UPDATE Pilates Home Practice Project: Bill, 82

UPDATE The Pilates Home Practice Project: Bill, 82Today I am thrilled to update progress on my Pilates Home Practice Series.

I'm fascinated by the Pilates Method as applied to special populations, in particular the older adult. It is my firm belief that age is not a disability and that our beloved Pilates Method has something in it for every body.

Two individuals of even the same age may be wildly different in their abilities, needs and fitness levels.

The Pilates Home Practice Series will highlight the benefits of a Pilates workout – not to perfect your Teasers or to execute Super Advanced Exercises – but simply to improve your quality of life.

Remember Bill?

My father-in-law has been working on 5 Pilates exercises for a few months now.

There's nothing Bill loves more than a plan of action.

He's decided 4pm is his ideal workout time and he does his exercises at least 3 times every week.

He confessed to me that in one workout he “overdid it” and was really sore for a few days.

My father-in-law is a shining example of a pragmatist. He rested for about a week and then resumed his exercise schedule.


Now nearly 6 months in to his Pilates routine he tells me the exercises are becoming more manageable and his balance is much improved. His wife Shirlene has started using her exercise bike while Bill does his Pilates.

I'm a big fan of teamwork. I hope they enjoy a good pre-Pilates hug too…

A good hug helps the workout immeasurably. I firmly believe it.

3 critical skills for the 75+crowd

An esteemed colleague of mine, Nicole Marcione, holds a BS and MS in Gerontology. She's currently in the midst of her PhD in Biokinesiology at USC. I am thrilled to be able to share her expertise on the older adult population.

With older adults, I constantly address 3 skills: Sit-to-Stand, Functional Reach and Balance (especially while maneuvering through their surrounding environment). 

In today's post we'll cover Sit-to-Stand. Stay tuned for posts featuring Nicole's tips on Functional Reach and Balance in the near future.

Sit – to – Stand

What's the #1 reason an individual must move to assisted living or a nursing facility?

Nicole levels with me on this one:

One of the number one reasons a person has to move into assisted living or a nursing facility is because they can no longer stand up from a toilet.

Yep, that's right the toilet.

Most of us stand up after using the toilet multiple times per day and don't give it a second thought. However, a lot of leg strength and balance are required to accomplish this movement.

Core strength, leg strength and stability in general are going to help our clients perform sit-to-stand movements.

But wait. Don't all Pilates exercises do this?

Correct! That's why Pilates is the perfect method of exercise for older adults!

Depending on the age and physical ability of your client Nicole suggests incorporating many different pieces of equipment to perform this skill.

One of Bill's ‘finishing exercises' is simply just this particular skill.

Sit-to-Stand on a regular chair

UPDATE Pilates Home Project: Bill, 82UPDATE Pilates Home Project: Bill, 82UPDATE Pilates Home Project: Bill, 82

From Nicole:

This is not a Pilates exercise, but the client can put all of their Pilates to good use.

Have them sit in a chair and without using their hands or momentum, have them stand up and sit down with control (no flopping down) 10 times.

Bill's original complaint was that upon rising he was unsteady and often dizzy. So at the end of his 5 Mat exercises he works on his Sit-to-Stand.

And although this is technically not a Pilates exercise, think about how we Pilates teachers have students get onto the Reformer or Mat ALL DAY LONG: with control, no hands and no plopping.

Sit-to-Stand is the distillation of a skill we perform in our Pilates workout all the time.

Nicole's go-to Exercises: Core and Leg Strength

Leg Series on the Cadillac

UPDATE: Pilates Home Practice, Bill, 82

The Leg Spring Series is a great all-around exercise for strengthening the lower body: trunk, bottom and legs.

It's beautifully safe in its lying down position and you have options here for different levels of fitness: lighter spring, lower placement of the hook, basic exercises and more complicated ones.

Also the height of the Cadillac is perfect for those who may not be able to get onto the floor easily. Mat exercises can certainly be done on the Cadillac for this population.

Footwork on the High Chair or Wunda Chair

UPDATE: Pilates Home Practice, Bill, 82UPDATE: Pilates Home Practice, Bill, 82

Just look at this one! The High Chair in particular helps to support the older student as they work to strengthen all the muscles of the stomach, back, buttocks and legs.

You can do all of the Footwork positions here which will work nicely to strengthen the feet too. We all need a sturdy foundation!

Seated Pumping exercises done on the Wunda Chair can also challenge your student's upright posture. Springs can be adjusted if necessary, of course.

Wall Squats

UPDATE The Pilates Home Practice Project: Bill, 82

One of the first ending series we learn is done on the Wall.

The Wall provides support to achieve one of our most human movements, the squat.

Wall exercises are not easy to do well. You can squeeze so much juice out of these simple movements.

I have one older client that has nearly every joint replaced including both of her knees. She too, with the support of the Wall, can get her squat on!

Squats off the Cadillac

An assist into a deeper squat can be achieved by using the Cadillac – and control, of course.

You've got great access to your student here to spot effectively and help them work the stomach and back.

UPDATE Pilates Home Project: Bill, 82
Many thanks, Nicole.

Nicole Marcione is a classical Pilates teacher who has trained extensively with Jay Grimes. She is a Gerontologist and is currently getting her PhD at the University of Southern California's Division of Biokinesiology and Physical Therapy. She works in the Musculoskeletal Biomechanics Research Lab and teaches Musculoskeletal and Analytical Anatomy to PT students at USC. Although Nicole is busy with school, she still teaches and is available for private lessons, Skype lessons, workshops, and consultations on optimal aging.

How do you best serve your older clientele? Have questions?  

Share your thoughts in a comment below.

The Pilates Home Practice Project: Bill, 82

The Pilates Home Practice Project: Bill, 82

Reputedly, Joe Pilates was an evangelist of his method.

As an avid practitioner (nerd) of the Pilates Method we cannot help sharing our passion for the work we do. Oh if only our loved ones could embrace the method and reap its benefits as we do…

Recently over the Christmas holiday, we celebrated in Texas with Joe's family.

Joe's father Bill turned 82 on December 23rd.

Bill, at 6ft tall, has a sturdy and solid physique. He's no push-over and I'm often surprised by his firm pat on the back. It nearly knocks me over.


Bill has been having some balance issues when he stands up after sitting for a while. He would take a few careening steps to steady himself upon rising. He knows when I visit I regularly do my Mat exercises and this year he had a question for me.

“Are there any exercises that would help to improve my balance?”

Imagine my surprise at such a loaded question. He has no idea that I've got over 500 exercises for just that.


I could spare a few for him.

The Pilates Home Practice Project

We would be visiting for about 7 days. I told him we would do 5 Mat exercises plus 2 extra standing ones.

I decided we would start with just 1 exercise and then add an additional one each day. This would help him remember the exercises and also build stamina slowly, a little bit each day, because he hadn't done a physical workout in a couple decades.

In 5 days he'd have 5 exercises plus 2 extra exercises I planned to sneak in on the last days of our visit.

Okay, to get started he would need a mat to use.

Amazon Prime took care of that and the next day I had a mat to use for my workout as well.

Now how did he feel about getting on the floor?

“Not a problem,” he assured me.

Case History

Bill Knight, my father-in-law, is a man of action. We marvel at the speed with which he can send us a package via US Mail. We joke that while on the phone telling us he's sent a package, the doorbell rings and there it is.

We decided his name deserved the honor of being made into a verb.

“Could you Bill Knight that to me please?” Meaning you need it in a hurry.

He was Superintendent of Schools in Mineola, TX for 23 years.

The youngest of 7 of a family of tenant farmers (think Steinbeck), upon his retirement Bill created numerous projects for himself including self-publishing a book about his 3 older brothers that were war heroes. Read more about his book, My Brother Jack here.

So I'm pretty sure the 5 Pilates Mat exercises will not take him down.

He tells me he's had no injuries or issues, he's just stiff. Okay, that sounds great.

And amazing.

Getting onto the floor is not a problem, he says, although it may take him a while. Fine too.

I can see that his low back is tight and he has a bit of a belly.

I want to keep my instructions clear and simple: it's his first time with these exercises and he needs to remember what to do. I promise to write down instructions for what we do.

The plan in action

1. The “Wake up your Muscles” Exercise

The Pilates Home Practice Project: Bill, 82

I chose just 1 pre-Pilates exercise for Bill.

Well, it's kind of a 2-in-1 exercise.

In the photo above is part 1. Scroll down for a video excerpt of part 2.

It's a wonderful first exercise for those that have not worked out in a while. I never did hear a name for this exercise, uhm, bridges and curls?

Regardless, it's a great one to wake up your muscles and find out what they can do.

I love it because it is simple and it really pinpoints what muscles we will cultivate and use in all the Pilates exercises. Especially in a program that does not include work on the apparatus (yet?), these 2 skills are illuminating for the student because they can feel the muscles they should be using.

For the teacher, it is a great assessment tool. You can see the body, the back as it is moving and all kinds of stuff will show up in just a few moments. And it's safe and simple.

For the record, this post will include photos of me doing the exercises I chose for Bill.

It is my fervent hope to include photos of Bill doing the exercises as this project continues. However, I didn't want to get all up in his grill on day 1 of Pilates to feed the blog.

I hope you'll understand.

Here's part 2, the curl into the upper stomach from Pilatesology.

2. Bill's first Hundred

The Pilates Home Practice Project: Bill, 82

I noticed after watching Bill do the previous exercise that to curl up into the upper stomach was a challenge. As I taught him the Hundred I discovered that keeping his head up did not cause strain in his neck. He said it hurt his stomach and was tiring, but his neck was fine.

For now, he will do the upper body portion of the exercise, but his lower body will remain the same: knees bent and feet on the floor. This will also keep things simple at first.

Note: On the first day I used a pillow between the knees to keep his lower body supported. I made only one correction so far after 2 exercises. His right side is stronger and as he lifted up his hips he would really lean over to the right side and barely be on the left at all. So I decided to tell him. 

The next day he didn't need the pillow anymore and he worked much more symmetrically. 

He also told me he has grit.


3. The One Leg Circle

The Pilates Home Practice Project: Bill, 82

For the One Leg Circle I decided to keep my theme of the ‘base position' as I will call it. The position stays the same just with one leg up to the ceiling. He is catching on already.

“When I move my leg I want to keep this still (points to the trunk of his body). Right?

Yes. He also remembered the 1st two exercises we did on the previous days.

Should I order the Pilates Nerd T-shirt now?

4. Single Leg Pull

The Pilates Home Practice Project: Bill, 82

We did this one in 2 steps: (1) I had him just do the lower body part. Pull one leg in with the proper hand position and then put it down. Then the other leg. Head down and whatever happened happened. It was not perfect, but he was moving safely and today, sweating.

So far, Bill has been wearing jeans and a button down shirt for his exercises.

The next day he put on a T-shirt to workout. And (2) he did the Single Leg Pull with his head up and his stomach in.

Extra exercise: standing up without using your hands

On Day 4 I added one of the extra exercises I chose for him. It is simply getting up out of a chair without the use of your hands. This is a crucial skill as we age. I started him in a firm chair that sits rather high up.

It's helpful to feel like you push the floor away when standing. That way you'll use the stomach, seat and legs to get you up.

This is vital lower body strength we must cultivate at every age.

To be honest, this exercise I knew he could do easily.

And he did. I believe it's his intention to learn his exercises and then to help his wife to do them too.

This exercise is really for her.

Meanwhile, he can work on standing up without his hands from a lower more challenging chair.

5. Double Leg Pull

The Pilates Home Practice Project: Bill, 82The Pilates Home Practice Project: Bill, 82

On day 5 I introduced what I suspected would be the most challenging of the exercises: Double Leg Pull.

You know how I feel about this exercise. It's my mantra!

We did 3. Slowly…

Although he got himself into the most lovely starting position, this exercise was hard for him.

He was really curled up into a ball. We did about 3, and the work of this exercise was exhausting. He fell out after being curled up. I told him to be judicious and only do as many as he could. 1 was great. If you can eventually work up to 3, that's perfect. When 3 feels easy, then do 5.

I preached frequency, not duration.

Extra exercise: The Wall

The Pilates Home Practice Project: Bill, 82The Pilates Home Practice Project: Bill, 82The Pilates Home Practice Project: Bill, 82

I wanted to include the Wall into his routine as it is the perfect exercise for a home practice. Everyone has a wall they can use to finish their workout.

I included 3 exercises at the wall: Circles, Roll Down and Squats (Skiing).

He knew right away they were for his posture.

Stay tuned for more on Bill's Pilates Home Project. 

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