Hello Friends,
If you’re reading in real-time, we’re over halfway through March MATness 2023.
While you visit your Pilates Mat exercises this month, I’ve got a couple of bells and whistles for your workout.
You’ll recognize them from the Reformer and all around the studio.
See what you think 🙂
The High Bridge
Years ago I heard a complaint about the Pilates System:
“Not enough backbends.”
I almost fell out of my Hanging Pull Ups on that one.
IMHO if you took a drink every time you had an opportunity for back extension in the Pilates System, you’d be far too drunk to continue your workout.
This High Bridge embellishment for your Mat is just one of said opportunities.
If it’s available to you, the High Bridge fits nicely after the Shoulder Bridge.
And just like every well-made Pilates exercise, you’ve got a few options:
High Point
1. Lift yourself up to your High Bridge, happy to arrive!
2. Stay for a moment to check it out.
3. Descend to the Mat again with control.
Pro Tip: If this one is new to you, work this version 1-3x each time you practice. You’ll get it super strong and connected before continuing to the one-leg variations.
High Society
1. Lift yourself up to your High Bridge and arrive.
2. Bring 1 knee into your chest, straighten your leg, and reach it to the sky.
3. Do the other side.
4. Descend to the Mat with control.
All-Time High
1. Lift yourself up to your High Bridge and arrive.
2. Repeat the same movements as in the Shoulder Bridge:
1. Reach 1 leg long, away from you, and up to the sky
2. Reach the leg straight back down toward the floor.
3. Repeat 3x each leg.
4. Descend to the Mat with control.
Max Headstand
If you regularly practice the Headstand on the Reformer, why not do it on the Mat as well?
It’s never easy to do them on the Reformer, and what a surprise! The Headstand on the Mat is no joke.
You’ll add the Headstand into 1 of your Push Ups.
And maybe don’t wait until the last one LOL
1. Begin your Push Up just like it’s any other normal day on the Mat.
2. When you get out to your Push Up position, you’ll place your head onto the Mat.
3. Find a good place for your head, on the front of your head near your hairline.
4. Your body will be in a similar position to the Up Stretch on the Reformer.
5. Stand your whole body from the top of your back onto your feet.
6. Stretch your arms forward along the Mat until they are overhead and off the Mat.
7. Bring your arms behind your body.
8. If you haven’t fallen over yet, stretch your heels behind you and lift them up a la Tendon Stretch.
9. When you’ve had enough, place your hands back in the Push Up position.
10. Lift your head off the Mat and return to your plank position.
11. Finish your Push Up per usual, rolling up to standing.
Mat Workout with Bells and Whistles
Enjoy today’s Mat workout: all the usual suspects plus a couple of guest stars.
Watch the video at the end of this post!
- The Hundred
- The Roll Up
- The Roll Over
- One Leg Circle – OG style
- Roll Like a Ball to Stand Up
- Single Leg Pull
- Double Leg Pull
- Scissors
- Lower Lift
- Criss Cross
- Spine Stretch
- Open Leg Rocker
- CorkScrew
- Saw
- Swan/Swan Dive
- One Leg Kick
- Double Leg Kick
- Thigh Stretch
- Neck Pull
- High Scissors
- High Bicycle
- Shoulder Bridge
- High Bridge
- Spine Twist
- JackKnife
- Side Kick Series – Add Scissors
- Teaser
- Hip Twist
- Swimming
- Leg Pulls
- Kneeling Side Kicks
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Ups with Headstand
Last Call for my March 25 event – It’s this Saturday!
Join me and Ritual Pilates this Saturday, March 25, for a workshop event on our favorite subjects: The Pilates Mat exercises and the Wunda Chair.
We love the new Contrology apparatus from Balanced Body.
Come play with us!
