March MATness Day 20: Side Kick Series

March MATness Day 20: Side Kick Series

The Side Kick Series and our exercise for March 23, Swimming, deserve to be together in an Another One Bites the Dust post.

March MATness Day 20: Side Kick Series

Well here we are.

Achieving greater proficiency in a difficult exercise can be a game changer methodwide.

Read about a few of mine here and here.

Another One Bites the Dust

March MATness Day 20: Side Kick Series

Side Kick Series shares the same fate as our very-most-favorite leggy exercise, the One Leg Circle. Lots of flashy leg moves distract us from the main event.

Our center. The Powerhouse. All we've cared about in our Mat workout thus far.

Aw, but look: my leg…

The Side Kicks literally turn our One Leg Circle on it's side. Our unsupported backs must remember back to a time when we got to lie down. A simpler time indeed.

Now you must:

  • Keep your back lifted and tall.
  • Will your center to remain steadfast.
  • Don't be content to recline and lounge on your arm.

Side Kicks Series Foreshadowed

Side Kicks Series follows a crackerjack pair of helper exercises: Spine Twist and Jackknife.

March MATness Day 20: Side Kick Series

Remember the lift in our center we seek?

Spine Twist threatens to twist it out of us.

March MATness Day 20: Side Kick Series

Next the Jackknife brilliantly connects our lower body into our center – which is awesome – while we control and lift ourselves upside down.

Holy harder than lifting up in a seated position!

Jackknife gets our seat into tip-top shape to wrangle our hips in today's exercise the Side Kicks.

Joe Pilates provides us with all the tools we need.

How nice.

Swimming 2017: Livin' the Dream

March MATness Day 20: Side Kick Series

In 2013 I wrote my most recent post on Swimming. From flail to fantastic, right?

It's all in The System.

All around the studio when we begin our Pilates lessons we have sturdy support for our backs.

Lying down for Footwork on the Reformer, sitting up on the High Chair and lying on the Cadillac for Arm Springs and Leg Springs are all foundational exercises. All offer full support of at least our backs if not even more of our body.

The major tenet of the Pilates Method is to create length and decompression in the back. Joe gives us the support of the apparatus as a template to find exactly that: a long and lifted back position.

Joe Pilates recommends us to

“lie down and try to make the whole length of the spine touch the floor, likewise the shoulders and arms, stretched above the head.

You can't do it, but trying is what counts.”

This neat little trick proves a great help to repeat this skill in exercises done on the stomach like Swan and Swimming.

Try it:

  • Lie down as you would before the Hundred or Teaser.
  • Pull your belly button in and up to the nape of your neck.
  • Use your muscles to make you the same shape as the Mat.

(It's impossible. But Joe gives us big points for trying)

  • Now remember what you did and turn onto your stomach for Swimming.
  • Now on your stomach, create the same shape of the mat as when you were lying on your back.
  • Slowly start the exercise without disturbing what you've set up in your center.
  • If you've got it then swim faster like Jaws is chasing you.

The MATness Continues

Now over halfway through the MATness I hope your daily Mat habit is in full swing.

Joe Pilates gifts us The Mat exercises to maintain our bodies. I'm not surprised they are included in a book called Return to Life.

The Mat is the perfect antidote to life's daily onslaught. The exercises here and all around the studio allow us to live – famously – with zest and pleasure.

All exercise photos in this post are featured on my Mat poster. Jaws not included.

And here's where to find me in 2017

March MATness Day 13: The One Leg Kick

March MATness Day 13: The One Leg Kick

At first blush some Pilates exercises are no big deal.

Right…

Enter the One Leg Kick.

What's going on here anyway?

Although it was hard to keep my legs tightly together, what's so hard about bending your legs and kicking your bottom a few times?

Okay, pull my stomach in.

So?

Let's. Look. Closer.

The Order of the Universe: It's Swantastic!

March MATness Day 13: The One Leg Kick

The One Leg Kick is our 2nd exercise since – in a radical turn of events – we've landed on our bellies. 

Here in the Land of Swan we're still expected to scoop our middles off the floor and yet somehow lift our chests??

Swan, One Leg Kick and [spoiler alert] Double Leg Kick place our limbs in various configurations.

Don't be distracted: it's still Swan. Our body shape is an elongated evenly arched back position.

No dumping in the lower back please. 

Now where did I put my 2-way stretch?

I'm sure it's here somewhere.

One Leg Kick presented a puzzle to me: how is this exercise like all the others?

How do I find our quintessential Pilates exercise the Double Leg Pull

If you, like me, are also bereft of your Double Leg Pull in the One Leg Kick here's a few tips I've found to be helpful:

  • Reach your toes away with your legs straight before starting the kicks. Not only will you increase the opening in the hips and thighs but you may even pinpoint a teensy bit more of your seat. Huzzah!
  • As you replace each leg into the floor reach away in both directions augmenting and elongating your Swan shape and your lift with each switch of the legs.
  • Use your forearms to firmly press into the Mat creating greater lift in he upper body.
  • Squeeze the legs together more than you think possible. Then do it some more.

Help to be Found in the Greater Pilates System

My helper exercise isn't an easy one but it helps to find your center in the One Leg Kick (always the first thing to go).

Hamstring Stretch on the Reformer

March MATness Day 13: The One Leg Kick

You may encounter this exercise in a few forms: Rocking, Hamstring Curl and Mushy Tushie.

I originally learned a version of this exercise on 2 springs but Hamstring Stretch is done on 1 spring. Use both legs if you're new to the exercise before working the one leg version. 

It's a familiar position yes? 3 sets is plenty here on the Long Box.

Do 5 sets of One Leg Kick on the Mat

Enjoy the MATness!

Use my Mat workout playlist on my YouTube channel for your daily Mat exercises. Even if you've only got 5 minutes, there's a workout for you.

Check out my new poster which features all the exercises in Joe Pilates' manifesto Return to Life plus a few more.

Related Mat Posts:

And here's where to find me in 2017!

Our Beloved Pilates Mat Exercises: The Poster Edition

Our Beloved Pilates Mat Exercises: The Poster Edition

Welcome new subscribers! Thanks so much for reading and sharing your positive vibes for our beloved Pilates Method.

ANOTHER BIG THANK YOU goes out to you, dear readers for making On the Order of the Pilates Mat Exercises, one of my most-viewed and most popular posts.

Many of you purchased my Reformer poster and asked “What about a poster of the Mat exercises?”

You can purchase a Mat poster here.

I can't thank you enough for your support. I appreciate you and I look forward to continuing our adventures on the Pilates path.

Stay awesome, my friends!

March MATness Day 6: One Leg Stretch

Our Beloved Pilates Mat Exercises: The Poster Edition

The One Leg Stretch has many names. We also know it as Single Leg Stretch and Single Leg Pull.

From Return to Life Through Contrology:

  1. Lie flat with entire body resting on mat or floor.
  2. Bend head forward until
    • Chin touches chest, then INHALING SLOWLY
    • Clasp hands and
    • “Pull” right leg as far as possible toward chest
    • Keep left leg stretched forward (knee locked)
    • Stretch toes (pointed) forward and downward with
    • Heel raised (about 2″)
  3. While EXHALING SLOWLY
    • Clasp hands and
    • “Pull” left leg as far as possible toward chest
    • Keep right leg stretched forward (knees locked)
    • Stretch toes (pointed) forward and downward with
    • Heel raised (about 2″)
  4. Repeat the foregoing exercise five (5) times with each leg. (Later on the number of repetitions may be gradually and progressively safely increased to twelve (12) times with each leg.)

Joe Pilates heralded his method as a full body cleansing system. Prescribed movements get the blood pumping for our daily “bodily house-cleaning.”

A prime example of cleansing is right here in Joe's very first Mat exercises. The One Leg Stretch and the Double Leg Stretch stimulate our organs and digestive system and are wind-relieving.

Joe is very specific. Right leg first. Then the left.

As we breathe steadily first our right leg gives a massage of the ascending colon followed by a massage of the descending colon when we pull in the left leg.

Our studied movements act upon our all our vital internal systems. The deep squats of the Double Leg Stretch (following the One Leg Stretch) encourage us to reach and open as much as possible and then fold the body to be impossibly small.

Footwork and Stomach Massage Series on the Reformer, the Roll Up and the Roll Over on the Mat act exactly in the same manner on our organs.

Joe Pilates doesn't call just anything a ‘massage.'

Stomach Massage Series gets a bit of laughs for its name. However, I urge you: persevere and reap deep juicy stretches from your guts and back. Good stuff in there.

Whadaya know, another squat and I managed to use the word ‘urge.'

Meanwhile on the Small Barrel

Our Beloved Pilates Mat Exercises: The Poster Edition

My 30-Day Small Barrel Project began as a self-imposed posture intervention.

It's really the nicest thing I've done for myself for a while in years. The exercise in the photo – Breathing – has a huge impact on my back and how I stand.

I couldn't stop after 30 days of course.

It was too exciting. I have to know how it all turns out.

Skills on the Small Barrel are beginning to infiltrate elsewhere in the system.

The apparatus are our teachers too.

And while we're on the subject…

There's another One Leg Stretch in a helpful little series of ‘wake up exercises' you do before you get out of bed in the morning.

Especially if you are a bit stiff, these few simple moves will feel refreshing necessary. Perhaps even more than your cup of coffee. Maybe 🙂

  • Lie on your back
  • Gently roll your legs from side to side.
  • Alternate lifting your knees up an inch or so as though you were doing the Running exercise on the Reformer. Gently, like you're shrugging the legs (Can you shrug a leg?).
  • Pull one leg into the chest at a time – a few sets – slowly and gently. OMG One Leg Stretch.

Can you guess what comes next?

  • Pull both legs into the chest and then lie them back down. OMG Double Leg Stretch.

These morning moves may also be wind-relieving…

More Mat Posts:

Here's where you can find me in 2017

March MATness 2017: Let the Games Begin!

March MATness 2017: Let the Games Begin!

It's hard to believe we are on the cusp of March MATness 2017!

How did it all start?

March MATness 2017: Let the Games Begin!

Now in its 5th year, March MATness is a global celebration of the original Mat exercises and brilliant body conditioning system that is our beloved Contrology.

Read more here.

OMG I love the Mat exercises!

March MATness 2017: Let the Games Begin!

Yes.

It's true.

I'm endlessly fascinated with all of Joe's Mat exercises. He stretches us to the very edges of our capabilities with infinite variations on a theme.

My personal Mat workout consists of the 34 exercises from Joe Pilates and the 3 extra ‘Series of 5‘ exercises reportedly added by Romana Kryzanowska: Single Straight Leg Stretch (Scissors), Double Straight Leg Stretch (Lower Lift), and Criss Cross. Another staple is Thigh Stretch, an exercise Jay Grimes learned from Joe Pilates in the 1960s.

Which brings my total to a whopping 38 exercises!

Sometimes I like to add the High Bridge after the Shoulder Bridge. Because I can.

And if you can you should.

Every little bit of this workout can be completed in under 30 minutes.

Let's get the party started with the Hundred on Wednesday March 1, 2017.

The Order of the Universe

March MATness 2017: Let the Games Begin!

I'm a huge fan of Joe Pilates' original order of the Mat exercises.

What a precious gift from Joe Pilates.

We've got an entire month (and beyond) to focus on his brilliant sequencing.

Thanks Joe.

If you're new to the order of the Pilates Mat exercises get your list of the exercises here.

Stay tuned in March for the debut of My Mat Poster…coming soon!

3 Cheers for our Faves

March MATness 2017: Let the Games Begin!

This year I'm thrilled to have a few more favorites on the Mat than in previous years. Maybe you do too.

Since last year's MATness I have come to thoroughly enjoy Swimming.

Way more than I ever thought possible…

Other stretchy favorites include Control Balance and Bicycle.

Don't get me started on the rolling exercises…  #goodtimesroll

Wanna take a closer look?

March MATness 2017: Let the Games Begin!

On the Mat, perfecting your exercises can take time.

Use these posts to dive in deep this week and sail on through the weekend:

Maybe you're ready to link your exercises together into one glorious chain of movement?

Tighten up those transitions between exercises all month long:

Or you can watch the playlist on YouTube.

MATness All Month Long

I hope you'll join me here for Mat-centric posts as we move and sweat our way through the MATness.

Got an exercise you'd like to see featured in a post or tutorial?

Leave a comment below and I'll get on the Mat!

And here's where you can find me in 2017.

I am my own Spine Corrector: How to Lower your Legs in the Hundred

I am my own Spine Corrector: How to Lower your Legs in the Hundred

In my weekly lessons (mostly on the Reformer because I am obsessed), Karen Frischmann has been encouraging me to reach my legs/thighs long and away from my center.

At first I admit I had no idea what she was talking about.

It was not until months later in the midst of the Overhead on the Reformer that I understood.

I am my own Spine Corrector.

Over time, using the entire Pilates system, the gifts we receive from each of the various apparatus get built right into our bodies.

How nice.

It's no secret that the firm support of all the apparatus act as a template for the shape of our backs: lying down on the Mat, Cadillac and Reformer; upright and tall along the Electric Chair and Arm Chair.

But what about the round apparatus? Surely they are our teachers too.

31 Days of the Hundred

March MATness 2016 coaxed me to get up close and personal with my Pilates Mat exercises.

In the Hundred, figuring out how to maintain the length and strength of my back despite my legs reaching lower became one of my pet projects for March (and beyond, evidently).

A noble pursuit.

I begin my Hundred lying down and lift everything into position.

Wherever I park my legs I can get the job done, but are they really connected to my center?

Perhaps not.

Enter the Spine Corrector.

I am my own Spine Corrector: How to Lower your Legs in the Hundred

The Spine Corrector is an amazing apparatus that truly lives up to its name. With the opening and ‘correcting' of the spine, this apparatus also promotes an opening of the hips, thighs and shoulders.

Over time, the muscular action we cultivate in the Spine Corrector exercises will infiltrate the body.

And elsewhere in the system we've got numerous occasions to be our own Spine Corrector:

  • High Scissors and High Bicycle on the Mat
  • Other inverted exercises: The Overhead, Corkscrew, Control Balance
  • The Hundred and the Ab 5 on the Mat: Yes you are working your stomach, but there's a lot of hip opening and seat action to complement your abs of steel.

One clear example is the High Scissors and High Bicycle on the Mat.

We do the identical exercises on the Spine Corrector.

I am my own Spine Corrector: How to Lower your Legs in the HundredI am my own Spine Corrector: How to Lower your Legs in the Hundred

Now you see the Spine Corrector…and now you don't!

Or do you?

Now let's take that same idea and apply it to another inverted exercise, the Overhead:

I am my own Spine Corrector: How to Lower your Legs in the Hundred

S-t-r-e-t-c-h those legs up and over the imaginary Spine Corrector behind you.

Now to the Hundred to look for length in the back by being our own Spine Corrector.

Perhaps the hardest of all…

I am my own Spine Corrector: How to Lower your Legs in the Hundred

I can use the same feeling in each of these examples: the same scoop of my stomach and I can imagine reaching my thighs and legs over the apparatus which is now imaginary.

An integral facet of our minds, imagination is a fantastic tool to control our muscles.

Romana Kryzanowska spoke about the 5 parts of the mind inherent in our Pilates workout:

Pilates is “Intelligence guided by the will using memory and imagination assisted by intuition.

You know how I feel about control.

The mind in charge of the body.

My favorite.

It is called ‘Spine Corrector

Remember the Spine Corrector is best at doing just what its name suggests. As it lengthens and balances our various curvatures, our lower body learns a new way of moving along the Spine Corrector.

And over time…you are your own Spine Corrector!

Give these tips a try in your next workout.

Questions? Leave me a comment and let's have a chat.