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How To Stabilize Your Spine In Plank

 

There are too many bad planks in this world!!! This makes me so very, very sad! Relying on our skeleton to hold us up usually means that the lumbar vertebrae are getting all the load and are suffering.

Here is a video from a few years back (gosh, my hair was long!) I'll teach you how to first...

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Studio Spotlight: Body Awareness Pilates

 

I recently visited Body Awareness Studio in Atlanta, Georgia. I took a konnected Reformer class with studio owner Leslie, met two instructors, Sara and Susan (19:15) and observed 81-year-old Pilates student Wendy's session. (27:00).

I was lucky to be able to take a Konnector Reformer class with...

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Impressions from the 2019 annual PMA meeting in Monterey, CA

This past week I taught at the 19th Annual Meeting of the Pilates Method Alliance in beautiful Monterey, CA. What a location, what a conference.

Everything about it was wonderful! I heard from several other attendees how the location was one big reason why they decided to attend this year's...

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Glossary of Pilates Terms

Do you speak Pilates? In Pilates classes and videos, some common terms pop up again and again. Maybe it's a certain bone or muscle. You know you've heard of it, but where is it again? 

Maybe when the teacher says to find a "prone" position you look around to see what everyone else doing? No...

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Will I Ever Be Able To Do Roll Over?

 

Roll over is a fun exercise to mobilize the spine into flexion. When the legs are overhead, you get a wonderful stretch in your hamstrings and the muscles that run along your spine. As you slowly lower your spine back down, you’re building abdominal strength and control. 

To perform...

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How to Keep Lumbo-Pelvic Stability in Supine Leg Springs on the Trapeze Table

 

Supine Leg Springs is also called Leg Spring Series Supine or Feet in Straps. This series is a great way to improve hip mobility. It activates the hip extensors (glutes and hamstrings) which allow the hip flexors to release. 

One of the most important factors to effectively strengthen your...

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How to Maintain Control of Standing Arm Work Facing Out on Trapeze Table

 

Standing Arm Work Facing Out strengthens the shoulder stabilizers and arms. It also improves core control by strengthening the oblique abdominals. 

But we can't get any of these benefits if we lose control of the movement.

How do you know if control is lost? Allowing the momentum of...

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Keep Your Shoulders Safe in Hanging Pull-Ups on the Trapeze Table

 

Hanging Pull-Ups is a rare example of an exercise that’s not as difficult as it looks. Many students ooh and aaah when they see someone else do it and are super proud when they can do it themselves.

Perhaps it's when we get caught up in the fun of the exercise that proper shoulder alignment...

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Low Back Arching in Teaser on the Spine Corrector? Try This!

 

Teaser, the classic Pilates exercise, is a fantastic abdominal strengthener. Practicing it on the Spine Corrector is a great stepping stone to the more difficult versions, like on the mat. 

A common mistake in this exercise is the lower back arching. (Don't confuse this with the upper...

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Taking the Discomfort out of Swimming on the Spine Corrector

 

Swimming on the Spine Corrector contributes to Pilates' good reputation for improving posture. It strengthens the upper back and spinal extensors and improves shoulder positioning. What does that mean for you? A tall, open, and confident posture!

But sometimes getting into the...

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