Pilates Principles: Centering

Pilates starts at your center.  Your core (powerhouse).  All other movement stems from your torso and than moves out your limbs.  Once you strengthen your center you are able to move with grace and freedom.  Your center is your foundation.    

You should begin any action, whether it be standing up or picking up groceries, by first engaging your core.  In taking this action you avoid excess stain on the spine.  This further can prevent injury.

Learn how to engage your center anytime, anywhere click here.

Descriptive Cues

Cues are essential when teaching any type of fitness class.  What you say can have an effect on how the entire class moves.  Try to keep you cues simple yet descriptive.  Images are usually most helpful to provide a visual for your clients.  Here are some common cues in Pilates with variations to use:


"Navel to spine" (Scoop)

• Pull on a pair of jeans that are too tight
• Rest a brick on your belly
• Feel like someone's hugging you down to the floor/mat
• Narrow side to side and front to back

"Shoulders down"

• Engage your lats
• Reach your shoulders down to your back hip pockets
• Squeeze your bra straps together
• Grow up through your head/neck

"Articulate/move bone by bone"

• Peel off like wall paper
• Move like a strand of pearls/bike chain
• Melt through your spine
• Massage your spine

"Squeeze your thighs"

• Pull everything into your center
• Hold your magnets together (legs)
• No dead air/daylight
• Pretend there's a zipper attaching your heels to navel (low abs)

Poised Posture: Pilates for Horseback Riding

No matter if you ride for pleasure or are a jumper, Pilates will strengthen your core and provide you with better balance to stay on the horse.  Those who ride tend to have tight legs, rounded shoulders, and overall imbalances from weight distribution while riding.  Through the use of Pilates jump riders have better stability in the saddle, Western style riders open more in their chest, and dressage riders learn posture equals a beautifully posed presence for competitions.

Every year my family and I go to Wolf Lake Dude Ranch up north in Michigan and be cowboys for Labor Day weekend.  After over 17 years of riding horses I have had my share of sore muscles and aching core.  It is really a wonderful full body workout and a form of therapy to bond with both the animal and nature.  However, there are some ways Pilates can assist in relieving some of the pain and soreness that comes from long rides.

Balanced Body has a wonderful page dedicated to equestrian focused exercises.  An important one is Single-Leg Stretch to strength your core and lengthen your hips.  Any form of stretching you can do for your hips and thighs such as using a gold band or feet in the loops on the reformer is beneficial.  Mobility exercises such as sitting on a large balance ball doing hip circles, pelvic clock, twist, or side bends will assist with finding your center.  The exercise Horseback done on the box or barrel is a perfect addition to your weekly studio workout.  Exercises that focus on extension such as Reverse Push Through on the cadillac, Triceps dips on the chair, Pulling Straps on the box or Swan will open up those rounded shoulders by strengthening the upper back.  Lastly, any form of posture work is a must for all riders such as Short Box on the reformer, Stomach Massage, Rowing series, or Splits.

I've personally found over the years I have more stability in my pelvis as I switch from a walk to a canter.  Even holding the reins I have the awareness of my lats to keep my chest open.  My body recovers quicker after I ride as the soreness soon fades away.  So get on that horse and ride off into the sunset knowing Pilates can keep you happy in the saddle for a lifetime!  

Baby and You

It's Spring and there are new mommies among us. Pilates is excellent for keeping you in shape before and after pregnancy. Movements can be modified as your body changes over time. Most importantly, stability workouts such as Pilates are important as your center of gravity changes.

Your low back will start to curve more as your belly increases in size which causes the low back to tighten up to support the extra weight. Your chest starts to close more in the front so extension work is essential to counter this. Your ribs, abs and pelvic floor stretch to make room for the baby as he/she grows. Pilates works to keep you strong and healthy before, during and after pregnancy.

Suggested Exercises:

• Ped-a-pole standing arms (modified seated w/hand weights)
• Magic Circle arm/leg work (standing or seated for posture)
• 100's against wall standing
• Standing balance work (calf raises, footwork on half foam roll, weight shifts)
• Chair: Footwork, Seated/Kneeling Side Bends, Lunges
• Reformer: Seated Box Arms, Short Box Series, Long/Down Stretch, Stomach Massage
• Barrel: Ballet Stretches, Side Sit Ups

A great site to check out is Pilates for Mommies. This goes into greater detail for those trainers or future moms who want the details of how the female body changes over time.

Pilates Principle: Control

There is a reason why Mr. Pilates called his method "Contrology".  If you lean to control everything during your session (the breath, mind and body) you will have a beautiful workout.  This means that no matter the tempo (slow when first learning or quicker as you progress) there should be precise movements done in a deliberate manner.  Remember the control starts with your abs and then moves to your limbs.  The stronger your center the more you will be able to make each exercise look effortless.

Also make sure you are working toward your fitness goals by showing up to class early and mentally being present during each session.  Having this discipline will get you the results you deserve.

Pilates vs. Yoga

What really is the difference between Pilates and Yoga?  Which one should you do?  The answers may surprise you.  Lets start by looking at this diagram for a visual of the differences:

Joseph Pilates was inspired by both Eastern and Western forms of exercise when developing his method, so there are many similarities.  As shown in the center of the diagram both improve posture, reduce stress, increase flexibility, and work on balance.  In both classes you might rest in Child's pose or Shell.  Exercises may include: Cat/Cow, Thread the Needle, Treading in a Downward Dog, Plank, or Seated Twist.  

However, each has their own sequence and flow of exercises.  This promotes a different pace with each class.  One big overall difference is the breathing.  In Pilates you pull in your stomach rather than allow it to fill with your breath.  Pilates is also continuous movement instead of holding postures as in Yoga.  

Another difference is that Pilates can use equipment with springs for resistance for quicker results when looking to tone up.  In summary, both are safe and effective forms of mind/body workouts.  Choose your favorite or do both to compliment one another.    

5 Pilates Principles for Life

You have been doing Pilates for awhile, but do you understand how the principles you learn in class can translate to your outside life?  Well, believe it or not they do.

1. Quality is better than quantity.  Take the time to master the details of the movement much like you ponder decisions before they're made.  We learn the basics like scooping before we master the ab series.  Mistakes will happen, but we must learn from them and move on.  
2. When in doubt breathe and scoop.  In Pilates this is a given in order to achieve fundamental and challenging exercises.  In life when you hit a rough spot take a moment to focus back on your center and breathe before you move forward.
3. You are your only competition; preform at your best.  If we all trained like athletes we would have beautiful, strong bodies.  Remember you are an athlete, except your only competition is yourself.  Find motivation and push yourself.  Set goals to track your progress.  There is always another layer to a Pilates exercise much like there is to your career and relationships.
4. The body and mind have to work together as a unit.  You need to be present in your Pilates workouts to achieve the maximum benefits.  You also need to be present in your daily life: career, family, social, and spiritual.  The mind is powerful and can help your body achieve its physical goals.  Start by being strong internally and the rest will follow.
5. Make work a form of play.  In Pilates we add in props to make a mat class more fun and stimulating.  In classes you learn new variations of exercises to keep you mind active and enjoying the workout.  In life, take the time for learning new things and experiencing joy.  Take a break to try a new activity like golf or taking a trapeze class will give you a new sense of wonder at all your body is capable of achieving.

Allow Pilates to become a lifestyle change.

FREE Pilates Mat Demos!

FREE Pilates Mat Demos

*Bring your mat and try a Pilates Mat class!  This floor based series of exercises will strengthen your core, align your spine and increase flexibility.  All ages and abilities welcome.    

When: November 14^th (Monday) @4:30pm

November 17^th (Thursday) @4:30pm

Where: Northville Yoga Center

200 S. Main St. Suite B, Northville 48167

For more info call: 248-449-YOGA

Instructed by Meghan Fidge

Meghan is a 2009 graduate from MSU.  She learned Pilates through the Core Dynamics program by taking weekend workshops in Chicago/Santa Fe.  Pilates has helped her narrow her rib cage, maintain proper posture and be internally strong.  She is also an avid runner who has worked up to a half marathon and plans to run the Detroit Free Press Marathon in 2012.  In addition to Pilates, Meghan is also an ACE Personal Trainer and TRX certified.

Pilates for Scoliosis

We all live with some form of imbalances.  At times these may be more evident than others.  Pilates works wonders to make the body as symmetrical as possible.  To help explore this concept deeper, Brett Howard from the USPA came into town and hosted a Scoliosis workshop at Core Sport Pilates and Fitness Studio.  

Creating a strong core and good posture practice will help the client feel stable no matter their body type.  All good programs should include lateral flexion, rotation and flexion (as long as there isn't a rod or fusion of the spine).  Stretch and strengthen the weaker side to create more symmetry.  Below are some ways to enhance the current Pilates repertoire:

• Lying Single Knee Sways: hands under bottom to ensure pelvis doesn't shift (great to add in prior to One Leg Circles)
• Knee Stretch (Round/Flat): one arm comes to small of back or hugs waist to bring the focus to the center and more stability
• Roll Back w/one arm on Cadillac
• Chest Expansion w/one arm on Cadillac: other hand comes behind head or reaches up to the ceiling
• Footwork/Running: balance a bar on hips for stability
• Chair Seated/Kneeling Side Bends
• Crossed Lateral Single Leg Springs on Cadillac: use the opposite spring for bend/press, lower/lifts, a combo of the two and scissors with only one leg

Read Curves, Twists and Bends to learn more about scoliosis and helpful exercises to correct muscle imbalances.