Thanks Order of the Pilates Exercises: Mat Transitions 10

Thanks Order of the Pilates Exercises: Transitions on the Mat 10

Welcome to Episode 10 – the final installment – of Transitions on the Mat!

In this episode we'll look at some options for the Push Up series.

Know where you are and know where you're going.

In Pilates, the Push Up series is as much about the getting to the position for Push Ups as it is about the Push Ups themselves. Use your control and walk your hands out to a perfect position in 4 steps only.

Depending on who you are, you can vary the amount and style of Push Ups that you do. If getting into the series is challenging you can focus more on that part and just hold the plank position for imaginary Push Ups (shall we say).

Push Up options you may enjoy:

  • 1 set of 3 Push Ups – and done!
  • 3 sets of Push Ups – 1 Push Up per set.
  • 3 sets of Push Ups – 1, then 2, then 3 Push Ups (adding 1 more each time)
  • 5 sets of Push Ups – 1, then 2, then 3, etc… until in the last set you do 5
  • Clapping Hands Push Ups – 1 each set or if you can do more, by all means…
  • Clapping Feet Push Ups – these are not for the faint of heart…
  • Clapping Hands and Feet Push Ups – for those that have great hops (not me) and get enough air to get it all done.

Enjoy this short vlog!

Late to the party? No prob.

Thanks Order of the Pilates Exercises: Transitions on the Mat 8

Thanks Order of the Pilates Exercises: Transitions on the Mat 8

Welcome to Episode 8 of Transitions on the Mat!

In this episode we'll pick up with our 3 rolling exercises: Boomerang, Seal and Crab.

Yay! What fun 🙂

Post Side Bend and into the Boomerang

  • Finish your Side Bend.
  • Bring your feet to the front of the mat and get into position.
  • Use your scoop just like your start of the Open Leg Rocker to begin your Boomerang.

Seal

  • Finish your Boomerang.
  • Assume the position of the Seal and go!

A word about our Seal to Crab transition

The positions of Seal and Crab are relatively similar. You'll simply change the hold on your legs and keep rolling along.

To begin your Crab you have 2 options:

  1. Change while upright (in the front), or
  2. Change to while upside down (in the back)

To change from Seal to Crab in the back, begin an additional Seal. Change when you are upside down. It's my preference to perfect my lift while upside-down and rearrange the leg position to Crab in the air.

It's a challenge to get the Crab action of the leg switch yet still not lose your lift.

You've had time to perfect your lift while upside down in the two preceding exercises. By the time you get to the Crab you'll be a pro.

To change from Seal to Crab in the front, keep your balance post Seal and change your position to the Crab. Begin your Crab by rolling up and forward over your feet first.

Crab

  • Finish your Seal either in the front or in the back.
  • Change your shape to the position for Crab and go!

Part of the beauty and challenge of this rolling series is that our rolling shape continues to get ever smaller.

Pay attention as your shape changes from Boomerang to Seal and finally to Crab. Investigate fully how to make your body roll as smoothly as possible.

Cultivate as much length and opening in the back as you can…

Rocking is coming…

Enjoy this short vlog!

Missed an episode? No prob.

Thanks Order of the Pilates Exercises: Transitions on the Mat 5

Thanks Order of the Pilates Exercises: Transitions on the Mat 5

Welcome to Episode 5 of Transitions on the Mat!

In this episode we'll pick up with the dreaded High Scissors and High Bicycle

Post Neck Pull and into the High Scissors

  • If you've got the strap on your feet, take it off.
  • Lie back and lift yourself into position for the High Scissors.
  • Begin your High Scissors.

High Bicycle

  • Finish your High Scissors.
  • Begin your High Bicycle.

Shoulder Bridge

Here you've a few options. Use the transition that's most appropriate for your body.

I'm a big fan of all three.

1. One Leg and then the Other

  • Finish your High Bicycle.
  • Reach the last leg of your bicycle all the way down to the mat.
  • Bring your other leg down onto the mat and into position.
  • Adjust your hand position: fingers facing outward.
  • Begin your Shoulder Bridge.

2. Look Ma, 2 Legs!

  • Finish your High Bicycle.
  • Reach both legs up together and all the way down to the mat. Control please.
  • Adjust your hand position: fingers facing outward.
  • Begin your Shoulder Bridge.

3. Take your time, enjoy it.

  • Finish your High Bicycle.
  • Place your arms down along the mat.
  • Roll your back down with control.
  • Bring yourself into position for Shoulder Bridge.
  • Begin your Shoulder Bridge.

Post Shoulder Bridge into Spine Twist

  • Roll your back down with control.
  • Sit up into position.
  • Begin your Spine Twist.

Enjoy this short vlog!

Missed an episode? No prob.

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