How To Help Overactive Hip Flexors in Reverse Abdominals

Reverse Abdominals (also known as Reverse Knee Stretch or Kneeling Abdominals Facing Back) is a fantastic abdominal strengthener. The arms, shoulders, and hip flexors get quite a lot of work, too.

It should be in just about every new student’s program unless contraindicated. It...

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Are You Cheating in Pulling Straps on the Reformer?

Also called Pulling Ropes, this is one of the few prone exercises on the Reformer and it’s not too hard, so it should make it into almost every Pilates class, especially for beginners.

There are 3 main ways people tend to cheat during this exercise. Let's look at each of them and explore...

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How to Help Pilates Students with Flat Thoracic Spines

We usually picture the upper back as rounding backward, right? But if Pilates has taught us anything it's that each person is different. Maybe you've noticed that some of your students have flat thoracic spines. As you watch them move, perhaps you've noticed that the upper back also seems to...

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How To Avoid Locking Your Knees in Washer Woman I on the Chair

Washer Woman I, also known as Roll Up 1, Hamstring 1, or Hamstring Stretch, helps to strengthen upper body control and lengthen the back of the body. With so many things to focus on in this exercise, we mustn’t forget to keep our knees actively straight but not locked. Locking your knees...

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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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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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Improve Hip Rotation with Footwork Straddle on the Chair

 

Footwork Straddle on the Chair is also called Seated Leg Pumps-Side Sit, V-Sit, Pumping, or Footwork.

Add this exercise into your routine to strengthen the quadriceps, hamstrings, and external hip rotators. This variation is also great for strengthening the core (especially your...

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