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Eccentric Glute Control in Standing Leg Pump

In Standing Leg Pump - Facing The Chair, it’s the glutes’ job to eccentrically control the pedal. Most students press down using their quad concentrically, but forget to control the pedal on the way up.

Further, if the glute on the side of the body with the foot on the pedal is not...

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Pilates Exercises for Runners

Runners, this one’s for you! We have added a list of exercises to the Pilates Encyclopedia to help you improve your skills and prevent injury and pain. 

Here’s a few to get you started:

  • M - Single Leg Bridge
    • Improves glute strength
    • Strengthens obliques
  • M - Single leg calf...
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An Ode to the Ladder Barrel

When have you last used the Ladder Barrel in your practice? Me? Yesterday. It’s one of my favorite pieces of equipment. (Shh, don’t tell the Reformer.)

If you haven’t played on the High Barrel in a while, let me tell you why you should hop on it in your next practice....

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Book Review: The Art and Science of Cueing by Eric Franklin

Even though it is a small booklet of 65 pages, “The Art and Science of Cueing” by Eric Franklin is jam-packed with concrete examples and explanations about the delicate skill of cueing. Targeting Pilates, yoga and dance teachers, the book offers examples for each of these movement...

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Comparing Ankle Dorsi- and Plantar Flexion Exercises on Reformer, Trapeze Table and Chair

When your goal is to strengthen and correct your (student’s) feet and ankles, you have lots of apparatuses and exercises to choose from. But which would be best? Why should I do Footwork on the Trapeze Table instead of the Reformer? Let’s compare ankle dorsi- and plantar flexion...

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Only One Pilates

In my world of Pilates, the one that I’ve created for myself, first in my body-mind, and as an extension of that in my local studio and my online Pilates Encyclopedia, there is only one Pilates, the one that matches the body who’s doing it. If you need to put a label on it, call me...

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Comparing Supine Leg Springs on the Trapeze Table to Feet in Straps on the Reformer

At first glance these two exercises seem to be very similar and you might be wondering which one to choose. Let’s look at each differing factor:

Getting The Feet Into The Loops

  • T- Getting the feet into the straps is easier, the teacher can expand the springs to help, and table...
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Should I Close My Eyes In Pilates or Keep Them Open?

 

Have you been confused why some teachers (Pilates, or yoga) tell you to close your eyes and others tell you to always keep them open?

One of my students asked me yesterday what Pilates’s take is on closing your eyes versus keeping them open during your Pilates practice. This was my answer.

...
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Z-Sit Thigh Stretch

 

Try this variation of the Mermaid position. Even without this variation, the Z-Sit is a great hip stretch into external rotation (foot that's in front of you) and internal rotation (foot that's behind you). By adding these movements, you will additionally improve your hip mobility into extension,...

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Self Correction in Quadruped Exercises

 

Here is a quick video in which I show an easy and effective way to correct yourself in Quadruped exercises, such as:

  • M - Opposite Arm and Leg Reach
  • M - Quadruped with Leg Abduction
  • T - Hip Extension
  • R - Reverse Abdominals: single leg variation

Summary:

  • Keep your body perfectly still while...
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