TRX/Pilates Fusion

TRX exercises can help make your Pilates workouts stronger and vice versa.  It is also a good way to add variety to class for more advanced clients.  Both forms of fitness (TRX and Pilates) focus on the core, strength and stability.  Get creative with your workouts and see amazing benefits when you blend the two together.  Here are some examples:

• Ab Series of 5 or 100s: feet or hands in the straps at mid calf length

• Bridging/Pelvis Press: mid calf length
• Standing Cadillac Arms such as Circles or Butterfly (see video for reference):  mid length
• Atomic Push Ups/Pikes: mid calf length

• Boomerang (Click for video demo): mid calf length
• TRX Squats (Ballet Leg work + pulses, Russian Squats): mid length
• Teaser: hands or feet in loops, add in a twist at the top, mid calf length

• Side Planks/Hip Dips: mid/mid calf length

• Curl Ups/Roll Ups: resisted or assisted, mid calf length
• Oblique Leg Raise (Tick Tock/Corkscrew): mid calf length
• Body Saw (prep for Long Stretch): mid calf length

Want to learn more about how TRX and Pilates compliment each other?  Click here

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!  

Break It Down: Side Sit Up

Get rid of those love handles Pilates style with the Side Sit Up.  Nothing screams obliques and stability more than this exercise.  It can be preformed on the Ladder Barrel, Spine Corrector or Reformer.  It may look like a simple movement, but correct alignment is the key.  Do this one as part of your weekly routine and notice how those inches melt off! 

Purpose- strengthen obliques, promote stability in pelvis, lateral flexion of spine

Preps- Banana, Pregnant Cat, Reach, Side Lift, Planks

*May not be appropriate for those with issues such as disc injury.

Form- move within the same plane as if there was a window you could break in front/back of your body, elongate through the entire spine leading with the crown of the head, stabilize pelvis, ground with heel

Modifications- use bottom hand to guide you over, hands on forehead, shorten range of motion, have instructor keep your hips stacked

How to Advance- keep arms straight and tight by ears, hold ball/magic circle in palms, increase range of motion

Challenges- add in a twist down/up at the halfway down point, move slow without momentum