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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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Wait... What Did You Call That Exercise?

Isn't it confusing when teachers use different names for the same exercise or the same name for different exercises?

We want to help you find the information you need quickly. Name confusion shouldn't have to slow you down! At the beginning of each chapter, you'll now find a list of Alternative...

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Getting the Details Right in Supine Scapular Series on the Trapeze Table

 

To a person unfamiliar with Pilates, Supine Scapular Series can seem like one of those “I’m not doing anything” exercises. This is due to its small range and deep focus on details.

Getting the details just right helps to improve awareness of your shoulder alignment, scapula...

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How to Keep the Work in Your Glutes in Parakeet on the Trapeze Table

 

Parakeet, also called Mini Reverse Tower or Shoulder Roll Down, strengthens the posterior chain and improves hip extension. 

This one is all about your butt. Try as best as you can to use your core and glutes. Otherwise, your hamstrings, calves, arches, feet, back, and neck will take...

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Tight Low Back? Try This Pilates Cadillac Exercise

Rather than asking who has experienced low back tightness before, I should really poll "who hasn't". Fewer virtual hands will go up. Muscle tightness or even spasm is, unfortunately, an all too common occurrence these days. It can come on suddenly and range from mild discomfort to severe...

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Connecting the Upper Body to the Core

Seated Push-Through on the Trapeze Table is a great way to get the spine and shoulders moving, and your core activated. There are so many good reasons to practice this exercise like improved thoracic flexion, shoulder strength, and hamstring flexibility to name a few. 

A major benefit that...

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Pilates Improves our Everyday Activities

One of the greatest benefits of practicing Pilates is how much it helps us in our daily lives. It can help us tackle our favorite hiking or biking trail, but it also helps in much smaller everyday activities. 

For example, maybe you can now sit at your desk for hours with improved posture...

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Hip Extension or Lumbar Extension

Lots of Pilates exercises require us to move our hips into extension. Take, for example, Breathing on the Trapeze Table. For many of us, it's very difficult to keep the lumbar spine neutral while lifting our hips. #gluteamnesia

In exercises like this one, how can we make sure we're truly...

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