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How To Avoid a Belly Bulge in Roll Down on the Reformer

When you add Roll Down on the Reformer to your routine, you can enjoy the benefits of improved spinal flexion, lengthened hip flexors, and strong abdominals.

This exercise is all about scooping, hollowing, and drawing "navel to spine". All the classic Pilates cues can be used here....

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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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The 7 Best Progressions for Sleeper on the Reformer

Sleeper, also known as side-lying footwork, is an excellent series to strengthen the hips and can be very helpful for students with knee problems.

This series is all about activating the lateral hip muscles when working in parallel and the external hip rotators when in external rotation. If your...

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The Best Way to Improve Alignment for Elephant on the Reformer

The Reformer repertoire is almost ready! I've been filming and writing, and filming and writing to get it ready for you on January 1st. Until then, here's a little preview of the Reformer chapter to hold you over. 

Elephant can be a difficult exercise to learn. A common mistake is to let the...

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Pilates Exercises For Alpine Skiers

If you’re hitting the slopes this year, do your body a favor and include some Pilates exercises that will keep your knees safe and your legs strong so you can tackle that bunny slope black diamond!

In the Programming & Sequencing chapter of the Pilates Encyclopedia, you’ll...

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How to Cue Neutral Spine in Reformer Footwork

In previous posts, I discussed the breathing pattern in Footwork, and I explained how your breath moves the spine.

Today we’ll discuss the best way to get you(r student) to maintain a neutral lumbar curve and stable lumbo-pelvic region during the bending and straightening of the legs.

First...

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Pilates Exercises for Lumbar Flexion

As we move throughout our daily life, we need to be able to safely move the spine in all directions. In the Programming & Sequencing chapter of the Pilates Encyclopedia, you’ll find a list of exercises that move the lumbar spine into flexion.

The biggest benefit of lumbar flexion...

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Which Way Are You Breathing In Footwork On The Reformer?

"I breathe in when I push out and I exhale on the way in."

Great. This breathing pattern will help you control the carriage on the way in, and by cueing to inhale into the back ribs you can melt your rib cage onto the carriage, hence helping keep the front ribs together and the abdominals engaged...

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Pilates Exercises for Ankle Stability and Mobility

Ankles that are flexible and strong are key to preventing injuries, falls, and compensations up the kinetic chain. A list of ankle stability and mobility exercises has been added to the Pilates Encyclopedia.

Here’s a few to get you started:

 

Mat
  • Balance on a half roller: foot...
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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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