Pause for Pilates

Pause for Pilates: 30 minute workout

The following 30 minute workout includes:

  • Introduction
  • Spine curls
  • Glute stretch
  • Climb a tree
  • Arm circles
  • Power of 6 x 12
  • Chalk circles
  • Oyster sequence
  • Diamond press
  • Flying around the world
  • Closing thoughts

These are typical pilates moves taught at group classes or one to one lessons.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: Elephant Walking

Elephant Walking is an advanced non traditional Pilates exercise.

Working deeply through the abdominals, spine, hamstrings and calf muscles.

Clients are advised to be experienced in Pilates Roll Downs and have the ability to keep the abdominals scooped towards the spine whilst in a challenging flexed position.

It is crucial to not ‘lock’ the knee or elbow joints and to ensure the head remains ‘ hung’ to keep it free from tension.

As the client endeavours to walk from heel to toe on one foot as the palm on the same side walks forwards; a strong stretch up the back of the calf and hamstrings is usually experienced.

Lengthening the spine in an ‘up and over’ posture whilst elephant walking helps to prevent the exercise from collapsing and releases tension in the lower back.
Challenging and rewarding.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: Spine Curls

The Pilates Spine Curl is a fabulous exercise for clients of all abilities to mobilise the spine and hip joints whilst toning the buttock muscles.

Although a simple movement pattern, it is crucial to initiate with a posterior tilt of the pelvis – really imprint the lower spine – think Pubic bone towards the head as the spine moves sequentially up to the tips of the shoulder blades. Really aiming to not hyper extend into the neck.

Maintaining a sense of width across the back of the shoulder blades and the front of the chest with the feet remaining in contact with the floor at all times.

Many clients will find it helpful to place the overball or a small cushion between the knees to help ‘fire’ up the inner thighs and to help avoid the knees rolling outwards.

Aim to keep the weight distribution even through each leg and foot.

A wonderful exercise for daily practice to keep our spines mobile and flexible.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: Dumb Waiter

The Pilates Dumb Waiter is a wonderful standing exercise to encourage correct shoulder placement and stability whilst mobilising the shoulder joints.

A superb exercise to reinforce basic Pilates principles.

Including; a neutral pelvis and spine position, to focus on the stability of the scapulae whilst avoiding over retraction, a lengthened and released neck position, correct hand and wrist alignment and all whilst softening and closing the rib cage and maintaining a sense of width across the collar bones.

Exercises adaptations include performing the exercises in a seated position; making it an ideal exercises for desk bound workers, hunched over a computer for long hours as well as being a helpful alternative for less mobile clients and those with balance issues in a standing position.

Even the most intermediate of clients can benefit from the Pilates Dumb Waiter.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Pause for Pilates: Single Leg Stretch

The Pilates Single Leg Stretch is one of Joseph Pilates’ traditional movements.

There is much to gain from performing a controlled sequence of the Single Leg Stretch.

Clients learn co-ordination of the upper and lower body whilst mobilising the hip and knee joints and really challenging pelvic stability and improving core stability by strengthening the stamina of the deep abdominal muscles.

The Single Leg Stretch is about learning to move from the ‘centre’, which helps to train the abdominals to initiate movement and stabilise the trunk as the arms, and legs are in motion.

Very helpful when targeting the lower abdominal muscles.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.