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.

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

Tighter and Taller with CoreAlign® at Pilates on Fifth

I woke up this morning with a tingling tenderness striping my ribs as I curled up to muzzle my alarm. It had been awhile; a fair amount of time since I found myself greeted by evidence of effectively engaging my pectorals and the encompassing serratus anterior. This is partially due to my negligence of exercising the upper body, and consequently, the significant stabilizing muscles that support the shoulder periphery. Why? To be frank: I simply don’t like to. I admit that as a dancer I tend to train the lower body with a dueling interest and inclination for flow. I enjoy exercising with luscious continuity that leaves me feeling longer and leaner.

In between yesterday’s afternoon clients, Katherine and Kimberly Corp invited me to partake in a demo lesson on the studio’s newest contraption, Balanced Body’s CoreAlign. Pilates on Fifth was selected as the New York City headquarters for CoreAlign instructor training, as well as private sessions and group classes for the public. Katherine and Kimberly guided me through a series of gentle but exigent exercises that instantly stimulated the core abdominal and back muscle groups. With muscular firing patterns initiating at the gluteals and hamstrings, CoreAlign triggered an immediate and increased awareness of my backline. This neuromuscular strategy delivered a direct recovery of my alignment from head-to-toe. Moreover, CoreAlign paired postural maintenance with graceful and sinuous circular movements of the arms and legs that satisfied my appetite for fluidity and fun! It was a mere 30-minute taste of a holistic workout residual in the way I am walking and working throughout today.

 

 

 

 

 

Feeling tighter and taller, CoreAlign is an excellent fitness companion to clientele of all ages, levels, and lifestyles. Not only is CoreAlign is safely accessible to professional dancers and athletes, but also senior citizens, weekend warrior, post-operative rehabilitation and the usual Pilates devotee.

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

A new fan of ActivCore at Pilates on Fifth!

ActivCore FEX at Pilates on Fifth

On March 13 & 14, 2010, we conducted our fifth ActivCore FEX™ Basic Course for Pilates instructors, Physical Therapists and fitness professionals.  We had eight attendees in the course, and it went fabulously!  We were especially happy to have Tyler Joyce, a Physical Therapist from Princeton Orthopaedic Association assisting the course as well.  Below is a testimonial from one of the students.

My first encounter with ActivCore FEX was at Pilates on Fifth here in New York City. Being a former competitive swimmer, professional trained dancer, and Pilates instructor I assumed I would have enough core strength, flexibility, and muscle control to tackle the ActivCore exercises – I was quickly humbled. I began using ActivCore at Pilates on Fifth and since then have experienced a significant change in my core strength, upper body strength, balance, and overall control and awareness of my body. I also had an adductor injury acquired from dancing and was working with physical therapists as well as practicing Pilates to try and recover from the injury. In doing the ActivCore exercises I was able to recover fully from my injury as well as pinpoint the weaker muscles and strengthen them to prevent a further occurrence. I decided without hesitation to take the certification course. Since then I have been using ActivCore with clients. I have found concepts that some clients had a hard time finding, such as core engagement, with able to quickly tap into with ActivCore. Not only this, but clients get excited with the rapid improvement they see. ActivCore has truly influenced me personally as a dancer, but has also made a significant impact on my clients.

April 5, 2010. Tags: , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

Programming for Results Workshop on February 17 at Pilates on Fifth, NYC!

The second annual Pilates Programming for Results Workshop was held at Pilates on Fifth in NYC on Wednesday, February 17.  We had a great group, all of whom are certified Pilates instructors interested in spicing up their routines.  As our NYC Pilates studio offers Pilates mat classes, Pilates Reformer & Chair Classes and well as private instruction in Pilates, we had a lively discussion about designing workouts for maximum effectiveness for each of these groups.

Pilates Reformer and Chair Class at Pilates on Fifth

August 2010 will mark the tenth anniversary of Pilates on Fifth, and over these ten years, Katherine & Kimberly have learned that programming successfully is the key not only to the clients’ progress, but to client retention as well.  It’s the delicate balance of the clients’ needs vs. their wants, the art of testing the threshold of their abilities without pushing too far, combined with the talent of making the workout both fun and effective at the same time.  We talked about how the different pieces of Pilates equipment relate to each other in terms of strength, coordination, stability and body awareness required, and we also highlighted the different attributes of each.

Danielle Russo, certified Pilates Instructor and Artistic Director of The Danielle Russo Dance Company, had the following to say about the workshop:

“Programming for Results pulls together everything you’ve gained as an Instructor with PAI, and applies it to the reality of client retention. With today’s reality of personal fitness and finance, it’s even more important to understand how to approach the field not only as an intelligent instructor, but as a business-person. You want to give your client a safe, smart and beneficial workout, and you want them to come back for more! This course helps you create a fitness program that will both foster healthful improvement for your client, as well as a loyal instructor-client network.”

Because of the fabulous reception, we will be holding another Programming for Results workshop on April 9, 2010.  Contact chie@pilatesonfifth.com for more information!

February 22, 2010. Tags: , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

ActivCore® Fast Track Basic and Intermediate Courses at Pilates on Fifth

Kimberly and Katherine Corp taught 4 intensive days of ActivCore® training to Pilates professionals, PT’s and GYROTONIC® instructors from Pilates on Fifth in NYC, from Brooklyn, and from Toronto, Canada. This fast track course was structured with the ActviCore FEX® Basic course on days 1 & 2, followed by the ActivCore FEX® intermediate course 5 days later. Thus, students could complete the required Basic course plus the 25 practice hours before moving on to Intermediate.

Toni Mercogliano doing "Pec Flies" on ActivCore®

The course covers the gamut of exercises in ActivCore’s Function EXercise curriculum.  The Basic course covers highly effective exercises for the lower body, including outer thighs, inner thighs, glutes & hamstrings, as well as upper body exercises for the chest, back and arms.  Despite the varying strength levels in the class, everyone easily found a version that he/she could do effectively.  And all participants saw immediate improvement.  For example, Rena Lichtblau, owner of Pilates by Rena noticed that after the first day, the pain in her hip was diminished while the range of motion increased, and EVERYONE was sore from the upper body exercises, especially the pull ups!

The next four days were spent practicing the exercises, both doing them and teaching them.  …And there was no shortage of volunteers at Pilates on Fifth of Pilates instructors and clients to work with the ActivCore FEX® system and experience the results.  We even held an in-house ActivCore® workshop during this 4 day break for all Pilates on Fifth’s ActivCore® graduates, with much success.  Kurt Gorrell, a Pilates instructor at Pilates on Fifth as well as a gymnastics instructor at Chelsea Piers and Suzanne Gerdes, another Pilates instructor at the studio and a graduate student of Nutrition and Exercise Science at Columbia University, were in attendance, creating workout plans to use with their clients.

The second weekend, the Intermediate FEX course, commenced with learning the EXTREME exercises.  Sound daunting?  Well it is!!!  These exercises take the ActivCore® exercises from the Basic Course, and take them to the next level.  This provided the immediate opportunity to introduce the most unique feature of the Redcord Equipment, the bungees!  Participants were able to experience the magic of weightlessness, even with the most difficult of exercises.  It’s really not magic, but the feeling is so incredible that it almost feels as such!  For example, take the exercise below, the Side Plank.  This exercise is VERY challenging, requiring a great deal of strength in both the abductor of the bottom leg, the obliques, and the shoulder girdle stabilizers.  For many people, this would call for too much strength, which is why the ActivCore FEX® Intermediate series teaches how to place a sling around the pelvis to take the offweight the body.  Voila!  A previously insurmountable exercise is do-able!!  Toni Mercogliani, owner of Toni PT and Pilates, loved the offweighting techniques because of the easy crossover and application with her Physical Therapy clients.  She also loved the upper body exercises, as shown!

Kurt Gorrell from Pilates on Fifth doing "Side Plank"

The final day of the fast track course ended with a written exam as well as a practical review of all the material covered in both courses.  Here are some pictures of the exercises covered!

February 4, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, 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.

Katherine and Kimberly Corp on Ella Speakes!

Kimberly and Katherine Corp were guests on the Ella Speakes show on Monday, January 11, 2009.  They spoke about Pilates on Fifth and what is was like to own a small business in 2009, complete with the challenges and opportunities for growth and change that 2009 did provide.  You can find more information about her radio show, which is broadcast in the Oklahoma City area, at this link: http://radiotime.com/program/p_124073/Ella_Speakes.aspx .

Ella is one of the most gracious hosts we’ve worked with, and she generously informed her listeners of not only our studio, Pilates on Fifth, and our Pilates video podcast, but also our Ultimate Pilates Workouts website. We were able to speak in detail about everything our Pilates workouts site has to offer, and especially how to do Pilates correctly as well as Pilates for beginners.  We highlighted Pilates exercise routines such as the Pilates Morning Low Back Care Workout, My First Pilates Workout for Pilates beginners, as well as the Pilates Pink Ribbon workout, for survivors of breast cancer.  We stressed that the sort function on the site allows users to sort not only by duration, but also by LEVEL.  If you’re doing Pilates at home, you can select the level that’s completely right for you!

Finally, we encouraged Ella’s listeners to utilize our podcasts so that they know if they’re doing an exercise correctly.  From our podcasts page, look on the right side of the page for the list of exercises that have been covered.  From there, just look for the name of the exercise that you’d like to review!  It’s really that simple.

Ella was also kind enough to encourage her listeners to send in their testimonials, and even send us “before” pictures so that once you’ve embarked on your Pilates journey, you can follow it up with a fantabulous “after” picture with a story of your Pilates experience!  Feel free to friend us on facebook or send us an email at info@ultimatepilatesworkouts.com.  We look forward to hearing from you.

Many, many thanks to Ella Speakes for having us on her fabulous show!

January 12, 2010. Tags: , , , , , , , , , , , , , , , , , , , , . 1, ACTIVCORE®, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

The New Year and Resolutions

Happy New Year!!!

Now is the time of year that everyone flocks back to the gym, the personal trainer, the Pilates class, or the yoga studio after weeks, or even months of abandoning the regular “routine”.  At our Pilates studio, we too are jumping on the Resolution bandwagon with the implementation & promotion of “Fit & Fabulous in 50 Days!”, assuming, of course that 50 days would be about the time it takes to make a lifestyle change.  Actually, it’s very easy to resolve to make a change, either by deleting or adding something to our lifestyle, but how easy is it to MAKE the change?

Well, we decided to do a little poking around, and we found a number of sources that stated, and with a great deal of “authority” at that, that it takes 21 to 28 days to change a habit.  By this logic, if all of us can just stick with our new routines, whatever they may be, until January 31 or so, then we’ll have no problem keeping our resolutions until the end of the year.   …Yeah, right!  We all know that it’s not so easy!!

So, we continued to search for other articles about habits, and habit forming, and we came across this one (click here!) We highly suggest that you read it, but this article sites a study in which it took some participants UP TO 245 DAYS to change their habits!!!!  The average was around 66 days.  Well, if 66 is the average, then maybe we’re not too far off with our 50 day plan!

At our studio, because we offer not only Pilates (Pilates mat classes and Pilates Reformer classes, yay!), but also XTEND™, CARDIOLATES®, GYROTONIC®, and ActivCore, we figure we have enough in one location to keep even the most ardent sufferers of ADD satisfied and entertained!  Couple that with the whole idea of muscle confusion that has become popular, and our New Year’s Resolution plan should really kick off the New Year right!!

We’re actually looking for 10-12 people who want to be case studies at our Manhattan Pilates studio!  If you are interested, please send an email to projects@pilatesonfifth.com and please put PILATES NYC in the subject line!!

THANK YOU!!

Katherine & Kimberly

January 6, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

Ground Reaction Force: The source of your power!

Newton's third lawDo you remember learning Newton’s third law in a science or physics class?  Don’t worry, we didn’t think so!  This is the law that states “for every action, there is an equal and opposite reaction.”

Well, in a nutshell, Newton’s third law explains ground reaction force.  When we run, jump, throw something, etc., we push against the ground to get power, and the ground returns the exertion of the force to help us get that power.  If this doesn’t make sense at first, imagine trying to throw a ball while treading water in a deep pool.  Clearly, without a stable surface to push against with the legs, a person in a pool could not propel the ball the distance he could if he were standing on firm ground.  In a pool, the legs and torso can do relatively little to help, so the shoulder, elbow and wrist joint must produce the majority of the force necessary to throw the ball.

If muscles in the hips and legs, particularly the gluteus medius, are weak or injured, then the scenario on land is not much better than that in water!  When we push against the ground and the ground returns the exertion, the joints of our bodies must transmit this force in the best anatomical and most efficient way possible.  In other words, all the muscles of the body must be recruited at the right time to accomplish the task at hand.  Muscles must “fire” sequentially to prepare the body to hit the ball, leap the hurdle or perform the double back flip with a twist.  Thus, if any muscle along the kinetic chain is weak, underused or injured, then the transmission of forces will be inefficient and faulty, and other body parts must take on more work to make up for the “weak link.”

Using the tennis serve as our example (see chart below) 54% of the ball’s speed should come from the trunk and back, hips and legs.  Fifty four percent!  This means that before the shoulder even becomes involved in the serve, the body from the shoulders down generates more than half of the power that gives the ball its speed.  Of course the remaining power comes from the upper body:  the shoulder joint is responsible for 21% of the power, the elbow, 15% and the wrist, 10%.

Ground Reaction Force for Tennis Serve_Pilates

If the gluteus medius is weak, the torso, back, shoulder, elbow and wrist compensate for the lack of power by taking on more of the force.  As discussed in a previous blog, the gluteus medius is a key stabilizer of the hip, especially when the weight is on one leg.  When “winding up” for the serve, the body’s weight is on the same leg as the serving arm.  The muscles are loaded with power and funneled into an explosive serve.  A weak gluteus medius results in decreased power and INCREASED potential for injuries.  In fact, research shows a weak gluteus medius contributes to shoulder and elbow injuries not only in tennis but in baseball, swimming and golf as well.

What can you do?  Well, strengthen your gluteus medius of course!  In our previous blog, we listed all the Pilates exercises that are great for doing just this, “Side Leg Lift Series,” “Side Lying Scissors,” “Side Lying Clam and Book,” etc.  But, unfortunately, if the firing pattern for hip abduction is faulty, the TFL (tensor fasciae latae) fires BEFORE the gluteus medius.  Ideally, the gluteus medius fires before the TFL, but the reverse is true for many people.  No matter how fabulous a Pilates instructor you are, teaching someone NOT to use a muscle is far more challenging then teaching them to use one!

This is where ActivCore is absolutely ideal!  Because the Redcord system allows for the off-weighting of clients, chronic “misfiring” during hip abduction can be remedied without complex imagery, vocabulary or body awareness.  The reduced load enables the client to perform hip abduction with the proper sequencing of muscle firing. Pictures 1 and 2 below shows the regular Side Lying Abduction exercise and pictures 3 and 4  shows the same exercise off-weighted. For more information on ActivCore or the Redcord system, please visit their respective websites at www.activcore.com and www.redcord.com.  If you would like to enroll in the teacher training for ActivCore, please visit our teacher training page for upcoming training dates!

activcore sidelying abduction Picture1activcore sidelying abduction Picture 2

activcore sidelying abduction Picture3activcore sidelying abduction Picture 4

July 16, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. Leave a comment.

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