Be Your Best Client: How To Do Your Own Workout

Roll Like a Ball

Hello!

Thanks so much for joining me today as you continue your journey on the Pilates Path.

If you're a new subscriber, welcome ūüôā

Today I'm gonna treat myself just like my very favorite client(s). I love to be mercenary with my exercises.

It's the best way to squeeze all the juice out of the Pilates Method.

My Life at Vintage Pilates, Los Angeles

UPDATE: Pilates Home Practice Project: Fran, 60

Every Monday, all those years ago, I worked alongside my amazing colleagues at Vintage Pilates.

It was at Vintage that I took my very first self-guided group workout. All participants were doing their own workouts under the watchful eyes of their favorite instructor.

Working independently puts the emphasis on moving.

That's the magic.

Moving briskly requires control and as you well know, control quite literally IS the name of the game. You're putting in your time repeating your exercises, stimulating your body and mind as you move through your workout.

You'll enjoy a correction or two, a push or pull, or a hearty word of encouragement from your teacher.

It's really the moving that jazzes us up, right?

As you experience your Pilates exercises, your body takes over, your breathing deepens as the demand of the exercises increases. I love that moment in class when banter falls away only to be replaced by the sound of springs, apparatus, and deep, full breathing.

That's the moment when you're IN IT.

“This is for you.”

The Silver Lining of Injury: Frog+Leg Circles Edition

In your self-guided group workout, you'll spend the bulk of your time moving and getting warm.

Maybe you'll visit some of your most challenging exercises since you have the luxury of supervision.

Or maybe you'll stay with your meat and potatoes exercises (the land of intermediate in Pilates speak) as you refine old habits and encourage new ones.

The latter part of the class is really the best part. Now that you're warm and invested, you'll choose a few exercises that showcase a key ingredient you need in all your exercises.

“This is for you” takes one thing and exploits it into about 10 minutes of exercises that probably aren't your favorites, but that your body will thank you for later.

Cap it all off with your favorite ending sequence and you'll be sailing out of the studio on a cloud of your own making. You've moved and sweated for an hour or so and, D-A-M-N, where did all this energy come from?

And that post-Pilates glow? It's the best high ūüôā

How will I know what to do?

Pilates Projects: 5 Exercises to Perfect your Open Leg Rocker

If you're a Pilates teacher, you're already making all these wonderful choices for your clients.

Treat yourself like your very favorite client:

  • You want them to get a great workout.
  • They'll do exercises they love, as well as ones they need to do that maybe they don't like so much.
  • Sometimes they need tough love too.

You'll treat yourself the same way:

  • You'll move through your workout and notice how your body feels in the exercises today.
  • You'll add some exercises to help with your specific body needs
  • You'll find an invigorating and fun way to end your workout.

You have the power!

If you're a Pilates enthusiast, learning to plan your own workout makes the most of your investment. You've spent time, sweat, and money on Pilates classes and now you're ready to up your game.

The more you apply yourself to your exercises and your learning, the more the Pilates exercises will benefit you and teach you even more about your body, the apparatus, and your exercises.

Not able to make it to class? No worries at all.

You have all the power, the practice, and the knowledge to do your own workout whenever you want.

Congratulations! You put the ‘control' in Contrology.

My Plan for Today's Workout

Today, as I plan my workout, I'll take you along.

You'll be privy to my thought process, the exercises I do, the ones I really need and the fun ending that pleases me. Join me for one day in the life of a long-term Pilates practitioner, imbalances and all.

1.Consider your apparatus.

Neck Pull on the Mat

One of the first considerations is which apparatus will start off my workout.

Today is Monday. On Saturday I did a full hour-long Reformer workout. As much as I would love to do it all again, there are so many apparatus to visit.

Later today I'll be filming the Side Bend on the Mat for my website. And since I'm not the poster child for any side bending exercises, I'm gonna need all my Mat exercises to get ready.

My first apparatus will be the Mat.

All the exercises in Return to Life should take me about 25-30 minutes to complete.

2. Where do I go from there?

Exercise Expose: How to Lower your Legs in the Hundred

Hmmm…the Barrels are a natural progression from the Mat exercises, so I'll add the Spine Corrector exercises next.

The last few days I haven't visited my Foot Corrector and 2×4, so I will put them in there too.

3. This is for YOU?

Teaser on the Cadillac

In editing this post, I forgot this section entirely and was super focused on the fun ending I want to do.

Frownie Face…

Lately I'm working to hold my center together as you roll up and down on the apparatus.

I know, that's like all the exercises…

There are a few exercises on the Cadillac I don't look forward to but I need.

There's another one on the Wunda Chair I find to be helpful.

Okay 3 exercises for me.

4. Finally a Finish!

The Pilates System: A Day in the Life

For my ending, I'm torn between a little Pilates Project I've been working on the Cadillac, and the Ped-o-Pul.

But I did briefly use the Ped-o-Pul yesterday. Ok, Pilates Project it is.

Often I pick the first apparatus and begin my workout. The subsequent apparatus, exercises, ending, etc… happen organically. But sometimes I plan like today.

One of the best things to happen in a group class is that your plan goes out the window.

Oh, dear… Someone else has claimed the apparatus you want.

*Gasp!*

Now you have to use an apparatus you didn't choose…

When that happens, it's choosing YOU!

Andrea's Monday Workout

March MATness Day 13: The One Leg Kick

Foot Corrector/2×4:

Ball, Heel, Massage, Arch, Tendon Stretch, Tendon Stretch One Leg, Combo

Mat (full list here)

Spine Corrector:

Arm Circles, Up/Down, Hug, Breathing

Leg Circles, Walks, Beats, Scissors, Bicycle, Shoulder Bridge, Helicopter, Leg Circles onto the Head

High Bridge, Swan Dive

This is for you:

Wunda Chair:

The Table

Cadillac:

Teaser, Shoulder Roll Down (Sari), Standing one-leg springs

My Thrilling Ending Exercise:

Cadillac:

Hanging Leg Circles

Wish Me Luck!

Okay, writing this post psyched me up for this workout.

Join me if you like and lemme know how it goes ūüôā

Curious about joining a group workout?

Read more in this post or grab your spot today.

The Pilates System: Teaser on the Wunda Chair

The Pilates System: Teaser on the Wunda Chair

For Andrea

A big thank you to Studio Flo Pilates for hosting me this past weekend.

It was a pleasure to be in your studio and get to know your teachers. I love connecting with fellow Pilates nerds! Thanks for stimulating such a wonderful conversation on the order of the Reformer exercises. I look forward to future collaborations with your bustling studio!

It was a fun 2 months of focus on the Reformer. Thanks also to Studio S Pilates for hosting my Transitions workshop in the month of March. You guys are always a good time ūüôā

If you're like me, maybe you too can't get enough of the Reformer?

Meanwhile, on the other side of the studio…

The Pilates System: Teaser on the Wunda Chair

Our beloved Pilates method: so many exercises, so little time…in our workout hour.

Many of you participated in my recent Small Barrel Project.

I was thrilled to learn you found the Barrel exercises to be as helpful jaw-droppingly informative as I did. The Spine Corrector packs quite the Pilates connection wallop.

Reformer? Check.

Small Barrel and Spine Corrector? Check, check.

Wunda Chair?

The Pilates System: Teaser on the Wunda Chair

Anyone??

I find myself so wrapped up in my Reformer and Mat workouts, that the Wunda Chair in my studio literally gets dusty.

Oh dear.

The Mat exercises function as a barometer for “How's it going?” – are all our exercises on the Reformer and around the studio truly making our skills better and therefore our Mat exercises better?

Given this POV I propose the Wunda Chair exercises challenge our skill building in the same way. Now the playing field is tiny, mostly above ground level and fierce!

The exercises done on the Wunda Chair are sometimes familiar: Swan, Teaser, Horseback, Spine Stretch, Star. However our Mat surface here on the Chair is minimal.

No lying down and not much room to sit or kneel.

Our Wunda Chair exercises put a different spin on our fundamentals:

  • The Roll Up on the Mat and the Elephant on the Reformer become the Push Down.
  • The Knee Stretch Series on the Reformer morphs into the Mountain Climb.
  • The Wunda Chair closes up the parameters for our Spine Stretch.
  • The Frog shows up everywhere: Arm Frog, Frog Facing Away and Frog Facing Chair.
  • Swan Dive¬†is similar minus¬†the support for our prone body position.

With our beloved Pilates method we're always in familiar territory and yet NOT.

I plan to implement a Dust Off Your Wunda Chair Challenge for myself.

30 days.

13 Exercises:

  1. Footwork
  2. Pull Up
  3. Push Down
  4. Spine Stretch
  5. Teaser Stretch
  6. Swan/One-arm/Dive
  7. Teaser on the Chair (video tutorial at the bottom of  this post!)
  8. Mermaid Seated
  9. Flying Eagle
  10. SemiCircle
  11. Going Up Front
  12. Mountain Climb
  13. Star

Wanna play along?

Let me know in a comment below if there are exercises in my 13 that are unfamiliar to you.

I'll film a video of this full Wunda 13 Workout and also highlight unfamiliar exercises in a tutorial of their own.

Let me know what you'd like to see next!

A few of the exercises are daunting, and please know I feel the same way.

And if you've got a favorite to stick in there, feel free. There are sooooo many good ones.

13 exercises?!

Yes. My list began with 10 only to grow to 13 as I couldn't part with a few faves.

Teaser on the Chair

The Pilates System: Teaser on the Wunda Chair

Today's exercise will start us off with a bang. I find it particularly hair-raising, but with further exploration and connection I am gaining more control.

Sweet, sweet control.

In the video at the end of this post you'll find tips to refine your Teaser on the Chair:

  • Teaser on the Floor is a strengthener of our Round shape and of our Teasers all around the studio.
  • Teaser 1: legs remain in the air
  • Optional pumping the pedal: remember our priority of closing the pedal with control.
  • Teaser 2: legs lower and extend the hip.
  • Teaser 3: Everything down, everything up. Jay Grimes described this version to me as “just like rock-a-bye baby…” as I was sweating buckets of course.

Enjoy this short tutorial. 

Share your successes in a comment below.

Related Posts:

I am my own Spine Corrector: How to Lower your Legs in the Hundred

I am my own Spine Corrector: How to Lower your Legs in the Hundred

In my weekly lessons (mostly on the Reformer because I am obsessed), Karen Frischmann has been encouraging me to reach my legs/thighs long and away from my center.

At first I admit I had no idea what she was talking about.

It was not until months later in the midst of the Overhead on the Reformer that I understood.

I am my own Spine Corrector.

Over time, using the entire Pilates system, the gifts we receive from each of the various apparatus get built right into our bodies.

How nice.

It's no secret that the firm support of all the apparatus act as a template for the shape of our backs: lying down on the Mat, Cadillac and Reformer; upright and tall along the Electric Chair and Arm Chair.

But what about the round apparatus? Surely they are our teachers too.

31 Days of the Hundred

March MATness 2016 coaxed me to get up close and personal with my Pilates Mat exercises.

In the Hundred, figuring out how to maintain the length and strength of my back despite my legs reaching lower became one of my pet projects for March (and beyond, evidently).

A noble pursuit.

I begin my Hundred lying down and lift everything into position.

Wherever I park my legs I can get the job done, but are they really connected to my center?

Perhaps not.

Enter the Spine Corrector.

I am my own Spine Corrector: How to Lower your Legs in the Hundred

The Spine Corrector is an amazing apparatus that truly lives up to its name. With the opening and ‘correcting'¬†of the spine, this apparatus also promotes¬†an opening of the hips, thighs and shoulders.

Over time, the muscular action we cultivate in the Spine Corrector exercises will infiltrate the body.

And elsewhere in the system we've got numerous occasions to be our own Spine Corrector:

  • High Scissors and High Bicycle on the Mat
  • Other inverted exercises: The Overhead, Corkscrew, Control Balance
  • The Hundred and the Ab 5 on the Mat: Yes you are working your stomach, but there's a lot of hip opening and seat action to complement your abs of steel.

One clear example is the High Scissors and High Bicycle on the Mat.

We do the identical exercises on the Spine Corrector.

I am my own Spine Corrector: How to Lower your Legs in the HundredI am my own Spine Corrector: How to Lower your Legs in the Hundred

Now you see the Spine Corrector…and now you don't!

Or do you?

Now let's take that same idea and apply it to another inverted exercise, the Overhead:

I am my own Spine Corrector: How to Lower your Legs in the Hundred

S-t-r-e-t-c-h those legs up and over the imaginary Spine Corrector behind you.

Now to the Hundred to look for length in the back by being our own Spine Corrector.

Perhaps the hardest of all…

I am my own Spine Corrector: How to Lower your Legs in the Hundred

I can use the same feeling in each of these examples: the same scoop of my stomach and I can imagine reaching my thighs and legs over the apparatus which is now imaginary.

An integral facet of our minds, imagination is a fantastic tool to control our muscles.

Romana Kryzanowska spoke about the 5 parts of the mind inherent in our Pilates workout:

Pilates is ‚ÄúIntelligence guided by the will using memory and imagination assisted by intuition.‚ÄĚ

You know how I feel about control.

The mind in charge of the body.

My favorite.

It is called ‘Spine Corrector

Remember the Spine Corrector is best at doing just what its name suggests. As it lengthens and balances our various curvatures, our lower body learns a new way of moving along the Spine Corrector.

And over time…you are your own Spine Corrector!

Give these tips a try in your next workout.

Questions? Leave me a comment and let's have a chat.

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