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

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

Posture 103: Walking

Your posture when you walk will translate into good running posture.  Many people over-stride which can lead to injury.  Improving your form can be very beneficial.  

Think of your Pilates principles as you move.  Gaze at the horizon so your chin is parallel to the ground.  Breathe deeply.  Abs in and up.  Focus on your body alignment keeping your shoulders broad and tailbone towards the floor.  All ten toes face forward and legs are parallel like train tracks.  Push off your heel to toe to propel you forward (glutes and hamstrings activate).          

The image below goes into greater detail:

Fast walkers use these proper body mechanics to work efficiently.  Pretend your hands are holding potato chips as they swing naturally with your stride.  As you master the basics you will be able to take more steps per minute for speed.  A strong core and glutes will provide you with more power.  

How to Fight Back Pain

Your head alignment is important to avoid back pain.  Looking at the picture below, your head when in correct alignment should weigh no more than 12lbs.  However, when in the wrong place it puts a 42lb strain on your spine.  Overtime this strain on the back can cause injury.  It can also lead to tight chest muscles and weak back muscles.

Learn to sit and stand in proper alignment to keep your blood flowing efficiently and live a long, happy life.

Things Your Instructor Might Not Tell You

Ever wonder what your instructor is thinking while watching you workout?  Here's some insights you might find interesting:

1. We can tell what you do for a living by your posture.  Tight hips? Chances are you have a desk job.  Tight calves?  Your job requires you to wear heels.  Rounded shoulders?  You work with computers.  
2. Clients that have goals will stick to their workouts more often and for a longer period of time than those without.  Write down you goals on paper to make them concrete and make sure you communicate them to your trainer so we can help you reach them.
3. We give you "homework" for a reason...because you will get results.  Simple at home exercises or stretches in between sessions makes all the difference.
4. The more you disclose to me (injuries, diet, stress, goals, financial limitations) the more I am able to help guide you in the right direction.  
5. It's just as hard for me to budget time for workouts and nutritional meals as it is for you.  We trainers have crazy schedules (sometimes more than a 12hr day with random breaks along the way).  I might eat dinner one day at 7pm and the next at 3pm.  We even do half hour sessions between clients to sneak in more activity.
6. I only instruct you what to do...ultimately you are the one putting in the time and doing it.  You are stronger than you think.  I provide the knowledge and you provide the effort.
7. We love when you ask questions.  Those lead to teachable moments; even if its in a class setting.  It also lets me know you're paying attention.
8. My goal each time we meet is to see you sweat.  That doesn't always mean we are doing intense cardio.  It means that I want your body expending everything you have in scooping, stabilizing, squeezing, ect. 
9. We can tell what sport you did or currently play.  One side stronger than the other?  Baseball, hockey, golf, tennis.  Super flexible?  Dance, gymnastics, martial arts.  
10. We are completely invested in you because we are a service business.  Without you we don't have a job and are unable to pay the rent. 

Fore Your Golf Game

Want to get on the green?  Improving your game can be as simple as looking at your posture when you swing.  Some of the most common problems during your game are caused by physical limitations in your body.  These same limitations can cause pain in different areas as well.    

Here are some examples of common swing faults that can be helped with proper exercises specific to your swing:

Loss of Posture or C-Posture (think hunched over)

This will cause a limitation in your backswing and lack of rotation resulting in limited distance and lower back pain.  Work on torso rotation and back exercises along with stretching the chest muscles.

Early Extension (your butt comes away from the back line)

Your hips are coming closer to the ball during the downswing which causes the upper body to lift up and results in inconsistencies with ball striking.  Work on balance and stability in the hips.

Simple at home exercises: 

• Lift up into a bridge and hold one leg out hip height for up to 20 seconds each side.  This will improve hamstring strength.
• Balance is key when it comes to golf.  You should be able to balance standing on one leg at a time for at least 30 seconds each.  Now challenge yourself and repeat by doing it with your eyes closed!    
• Lift your body up into a bridge.  Activate your glutes by holding up there while you lift the toes than heels, alternating a few times.  
• Improve hip mobility by doing side lying leg series such as clam, lower/lift, circles, and side lifts with both legs together.
• Torso rotation is necessary when it comes to being able to take a full swing.  Lay on one side of the body to allow your head to rest on the ground with bent knees and elbows (fetal position).  Open your top arm to the opposite wall with a bent elbow and gaze at the ceiling. Ideally you want to be able to touch the ground with the arm while keeping your hips stacked.  Make sure you repeat on the other side!
• Lat mobility helps you swing better.  Sit back over your heels in a child's pose and flip you hands to face the ceiling.  Try lifting one arm off the ground at a time than both together.  Too difficult?  Place one fist under your forehead to give you more leverage doing one side at a time. (Hint: do the torso rotation exercise from above then repeat this lat one to see improvement)

Click here for other golf specific Pilates exercises.

Posture 202: Lordosis

Having a swayback posture may look attractive from behind, yet as seen from the side, the body is very much  out of balance.  Pregnancy naturally sets the mother in this posture in order to support her to counterbalance the baby.  However, in daily this life posture can become harmful to the spine.

People with lordosis experience tight low backs and hip flexors.  These need to be stretched on a regular basis.  Be careful with exercises such as 100, ab series, or Teasers where it may be difficult to maintain a strong core connection against the weight of the legs.  Make sure clients focus on a corset connection in their torso at all times.

Exercises for Lordosis (maintain strong core connection throughout by lacing rib cage together):

• Half Roll Down (can put ball behind back for feedback)
• Twist
• Knee Folds
• Table Top: Opp. arm/leg Reaches, Cat/Cow, Thread the Needle
• Tick Tock
• Short Box Series
• Leg Circles
• Stretch Hip Flexors: Thigh Stretch, Runner's Stretch, Chest Expansion, Single/Double Leg Kick

Posture 201: Kyphosis

Trust me...you do not want to end up an old hunched over lady (that goes for guys also).  You can spot them from a mile away.  They lean over shopping karts, drag along their walkers and slowly shrink over the years.  Sadly this happens mostly because of poor posture.

Kyphosis (extreme curve of the thoracic spine) posture may include a jutting chin, tight chest muscles, weak spinal extensors, strain on the neck, and tucked pelvis when standing.  A person with this posture looks like they are slouching.  It is important to learn to take your neck out of the equation.  Placing a tennis ball under the chin as a place holder when preforming ab work will allow you or your client to think more leading with the crown of the head then with the chin.

When designing a workout plan for someone with Kyphosis focus on avoiding excessive flexion of the spine.  This will only further promote their posture habits.  Exercises such as Saw, Push Through, Rowing or Stomach Massage can be avoided or kept to minimal repetitions.  Focus more on stretching the pectoral muscles and hamstrings.  Work to strengthen the spinal extensors and core muscles.

Exercises for Kyphosis:

• Back Extension (click for video): Swan, Elbow Lifts, Double Leg Stretch
• Hamstring Stretches: Leg Circles, Barrel Ballet Stretches, Elephant, Tree, Feet in Straps 
• Foam Roll (click for video) Puppet Arms/Circles/Scissors
• Core Strength: Series of 5 or 100s
• Standing/Kneeling Chest Expansion
• Back Strength: Dogbird, Superman/Swimming, Planks Front/Side, Pulling Straps

Stand taller throughout your day, breathe deep and scoop in those abs to have a healthier back in the future.  Age gracefully with the help of Pilates!  

Posture 102: Harmful Workplace Habits

Does this picture below look familiar of anyone you know?  Chances are probably "yes".  Posture at work is not something that should be ignored.  Most people work a good 40hrs a week and habits from work can be harmful to your body in the future.

Exercises like Pilates are helpful in understanding proper posture outside of the gym or studio setting.  When talking "posture check" always start from the ground (or feet) and work your way up.  The best part about maintaining good posture is that your body will be less sore at the end of the day and you will burn more calories being in correct alignment.  

Seated at a Desk Checklist:

1. Feet are flat on the floor, toes facing forward
2. Knees bent at about a 90 degree angle, but still able to see your toes
3. Sitting evenly on your sit bones (hips); that means no leaning from side to side
4. Pull your belly toward your back (scoop)
5. Reach your shoulders down toward your back hip pockets
6. Feel as if someone is pulling your hair up to the ceiling to lengthen through your neck, gaze straight ahead

Slouching will put extra pressure on your spine, round your shoulders forward, and tighten your hips.  Make sure that at least every hour you get up to stretch or walk around.  The less you are sedentary the better  you will feel.  This will allow blood to circulate and bring fresh oxygen to the brain so you stay sharp throughout the day.  

If you are frequently at the computer during your day take time every hour to close you eyes and do some deep breathing.  This will relax your muscles and avoid strain on your eyes.  Your fingers might also tend to cramp up so give them a small workout too (pretend play the piano, open/close to a fist, circle the wrists).  This will loosen up your joints so you are able to type up those important reports more efficiently.

Note to females: Be careful of high heels!  They can cause tight calves/hamstrings, low back pain, and sore feet.  Opt for flats or wedges so you have more stability if you have to be on your feet often.  


Workplace injuries are common, but taking simple steps can help to prevent them from happening.  Remember, a small change you make today will have a large effect on your future health!

Posture 101: Stand Tall, Be Confident!

"Stand up straight, pull your gut in, and push your shoulders back!"  Sound familiar?  Mom was right in correcting you all those years.  Posture is an important part of life that Pilates can help you achieve.  Our society is not a world where good posture is enforced.  Many of us work at a desk where we slouch in front of the computer, pivot to reach for the phone, and carry heavy loads on the same side year after year.  These habits show in your body's natural standing posture.

How do I correct this?  Well, first let's identify what ideal posture looks and feels like!  Take a look at the picture below:

Notice how for good posture the ankles are stacked in line with the knees, in line with the hips, in line with the shoulders, in line with the ears.  This allows the chest to be open and the head to balance on the spine.  The abs are active and scooped inward to the back.  There is equal weight on your big toe, little toe, and heel while you balance.

This new found length in the spine helps relieve pressure on your discs.  You body can now work more efficiently.

Benefits of Good Posture:

• Pain relief (neck, back, hips, feet)
• Increased range of motion
• Improves muscle function (burn more calories per day)
• Improves circulation through body
• You appear thinner (loose 10lbs in 5secs)
• Look more confident

So try it today.  Remember: ankles + knees + hips + shoulders + ears


Looking to improve your posture at work?  Click here

Back to Basics: Body Awareness

Much of our days consist of a to-do list where we rush to make sure all our points are checked off.  Each check off the list is a way of tracking our success in the day.  Pilates also has a check list of key points to focus on for each exercise.  As instructors we help our clients learn these ways of enhancing their practice.  

Over time no matter the form of exercise or movement you choose you will notice you develop body awareness.  In Pilates this is most easily seen in your posture improving outside of working in the studio.  You may sit up taller in your car when you drive or scoop while walking your dog so he doesn't pull you along.  Increased body awareness also puts you more in touch with your environment.  That is why Pilates is a mind/body exercise.  You are able, over time to know where your body is on the equipment.  Almost as if you were outside your body taking a photograph of yourself for your mind to be able to adjust your position if out of alignment.

A simple exercise can be done at home standing or seated in a chair.  Keep in mind for those that do yoga this may seem more meditative but I want you to actively feel your surroundings.

At Home Exercise (can close eyes if advanced):

Standing or sit and begin by feeling your feet in contact with the floor or carpet.  Make sure there is equal weight distribution on each from your big toe, heel and little toe.  This is your tripod for balance; posture starts at the base which is your feet.  Now start tracking up your thighs.  Notice if your legs are parallel to each other.  Make sure your ankles are stacked in line with your knees and hips (depending on if seated).  Now draw a box with your torso from your hips to shoulders.  In-between the "box" think of lacing your rib cage and muscles together as if you were wearing a corset.  Shrug your shoulders up than release them down as you feel the openness through your chest.  Lastly, imagine being pulling up to the ceiling by the crown of your head allowing your neck to lengthen.        

This simple exercise takes only a few minutes to complete and done once daily is a great way to create more body awareness.  Over time your body will memorize good posture that can last a lifetime.