strong and active enough to help maintain balance and body control.

Just like with all the other Pilates exercises you do, training and organizing the body for efficient movement is crucial for you to safely get into and out of the Side Plank exercise. This is a great exercise to work on your arm and shoulder strength if done correctly, but can result in shoulder pain, problems, or injury if executed poorly.

If you want to add the Plank exercise to your Pilates workout routine, be sure you’ve taken enough training time to prepare yourself by doing other strengthening exercises for your arms, shoulders, hips, and core.

The preparatory training exercises you do for weeks, months, or even years before adding the Side Plank to your workouts should also continue to be done as “warm-up” exercises when you add the Side Plank exercise into your program, so your body is ready to do this challenging advanced Pilates Mat exercise and not get hurt.

Pilates Matwork Exercises to Prep for the Side Bend:

Push-Ups, Front Plank, Leg Pull Front, Leg Pull Back, Hip Circles, and Hand-Weight Exercises are all important pre-requisites to doing a good Side Plank exercise.

Additionally, Reformer, Chair, Cadillac, and Barrel exercises that focus on upper body strength and proper shoulder mechanics will also be of great help to you as you progress into the Side Plank exercise.

Pilates Equipment Exercises to Strengthen the Upper Body & Prepare for Side Plank:

  • Reformer: Long Stretch, Up Stretch, Long Back Stretch, Knees Off, Short-Box Side Bend
  • Cadillac: Arm Springs – Circles, Combo, Triceps, Mermaid with the Push-Through Bar, Spread Eagle, Roll Down Bar Exercises: Standing/Kneeling – Chest Expansion, 1 arm-Lat Pull, Salute Combo-Garage Door, Long Back Stretch Arms
  • Chair: Push-ups, 1-Arm Press, Pike, Side Pike, 1 Arm-Pike, Mermaid, Kneeling Mermaid
  • Spine Corrector: Mermaid, Paint a Rainbow, and other Shoulder Mechanics exercises
  • Ladder Barrel: Side Bends (from the Reformer Short Box series, and the Full Side Bend sideways on the Barrel)

The Fletcher Towelwork® exercises are also great for improving upper body strength and shoulder mechanics, as well as working on lateral body movement. I like to occasionally incorporate some of the Fletcher Towelwork® seated (straddling) the Reformer, or other seated Side Bending exercises, after the Seated Twist at the end of the Stomach Massage Series.

It’s also very helpful to practice Standing Side Bend Exercises as this is similar to the position for the Plank/Side Bend exercise in Advanced Mat. Keeping the arms extended overhead with the resistance of pulling a towel apart (Fletcher Towelwork®,) or holding a stick, and maintaining good shoulder mechanics while bending the body.

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Source by Aliesa R. George

Pilates Exercises to Prep the Body for a Safe Side Plank2019-10-09T06:14:13-06:00

Pilates Fitness: 5 Ways To Improve Support for the Side Leg Series in Pilates Matwork

One of the primary challenges with the Pilates Matwork Side Leg Series workout can be trying to keep one’s body still. The many different Pilates Mat exercises which lead up to this point (with your back on the mat) will help you prepare to lay on your side and still be capable of holding things together! Discover five ways to improve support and improve exercise technique for the Side Leg Series in Pilates Matwork.

The Pilates Side Leg Series Exercises Have Lots of Great Advantages; Take a Look at a Few:

• Greater Hip Strength

• Quad Flexibility

• Superior Hip Joint Mobility

• Heightened Body Awareness

• Advanced Core Stability

• Better Gait Mechanics

Here are 5 things to think about to help you hold your whole body still and enhance the free motion of your legs on the Side Leg hip and leg strengthening exercises in this series:

1. Implement the Side Leg Series Exercises by Placing Your Entire Backside Against A Wall. Make an effort to maintain everything from your head to your hips against the wall while moving your leg for the following exercises: Kick Front & Back, Lift & Lower, Passe, Side Leg Lift Parallel, Little Circles, Bottom Leg Inner Thigh Lift, and Inner Thigh Circles.

2. Hold the Side of Your Abdominals that are Closest to the Floor the Strongest. If you are laying on your right side, the right side of your abs from the hip to ribs needs to stay firm, lifted up, back, and in, to hold the body still.

3. Use the Lower Trapezius for Shoulder Depression and Arm Support, if you happen to be positioned on your right side, the left shoulder is on top. Keep the shoulders stacked vertically, and actively pull the left shoulder down. (Really you can think about pulling BOTH shoulders down!) This will help keep the shoulders still, and provide a stable anchor so the hips and legs can lengthen away from center.

4. Sustain an Engaged Pelvic Floor, Particularly the Pubic Bone to Tailbone Connection. (Clam) Know that your “clam” stays still while swinging the leg. Your entire torso needs to be set up along the rear side edge of the mat (“clam too”) meaning a slight arch / neutral pelvis and lower back position. This will assist the pelvis still whilst swinging the leg. Particularly on Kick Front & Back and the Bicycle exercise, make certain they your tailbone isn’t swinging forward and back with your leg.

5. Keep Looking Straight Ahead. There’s an inclination to want to look at the legs move. If you are looking at your legs, it shifts your head, neck, and torso alignment out of a good tall posture position. Keep on looking straight ahead to keep a tall / long body position, and “sense” what is taking place within the body.

Here Are Two Methods To Challenge Stability & Core Control for the Side Leg Series:

1. Execute Side Leg Series While Squeezing the Magic Circle with Both Arms Above Your Head. Take care not to lock the elbows! With this position you MUST hold things together or you will fall over! There is an instant feedback should you lose core support.

2. Perform the Side Leg Series with Both Arms Elbows Bent – Hands Behind the Head. Keep looking straight ahead with the eyes, shoulder depression and the rest of the stabilization suggestions you practiced in tips 1-5. Make sure to you can see your top elbow out of the corner of your eye (and always keep the arm & elbow still while doing your leg exercises!) By keeping the arm and shoulders still, now everything is core control!

The Pilates Side Leg Series exercises are excellent for hip and leg strengthening, as well as improving hip mobility to improve your gait and keep you walking well! Enjoy the benefits of improved core support and whole-body conditioning while learning how to swing your legs freely from the hip while practicing the Side Leg Series exercises during your Pilates Mat workouts.

Source by Aliesa R. George

Pilates Fitness: 5 Ways To Improve Support for the Side Leg Series in Pilates Matwork2019-10-08T06:32:52-06:00