Skill Building with the Pilates Barrels

Skill Building with the Pilates Barrels

Over the last 2 1/2 weeks I've been obsessed with focused on my Pilates apparatus du jour, the Small Barrel.

It's amazing the discoveries to be had with just these few exercises done daily.

True to form I was surprised (not really) by how my Small Barrel Project has infiltrated my Reformer and Mat workouts.

When one exercise gets better, they all get better, right?

Not news – exactly – but a new experience.

In last week's post I declared the Small Barrel exercises to be a microcosm of our entire method of 500+ exercises.

True, but how do we apply this to our teaching?

Back in the day…

I vividly remember when I knew lots of exercises on the Small Barrel, Spine Corrector and Ladder Barrel, but had no idea what do do with them as a teacher.

When and why would I take someone to the Barrels to better their skills on the Reformer and Mat?

Maybe I didn't even know to ask this question…

How do our Pilates barrels fit into the greater Pilates system?

The Premise of the Pilates Apparatus

Even without springs, the Barrel apparatus offers us all the benefits of support and assistance to better our Pilates skill set.

Remember that's why we're here on our Barrels… to take a fresh look at an all-too-familiar skill we need to improve.

Small Barrel Project Recap

Today is day 21 on my 30-day Posture Intervention on the Small Barrel.

Wow. Only 9 days to go.

Although I may never stop doing these 10-15 minutes of exercises.

Observations from this last week:

  • My back feels fantastic all the time.
  • Weak side and tight hip have come to an understanding with the Barrel's feedback.
  • My head is now completely in contact with the barrel in the Arm Series.
  • I've got a more complete connection along each side of my body from toes to fingertips.
  • My lower body connection is stronger.
  • I've found my seat in exercises in which I didn't even know I needed it: Hip Twist and Helicopter.

Moreover I've furthered the following skills (just to name a few) that I can take to the Reformer and the Mat:

  1. Connecting the upper body (shoulder girdle and arms) into the center
  2. Finding the seat creating length in the low back and extending the hip
  3. Balancing the body side to side to untwist myself

Those are some biggies…

Let's take a closer look.

1. Connect the upper body (shoulder girdle and arms) into the center

Here we are on the Small Barrel:

Skill Building with the Pilates Barrels

On the Reformer we'll use the connection here, the waistline reaching all the way to the hands into the apparatus (the pole in this case) to sharpen our Rowing Series.

Skill Building with the Pilates Barrels

And our Short Box Series

Skill Building with the Pilates Barrels

And our Hundred

Skill Building with the Pilates Barrels

You see how this goes.

2. Finding the seat to create length in the low back and to extend the hip

Our Small Barrel exercise(s):

Skill Building with the Pilates Barrels

The lower body exercises done on the Small Barrel emphasize the strength of the center driving the action of the lower extremities.

Guess what?

We'll see this scenario everywhere…

Skill Building with the Pilates Barrels

SemiCircle utilizes the stomach and seat to lengthen the back and extend the hip.

Skill Building with the Pilates Barrels

And the same thing in the Snake/Twist but – whoopsie – upside down.

Skill Building with the Pilates Barrels

And upside down again for our old favorite Knee Stretches Knees Off.

3. Balancing the body side to side to untwist myself

I've often been told that no one is entirely symmetrical. Strength imbalances from sports, old injuries, surgeries and the like can create one side that likes to bully the other.

Sometimes there may even be a little twist in there to wrangle.

Well we've got an app(aratus) for that.

The Small Barrel exercise:

Skill Building with the Pilates Barrels

In this simple exercise, the Scissors, which shows up every 5 seconds in our Pilates workout in one incarnation or another, we've got an opportunity to see how one side of the center affects the other.

What happens in the center when one leg reaches away? The Small Barrel can give us wonderful information on imbalances in the back and hips.

Where will we use this skill again?

Skill Building with the Pilates Barrels

Oh Tree, is there anything you can't do? Use the feedback from the Barrel to inform your center here where you don't get the luxury of support from the apparatus.

Skill Building with the Pilates Barrels

OMG look familiar? Again, in the Side Kicks Series you must figure out what's going on in your center sans support and feedback.

So jump on those Reformers and dust off your Mats.

Flaunt your new skills in your next workout!

Wanna experience the blog live and in person? 

Here’s where to find me in 2017

The Small Barrel Project: One week in!

The Small Barrel Project: One week in!

In last week's post I threw down the gauntlet.

I've given myself a 30-day posture intervention on the Small Barrel.

Today makes 7 days in.

23 more to go…

What I've been doing…

Today's video workout features my 30-day Small Barrel workout. I do my exercises at least 2x each day. I like to do 1 time in the early morning before I start my day and another time later in the evening after work.

I've done my exercises as late as directly before bed.

That's nice too.

What I've noticed so far…

  • I now feel back muscles that run up and down the center of my back. It feels like I've convinced them to work to hold me up better.
  • My back feels fantastic.
  • I've become hyper-aware of how I hold myself in daily activities: when I look into the mirror to apply makeup I have particularly bad head-forward-crunchy-neck-posture…how NOT beautiful.
  • I curl my body up when I sleep. These exercises done first thing in the morning feel amazingly invigorating: such wonderful wake-up exercises!
  • In this video my shoulders are more flexible overhead than I have ever seen in photos of myself. Interested to see how this develops over the next 23 days.

Observations from others…

Body awareness during everyday tasks has been a big eye opener for other Small Barrel Project participants.

How we use our bodies during our daily lives is a big part of our day, right?

And generally we do these slumpy things to ourselves. How nice to have our round apparatus to help us stay upright. Thanks Joe!

Exercises in this video…

Circles (with 1lb. weights)

The Small Barrel Project: One week in!

Up/Down

The Small Barrel Project: One week in!

Hug

The Small Barrel Project: One week in!

Breathing (with bar)

The Small Barrel Project: One week in!

Change position on Barrel

Circles

The Small Barrel Project: One Week in!

Scissors

The Small Barrel Project: One week in!

Bicycle

The Small Barrel Project: One week in!

Hip Twist

The Small Barrel Project: One week in!

Helicopter

The Small Barrel Project: One week in!

Rolling/Rest

The Small Barrel Project: One week in!The Small Barrel Project: One week in!

Enjoy this short workout. 

Join me for 30 days and let's see what happens 🙂

Wanna experience the blog live and in person? 

Here's where to find me in 2017