Get a Fantastic Workout on your Busiest Day

Get a Fantastic Workout on your Busiest Day

I dearly love my Pilates workout. Last week I was on a family vacation and I got in an invigorating Pilates Mat workout each morning in the lovely hotel fitness center.

I've got ample time for my Pilates workout when I am away from my studio. Sure I miss the Reformer, but daily Pilates is luxurious.

How can I aspire to a daily workout at the top of a busy workday? This is my conundrum.

“I can't do anything in less than an hour!”

Yes. I can. And you can too.

My beef for years was how to get in the full-on hour workout – a big Reformer workout – during a super-packed busy day. My morale runs high in the morning, dips around lunch time and at the end of my day I've really got my sights on dinner and not the Hundred.

Boo…

My Go-To Pilates Workout for Busy Days

Today I'd like to share with you my new plan to workout little by little throughout your day.

And you'll still feel fabulous!

At the end of my day I'm also more inclined to want closure for the workout I started earlier. Usually it feels too daunting to begin my workout at 7pm.

And I'm hungry.

3 Cheers for the Small Apparatus!

In today's video I share the apparatus and exercises I use daily. I will change up the major apparatus, whether I'll be doing Mat, Reformer, Cadillac or Chair. But the small apparatus ritual at the top of my workout remains the same.

For now.

If I've got more time I will do all of my small apparatus exercises, and if I am running late in my morning it only takes about 5 minutes to do a pared down version.

A couple scenarios…

No time to workout? There's an exercise for that.

Busy Day #1

6:55am

Small Barrel: Arm Series (Circles, Up/Down, Hug, Breathing) and Leg Series (Circles, Walks, Beats, Scissors, Bicycle, Hip Twist).

You'll finish in about 4 minutes.

1:30pm

Foot Corrector: all the exercises included in the video

Mat: Hundred, Roll Up, Roll Over, One Leg Circle, Roll Like a Ball, Single Leg Pull, Double Leg Pull, Scissors, Lower Lift, Criss Cross, Spine Stretch, Open Leg Rocker, CorkScrew, Saw, Swan, Single Leg Kick, Double Leg Kick, Thigh Stretch, Neck Pull

In about 20 minutes you've done all your Foot Corrector and jumpstarted your Mat exercises.

7pm

Mat: High Scissors, High Bicycle, Shoulder Bridge, Spine Twist, JackKnife, Side Kick Series, Teaser, Seal

Yes, you could finish up all your Mat exercises at this point at the end of the day, but dinner is often a real concern…

Or maybe you'll workout on the Reformer:

Busy Day #2

7:30am

Foot Corrector – all the exercises included in the video

Small Barrel: Arm Series (Circles, Up/Down, Hug, Breathing) and Leg Series (Circles, Walks, Beats, Scissors, Bicycle, Hip Twist).

Reformer: Footwork, Hundred, Overhead, Coordination

In just 15 minutes you've visited 2 small apparatus. You've also gotten the ball rolling with your Reformer.

1:30pm

Reformer: Long Box (Pull Straps, T, Backstroke, Teaser), Long Stretch, Down Stretch, Up Stretch, Elephant, Long Back Stretch, Stomach Massage Series

In about 20 minutes post-lunch you can complete Long Box 1 Series, Long Stretch Series and the Stomach Massage Series. Maybe you can get it done in 15?

Not too shabby.

6pm

Reformer: Short Box Series, Short Spine Massage, SemiCircle, Knee Stretch Series, Running, Pelvic Lift, Side Splits, Front Splits

Mat: Roll Like a Ball, Open Leg Rocker, Seal

At the end of the day you'll finish off the major exercises in what you may know as an Intermediate Reformer workout followed by an invigorating rolling ending.

Well done!

Give it a try and see how you do. Share your tips and successes in a comment below ūüôā

I hope you'll enjoy this workout as much as I do.

Thanks for watching! 

Oh and about this video…

My body generally avoids the Shoulder Bridge on the Small Barrel. It's always my intent to include this exercise after the Bicycle but alas, as I edit this post I realize my body has gotten the best of me AGAIN and I “forgot” to include Shoulder Bridge in the video.

Bad Pilates Teacher!

You should still do it (and so should I).

Let's help each other…

Classes, Private Lessons and Much Much MORE!

October 5-8, 2017 I'll be in Portsmouth UK at Everybody Pilates. Private lessons are filling up! Reserve your spot by using the link below:

Everybody Pilates Mind Body Online

I look forward to seeing you there.

And here's where to find me this Fall.

Teacher Classes, Blog Awards and the Swan – Oh My!

Teacher Classes, Blog Awards and the Swan - Oh My!
Hello there!

Let me express a HUGE thank you to all my lovely subscribers. Thank you for all your support, kind words and Pilates success stories over the past 5 years. It's an inspiration to have all of you with me on my Pilates path.

I'd like to thank my Reformer… and my Small Barrel…

The Top 75 Pilates Blogs by feedspot.com has included my blog amongst some of the big kahunas in the Pilates industry including Pilatesology (5), Balanced Body (3), Blogilates (2) and Pilates Anytime (1).

Wowza! I am truly honored.

Even more amazingly I cracked the top 10, settling in at NUMBER 9 on this list.

View the full list here.

OMG and welcome NEW subscribers!

Take a look around and stay tuned for more exercise tutorials, workouts and classes to come.

Be sure to check out my most-viewed post On the Order of the Pilates Reformer Exercises.

If you've got a topic, concept or exercise you'd like to see featured in a post or video, leave me a comment, I'd love to hear about it.

NEW! Classes for Teachers

I'm offering a new class in my Solana Beach, CA studio.

It's a 2-hour workout/workshop I'm calling The Teacher Lab. In the 1st hour you'll workout independently in the studio. We'll decide on a discussion/workshop topic to explore in Hour 2. The cost for The Teacher Lab is $100.

I'm currently offering 1 each month for the remainder of 2017. If they fill up fast I'll add some more. You'll find a class on September 15, October 20, November 10 and December 8.

Classes are limited to 6 students. Non-Teacher Nerdy Enthusiasts are also welcome.

Pick a class and jump in it! Purchase your classes here.

New Tutorial!

Teacher Classes, Blog Awards and the Swan - Oh My!

Today's video is on one of our most angst-producing exercises, the Swan. That's the bad news. The good news is we're looking at 2 versions of Swan done on the Cadillac.

Swan on the Cadillac is a wonderful companion for the Teaser on the Cadillac. View my recent exercise tutorial below.

Tummy Time

The Mat behind us is our teacher too.

Learning to control the Push Thru Bar (PTB) for Teaser will require all the muscles of our trunk and back. The Mat provides feedback and support for our entire body while we perfect this skill.

Now let's get ready for the next challenge: repeating the very same task while lying on our bellies.

What fun!

Enjoy this short tutorial. Thank you for watching!

Access my YouTube library of workouts, exercise tutorials and the occasional Pilates shopping haul here. Thanks to you I have surpassed 1200 subscribers!

Save the Date San Diego!

My lovely colleague Lesley Logan, author and owner of Profitable Pilates will be heading to San Diego for her signature Pilatini¬ģ Night.

Save the date for Friday November 10, 2017.

We'll be gathering at Pacifica in Del Mar around 5pm in time for a bit of Happy Hour.

Pilatini¬ģ NIghts include Pilates instructors, laughter, networking and a chance to connect outside the Pilates studio. Lesley Logan's Pilatini¬ģ Nights are all about Pilates Instructors ditching their Pilates pants for their favorite outfit and hanging out with other Pilates professionals. Grab your Pilates instructor friends, shed the luon and join us for a date night for Pilates Pros only!

And here's where to find me for the rest of 2017

The Pilates System: Teaser on the Cadillac

The Pilates System: Teaser on the Cadillac

Hello there my lovelies!

Thanks for joining me for yet another post in my Teaser series.

Today we've got perhaps the Method's finest: Teaser on the Cadillac avec Push Thru Bar (PTB).

It's 2 Exercises in 1!

The Teaser on the Cadillac is brilliantly 2 exercises in 1.

Part 1: Upper Body Reach

From the lift in the waist all the way up to your fingertips, the upper body must learn to connect into the deeper back muscles.

What luck!

We've got a brilliant way to work on just that.

(Many, in fact.)

Begin lying down, arms overhead with hands firmly gripping the PTB. Note you also have the luxury of the mat behind you for feedback and support.

With hands on the apparatus – PTB –¬†push into the bar as it starts to move toward you. In this way we can connect our fingertips into the deeper back muscles.

With our backs against the mat we can tangibly feel what's going on (or not going on) behind us.

Never let the spring push you around! This must be your Pilates mantra.

Part 1 is lovely for lots of folks whether they'll continue to the full-on Teaser or not.

To recap:

  • Set up your position under the PTB.
  • Pull in your stomach, exhale and drop your ribs: get as much of your back on the mat as you can.
  • With a firm grip on the bar resist!¬†as it moves toward you bending your arms.
  • Do not let the spring push you.
  • Sustain this connection as the bar changes direction to move upward.
  • You should not lose control of the bar – it should not accelerate!

Part 2: Teaser options

Using the helpful lift of the PTB you've got several options for your Teaser, depending on who you are.

You can work just the upper body.

The Pilates System: Teaser on the Cadillac

Or you can explore your full-on Teaser here.

The Pilates System: Teaser on the Cadillac

You can lift the lower body with the legs straight a la Teaser 3.

If necessary you can begin in the Frog and reach out to your angle as you roll up.

The Pilates System: Teaser on the Cadillac

Okay you've made it up to your Teaser, so now what?

You've got a few options here as well. Traditionally you'll complete your Teaser 3x.

You've even got an optional “dismount.”

One Potential Sequence for Teaser on the Cadillac

  • Begin with Part 1 to arrive at your Teaser.
  • Roll up to your Teaser.
  • Lift your back and bend your arms 3x a la Shave on the Reformer. Your back should not sink when your arms bend.
  • Roll down.

The Pilates System: Teaser on the Cadillac

  • Roll up to your Teaser a second time. Keep the arms straight and the back lifted.
  • Lower and lift your legs 3x a la Teaser 2.
  • Roll down.

The Pilates System: Teaser on the Cadillac

  • Return to your Teaser for a 3rd and final time. Here you've got some options:
  • Alternate – arms bend 1x, legs lower 1x. Repeat 3x.
  • Roll down.

OR

  • All together now! Bend arms and lower legs together and then lift everything up.
  • Repeat 3x.

What was that about a dismount??

Let's put it all to the test. You've completed 3 Teasers and you're ready to move on.

  • Use the lift of your back to reach up and return the PTB without a sound.

The Pilates System: Teaser on the Cadillac

Both arms reach to up to the sky and the toward the toes to finish on your own – unassisted – in your beautiful Teaser.

Voila!

Check out this short video tutorial for more info and tips for a perfect Boomerang ending.

Thanks for watching!

Related posts:

And here's where to find me in 2017.

To V or Not to V: Let Connection Be Your Guide

Joe Pilates had a keen eye.

Joe looked at the skeleton and noticed the specific way our feet hang on the skeleton.2-Way Stretch and the Anatomy of Pilates

In the natural position of the bones the feet have a slight splay to them.

For this reason we use the heels together-toes apart position in our beloved Pilates method.

You may have learned this position as Pilates Stance.

Jay Grimes maintains there is no such thing as Pilates Stance. It is a made-up word. Joe didn’t make it up or use it. Joe simply looked at the way the bones hang on the skeleton.

To V

To V or Not to V: Let Connection Be Your Guide

I love the connection and organization of the lower body I get from using the heels together-toes apart position. It's great when standing and even better when I have my lower body reaching into the air.

To V or Not to V: Let Connection Be Your Guide

For me – I've got a slight bow to my legs – I find it to be ideal.

However, the V is not the only option we've got for our Pilates exercises.

Parallel feet hip-width apart proliferates in the method as well: Neck Pull, Short Box, Long Back Stretch, Up Stretch, Elephant.

Joe Pilates wants us to have it all.

Or Not to V

To V or Not to V: Let Connection Be Your Guide

Certainly there are individuals for whom the V position of the feet is not appropriate.

  • Structurally those with knock knees often need a parallel-feet-apart position to have room for their knees to not overlap.
  • An individual with a knee issue may need to omit the V position – among other things – for a while.
  • The ballet dancer who lives life in turnout could find a nice challenge in a parallel position.
  • Those with a weaker side – also me – benefit from using a parallel position so each side must work individually and cannot rely on the other.

But what about those who could kinda do either position?

In our Pilates method there are no hard-and-fast rules. In fact, if you learned certain rules in your training, what would happen if you considered them to be simply guidelines?

Maybe the V position looks okay, but upon closer inspection it doesn't seem to be… quite… right.

What's to be done?

Let connection be your guide.

Every lesson we teach – just like our own lesson – is a work in progress.

Diligently we work on connecting our various parts into center. We work to exert greater control over our muscles, our movements and our daily life.

There's no reason we can't weigh a few options for our foot position while we're at it.

We're learning too.

Our feet are far away from our center and cultivating the muscles of the back and seat with our foot placement is a noble quest worth exploring.

Let's look at a bit of Footwork on the Reformer as an example:

As you perfect your 1st Footwork exercise – Toes – and also the 4th Footwork exercise –¬†Tendon Stretch – ask yourself some questions based upon what you're seeing in front of you:

(Eyes open, mouth shut preferred.)

  • Do the knees look crowded or overlapped?
  • Does it look like one side might be working more than the other?
  • Do one or both knees want to lock?
  • What does the hip look like compared to where the knees and feet are?
  • How's the alignment of hip, knee and ankle?

If you answered ‘yes' or ‘not great' to the above questions it might warrant a trip to the Parallel Universe…

Wait.

What's all that about connection?

In our Pilates workout we're always looking for more action in our center.

All our Pilates exercises for the feet are magical and wonderful for the health, flexibility and well-being of our feet. Agreed.

But wait, there's more.

Imagine if you will, our 4th Footwork exercise again – the Tendon Stretch:

To V or Not to V: Let Connection Be Your Guide

Using the strength of the center – stomach lifting and bottom working – we'll stay light on our feet.

The whole body works to lift up in the front and lengthen downward in the back culminating in the heels reaching under the bar.

Often students will want to drop their weight when the heels drop and the ankle must overwork to hoist them back up to the toes. Boo… unhappy ankles…

Constant controlled motion is required as you reach lower with the heels and rise up again.

Hey! This maneuver done standing up is also a great way to end a Mat class:

  • Can you rise up to your heels with the strength of your center and not just by leaning forward?
  • Can you lower your heels without getting any shorter?
  • Never underestimate the Pilates exercises done lying down… you will eventually be asked to do them standing up!

Embrace the Grey

Part of the excitement and the teeth-gnashing of our beloved Pilates Method is there is no one rule to apply to every body you'll meet.

On one hand, Yay! There are not really wrong answers only better and more informed choices to be made.

Conversely, our powers of observation require constant cultivation.

  • We must truly show up and respond to the unique individual in front of us.
  • Maybe watch your student for a while saying nothing and plan your strategy.
  • Assign value to your own opinions about what you see as well as those of your mentors and from your training.

See what you think.

Questions?

Comment and join the conversation, we're a lively bunch!

A Pilates Field Trip: Revisiting the Basics

A Pilates Field Trip: Revisiting the Basics

You know me – I am a big fan of my Pilates workout. I never want to skip any of my exercises – if you skip them they don't get better right?

I love all the fun advanced tricky moves – they jazz me up!

However, my understanding and my Pilates practice have matured.

So let's take a little Pilates Field Trip back to where it all began.

The Basic System!

Great power resides in the fundamental exercises you've been doing for years decades. 

I've documented my progress in my Another One Bites the Dust series here and here.

The Another One Bites the Dust series takes a look at a few exercises I hated at first and I now adore. It includes some basics and a couple doozies. Despite our newfound love affair, Snake/Twist and the BreastStroke are NOT basic exercises.

Why bother with the Basics?

A client/colleague of mine suggests the basic exercises are actually the hardest to do well and that's why we learn them first. These things take time…

Kinda true.

Who really feels they excel at the Hundred?

Does anyone have a perfect Elephant?

The Pilates method is skill-based. Like any sport or movement discipline we learn fundamental skills to serve us throughout our Pilates career. Akin to a martial art, Pilates sets us on a path to mastery.

Oh and CONTROL (that old thing?).

Complete control of our body and mind.

Our modus operandi in all things Pilates. Who's in charge here anyway? You or the exercise?

Here's a little test: examine the exercises you find to be extremely difficult.

What fundamental exercises lie within? And how good are you at them? 

More questions to ask yourself:

In Snake/Twist on the Reformer, do you struggle to return the carriage with control?

More. Elephant.

Are you unable to lift your hips off the mat for Corkscrew, JackKnife and Overhead?

More. Roll Like a Ball.

Are you wobbly when you do the Mountain Climb on the Wunda Chair?

More. Kneeling Knee Stretches. More.¬†2×4 exercises.

Get Cozy with 3 Basics

In today's post we'll revisit 3 basic exercises on 3 different apparatus.

As we explore each of these basics keep in mind a few questions:

  • How does this exercise serve the body I am now?
  • What have I figured out? What is still a mystery?
  • How does perfecting one basic skill translate across the greater Pilates System?

If you enjoy this post and would like to see other basics featured in future posts, just leave me a comment below. I thank you already…

1. Pelvic Lift on the Reformer

A Pilates Field Trip: Revisiting the Basics

We learn Pelvic Lift on the Reformer in our very first lesson.

But what's really going on here?

Pelvic Lift brings our workout full circle. It echoes our Footwork series at the top of our Reformer workout with the added element of holding your hips up off the mat. At a certain point I learned (and perhaps you did too) to place my hands underneath my tailbone as a guide to keep the pelvis level.

Okay my pelvis is level but what am I doing?

First let's examine the order of the universe.

Pelvic Lift is our last exercise done lying down before our Control Push Up series and our Splits. Here we strive to have one more moment of length in the low back and low body before getting up onto the Reformer never to lie down again until we finish.

More complex versions of the Pelvic Lift – and where we'll need this skill – include Short Spine Massage, Long Spine Massage and Shoulder Bridge on the Mat. I could name a few more, but you see how this goes, we only have one exercise…blah-ty-blah-ty-blah-ty…

#lengthintheback

Think about the length we cultivate in the Short Spine Massage:

A Pilates Field Trip: Revisiting the Basics

The tailbone reaches long and away from our ribs as we make our way slowly – deliciously – to the carriage.

The Pelvic Lift is a tiny version of this same stretch.

Pelvic Lift has our rib cage/middle back anchored to the carriage as our belly scoops in and our tailbone reaches long and away toward the footbar.

Finding my Pelvic Lift skill was so satisfying. It's one I'd been doing for years of course, but yet it remained shrouded in mystery for a while.

2. Pull Up on the Wunda Chair

A Pilates Field Trip: Revisiting the Basics

The Pull Up is one of our basic exercises on the Wunda Chair. Every exercise on the Wunda is a challenge even the first ones we learn.

The Pull Up is pure powerhouse.

Find your lift deep in your center or the pedal is reluctant to move. Sure you can cheat and shift your weight off the pedal and onto your arms, but you'll only regret it later.

Where might your Pull Up skills come in handy?

A Pilates Field Trip: Revisiting the Basics

Yes the Kneeling Knee Stretch series is a basic exercise but perhaps the most complex and formidable of our fundamentals.

The Pull Up skill will help to address the shape of the back in the Knees Off which often suffers.

How about more advanced exercises served by the Pull Up?

A Pilates Field Trip: Revisiting the Basics

Tendon Stretch anyone?

Although a strong Elephant is also essential for success in the Tendon Stretch, your Pull Up skill will create the lift and rhythm for this exercise. Oh and that gorgeous back shape!

A Pilates Field Trip: Revisiting the Basics

When you first learn Snake/Twist on the Reformer, you may only learn the very first bit:

Getting up into the starting position with control and the carriage in.

Not easy.

This is a pure Pull Up/Powerhouse move. With a bit of Elephant thrown in for style!

And now our Pull Up is not straightforward – arms on different levels, one one leg, etc…

Oh dear…

3. One Leg Circle on the Mat

A Pilates Field Trip: Revisiting the Basics

Oh gosh, I've hated the One Leg Circle on the Mat for years…

In my first ever beginning mat class years ago I was just so thankful to have survived the Roll Up. The One Leg Circle was my exercise to rest up before Roll Like a Ball.

I've noticed a common theme with me and the Mat exercises. Ones in which my first thought was “What's so hard about this exercise?”¬†have become my MOST challenging exercises to do properly. One Leg Circle, Single Leg Kick, Leg Pull – ooh I see a little theme here – I must beware the one-sided exercises!

If only I'd known…

One Leg Circle is the first exercise we learn that is one side at a time. And it's a nice one. We get to lie down. In the studio you may get a strap on your foot and some handles.

But what's really going on here?

The One Leg Circle is a shining example of choreographic distraction. Our circling leg is so flashy and right in front of us it's hard to focus on anything else right?

But you must focus on EVERYTHING else.

Pilates Mantra: The part of your body that is just lying/sitting there doing nothing should actually be doing all the work.

The One Leg Circle is about stability. One leg is “resting” on the mat? Imagine you are standing on that leg.

Yes. treat the One Leg Circle like you are standing on one leg with the other one reaching out in front of you. Wowza – how hard would that be? Stay tuned, if you're disciplined and consistent, it's bound to happen and soon.

Let's see where else we'll find our One Leg Circle skill:

A Pilates Field Trip: Revisiting the Basics

Not too long after learning your One Leg Circle you'll be introduced to its unstable cousin, the Side Kick Series. Another exercise I loathed for years…which I dearly love now. Unbelievable.

Now lying on your side, your support is minimal but your body must be controlled and strong as you move your leg not only in front of you but eventually LOTS of places.

In our Reformer workout, our beloved Tree will turn into not only the One Leg Circle (with a box underneath) but also our first taste of the High Bridge.

A Pilates Field Trip: Revisiting the Basics

Now you'll need your stomach and your stability of that standing leg!

Later in our Pilates career we'll confront our One Leg Circle in the Star with minimal support¬†and a reaching leg that also eventually behaves very fancily…

A Pilates Field Trip: Revisiting the Basics

Note my “deer in the headlights” expression no less. Clearly I'm surprised to find myself in this position…

Thanks Joe Pilates! You never leave us unprepared.

Want to see your favorite Basic featured in this series? 

Let's have a look! Leave me a comment below.

 

 And here's where to find me in 2017.