Budget-proof Pilates

In an effort to create inexpensive Pilates for those who love the Pilates method but have found that the economy has them choosing necessities over Pilates group classes and private lessons, internationally acclaimed Pilates instructor trainers Katherine and Kimberly Corp have devised an effective solution. Their modus is the internet and their intentions are in your best interest. Launching the first-ever Pilates workout website, Ultimate Pilates Workouts.com makes the high quality and expert Pilates instruction available to the clientele at the Corps’ premier NYC-Pilates studio available to everyone and anyone, with two major causes in mind: time and affordability. They’ve taken their Pilates on Fifth repertoire to the internet! And, all you need is a computer connected to the worldwide web.

There is no need to forego your favorite Pilates workouts either at home or at your Pilates studio. Katherine and Kimberly Corp have created a comprehensive, perfect for all levels, workout library online for the convenience of our Pilates-at-home clientele! The website, entitled “Ultimate Pilates Workouts” (www.ultimatepilatesworkouts.com) features both full-length workout videos and classic training exercises. Ultimate Pilates Workouts is free to join, and by selecting the membership category that best accommodates your personal needs and interests opens up access to full-length mat, small equipment, and specialty workouts! Each month the website features four unique workout videos to its members… free! This month stars the following 60-minute mat workouts:

My First Pilates Workout
Bride to Be
Morning Low Back Care
The “I don’t have to workout” Workout

The innovative site also offers a unique exercise catalogue for the reformer, cadillac, chair, and barrel equipment. Brand-new, target-area, and thoroughly instructed workouts are added each month to spice up variety for each of our member’s workout regime. The first website of its kind, Ultimate Pilates Workouts aims to offer Pilates workouts tailored to individuals with lower back pain, pregnancy, athletes, dancers, seniors, and the everyday Pilates enthusiast alike! The broad range of videos available to both view and download make Pilates accessible to anyone, anywhere at anytime!

Do you want to improve your golf swing? Ultimate Pilates Workouts.com can make it happen. Do you want to be able to lift your grandchild without lower back pain? Katherine and Kimberly will help you achieve your goal. Do you want to develop long, strong muscles, improve your posture, or increase your flexibility? Tell them, and they’ll help you achieve them.

Don’t wait any longer! Visit www.ultimatepilatesworkouts.com! And, don’t hesitate to forward any questions or concerns to their courteous and knowledgeable staff by email to info@ultimatepilatesworkouts.com.

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December 7, 2011. Tags: , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

PILATES ADVANCED CHAIR EXERCISES

Kimberly & Katherine recently taught the PAI’s Advanced Chair Course, Chair Progressions & Challenge to a group of fabulous Pilates instructors here at our Pilates studio in NYC.  This was an in-house course for our newer and most promising instructors.  For Katherine & Kimberly, it was an absolute blast to teach, and the instructors thoroughly enjoyed it as well.  We currently have quite a few Pilates Reformer & Chair classes on the schedule at the studio, and so now participants can anticipate even more exciting variety with new chair exercises being introduced in almost every class.

Handstand 3 with Haley

(continued)

Pilates Chairs today have all been developed from Joseph Pilates original design of the Wunda Chair.  All chairs have a platform, with a pedal to which springs attach to either support body weight or create resistance.  Joseph Pilates original chair also double as actual furniture.  Click here for more information.

Torso Press Sitting 5 with Chie

(continued)

Advanced Chair exercises are a FABULOUS way to increase strength and power training in a Pilates workout.  Because chair exercises involve lifting your own body weight and a lot of isometric contractions, your heart rate escalates…. And we know what that means… more calories burned!!!  A skilled instructor can pace the workout appropriately, infusing chair exercises throughout to keep the heart rate at an elevated level throughout the workout.

Side Leg Extension with Katherine

Anyone interested in Pilates for upper body strength will LOVE the chair, as there are great exercises for the triceps, pecs, deltoids and shoulder girdle stabilizers.  The one arm push up, hand on chair is an excellent triceps exercise (and pec!), and the Twist does wonders for the deltoids and the shoulder girdle stabilizers.

We always get questions about the best abdominal exercises and best core strengthening exercises… Enter the Chair! Exercises like Tendon Stretch, Single Leg Extension and Handstand are AMAZING for both abdominal strength and core strength. More importantly, they work your body in different planes of motion, with forces coming from a different plane than usual, giving your neuromuscular system an extra workout as well!

Tendon Stretch with Kimberly

If you have a chair & don’t yet know the advanced exercises for the Pilates chair, visit www.ultimatepilatesworkouts.com.  From the shopping cart, you can download full Pilates Chair Workouts or download Pilates Teacher Training Videos on the Pilates Chair.  For a monthly subscription, you can enjoy anytime, anywhere online Pilates workouts on the chair.  In the not too distant future, we’ll be focusing our energies on a “Build a Workout” feature, with blocks of exercises on all Pilates equipment, including the Pilates chair, that can be mixed and matched to create your own unique workout.

And don’t forget that for free Pilates workouts online simply sign up at www.ultimatepilateworkouts.com as a Basic Member and the Pilates videos will stream directly from your computer!

January 22, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

PILATES AND MUSCLE CONFUSION

One of our viewers recently wrote in, asking us if the principles of muscle confusion can be applied to Pilates.  Programs like P90X have soared in popularity due to the emphasis on Muscle Confusion, and their practitioners have seen amazing results. “Muscle Confusion”, most basically, is derived from two training principles:  the Specificity of Training Principle and the Overload Principle. Both of these principles can be applied to Pilates so that you will continue to reap all the benefits, including flat abs fast, lean legs and a lifted butt, and a stronger core.

The Specificity of Training Principle states that the body will adapt to the specific demand that is placed on it.  If you’re a Pilates beginner, it may take a while for your body to adapt to the new exercises you’ve given it, which is a good thing!  You won’t hit an exercise plateau as quickly as someone who is already fit.  However, once you’re able to do the Pilates exercises correctly in your class, while you will maintain your current level of fitness if you keep doing your Pilates workout in the same way, in the same order, etc., you will not necessarily get stronger and stronger.  This is where the Overload Principle comes into play.

The Overload Principle states that to continually adapt, the body must be placed under a stress that exceeds the body’s current capabilities.  In other words, with Pilates exercises, one must continually work at his/her own edge as opposed to work in the range that’s comfortable.  (That’s why your instructor is continually cueing you to pull in your abs more, to work more deeply, etc.)  This is also why certain exercises should always feel hard!  For example, once your body adapts to “The Hundreds” with your legs bent, you can then straighten the legs, and then proceed to lower them from there…. get it?  And with an exercise like “The Teaser“, the possibilities abound!  Most Pilates exercises can be made either more difficult or more intense relatively simply.

Upon researching more about Muscle Confusion online, we found two interesting articles, one for and one against the idea of muscle confusion.  Both have useful tips you can use (or not use!) in your teaching of Pilates.  One article (http://www.articlesbase.com/muscle-building-articles/how-the-muscle-confusion-principle-can-maximize-your-workouts-911684.html) LOVES the idea of muscle confusion, stating that even if your goal is NOT to build muscle, (and most Pilates enthusiasts are avoiding muscle bulk) you will achieve your goals much faster applying the muscle confusion principles.  On the other hand, the following article (http://ezinearticles.com/?The-Biggest-Muscle-Building-Fallacy-in-Bodybuilding&id=553415) scoffs at the over-emphasis on muscle confusion, pointing out (very convincingly) that if you do not allow your body time to give your brain valuable feedback, then you can’t really accomplish anything.  We agree!  You need to know where you are to really know where you want to go.  Be patient!

So, what’s the final answer?  YES! You absolutely can apply the principles of muscle confusion to Pilates workouts as well, of course dependent upon the type of Pilates that you are doing.  If you are going to a studio where the lesson is exactly the same every time, then, as you pointed out in your email, your body will adapt and eventually plateau to the extent that you stop seeing results.  However, if you are continually varying your Pilates workouts and routines, focusing on different muscle groups AND increasing the difficulty level appropriately, then you have effectively introduced the principle of muscle confusion and thus made it impossible for your body to adapt!  But remember, whether doing Pilates online or in a studio, you don’t want to change things up too quickly!!  Give your body enough time to give you valuable feedback.

For those of you who are utilizing our website for Pilates online, www.ultimatepilatesworkouts.com, we recommend balancing your workouts between total body workouts and targeted workouts, such that are found in the Strong, Svelte & Savvy Series.  If you were to do one of the longer total body workouts on one day, and one of the targeted workouts for arms, legs, butt, back, etc., on alternate days, and then throw in some cardio 2-3 times a week, your muscles would be confused, but balanced and happy as well!  Keep the same Pilates training routine for 2-3 weeks, then increase the difficulty.

Incorporating props is another way to keep your muscles COMPLETELY confused!  The stability ball, foam roller and BOSU(R) will introduce new challenges with both core stability and strength, while the Pilates Ring and Stretch Band can be used to intensify the workload of certain muscle groups and simulate the Pilates equipment, respectively.  It’s all about how you put everything together!!

The bottom line is, even if you find a Pilates video or Pilates DVD that you love, don’t do the same one all the time!!  Our site has over 25 free mat workouts, so we encourage people to try different ones so that different muscle groups are continually being worked and challenged, and new exercises are continually being introduced.  Our new Pilates iphone app (debuting soon!!) will have workout plans included, so follow one of those for great success!

January 15, 2010. Tags: , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

How to work your abs WITHOUT FLEXING YOUR SPINE!

short plank pilatesAs we wrote in our last blog, when a client asks to “work their abs,” it is very easy to fall into the trap of delivering an hour of flexion exercises.  Hearing our clients squeal “oh I feel my abs” is most gratifying, and as we all know, this result is most quickly achieved when many flexion exercises are performed in succession.

But for the spine’s long term health AND balance of the muscles in the torso, varying spinal movement is absolutely essential.  Additionally, exercises requiring stabilization in neutral add a new dimension of body awareness and abdominal work to a client’s routine.  Not only do such exercise help teach a client where neutral is in their own body, but also trains the muscles in the body to support the body there.

For starters, simple exercise like sitting upright, right on top of the sit bones, on the stability ball can start to bring awareness to the abdominal muscles’ role in holding the spine and pelvis in neutral.  Once this is mastered, practicing alternating lifting and lowering the legs (we call this “marching”) further challenges core strength.

Every piece of equipment, including the mat, includes exercises in neutral, so don’t forget to include them in your clients’ sessions.  The Reformer and Cadillac provide many exercises in which the spine is stabilized in neutral against the movement of the arms and legs.  These exercises can be modified for all levels, so beginning and advanced clients alike can benefit.  The Chair, on the other hand, offers many “neutral” exercises, but given the balance and core strength required for many of them, these exercises may not be the most suitable for the first session (depending on your client’s strength and ability, of course.)

Personally, we LOVE the prone exercises on the chair!  One of our biggest problems to this day is popping ribs, and the prone chair exercises help bring awareness to the muscles we need to use ALWAYS to prevent this from happening.  Because the weight of the legs is unsupported in this series, you can try backing the chair up to the Cadillac (providing your Chair and Cadillac bed are the same height) so that the client’s lower body is fully supported if necessary.  Likewise, side lying exercises on the Cadillac and Barrels are excellent ways to work all four layers of the abdominal muscles while working the legs or arms, depending on the exercise.

In fact, we encourage all readers to challenge themselves to incorporate at least 10 “stabilization in neutral” exercises into all of their sessions this week.  If you have a client with a disc injury (a herniation, etc.), you are surely an old pro at this!  If you have not yet HAD to program this way, staring now when it is “fun” is an excellent way to prepare for the client you will have – one day – who can not flex his/her spine.

June 24, 2009. Tags: , , , , , , , , , , , , , , , , . 1, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

ACTIVCORE® cured my neck and shoulder pain

ActivCoreFEX 007When we first started doing ActivCore ® , we couldn’t wait to try every exercise that we could get my hands on.  As dancers, we’re also always first enticed by the exercises for the legs and the core… the upper body exercises have always been a secondary focus.  However, as we began the training and learned more about ActivCore’s amazing ability to get the right muscle to fire in the right amount at the right time, we started wondering if there was any hope for the nagging neck and shoulder pain that we had been silently suffering with off and on for years.  Katherine had lost hope that anything would make her pain go away.  It had actually become so bad that I couldn’t finish the last sip in a tall glass of water without being forced to support the weight of my head in my free hand!!

To our amazement, the secret recipe for completely “fixing” shoulder and neck pain was ActivCore ® … particularly the pull ups and the push ups.  Who knew?!  The first time we tried the pull ups (not being able to do a single pull up on my own), we knew we were using our legs more than our arms, but we LOVED the way it opened my shoulders and how we were so connected through our backs.  Because ActivCore ® allows you to set the difficulty appropriate to your own personal strength level, you really can’t go wrong.  We have all our clients doing their own personal pull ups with the ActivCore Activation Station ® because of its incredible adjustability.

With the push ups, because the ropes are unstable every direction except straight down, we were total wrecks…. both of us on the left side  (for different reasons, we promise!!!  We’re not clones!!!)  Neither of us could really complete one push up without our left arms freaking out and shaking like gangbusters.  We couldn’t keep the rope still!!  ….And that’s when it hit us.  None of the local stabilizers in the left shoulder were firing.  It was like they were on vacation on another planet.  The solution?  Find the setting on the ActivCore Activation Station n® that would allow us to complete four push ups without collapsing or shaking uncontrollably.  Then I repeated three more sets of four, adjusting the height of the ropes or where I was standing so that I could alter the level of support.

In the first week, we probably did the pull up and push up sequence 2 times….. that’s a total of about 32 pull ups and push ups, and both our shoulders and necks felt better after that one week, not to mention that we felt like our posture improved immensely.  (…And we’re not the only ones who’ve said this!  One of our best friends and workout buddies said to us the day after doing one set of pull ups:  “Could it really be possible that my posture is better after only one session????”  The answer:  yes!)

Pull Ups 003Now, we’re completely addicted to the pull ups and push ups!!  Katherine’s neck pain is gone, and I no longer have to hold the back of my head when I’m enjoying my last sip of my favorite beverage.  Kimberly’s rotator cuff pain is gone, too!  We make both push ups and pull ups a mandatory part of our ActivCore ® workout sessions, and as a result we have happier necks and shoulders!!

June 10, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, Pilates on Fifth Postings, The Pilates Center of New York Postings. Leave a comment.

Tips for Tackling the Teaser

teaserThose of you Pilates enthusiasts who know us or who have watched our Pilates workouts also know that the Teaser, given the fact that we have such tight lower backs, was a real zinger for us to master.  While it was possible to accomplish something that looks “Teaser-esque” using sheer momentum, that is hardly Pilates’ version of the Teaser.  A “perfect” Teaser should be executed with control, finesse, methodical in nature every time.  After all, the real secret to the Teaser, besides abdominal strength, is SEQUENCING!!  Getting sequencing correct in the Teaser can be your Golden Ticket to better success with not only this Pilates exercise, but also more enjoyable Pilates workouts from here on end.

Try these ten tips for tackling the Teaser step by step:

1. Rome was not built in a day!!  Spare yourself frustration and don’t try to conquer the Teaser on your first try.

2.  Don’t compare yourself to others…  As we always say, the gods of Pilates are fair!!  Sometimes people with very little experience can just do the teaser because of a very flexible spine, forgiving ratio of torso to leg length, or whatever.  Simply focus on you and your needs!!

3. Work on the Pilates exercises that will help you execute the Teaser a little bit every day.  Even 5 minutes a day will do the trick.  Actually this will be much more effective than working for 20 -25 minutes on the same muscle group, which will simply cause a lot of fatigue.

4. Make sure that you can do the following Pilates exercises to strengthen the upper fibers of the abdominals:  Half Curl, Hundreds, Half Roll Down, Roll Up, Rolling Like a Ball, Open Leg Rocker Balance, Open Leg Rocker

5. Make sure that you can do the following Pilates exercises to strengthen the lower fibers of the abdominals and hip flexors:  Scisorss, Double Leg Stretch, Hip Twist, Roll Over, Open Leg Rocker

6. Go through the progressions of the Teaser.  Start with Teaser 1, not Teaser 3 or 4!!  Make sure that you can do each Tier relatively well before challenging yourself with a more difficult progression.

7. For Teaser 1, really work on rolling through the spine and finding the proper place to arrive for the “V” sit.  Remember, you are not directly up on your sits bones!!   For those of you who have difficulty lifting the torso off the mat, using a stretch band around the feet or holding a weighted medicine ball or mini body bar (3-5 pounds is usually more than enough!) will assist you by carrying your weight forward for you.

8. For Teaser 2, try the modifications with only one leg lifted at a time.  Perfect these, and then move on to the both legs lifted version.  Even when you progress to both legs lifted, you can always bend your knees slightly to start just to make the lever a little bit shorter.

9. For Teaser 3, and all teasers really, make sure that you are directing your energy forward to the level of your own knees and not up to the ceiling, for example.  Lifting your chest too high and too soon will typically pull the lower thoracic spine into slight extension, making it very difficult to complete the exercise.

10. Take a private lesson if you can!  Despite the best efforts of Pilates videos and tips, there is no substitute for excellent one on one instruction!!  A skilled Pilates instructor will be able to discern exactly where the weak spots may lie and help you immensely with the Teaser and other Pilates exercises.

Many of our Pilates mat workouts feature The Teaser in all sorts of variations, so enjoy!!

June 4, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

Shape Up for Summer – Best Pilates Exercises for the Butt

pilates blogThe season of shorts, short skirts and bathing suits begs one question: How do we get buns that defy gravity? Or, better yet, how do we get a well-toned butt quickly? We’ve listed our favorite Pilates exercises for beautiful backsides. Read on…

As far as Pilates exercises go, there are PLENTY that will help shape up your backside, as well as give you super flat abs in the process. The following “Butt Blaster” routine can be done in as little as ten minutes!

1) Hip Rolls

2) Hip Rolls with Heel Lifts

3) Shoulder Bridge (any variation will do…. Start with #1 & work up to the full exercise)

4) Watchdog

5) Short Plank with Leg Lifts

6) Swan Dive #2 (Slow Rock – One Leg)

7) Swimming #1 or #2 … your choice!

End with a nice cat stretch just to relax the muscles that have been stabilizing your spine throughout! If you have a question about any of these Pilates exercises, just watch any of our podcasts at www.pilatesonfifth.com/video.

For a great workout featuring the stretch band, try our “Strong, Svelte & Savvy – Legs & Butt with Band workout” on ultimatepilatesworkouts.com!

And to top it off, don’t forget your cardio!! The only way to truly reveal the beautiful muscles you’ve sculpted is to get rid of the superfluous fat that might be lying on top. And you don’t have to go crazy…. Just adding 20 minutes of cardio a day can do wonders! Click here for more information on 20 minute cardio workouts!

May 20, 2009. Tags: , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

Better Posture in One Week with ACTIVCORE!

Pull Ups 003We have been pleasantly surprised with another benefit of ActivCore:  not only does it improve posture, but ActivCore improves posture fast!!!  ActivCore features many exercises for better posture that are fun, challenging, and, of course, core strengthening as well!  We noticed better posture on ourselves after one week, but we largely dismissed it because as Pilates instructors, we work out all the time.  However, after working with our own clients and talking to dozens and dozens of clients at our Pilates studio, (www.pilatesonfifth.com), the results are unanimous:  with ActivCore, posture improves after just one session!!!!

When we were kids and our mother constantly said, “stand up straight!” and “don’t slouch!”, we grew accustomed to thinking that good posture had everything to do with the degree of one’s laziness and very little to do with muscle weakness.  How wrong were we!  (Well, we were kids after all!)  For optimal posture, the muscles surrounding the shoulder girdle need to be strong enough to maintain that great posture without your conscious brain having to think about it all the time.  And for us, and dozens of others at the studio, the pull ups in the ActivCore repertoire have been our secret weapon to better posture INSTANTANEOUSLY!!  Who knew??

With ActivCore Pull Ups, you can perform different varieties, and the most striking feature is that you can completely adjust the level of difficulty to your own ability.  Thus, we have eighteen year olds to 70 year olds doing Pull Ups at our ActivCore activation stations, and they all love it!  One of our clients told us yesterday that she is “obsessed” with the ActivCore machines because she’s never been able to work her upper body so effectively.  Another client came to us after her first session and said, “Could one session have made my posture better?”  And the answer is, yes!!!  And with ActivCore, all of us, Pilates instructors and clients alike keep coming back for more because with all the exercises you see results so incredibly quickly.

And for those of you who may not like Pilates because of the coordination required, look no further!!!  ActivCore does all of this without requiring its practitioners to learn any fancy choreography.  The ropes do the trick for you.  Once you start to work with ActivCore, you will see for yourself…. and watch your posture get better and better in the process.

May 14, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings. Leave a comment.

Shape Up for Summer! Awesome Abs & an Incomparable Core

flat-abs-fastWhether or not you plan on baring your midriff this summer, you can never go wrong with exercises to flatten your abs and strengthen your core.  But don’t just start doing crunches!  The secret to flat abs lies in the proper activation of all the abdominal muscles, not just the vanity muscles on the surface.  Here are some tips to get you flat abs fast, just in time for summer!

We all know “six pack abs” look like, but this refers to just one muscle, the rectus abdominis.  Underneath the rectus abdominis, there are three more distinct layers of abdominal muscles that can be targeted to create amazing abs and a super strong core.  Thus, the best bet for an ab-flattening, waist tightening, core energizing workout is to target all of these muscles with a variety of exercises that move the body in different planes of motion and recruit the fibers of the upper and lower abdominal muscles!

Let’s start from the inner muscles and move to the outer muscles:

Transversus Abdominis (also written as transverse abdominis or “TA”):  This is the muscle that, when targeted effectively, will give you super flat abs, and also create support for your lower back.  While ideally one should keep their transversus abdominis engaged throughout their Pilates repertoire, this can be difficult at first!

If you have a hard time remembering to keep your TA engaged during your Pilates workouts, there are a couple of simple exercises that you can do to tap into this very important muscle. We also suggest our Pelvic Placement technique video for a thorough explanation of how to support the pelvis and engage the TA. To view this video, click here.

1)  Supine (lying on your back):  Make sure that your pelvis and spine are neutral, with your knees bent, feet a comfortable distance away from your hips.  Place your fingertips just inside your hip bones.  Draw up the muscles of the pelvic floor as you draw in the abs, careful not to over-engage the abs or change the shape of the spine (both of which will recruit the internal obliques as well as the TA.)

2)  Prone (face down) on All Fours:  With hands under the shoulders and knees under the hips, ensure that your pelvis and spine are neutral.  Inhale to prepare, then exhale and draw your navel to the front wall of your spine away from the floor, without changing your spinal shape.  Hold for 2-3 breaths, then relax and repeat.

3)  Side Lying:  Lie on your side with your head resting on your outstretched arm, aiming to bring your body into one long line from your ankles to the top of your head.  Place your top hand on your top leg.  Without changing your position at all, flatten your abs, and, if possible, lift your legs a little bit off the floor.  (This will engage your glutes too, of course!)

Because the Transversus Abdominis compresses the abdominal contents when it contracts and is not a muscle with a directional pull, your spine will not and should not change shape, even when you fully engage it.

Internal & External Obliques:  These muscles work in tandem, so for practical Pilates purposes, we will not separate them.  The obliques flex the spine (bend us forward), laterally flex the spine (bend us sideways), rotate the spine (twist right or left).  Thus, to sufficiently target the obliques, exercises need to incorporate all of the above spinal motions.  Here are some suggestions for effectively zapping the obliques!

Flexion:  Half Roll Down, Hundreds, Roll Over Hip Lift

Side Bending:  Side Leg Lift Series 3, Side Plank, Side Bends

Rotation:  Spine Twist, Obliques Roll Back, Saw

Rectus Abdominis:  This muscle is our “six pack” muscle…. and also the strongest flexor of the trunk.  We Pilates folk like to encourage proper recruitment of the obliques as well as the Rectus Abdominis, but we cannot deny that at the end of the day, the Rectus is still our strongest flexor!

Exercises to target the rectus abdominis:  Roll Up, Rolling Like a Ball, Roll Over and for a challenge, Jack Knife, Corkscrew and all the Teasers.

For a detailed description of any of the exercises listed above, visit www.pilatesonfifth.com/video and find the applicable podcast!

All original Pilates, classical Pilates and contemporary Pilates workouts target the abdominal muscles, but it is up to you – especially if you attend a large class or do videos – to make sure you are keeping your belly button pinned to your spine to the best of your ability.  For two short workouts that target all these abdominal muscles (and more!) and really pack a punch, try Flat Abs in Fifteen or Arms & Core workout in the Strong, Svelte & Savvy Series on UltimatePilatesWorkouts.com!

April 29, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

Pilates lovers: challenge your core with this core strength test

core_challenge_small2If you’re a Pilates instructor or an avid Pilates practitioner, you most likely think you have a really strong core.  We certainly did!  So we searched the internet for a “core strength test” to prove our power.  What an eye-opener!  The test explained below and the video link provided shows you what we found.

Joseph Pilates did not invent this test, nor did we.  This three minute test was designed by Brian Mackenzie, a British sports conditioning coach.  We have videotaped it so that you don’t have to stare at a clock or a watch the whole time (although watching the second hand slowly make its way around the clock three times does add enhance the enjoyment facor as you can imagine!)  Hopefully our cues for proper positioning will help you out as well.  If you’re at work and can’t watch the video, the “test” proceeds as follows:

Elbow Plank (as pictured) for 1 minute
Lift one arm for 15 seconds
Lift opposite arm for 15 seconds
Lift one leg for 15 seconds
Lift opposite leg for 15 seconds
Lift arm and opposite leg for 15 seconds
Reverse, lifting other arm and opposite leg for 15 seconds
Return to the elbow plank for the final 30 seconds

That’s it!  If you feel your back starting to arch (which those of you who are slightly anteriorly tilted in the pelvs — like us — may find happens), you must bend your knees and rest for a few seconds before continuing.  And for that matter, if you experience any other discomfort, REST!  You have plenty of time to work up to the full three minutes.

One final but very important note:  WE’RE NOT PERFECT!  In fact, given our body types (anteriorly tilted pelvis), this test was extremely challenging, and we could not do the whole thing the first time we tried it.  For instance, in the video, I say “keep your shoulders level” and lamentably, mine are not level, though I am trying!

A strong core has been shown to benefit people in all activities from golfers to runners, from new moms to senior citizens.  Take your time with this test and remember:  core strength is a journey!  Enjoy the journey!

April 22, 2009. Tags: , , , , , , , , , , , , , , , , . 1, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

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