If you’re participating in Matwork classes and doing Private or Group Training on the Pilates equipment, there are many  Pilates equipment exercises that can help you find the right muscles and improve your technique to make your Roll Up easier.  But what if you’re only doing Matwork?

Here are 5 quick Pilates Training Tips To Help You Work On Improving Your Roll Up Exercise During Your At-Home Workouts, In Pilates Class At the Gym, Or Anywhere You’re Practicing Pilates:

1. Instead of bending your arms & legs to get through the sticky spots.  Keep your arms & legs strong & straight.  Slide your arms along the sides of your thighs while rolling back and up.  If your elbows stay straight, your back will bend more, the abs will work harder, and you will articulate more sequentially through the whole spine.
2. Use a Theraband looped across the soles of your feet to provide assistance & resistance to Roll Up and Back one vertebra at a time.  Remember:  Safety first!  Be careful that your band does not slip off your feet and whack you in the face.
3. Practice ½ Sit Backs on an Incline Board.  If you have a step aerobics bench, tilt it so that one end is high and one end is low.  Or if you’re at the gym, use the Decline Sit-Up Bench.  Only put your head at the high end with your feet on the floor and practice your sit ups.  (Start you’re your hands reaching along your thighs, progress to hands behind the head like Neck Pull.)  Being on an incline bench can help you feel your pelvis, low back, and bottom ribs get to the mat first for better bending through the spine.
4.  Relax your Chest & Look at your Belly.  Getting your eyes in the right spot cues the whole back to bend.  Relaxing your chest will help you use more abdominals and less arms, and a relaxed chest also helps your upper and mid-back to bend more  easily – aiding in the sequential articulation of the spine.
5. BREATHE!  Good Breathing is key!   Inhaling should lengthening the spine for good joint space so you can move more easily.   A strong exhale is what is needed when the going gets tough.  This forced exhale more strongly activates your abdominals to help curl you up and control your movement rolling back to the mat.  If you hold your breath when you get to a stuck spot, you will be holding your body still in that spot.  “Riding” the breath will help you ride the movement for good flow and a smooth articulation of the spine.

BONUS TIP:  Practice with hand weights, a weighted stick, ball, or Magic Circle in your hands with your arms straight, (elbows unlocked) and shoulders relaxed and down.   Actively pull your abs up, in, and away from your arms the whole time you are rolling up and rolling back to the mat.  The extra weight of a toy in your hands will give you a little extra boost to work through your challenge spots.

By applying at least one of these technique tips to your Pilates Roll Up exercise, (as well as any other similar exercises in your workout routine) with a little practice, and continued focus on your goal of easily articulating through your spine with good abdominal support, you’ll be doing great Roll Ups before you know it!

If you’ve found this information helpful, drop me a comment – I’d love to hear which one of these five Pilates training tips made the most different to you  to improve your Roll Up exercise technique!

Have a Fit & Fabulous Day!

Joseph H. Pilates

As I was chatting with a gal in my triathlon training program today, she began asking me questions about Pilates, and the difference between Pilates and Yoga.  As a triathlete, she made the comment that she runs, bikes, swims, and does some weight training, but had never really worked much on her flexibility, and is now realizing that she needs to do something to improve it.   She wondered which would be better to do for improving flexibility – Yoga or Pilates? 

As a Pilates enthusiast, and a Yoga novice, I see great benefits from both practices, and feel that they complement each other nicely if you have the time to do both.  I also believe that if I had to pick only one Pilates or Yoga, I’d start with Pilates.  During my almost twenty years of teaching Pilates I have had a handful of really great Yoga teachers come to me for Pilates training.  Why did they come…because they got injured in a Yoga class.  Each of these well-qualified Yoga teachers made the comment that Pilates helped them better understand how to support their bodies during their Yoga poses.  But we don’t always have time for both…  Time seems to be a challenge just for getting a workout in.  So for a lot of people this means skipping out on their stretching and missing the benefits of this very important component of their health & wellness program.  Eventually, these overly tight muscles can increase your risk of injury.

I love Joseph Pilates quote above, “True flexibility can be achieved only when all muscles are uniformly developed.” Our body is a system of levers and pulleys.  For one part to lift, another part has to lower.  If one muscle contracts, the opposing muscle has to lengthen and release.  This is a much different concept than the all or none principle which is how some people address their stretching exercises.   

Training efficient body mechanics for functional movement with Pilates develops this work-release system – And that is what helps improve real flexibility.  Our brain is smart enough not to let go and really relax a muscle, unless it can sense that something else is supporting the body structure.  If you were standing upright and “let go” and relaxed all of your muscles what would happen?  You’d fall down!  Stand and strongly engage your leg and core muscles to lift up, and it’s possible to let the shoulder and arm muscles drop and relax.

With proper strength comes length.  The point is not to get into a wild stretching position and tie yourself into a knot – and relax everything while holding this position,  but to smoothly and gracefully flow from one endpoint to the next moving the body with balance and control through as full a range of movement as possible.  Some muscles will work harder, and others will release to allow this movement to happen.

Yes, there are some different types of “Power” Yoga classes that also work on this flow, but to a certain extent – Yoga is about holding poses or postures, and Pilates is about maintaining good posture, balance, support, and control while moving gracefully and efficiently from one position to the next.  I think of Pilates like a game of connect the dots to create a beautiful picture of effortless movement with maximum efficiency of your work-release system.  When this happens you gain true flexibility and have developed not only the strength to push yourself to the limits of your flexibility, but you also have the body awareness and control to safely pull yourself back to center!

Pilates Matwork allows you to work on these concepts against the resistance of gravity.  Pilates equipment work on the Reformer, Chairs, and Cadillac allows you to work against the resistance of springs – which act like the lengthening and recoil action of your muscles.  It would be ideal to optimize the use Pilates for improved flexibility by working the system and doing exercises that utilize both equipment and Matwork.  And Pilates Matwork is something you can learn and do on your own, at home, anytime, anyplace to continue to reinforce proper functioning of your lever/pulley systems.

Both Pilates and Yoga can help improve flexibility.  Both are mind-body methods for health-enhancement.  Both I would also consider forms of meditation.  Yoga is more of a meditation in stillness (you’re holding a still posture or pose and focusing on your breathing.)  Pilates is  more of a moving meditation.  (every bit as focused on riding the breath – but doing it while you’re on the move.)

So, in encouragement of you incorporating a little more Pilates Matwork into your weekly workout routine…  I hope you enjoy this quick Basic/Intermediate 10-Minute Mat Workout designed to inspire you to stay on track and improve your flexibility with Pilates.

Basic/Intermediate Pilates Mat – Focus: “Improving Flexibility”

This may look like too many exercises to accomplish in a short 10 minute workout.  But if you know your exercises, and are riding your breath for flow, you will be able to get this workout completed in approximately 10 minutes.  Getting started it may take you 15-20 minutes.  You will know you are progressing when you can move easily from one exercise to the next using your body’s work-release system to maximize the strength/stretch relationship of your levers & pulleys for efficient movement.

Pilates Matwork is not just about developing core strength!  But it IS this strength that give you the opportunity to develop and improve your flexibility.

Give this Mat workout a try and let me know what you notice.   Joseph Pilates in his book Return to Life recommends doing your mat exercises at least 4 days a week.  If you think about  only four 10-minute workouts a week, it’s not an overwhelming amount of time to be focused on improving your health.

If you’re looking for additional resources to help you with your Pilates Mat exercises, here are some Pilates books, and Pilates Audio Workouts (CD & MP3) that can assist you in learning & doing your Pilates program.

Have fun “riding your breath” and using your Pilates exercises to improve your flexibility!

Do you or your Pilates clients ever struggle with shoulder pain or limited range of motion to lift the arms overhead?  Is it a challenge to keep the back or ribs from popping up off the mat when the arms go overhead on exercises like Ribcage Arms, or the Roll Up in Pilates Matwork?  Are you interested in discovering an amazingly simple cue/secret to help reduce shoulder pain and increase your range of motion to more easily lift the arms overhead? 

I know the video demonstration of this Pec Release concept says I discovered this great tip a couple of weeks ago…but it was actually March – and I’m just now getting around to editing my video footage!  I’ve  been practicing and applying this Pec Release concept to my own workouts as well as with my Pilates Mat class and Personal Training clients for about 7 months.  So far, everyone that has learned to release their Pecs during overhead arm lifting exercises has found this Pilates exercise tip a great asset to their functional shoulder movement and exercise technique.  I can’t wait to hear what you think, and for my fellow Pilates teachers out there – what kind of results your clients achieve by adding this thought for Abs and Back work with Pec release to your arm & shoulder workouts!

Pilates Exercise Tip:
To Help Improve Arm & Shoulder Movement on Overhead Arm Exercises

Click here to view the embedded video.

When lying on your back to lift the arms overhead for the Pilates Mat exercise the Roll Up, (or just a prep exercise like Ribcage Arms) IF the back arches off the mat and the ribs pop out there’s a really good chance that you’re holding your chest muscles too tightly while trying to take the arms overhead.  A tight Pec muscle will hold the arm forward in front of the body – the only way the arm can continue overhead when the chest muscles are engaged is to arch the back, because the relationship angle of the arm to the body isn’t going to change until the Pec releases.

Ribcage Arm Exercise to Practice Pec Release:

• Lay on your back, legs together & straight.
• Begin with the arms by your sides reaching down to your legs
• Inhale and lift the arms to the ceiling
• Exhale, pull the Abs in, Shoulders down, Release the Pecs and move the arms overhead
• ONLY TAKE THE ARMS AS FAR AS YOU CAN GO IN A PAIN-FREE RANGE OF MOTION.
• If you feel the back start to arch off the mat…hold your arms where they’re at, take another inhale, exhale and pull your abs in more to help press the back to the mat, then strive to release the chest even more and feel the back work to lift the upper arms overhead towards the floor.
• Inhale to lift the arms up to the ceiling / Exhale to pull the abs in, shoulders down, and lower the arms back to the starting position along the sides of your legs.
• Repeat 5-10 times, and/or incorporate this into any other exercise that involves lifting the arms overhead.

The Goal:  

To freely move the arms all the way to the floor overhead with the back stabilized on the mat, and return them to the starting position – maintaining core support, using your back to move the arms, and keeping the chest / Pecs more relaxed while moving the arms.

The Benefits of Learning to Release the Pecs When Lifting the Arms Overhead:

• Improves Core Support
• Improves Stability of the Spine & Ribcage
• Frees the Arm & Shoulder for Increased Flexibility
• Enhances Efficient Shoulder Mechanics
• Improves Shoulder Strength
• Reduces Shoulder Pain / Impingement Issues
• Increases Body Awareness for Work & Release of Opposing Muscles (Chest / Upper Back)

Since I discovered how beneficial cueing the Pec release is to my clients on an overhead arm lift, I’ve incorporated this concept into multiple other exercises with great results!

Give this Pec Release cue a little thought the next time you’re doing your Pilates Matwork.  Play with the concept of releasing the Pecs to lift the arms, and let me know what you think.  How does it feel when you do it right vs. holding the chest tight and trying to move the arms? 

If you find this little cue of value to improve your Pilates exercise technique for stronger, freer arms and shoulders please tell a friend – and drop me a comment to share how this has benefited your workout program.  I’m looking forward to hearing how the Pec Release is benefiting YOU!

Traditionally, this exercise is done with the arms in an overhead position.  But today, I’m going to share a version with you that keeps the arms low.  This will help keep some of the tension out of the upper neck and shoulders, and assist in training your muscles to fire more correctly to improve gait when you walk and run.  The action of the leg and arm lifting to the back is exactly what happens when you’re walking or running and swinging your arms!  Since most of what we do in life is in front of us, we sometimes lose sight of what’s going on behind us.   Hip extension strength, and the whole-back-of-the-body-strength and awareness are a part of what keeps our body in-balance and injury free.

Even though this is an “easier” version of swimming, I normally don’t teach this to right off the bat (even though it’s a really important part of good walking technique) because if you don’t have enough core strength in the front of the body to support the back, the back may feel worse, instead of better when you start doing extension exercises.   So be careful as you’re getting started with this, and be sure you’ve been regularly doing your basic Pilates Mat exercises before adding this Swimming exercise to your workout routine.

Click here to view the embedded video.

Pilates Matwork – Slow Swimming Exercise (arms low)

• Lay on your stomach with your legs together in parallel, arms by your sides, and tip of the nose to the mat.
• Reach the tailbone towards the heels to lengthen the lower back, maintain some low ab support (but not so much that your belly won’t allow your back to arch.  It just needs to be a supported arch!)
• Inhale and reach the right leg and left arm up off the mat.  Exhale and lower them back to the floor.
• Inhale and reach the left leg and right arm up off the mat.  Exhale and lower the arm & leg back to the floor.
• Continue alternating for 5-10 repetitions on each side.

What To Watch For On This Pilates Swimming Exercise

1. Strive to lift the arm & leg an equal distance up off the mat.
2. Keep the pelvis and shoulders level and square to the floor.
3. Spine can be in extension, just be sure it’s the entire back, don’t overdo it with the neck or low back.
4. Use your proper muscle firing pattern to lift the arm & leg. It’s a diagonal line of support from the heel to the opposite shoulder.  (Hamstrings, Glutes, Opposite Side of the Low Back, Same Side as Low Back Lats, & Back of the Upper Arm.
5. Be sure the leg is initiating the lift from the hip joint (thigh bone moving to get to the heel), and the arm is lifting from the shoulder (upper arm bone moving to get to the hand).
6. The leg teeter-totters with the front of the hip bone (ASIS) going down towards the mat, while the whole leg lifts and heel goes up.
7. As the arm lifts to the back, keep it reaching for the heel.  The back of the arm should be working, front of the chest opening and stretching.
8. Feel your Abdominals “catch” the arm and leg as they lower back to the mat with a smooth, controlled motion.

When you practice the Pilates Matwork Slow Swimming Exercise (with the arms low) it’s the same feeling of muscle work you should notice on every step when you take a stride to walk or run.  Can you feel the Giant X of muscle support through the back of the body that alternates sides as you switch from lifting the right leg & left arm, to the left leg & right arm?  Though the front of the body you also have an X of support.  The Oblique Abdominals are working in opposition to your back X to help support the body as the opposite leg and arm is swinging forward.

This happens fast when you’re walking and running, so it’s good to slow things down a bit and focus on finding and feeling the right muscles work to support moving the arm and leg to the back.  Done well, you’re helping to release tight hip flexors and chest muscles by strengthening hip extensors, the upper back, and the back of the arm.

This much needed back-of-the-body strength that you’re developing with the Slow Swimming exercise helps keep your body in balance, for better whole-body health and reduced risk of back pain or injury.

Once you can feel everything working well when you’re practicing your Pilates Matwork, take what you’re feeling back up to a standing position, and incorporate the same muscle firing patterns into your walking and running to reinforce this great new habit of improved X-Support for whole-body health.  Before long, you won’t even have to think about it…everything will just work better, it will be easier to move, and you’ll be getting maximum benefits for better strength and flexibility with every exercise you do!

The Pilates side leg series exercises have many great benefits!

• Increased Hip Strength
• Improved Hip Joint Mobility
• Leg Flexibility
• Improved Core Stability
• Increased Body Awareness
• Improved Gait Mechanics

Here are 5 things you can practice to help keep your body still and improve the free swing of your legs on all of the hip and leg exercises in this series:

Here are my two favorite ways to challenge balance & core control for the Side Leg Series:

Need some cues and reminders to keep you moving through your at-home Pilates mat workouts?

Check out  these Pilates Matwork Audio CD and MP3 workouts.

A great body position on push-ups, makes the exercise so much easier to do! And with great technique you’ll be getting a lot more bang for your buck from every repetition to improve your upper body strength and fitness.

Push-ups in Pilates normally are done at the end of a Mat workout, but they’re a great exercise that you can do anytime, anywhere without any fancy equipment to maintain your fitness.

To Start the Exercise:

• Stand with your feet in a V-position, arms extended over your head.
• Walk your hands down the front of your body while you bend forward to reach the floor.
• Walk your hands out on the mat taking 3-5 steps to get into a long and strong push-up position.

While you are getting into your push-up position…the following things should happen in this order:

1. Heels lengthen away from the head
2. Tailbone tucks under and reaches towards the heels
3. Lower abdominals lift up and in
4. Glutes & Inner thighs squeeze
5. Shoulder blades pull down the back
6. Spine lengthens through the top of the head

To do a Push-Up and keep a great body position, the sequence of what happens is really important.

Inhale to lower the whole-body, exhale, pull the low belly up, shoulders down, then engage the muscles under the shoulders, around the ribcage and into the belly to help lift the body up while straightening the arms.

Here’s a video clip with my fitness tips and a Push-Up demo to help you improve your body position and Push-Up power.

Have Fun Practicing Your Push-Ups!

Click here to view the embedded video.

Neck strain, and occasionally pain, is something that is common during Pilates Matwork and general abdominal conditioning programs.  And while feeling some work in the neck while those muscles are getting stronger, might be a good thing… When you’re really wanting to work on strengthening your abs, it’s a challenge to focus when you’ve got more pain in your neck than work in your belly!

Discover a very important tip that can help you reduce neck pain and improve core fitness for all your Pilates exercises and general fitness abdominal training workouts in this third video from my Core Training Tips series:

Enjoy!

Click here to view the embedded video.

This modified ½ sit-back exercise is a great one to help gain strength and mobility to roll backwards to the mat with control, AND be able to efficiently roll back up to a sit – articulating through the spine and using the abs.

Discover fitness tips on how to execute a great half-sit back, and how this exercise can help strengthen your abs and improve your core fitness with this second video in my Core Training Tips series:

Click here to view the embedded video.

Use the exercise tips on this video to help you improve your ab curl position for Pilates Matwork exercises like the Hundred, Roll Up, Neck Pull, and Teaser.  And at the gym, this easy-to-do KG Curl exercise can help improve your technique for sit-ups on an incline bench,  crunches on a ball, and with all your ab training exercises during aerobics class.

Have Fun Improving your Ab Strength with the KG Curl!

Here’s my revelation for the week!  (or perhaps it’s just today’s revelation – and something else will pop up eager for me to share tomorrow.)

I’ve always cued my clients to begin learning their exercises with the awareness of working within the framework of the Pilates “Box.” Think about the torso from shoulder to shoulder, and hip to hip.  Every exercise starts from the center of the box, moves away from, and back to center.  The farther away from center you move, the stronger you have to be to maintain balance, control, and core support for your exercise or movement.  Feeling where the corners of the “box” are help create an awareness of being evenly  distributing your weight and staying centered.  Great concept!

So when the knees bend in towards the chest on any exercise where should they go? 

I encourage clients to stay within the framework of their “Box” and here’s why:

When the knees don’t open wider than the body there are multiple benefits for strength, flexibility, joint range of motion, core stability and control.

Here are 5 Great Benefits for “Knees Over Chest is Best – For Pilates Training”:

1. Better abdominal support for a safe and healthy back. The abdominal muscles have to pull in – out of the way when the thighs/knees pull in towards the chest.  This cues the core muscles to work and get stronger while the legs are moving.
2. This improved abdominal support, and the relationship with the thighs to the chest, provide a massaging action on the internal organs to assist the digestive system and elimination processes. If the knees open wide and the abdominals “pop” out to the front – support for the spine is lost, as well as the strength to hold the organs in a natural resting position in the torso.
3. Strengthen the Adductor Muscles. The inner thigh muscles work more effectively to stabilize leg control, and guide the legs in a precise plane moving away from and back to center.
4. Improve Knee Flexion. The medial hamstrings will do more work and get stronger as the legs bend in towards the body. This will help strengthen the knees and assist with smooth, controlled movement.  (With the legs opening wider than the body the inner thighs and medial hamstrings might not be working much at all!
5. Moving the legs while tracking within the Pilates Box, strengthens efficient alignment and allows the ball to drop in the hip socket to a good posterior-inferior position.  This helps to develop a free full range of motion for the hip joint (which is necessary to maintain and improve bone density),  trains the legs to move independently of the pelvis, and effectively stretches the glutes, and lower back.  AND while all this is happening, you are maintaining support with the back and core muscles.

I encourage you to play with this concept and see how it feels.

With which Pilates exercises can you see value in thinking about the “Box” and Knees Over the Chest position?

Has this post changed your perspective on wide knees vs. knees over the chest?

I’d love to know what you think!  Comments please….