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.

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.

The Pilates System: Russian Splits on the Reformer

The Pilates System: Russian Splits on the Reformer

Hey there all you awesome Pilates people,

I hope you've had a good week of dynamic opposition in your workouts. Thank you so much for the emails, comments and good cheer you've been sending my way. It's lovely to hear from you!

London and Portsmouth I will be comin' atcha very shortly. Private and semi-private lessons are filling up – please send me a message if you'd like to snag one for yourself.

I would so enjoy meeting you.

Can't get to see me in person?

Check out my YouTube channel for workouts, exercise tutorials and Pilates inspiration.

Schedule an Internet Lesson and have a full-on private lesson with me wherever you are in the world.

All Hail the Russian Splits

The Russian Splits in our order of the Reformer exercises is potentially the very last exercise of your Advanced Reformer workout.

Now we'll work into the full split for which our Front Split exercise has deftly prepared us.

Like our Side Splits and Front Splits, the Russian Split is 3-exercises-in-1.

For security in this exercise, place a pad on the headpiece of the Reformer and also, if necessary, on the footbar for your back foot.

  • Facing the back of the Reformer, stand on the carriage with both hands on the shoulder blocks.
  • Place your back leg into position on the footbar first.
  • Support yourself with your hands on the shoulder blocks and step your front foot into position halfway onto the headpiece.
  • Keep the back leg straight. Bend your front leg into a deep lunge position.
  • Holding onto the shoulder blocks, extend your front leg forward 3x. Be careful not to lock out your knees.
  • Now repeat the same thing but with no hands: arms cross in front or place hands behind the head.
  • Bring your hands back to the shoulder blocks, straighten both legs and close the carriage.
  • Now for that split: without locking the knees, power the exercise with the back leg and center, reaching the carriage out for a full split 3x.
  • Despite the seductive split, work to close the springs with control. Find your Elephant for efficient carriage-closing goodness!
  • To exit the exercise, bring the front foot onto the carriage first and then bring the back leg down.
  • Repeat on the other side.

What could go wrong?

For years I struggled to keep my back leg even remotely straight.

Tight hips and a sluggish butt make this split exercise a challenge. The next day you may wonder “Why does my butt hurt so much? What have I done? Oh yes… the Russian Split…”

Giving your heel a firm placement on the footbar will assist you as you reach through the back leg.

I like to imagine I am working my back leg (although it remains stationary) in tandem with the movement of the front leg.

I smell 2-way stretch!

Work to find your center to power the action of your front leg. Pull your leg into center more than pushing out the carriage.

Finding your seat will help to marginalize the thighs and hips which may try to take over…

Balancing in this deep squat position can be a challenge. Work this exercise well with your hands on the shoulder blocks before you take your hands away.

30 Day Wunda Chair Challenge: UPDATE!

Today is Day 6 for me.

Even with only a few days into the challenge I feel a new strength in my standing positions. And I mean in life – standing at work all day long and feeling my center instead of in my hips and legs.

Hmmm…

Day 1 got my hopes up for the Star. I felt very strong and successful in the exercise.

Alas, on Day 2, my Star skills were nowhere to be found. Oh well, 28 more days to go.

To soothe my ego after the Star debacle, I added the Twist for myself as a yummy stretch and a feel-good ending.

Find more information on the Twist here.

Lest we forget our trusty companion the Small Barrel…

For the record, I continue to work my Small Barrel exercises before hopping onto the Wunda.

We need our skills of Frog and Scissors wherever we go in the Pilates studio.

On the Wunda Chair we have a wham-bam series of 3 exercises at the end: Going Up Front, Mountain Climb and Star. The Small Barrel skills remind us the center is king!

I am amazed at the ease one can find in the strength of the center. We must resist! the tendency to make the Mountain Climb a max-out-your-legs exercise.

Thanks to the Small Barrel – and of course Karen Frischmann – I was surprised and delighted to have greater stamina, balance and control despite being perched high on top of Mt. Wunda.

Although some #pilatesproblemsolving will be necessary for the Star… stay tuned!

Enjoy this short tutorial.

Stay tuned for more tutorials on the Wunda Chair exercises. Leave your requests in a comment below.

And here's where to find me in 2017!

The Pilates System: Teaser on the Wunda Chair

The Pilates System: Teaser on the Wunda Chair

For Andrea

A big thank you to Studio Flo Pilates for hosting me this past weekend.

It was a pleasure to be in your studio and get to know your teachers. I love connecting with fellow Pilates nerds! Thanks for stimulating such a wonderful conversation on the order of the Reformer exercises. I look forward to future collaborations with your bustling studio!

It was a fun 2 months of focus on the Reformer. Thanks also to Studio S Pilates for hosting my Transitions workshop in the month of March. You guys are always a good time 🙂

If you're like me, maybe you too can't get enough of the Reformer?

Meanwhile, on the other side of the studio…

The Pilates System: Teaser on the Wunda Chair

Our beloved Pilates method: so many exercises, so little time…in our workout hour.

Many of you participated in my recent Small Barrel Project.

I was thrilled to learn you found the Barrel exercises to be as helpful jaw-droppingly informative as I did. The Spine Corrector packs quite the Pilates connection wallop.

Reformer? Check.

Small Barrel and Spine Corrector? Check, check.

Wunda Chair?

The Pilates System: Teaser on the Wunda Chair

Anyone??

I find myself so wrapped up in my Reformer and Mat workouts, that the Wunda Chair in my studio literally gets dusty.

Oh dear.

The Mat exercises function as a barometer for “How's it going?” – are all our exercises on the Reformer and around the studio truly making our skills better and therefore our Mat exercises better?

Given this POV I propose the Wunda Chair exercises challenge our skill building in the same way. Now the playing field is tiny, mostly above ground level and fierce!

The exercises done on the Wunda Chair are sometimes familiar: Swan, Teaser, Horseback, Spine Stretch, Star. However our Mat surface here on the Chair is minimal.

No lying down and not much room to sit or kneel.

Our Wunda Chair exercises put a different spin on our fundamentals:

  • The Roll Up on the Mat and the Elephant on the Reformer become the Push Down.
  • The Knee Stretch Series on the Reformer morphs into the Mountain Climb.
  • The Wunda Chair closes up the parameters for our Spine Stretch.
  • The Frog shows up everywhere: Arm Frog, Frog Facing Away and Frog Facing Chair.
  • Swan Dive is similar minus the support for our prone body position.

With our beloved Pilates method we're always in familiar territory and yet NOT.

I plan to implement a Dust Off Your Wunda Chair Challenge for myself.

30 days.

13 Exercises:

  1. Footwork
  2. Pull Up
  3. Push Down
  4. Spine Stretch
  5. Teaser Stretch
  6. Swan/One-arm/Dive
  7. Teaser on the Chair (video tutorial at the bottom of  this post!)
  8. Mermaid Seated
  9. Flying Eagle
  10. SemiCircle
  11. Going Up Front
  12. Mountain Climb
  13. Star

Wanna play along?

Let me know in a comment below if there are exercises in my 13 that are unfamiliar to you.

I'll film a video of this full Wunda 13 Workout and also highlight unfamiliar exercises in a tutorial of their own.

Let me know what you'd like to see next!

A few of the exercises are daunting, and please know I feel the same way.

And if you've got a favorite to stick in there, feel free. There are sooooo many good ones.

13 exercises?!

Yes. My list began with 10 only to grow to 13 as I couldn't part with a few faves.

Teaser on the Chair

The Pilates System: Teaser on the Wunda Chair

Today's exercise will start us off with a bang. I find it particularly hair-raising, but with further exploration and connection I am gaining more control.

Sweet, sweet control.

In the video at the end of this post you'll find tips to refine your Teaser on the Chair:

  • Teaser on the Floor is a strengthener of our Round shape and of our Teasers all around the studio.
  • Teaser 1: legs remain in the air
  • Optional pumping the pedal: remember our priority of closing the pedal with control.
  • Teaser 2: legs lower and extend the hip.
  • Teaser 3: Everything down, everything up. Jay Grimes described this version to me as “just like rock-a-bye baby…” as I was sweating buckets of course.

Enjoy this short tutorial. 

Share your successes in a comment below.

Related Posts:

The Universal Reformer: A Tutorial on the Front Splits

The Universal Reformer: A Tutorial on the Front Splits

For Corrie

Wowza, it's been an amazing month of March MATness. I hope you enjoyed all the MAT-tastic images and videos abounding over social media this March.

What a Like-fest!

Thanks again Benjamin Degenhardt for infusing and enhancing our Pilates lives with the 5th annual!! month-long homage to all things Return to Life.

You. Da. Bomb.

Meanwhile, back on the Reformer

If you've been lolling about on your Mat of late, let's dig into our series of 4 splits with gusto!

Side Splits on the Reformer was our first installment of the series of 4 splits that come at the very end of our order of the Reformer exercises.

Today's post and tutorial features the 2nd split in our series, Front Splits.

The Universal Reformer: A Tutorial on the Front Splits

Full disclosure:

The series of splits come literally at the end of 80 or so exercises done on the Reformer. They are also after the “closure sequence” of the Reformer which I've come to refer to as ‘the beginning of the end.'

The beginning of the end = Knee Stretches, Running and Pelvic Lift.

I often finish my Reformer – due to time constraints or exhaustion constraints – at Pelvic Lift and then I do a bit of rolling on the Mat – without visiting our Control Push Up Series or our series of Splits.

Today I vow to change my (quasi) cheating ways.

Especially for my body – and I suspect for many of you out there – one-sided exercises are crucial to strengthen my one-sided body. Sure they are fun (?) stretchy splits, but more importantly the split series works each side individually.

Just what I need to be skipping doing.

Front Splits on the Reformer

Welcome to Front Splits, all the fun of Single Leg Pull and Going Up Front combined!

The Universal Reformer: A Tutorial on the Front Splits

See the upside down Front Split?

(Scroll down for a shot of Going Up Front)

The Front Splits on the Reformer is a wonderful opening of the hips in preparation for the full-on splits of the 2 subsequent exercises Russian Splits and Big Splits.

Moments in this exercise are reminiscent of the Down Stretch, but done one leg at a time.

The Universal Reformer: A Tutorial on the Front Splits

The Front Splits series has about 4 parts to it which are taught in 2 different orders.

Originally you may have worked the Front Splits thusly:

  • Standing up with one foot on the footbar, front leg bent
  • Standing up hands behind head
  • Kneeling on the carriage one foot on footbar
  • Finishing kneeling balance

You'll see both this order as well as the one I prefer to use now, which is exactly the same parts just reorganized:

  • Kneeling on the carriage with one foot up on the footbar
  • Kneeling balance
  • Standing up with one foot on the footbar, front leg bent
  • Standing up hands behind head

I enjoy the preparation of what is essentially a kneeling thigh stretch – your one-legged Down Stretch! – and the standing strength move as the final moment of each side.

Check out both versions of the Front Splits in the video at the end of this post.

See what you think.

Front Splits Deconstructed

Here you are in a similar position to our oh-so-favorite series The Long Stretch Series.

The Universal Reformer: A Tutorial on the Front Splits

Oh boy.

Dare I say you may face the same plight of overworking with the arms and upper body in the Front Splits? Remember what's attached to the carriage: the lower body.

The Front Splits – all the splits to be precise – are lower body exercises.

I love the standing moment in the Front Splits as it is Going Up Front on the Chairs all over again.

The Universal Reformer: A Tutorial on the Front Splits

What good news!

Work to keep this much lower body action especially when you've got your hands on the footbar.

Enjoy this short tutorial.

Stay tuned for our next installment, Russian Splits.

And here's where to find me in 2017.