MELT Your Body Workshop at Pilates on Fifth!!

Pilates on Fifth is proud to be hosting our first MELT Method workshop at our New York Pilates Studio on Monday, March 22 at 11am!  The MELT Method was created by Sue Hitzmann, and she and the MELT Method were just featured on LIVE with Regis & Kelly with resounding success.  View the clip of the presentation here (www.meltmethod.com).  The class will be held in our spacious, sunlit, penthouse Pilates studio from 11am-12:15pm.

Now you can experience  this amazing method for yourself!  Discover the benefits of MELT Your Body:

  • Prevent pain
  • Heal injury
  • Erase the negative effects of aging
  • Improve efficiency and performance
  • Reduce stress

Register in advance and save!!  Only $15 if you register in advance, $19 on the day of the workshop.  Purchase your spot in the workshop online here (link to http://shop.pilatesonfifth.com/category_s/36.htm) email us at workshops@pilatesonfifth.com or call 212-687-8610.  Space is limited, so register soon to reserve your spot.

Join advanced MELT instructor Karen Wells from Karen Wells Fitness.  Karen teaches at Georgia State University and has taught MELT to the Alvin Ailey Dance Company, the American Dance Festival, and Atlanta’s Several Dancers Core, just to name a few!  To learn more about MELT, go to www.meltmethod.com or check out www.facebook.com/karewellsfitness.

March 5, 2010. Tags: , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 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.

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.

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.

The Tensor Fasciae Latae: new Starbucks drink or important muscle of the hip?

Side Clam and Book PilatesFirst of all, we’re joking!  To hear the correct pronunciation of this important muscle of the hip, click here! The correct pronunciation is fash-ē-ē-lā-tē or fash-ē-ə-lā-tə, not “LATTE” as in the coffee drink!  (But don’t you think it would make a GREAT name for a new coffee concoction?)

WePosterior View of Hip Muscles promise to finish our discussion of the gluteus medius and its importance in ground reaction force, but first, we’ll discuss the cousin of the gluteals, the tensor fasciae latae or “TFL.”  The TFL is part of the “gluteal group” of muscles and literally, the name “tensor fasciae latae” means “tensor of the fascia lata.”  Well, that’s not very helpful now, is it?!  Generally speaking, the muscle originates on the iliac crest and the outer portion of the ASIS and inserts into the iliotibial band (click here to read more.)  The tensor fasciae latae abducts the femur and assists with medial rotation and flexion of the hip.  Also, it stabilizes the pelvis on the head of the femur and through its insertion on the iliotibial band, stabilizes the femur on the tibia.

NAnterior View of Hip Musclesow here’s the catch:  when the thigh abducts, the gluteus medius should fire first and the tensor fasciae latae second.  However, in many cases, the tensor fasciae latae fires before the gluteus medius, which simply means the gluteus medius is not doing its job (more on this later!)  Also, though the tensor fasciae latae assists in medially rotating the femur, it should not be the ONLY medial rotator of the femur!  The adductors, specifically adductors brevis and longus and the upper portion of adductor magnus, assist with medial rotation of the femur yet are grossly underused by most of the population.  (More on the adductors later this week!)

EPosterior View of Gluetus maximus and Gluteus mediusxercise bands, small balls and Pilates rings are excellent ways to target both the abductors and hte adductors in the same workout.  Try “Tighten and Tone“, “Sculpt and Shape“, “Stretch and Strengthen” and the “Small Ball Toning Workout” on www.ultimatepilatesoworkouts.com.  For individual exercises, try Episode 112 “Side Lying Clam and Book” or any of our exercises such as Half Roll Down or Half Roll Down with Obliques squeezing the Pilates Ring or a small ball between your knees.

July 13, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 1 comment.

The “other” Glutes!

side leg liftsIn our last blog, we discussed the merits, both aesthetic and anatomical, of a well developed gluteus maximus (click here to read!).  But since the “glutes” do get lopped together often in cueing, today’s blog will discuss their differences and similarities.

First of all, the gluteus maximus is the most superficial of the three and gives the buttocks is lifted, curvy shape (when well toned, of course.)  Underneath the gluteus maximus lies the gluteus medius and underneath that lies the gluteus minimus.  Their sizes are in the name: large, medium and small respectively.  If the gluteus maximus gives overall shape to the buttocks, then the gluteus medius and minimus can be said to give shape to the hip.

The gluteus maximus extends and laterally rotates the femur at the hip, and is responsible for bringing the torso upright from a stooped position when standing.  The gluteus medius and minimus ABduct the femur, but primarily stabilize the body when standing on one leg.  In fact, an often used “weak link” test to determine a weak gluteus medius is to see if the subject can balance on one leg.  If the gluteus medius isn’t firing properly, the subject can not stabilize the body on one leg at all.  Additionally, both the gluteus medius and minimus assist in medially rotating the femur.  However, once the hip is flexed to ninety degrees, the action of the gluteus medius shifts and it aids in laterally rotating the femur.

In Pilates mat work, the gluteus medius and minimus get their moments in the sun during the Side Leg Lift series of exercises.  This includes Side Kicks, straight forward Side Lying Abduction of the femur, Side Lying Scissors, Side Lying Bicycle, Banana, and the side lying exercises with the exercise band, Side Lying Clam and Book. However, this pair of muscles is always stabilizing in any standing exercise on the chair or cadillac and in footwork on the reformer, to name a few.

Because the Tensor Fascia Latae also abducts the hip, targeting the gluteus medius and encouraging it to fire first (as it should) can be challenging.   ActivCore and the Redcord system offer fabulous exercises for strengthening the gluteus medius safely and effectively.  Because of the unique off-weighting system, ActicCore provides direct, acheivable gluteus medius conditioning exercises that can help even the most body UN-aware person isolate the gluteus medius and strengthen it.  A strong gluteus medius improves Ground Reaction Force which helps distribute forces evenly through the body during actions such as the tennis serve (click here to read more) and the baseball swing.

More on the gluteus medius and Ground Reaction Force next time!

July 3, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , . ACTIVCORE®, Pilates on Fifth Postings, Pilates Posts, The Pilates Center of New York Postings, UltimatePilatesWorkouts.com Postings. 2 comments.

Know your Anatomy and Become a Pilates Instructor Who’s in demand!!

kinesiology and pilatesA myriad of skills are required to be a highly skilled Pilates instructor, and one of the most important is a strong foundation in anatomy and biomechanics.  Rock-solid knowledge of anatomy will not only help you excel in your Pilates instructor training program, but also enable you to design more effective workouts, work with minor aches and pains, and address sports specific concerns.  With an arsenal of Pilates exercises on hand that target each muscle, you have all you need to serve you and all your clients’ needs!

Studying anatomy initially can be a little boring (it can seem like rote memorization), but whatever you do, don’t just memorize!!  The best way to learn anatomy while you are going through your Pilates instructor training program is to pick one muscle at a time, and then start moving! Find the exercises that target the muscle you want to “memorize“, and then do each Pilates exercise, concentrating on the muscle being worked.  The combination of the kinesthetic awareness with the visualization of the muscle will change your entire outlook on learning anatomy and biomechanics!  You’ll learn quickly, more effectively and more efficiently….and you’ll remember it too!

Thus, when your clients come in and tell you that their shoulder is bothering them, sore, achy, untoned…. whatever, you first know what questions to ask to pinpoint the possible source of the pain.  Does it hurt to reach forward?  Behind?  Out to the side?  From their answer, you must quickly decide (with your client’s feedback, of course) whether it is best to avoid that joint all together or find safe ways to address it.  The good news:  because you have spent so much time practicing your Pilates exercises while thinking of the muscles being used, you will know from your own experience which Pilates exercises will best target or avoid the muscle in question.  You can further strut your stuff by giving your clients two or three ways to target the muscle in question by addressing different planes of movement and different actions of the muscle.  And if you have a studio full of Pilates equipment, then you have even more ways to utilize your knowledge of anatomy and biomechanics with all the offerings that the Pilates Reformer, Pilates Cadillac and Pilates Chair afford.

June 17, 2009. Tags: , , , , , , , , , , , , , , , , , , , . Pilates on Fifth Postings, Pilates Posts, 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.

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