Group Reformer Add Ins

No matter the level or ability of your clients in a group equipment class setting it is always good to sprinkle in some "extras" which add in some functional balance and posture work.  

Seated Triceps dips off a box or Reformer bed


Magic Circle Standing Routine (arms/legs)

Seated Side Bends/Twists/Circle Squeezes

Functional Standing Footwork (Squat to Seated)- drive through your heels, can be modified by doing off the reformer bed to standing or use a wall with hands for balance

Standing Arm Weight Series (or without weight if injured)
or more of a Barre version of Arm Weight Series

Standing Single-Leg Stretch (one legged balance/knee hug ins)

Shoulder Opener swings to help poor computer posture from Jay Grimes video

Stability Ball Strength Circuit

Have increased balance and more core control by using this stability ball workout.  This series will challenge your full body and pairs well as a mix up day to the Medicine Ball Workout since there are similar movement patterns involved.    

Begin each workout with a proper warm up and cool down such as one with a foam roller (see articles on Stretch It Out, Self Myofascial Release 101 and Restoring Foam Roller Workout).  

Perform each circuit for time such as 1 minute each or perform 8-15 reps of each exercise.  Pick one of the groups for a quick 15 minute workout, or complete all 3 groups 1-3x each for a full hour session.

1. Squat with overhead press (holding ball)
2. Forearm plank on ball, Add in straight leg lifts
3. Single and Double leg stretch (ball in hands or ankles)
4. Bridges and Hamstring Curls (shown below)

1. Kneeling side leg series (lean into ball; shown above)
2. Legs on ball Planks and Knee unders
3. Roll Ups and Teasers (ball in hands or ankles)
4. Seat/heel lifts while lying on belly, Ball squeezes (ball in ankles)

1. Single Leg lunge with twists (ball in hands)
2. Push ups and Pike Ups
3. Scissors and Seated Twists (ball in hands)
4. High Bridges (feet on ball)

Want to increase your heart rate and add in a challenge?  Add in cardio bursts such as mountain climbers with forearms on ball, jumping jacks, high knees, grapevines, burpees, jump rope or sprints.

Medicine Ball Workout

Looking to slim down in a quick circuit?  Than this medicine ball inspired workout is sure to get you ready for summer!

Depending on your level of fitness a 6lb ball or more will do the trick.  If you don't happen to have one of these handy using a prop such as a hand weight or heavy book can do the trick.  This circuit can be done for time intervals of about 30 seconds -1 minute each or about 8-10 reps of each exercise.  

Feeling ambitious?  Repeat each series 2-3x for a half hour to full hour workout.  Enjoy!

1. Squat with overhead press at the top, Wide Pile with pulses
2. Rolling pass push-ups, Oblique Knee twisters
3. Open leg crunches, Bicycle
4. Bridges (hold ball in hands), Hold with knee taps

1. Lunges (Split squats), Hold the lunge and torso twist to the front knee
2. Triceps push-ups (hands on ball), Single straight leg lifts
3. Roll Ups, Teasers
4. Single leg bridges (hold ball in hands), Straight leg lower/lifts

1. Roman single leg Deadlifts, Lateral leg lifts with pulses
2. Push-ups (feet on ball), Toe taps to sides
3. Sit ups with ball toss (slam against wall/toss to partner), Seated torso twists
4. Bridges (feet on ball), Hold and pulse at the seat

Want to increase your heart rate and add in some more creative options?  Add in cardio bursts such as mountain climbers, jumping jacks, burpees, sprints, or lateral step overs on a Bosu.

Bosu Cardio Circuit

Work your core deeper with an unstable surface such as the Bosu.  Below is a Bosu workout with cardio intervals* (1-2 minutes each) tucked in for an extra challenge.  To make things interesting build in 2-3 circuits depending on strength and workout time available (10-15 minutes for one circuit).  

1. Single Leg Squat (one foot on Bosu, arms can swing forward)
2. Squat on top of Bosu 
1. Add a hop/jump for extra challenge and more cardio
3. *Lateral Step Overs
4. Walking Planks (on round part like picture to side)
5. Push Up w/alternating Leg Lifts (flat side)

1. On knees to modify
6. *Mountain Climbers (flipped over like picture above)
7. Crunch to Standing/Get Ups 
1. Crunches only to modify
8. Side Planks (elbow/hand on round)
1. Hip dips for challenge or top leg lifts into a Superstar hold
9. *Burpee (see picture below)

To learn the Bosu basics click here.

Restoring Foam Roller Workout

The foam roller can be used to help restore balance to the body.  Most days we feel tightness in our shoulders, hips and low back.  The foam roll helps get the whole body moving while you decompress your spine.  It's one of my favorite ways to warm up prior to a workout or use right before bedtime.  Below is a workout designed to stretch out all your kinks while working your core as an added bonus (10-15 minutes):

1. Lying on the Roll (whole spine on)
1. Body Sways
2. Puppet Arms/Scissors/Circles
3. Curl Ups/Angel Arms/100s
4. Single/Double Toe Taps
5. Single/Double Leg Stretch
6. Frogs/Heel Beats
7. Dying Bug/Oblique Curl Ups
8. Arm Hang in a Letter T stretch
9. Field Goal Arms w/overhead Reach to Y shape
10. Bridges
2. Hips Elevated (w/Roll underneath)

1. Passive Hip Stretch
2. Frogs/Circles
3. Scissors/Beats
4. Bicycle/Helicopter
5. Shoulder Bridge
3. 4 Point Kneeling
1. Cat/Cow
2. Balance Stick/Plank
3. Thread the Needle
4. Seated Mermaids/Side Bends
5. MELT Method on the Neck

1. See video here

Learn why do we use the foam roll here.  For more advanced roller exercises click here.

Magic Circle Challenge Workout

Take your Mat class to the next level by adding in a magic circle challenge.  Your clients will be encouraged to work their powerhouse throughout the session and best of all this will help improve tricky exercises such as the Teaser.  This routine with fancy transitions will test stability and provide a fun change to the original series.  Below is the 10-20 minute workout: 

1. 100s (in ankles)
1. Double Knee Folds
2. Curl Ups
3. Add in leg extensions w/squeezes
4. 100s (leg lower lifts or squeezes for advanced)
2. Bridge (above knees)
1. Lifts
2. Hinge and squeezes
1. Challenge- on tip toes
3. Ab Series (in hands or ankles)
1. Single/Double Leg Stretch
2. Scissors
3. Hip Lifts or Roll Overs
4. Double Leg Lower/Lifts
5. Obliques- Twists, Corkscrew, Tick tock
4. Roll Up (in hands)
1. Challenge- arms stay by ears
5. Single Leg Roll Up (one foot in pad, hands hold opp. one)
6. Rolling (hands hold one pad, feet in other)
1. Challenge- straight leg version
7. Fold Up Teaser (in hands)
1. Modified- Single leg or bent knee fold up
8. Open Leg Rocker (in ankles)
1. Modified- bend knees
9. Can Can (in ankles, hands or forearms on mat)
1. Variations- Hip circles, bend/press, leg lower/lifts
10. Side Leg Series (in ankles)
1. Variations- top leg press down/lift ups, both legs lift, upper body lift/reach

There are many other ways to use the magic circles.  Learn more by clicking here.

Grueling Foam Roller Workout

It's good to mix up a class format and use an unstable surface for a challenge.  The foam roller is a versatile tool that can mix up any fitness or Pilates session.  Below is my favorite format for an intermediate/advanced student (10-15mins):

1. Bridges (roll under feet)
1. Hip roll/lifts
2. Oblique hip lowers
3. Hinge at hips
4. Marching w/bent knees
5. Single Leg Versions- Leg lower/lifts, Hip roll/lifts, Leg circles
2. Leg Pull Back (roll under calves)
1. Hip lifts/holds
2. Leg lifts (same side or alternate)
3. Forearm Planks (roll under forearms)
1. Balance Sticks/Cat and Cow
2. Modified/full planks
3. Leg lifts
4. Scapula slides
4. Extension/Swan (on belly, roll under wrists)
1. Shrugs/Swans
2. Heel beats
3. Swimming (prep or alternate arm/leg lifts than full version)
4. Child's pose (stretch)
5. Push Ups (roll under quads or shins)
1. Push Ups
2. Knee Under/Pike ups
3. Alternate (push up and knee under)
4. Mountain Climbers 
6. Side Planks (roll under shin, propped on elbow)
1. Hip Dips
2. Rainbow top arm/Thread the needle
3. Leg lifts/hold in Star shape
7. Palm Pass/Push Ups (roll under one hand)
1. Holds in modified or full planks
2. Pass
3. Push Ups 
4. Both together (push up than pass it)

The foam roller can also be used for personal massage and stretching.  Learn more by clicking here.

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.

Posture 203: Scoliosis

Scoliosis is medical term for a curve in the spine (usually in a S or C shape).  Sometimes this is minimal and other times it is highly noticeable.  

How do I know if I have it?  In grade school or at the doctor's office they typically do the Adams forward bend test to check for a healthy spine.  Gait or postural analysis may be done also.  They are checking to see if your shoulders and hips are in alignment.  With scoliosis usually one is higher than the other.  If you take your pants to be hemmed and one side has a leg length difference this can also be an indicator.  Most people experience back problems or fatigue throughout the day causing an x-ray or MIR to be done.  Pregnancy may also make the curve worse. 

Everyone has some type of muscle imbalance.  Scoliosis makes this more noticeable.  Gravity is constantly decompressing the spine.  Make sure to do some activity such as ballet, yoga, Pilates or recreational sports to balance the body.   

Healthy spine                w/Scoliosis

Types of scoliosis:

• Idiopathic (65%): may be genetic, mostly found in females or young girls, worse during growth spurts 
• Congenital (15%): occurs in the womb and birth when the baby's ribs or spinal bones don't form properly
• Neuromuscular (10%): brought on by nervous system problems such as Polio, muscular dystrophy, spina bifida or cerebral palsy

Learning how to stabilize well will teach your client what good posture should feel like.  This means trying to stay symmetrical while standing, seated and lying down.  Other good things to work on would be 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 improve their quality of living.

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

Off the Equipment onto the Mat

Get creative!  Sometimes we have to take on new challenges and see how the body moves with less assistance.  Take some of the equipment exercises and translate them into you mat class.  Mix them in with the basics and you will see just how much the core can be tested!

• Breathing (Teeter Totter)
• Ribcage arms to warm up, move into chin nods or curl ups, add on hip escalator as your combo (ribcage arms with the bridge than lower into your curl up)
• Footwork Series (add in after Roll Ups and before ab series)
• Frogs, Parallel (pointed/flexed), Tendon Stretch (legs out to point of control while moving at ankles only)
• Tree (advanced hamstring stretch on mat)
• Pilates on Fifth Video
• Tendon Stretch

• Lift hips and swing behind bottom several times to find C curve
• Stomach Massage (in place of Can-Can)
• Flat/Arms Back, use more like a seated hamstring curl, heels press and drag along mat 
• Backstroke
• Add it into your ab series
• Chest Expansion/Thigh Stretch
• Add hand weights or use it it for posture work
• Elephant
• Walk ins/outs with feet or hands, prep for Push Up series
• Knee Stretch (Knees Off)
• Good building block for Planks
• Pulling Straps/Breast stroke (add in with extension work)

• One or both variations; can add small hand weights 
• Short Box Series
• Side-to-Side and Twist are good posture additions, use a band or pole
• Rowing 1-4 
• Use in place of posture work like Spine Stretch Forward or Twist; can add small hand weights for more challenge
• Balanced Body Video 
• Snake and Twist
• Video

Exploring the Chair

 The Pilates Chair was created for at home practice and a smaller equipment footprint.  It is a simple model of a box with springs for resistance (2-4) and sometimes handles for assistance.  The original ones functioned as a piece of workout equipment and chair for furniture for New York clients.  They are typically made from wood with a padded seat and pedal (sometimes a split pedal).

The Chair is the most advanced piece of equipment.  Exercises are done seated such as Footwork, standing on the ground such as Standing Single Leg Pumps, on the seat as in Mountain Climbers, lying down such as Jackknife and pressing only the pedal like in Washerwoman.  There is a great amount of stability and strength involved when adding this piece into your workout.  Its a great piece for athletes or to rehab knee injuries.  Workouts include single arm or leg moves that create better symmetry.  There is less support which adds an extra challenge.  Maintaining proper posture is essential. 

Types of chairs:

• High Chair (great for beginners or for more support like during pregnancy)
• Wunda Chair (works wonders and is the original)
• Peak Pilates MVE Chair (good for gyms and able to stack)
• Malibu Pilates Chair 

Pilates for Low Back Pain

Low back pain is a common ailment that leads many to discover Pilates and its many benefits.  But what really causes back pain?  Most of it is weak core muscles and poor posture habits.  Once these are corrected many of my clients notice half the amount of pain within a few months.


Much of Pilates is done lying down and low impact which is gentle to your spine.  This will help to decompress and elongate the vertebra.  The Method has many ways to modify each exercise if pain does occur.  Breathing deeply, as done in Pilates, will help to relieve stress, promote better circulation and relax tight muscles.

One factor to focus on with this client is their tight or weak hamstrings.  Clients with desk jobs will often have this problem.  Their quads and hip flexors are doing much of the work in daily habits such as walking.  To strengthen the hamstrings and inner thigh do exercises such as Leg Springs on the Cadillac, Leg Series on the small barrels, Standing Pumping on the chair or Breathing on the Cadillac.  Than add in more stretches such as Ballet stretches on the barrel, Hamstring stretch/leg circles with a band, Tree on reformer or ladder barrel, Roll Downs off the wall, and Washerwoman on the chair.

Articulation of the spine will help to decompress and create space in the spine.  Make sure to do some fundamentals such as Pelvic Clock (tailbone tucks and arch) or Knee Sways prior as a diagnosis of their range of movement.  Build in body awareness and pelvic stability for the client slowly each session.  Exercises such as Bridge, Roll Up, Roll Back on the Cadillac, Rolling like a Ball, and Short Spine Massage on the reformer will become smoother with practice.  Breathe deeply into the tight spots of the spine to help these movements flow better.

Lastly, posture work is essential to promote functional stability and strength.  It also makes great homework since they can do it anywhere and for several hours in between sessions.  Short Box Series or Standing work with the Magic Circle is best to teach body awareness.  Have your client show you their "normal" posture while seated and standing (let them be honest, you will be shocked at how daily posture has shaped their currently alignment issues).  Educate on the importance of correct alignment and the stress on the body when done wrong.  Good posture will allow your body to burn more calories, breathe better, strengthen your core muscles and protect your spine.  

*Check with your doctor that Pilates is safe and always work with a well certified instructor with experience.

Imagery Cues

 Sometimes we have to paint a picture for our clients to fully understand the Method.  An image is powerful and playful.  It makes the exercise come to life and demands a higher quality of precision.  Use these cues once your client has become more autonomous in their practice.  This will improve your class flow as well as promote creative minds in your students. 

• Tall Spine/Flat Back:
• Fit yourself into a toaster slot
• Lengthen like a skinny pencil/banana
• Sandwich yourself in between two sheets of glass
• Fit yourself in a plaster cast
• Wear a corset...lace your corset together
• Pulling Straps/Extension/Long Stretch: 
• Feel like a torpedo shooting through the water
• Glide on the surfboard through the water
• Feel like an archer's bow...rise up
• Visualize a fountain of water starting at the sternum and shooting up the crown of the head
• Side Bending/Mermaid: 
• Paint a rainbow/arc with your bar/head
• Trace a large barrel
• Move like windshield wipers
• Rolling: 
• Rock like a wheel
• Feel like someone is punching you in the gut
• Massage the spine into the mat
• Standing Roll Down: 
• Try not to impale yourself on the picket fence/post
• Peel off like wallpaper/tape
• Pull yourself up by a golden cord through the crown of the head
• C-curve/Spine Stretch Forward:
• Round over the hot beach ball
• Roll out the dough in the middle of your spine
• Feel like someone is hugging you from behind
• Articulation/Roll Up/Bridge:
• Move like a strand of pearls/bike chain 
• Place each bone of the mat like railroad tracks
• Melt like warm chocolate into the mat

Shoulder Expressions

Tight shoulders need to be opened and allowed to "smile".  A workshop I attended at Teaser Pilates led by Jenna Anderson went more in depth on how to access the deep strength of the thoracic region and shoulders.  

Most Americans sit all day long and much of our daily lives are spent in a hunched position.  We are driving, on the computer, curled up on the coach, texting, studying, and grocery shopping.  This develops tight muscles in the chest and weak back muscles.  Pilates is a great tool to combat this kyphotic posture from occurring as we age.

Here is a helpful warm up to use with a stretchy band:

• Hold the band shoulder width.  Let the arms circle from front to back behind the body.  Only go as far as the body allows.  Make the movement smooth and controlled.
• Now go around the world with the band.  Lead with one arm overhead, band comes back behind the body, than open with the opposite arm to come back to the front of the body.  Reverse.
• The band comes back in front of the chest.  Open the arms straight and wide to the sides as the band touches the chest.  Hold briefly than repeat.
• Without the band do as many backward shoulder circles are you are old.  (25yr old does 25 circles backward daily)

Get creative with Pilates extension exercises.  Use a band for resistance for Pulling Straps on the mat, add in shoulder shrugs with the push through bar before Swans on a Cadillac, and do standing roll downs off a wall so clients can feel the collar bone staying open as they stack up.  Teach your clients to stand with confidence and a broad chest.  They will thank you!

The Art of Pilates Touch

I was lucky enough to attend "The Art of Physical Touch" workshop at Core Sport lead by Simona Cipriani whom was taught by Romana.  Pilates is all about stretch, strength and control.  Working hands on with your clients will encourage or help in correcting their movement patterns.  Make sure you ask permission and know your client well before moving into touch techniques.  Also keep in mind to use props such as a wooden pole or strap for the feet.  As Joe would say, "You feel it where you need it," and touch can assist in taking you deeper into the system.  

The skin is the largest organ in the body with receptors that can determine heat or cold, soft touch, vibration or pain.  Certain body parts such as the hands and lips have more of these receptors than a knee or elbow.  Keep in mind to use your thigh and hands depending on the exercise.  Below are some examples of useful touch in matwork:

100s/Ab Series: support the upper back/shoulders with heel of the hand or palms to get into the full C curve, spot feet at heels to activate more glute/hamstring or ensure proper tracking of legs

Roll Up/Spine Stretch Forward: feet in loops to ground heels, weighted pole to assist the Roll Up, wooden pole to "roll out the pizza dough" on low abs for Spine Stretch

One Leg Circles: stabilize hips or shoulders with heel of hands, press hand into bottom thigh to help squeeze when circling

Rolling like a Ball/Seal: from the front of the mat slide your foot under client on the roll back so thigh supports the bottom on the balancing point then take away to roll back up

Side Leg Series: straddle the waist with both feet to keep torso steady, line up a wooden pole on the top thigh to keep leg in alignment, palm of hand on top heel to activate more inner thigh

Teaser: thighs help balance the legs in classical Teaser position, client presses tops of hands into your palms to assist rolling up
  

Cultivating Your Spirals

In taking a workshop lead by Jenna Anderson on Cultivating Your Spirals I discovered another layer to Pilates.  We often hear about inward and outward rotation of the limbs, yet there has to be a balance between the two for optimum strength and stability.  "Spirals" are a yoga term to describe this same balance in the body.  Using them works deeper into the joints and requires more stabilizers to activate.  

How do you find them?  Start standing to active your lower spirals.  Toes and knees face out in a wide stance.  Lean forward as if for a Deadlift, feel the outer thigh/glutes up into the hips activate to bring you back up to standing.  Now bring your feet parallel standing tall.  Feel as if your big toes are pulling together doing the same movement.  This time you should feel more inner thigh/pelvic floor activation (inner spiral).  Move now onto all fours in a Tabletop position to find the upper body spirals.  Put a majority of the weight into the webbing of skin between your thumb and first fingers.  This should rotate the inside of the elbows to face one another.  Now imagine you are twisting a door open to allow the inside of the elbows to face away from you (outer spiral).

Once your clients understand these concepts focus on using one set of spirals for each workout and alternate each class.  This will provide more of a complete workout overall.  In time, build up to finding the balance of the spirals in certain exercises to generate the most strength/stability.  

Practice Pilates exercises:

1. Plank/Tabletop: have the inside of your elbows face each other than away from you, work on finding the balance, add on Bird Dog or Reverse Knee Series for a challenge
2. Push Through: without moving hold onto the bar with palms facing up to have a broad collarbone, try to keep that open as you flip the palms to face down, now do the exercise while maintaining
3. Feet in Loops: touch the heels together with each leg circle, focus on which part of the foot is pressing into the strap more
4. Elephant: rotate the legs into different positions to active more outer thigh or pelvic floor
5. Standing Balance with Circle: press in with either heels or big toes more to get the whole hip working

Bosu Basics

What is the Bosu?  How does it work?  This half stability ball is perfect for balance, strength and getting your heart rate up.  Train your brain and make your life your playground!  Learn the basics about an intelligent piece of fitness equipment:  

  
How do you pronounce it?
"Bo" like the boy's name and "Sue" like the girl's name; an acronym for "Both Sides Up" 

Who invented it?
David Weck in 2000

Famous names who use it:

Lance Armstrong, Olympic Freestyle Skier Shannon Bahrke, MLB player Evan Longoria

Who should use it?

Everyone! This tool is great for working on balance training.  Athletes find it helpful for aerobic activity or drills.  It can also be added to a Bootcamp with hand weights, Pilates or TRX class for a challenge.  You will use your core no matter what because of the unstable surface.

What exercises can you do on it?

·                     Basic squats or lunges for stability 

·                     Jumps to up the intensity

·                     Step class moves/athletic drills 

·                     Push ups (either side)

·                     Crunches/abs

·                     Kneeling leg work

Principles of Bosu:

1.             Balance left and right sides of the body

2.             Time efficient for the body to load and explode with power

Barefoot Running

After completing my second half marathon (in 20 minutes less than my first one 12 weeks ago) I am proud.  Proud to have completed all my training and finished strong with my parents standing by to witness my hard work.  My dad even came to help coach me through my last mile which meant a lot to me (he had previously done a 5K earlier and ran his best time).  I'll admit, I started at an 11 minute mile pace and ended at about a 13 minute mile pace.  It is to be expected when running distance races.  As part of my training I purchased New Balance minimus shoes to wear at work to help strengthen my ankles when I wasn't training.  I love them because they actually look and feel like shoes compared to those "webbed" versions out there.

Today, barefoot running is all the craze.  If you don't have the shoes no need to worry.  Here are some exercises to make your feet and calves strong enough to make it through that last mile:

• Squat Jumps (can add in weights for more resistance)
• Single Leg TRX Squats/Lunges
• Balance 
• Yoga poses, Bosu, Walk/Run on grass/sand
• Dynamic walking:
• Toes only, Heels only, Skipping, Side shuffling
• Calf raises: lift on your toes and lower back to the heels
• Parallel, Heels together toes apart, Big toes together heels apart 
• Add pulses while keeping your heels raised

I'm helping host another C25K workshop at Core Sport this year to prep you for theWicked Halloween Run in Plymouth, MI (costume contest included!).  Join us by registering today to learn more tricks to make your next run the fastest yet!