5 Hot Tips to Ignite your Hip Twist and Swimming Exercises

The Hip Twist on the MatHey there –

It's been a rough couple of days on the Mat, my friend!

At the time of this writing, March MATness lands us on everyone's fave, the Hip Twist or Hip Circles.

Tomorrow brings another doozy, Swimming.

You're in luck!

I've got some hot tips on these nasty little exercises. Make them favorites-in-training!

The Hip Twist is a perfect way to meet people.

Way back in 2011 I met one of my favorite Pilates peeps and #marchMATness founder, Benjamin Degenhardt at a Pilates event hosted by another Pilates bestie, the Pilates Nerd Queen herself!

Little did I know this meeting would teach me about green screens and get my Hip Twist ready for its closeup.

Yup, that's me doing my best Benjamin-doing-Hip-Twist impression – needs work I know.

1. Consider the Hip Twist as an elaborate Teaser 2.

The best way to pull yourself off the ceiling about the Hip Twist is to take your mind to a happy(er) place.

The Teaser 2, which you've completed just moments before it's time to Hip-Circle-it-up has many of the same elements as the dreaded Hip Twist.

Keep the lift in the trunk of your body and change your lower-lift to a modest circle at first.

Remember all the lift in the body that's required to move the carriage for Frog+Circles on the Reformer? Well, now is when you need it.

Oh, Gravity! (shakes fist at the heavens)

2. How are those hands back there helping me??

Use your hands on the Mat behind you for the Hip Twist to your best advantage. You're spot on to look for the assistance this position can give you.

Oh Stomach Massage Series, where are you now? Keeping your lift when the hands hit the Mat can be problematic.

Try this: Reach back and don't touch.

Now you'll discover what should hold you up and how your arms placement can assist you.

3. Don't let your body get dragged away by a pair of circling legs.

You've all seen this exercise done with huge circles at the expense of everything else.

Try out my rule of balancing out your forces: the part of the body that's just (in this case) sitting there doing nothing, should be doing all the work.

Use your circles to challenge how lifted and above-it-all (and Joe-Pilates-arrogant) your body can be.

How did I adjust my bad attitude toward Swimming?

Swimming on the Mat

Why, by making a T-Shirt of course!

Nothing motivates my Swimming more than being in a Mat class. Every teacher will make me swim for much longer than I ever do myself LOL

So at home I have Jaws for my inspo.

I created this image for March MATness 2017 when I simply hated this exercise.

Now in 2021, it's not great, but I don't really hate it. I view it as a project to work on.

Yup, add it to the list, right?

And remember, it's gonna be a great workout. Do the nasty exercises and then move on. We have other exercises.

4. The premise of the Pilates method is THE best Swimming hack I've found.

Whoa, don't get all crazy and whip out the premise of the method right here in the middle of the Mat!

Yes.

Joe Pilates literally has your back on this one. At the beginning of many a Pilates workout, you begin lying down.

The Mat especially gives luxurious support to all of the back of you.

Use the previous exercises (Teaser and the Hip Twist) well.

These 2 exercises lie you down on the Mat, “ironing” out the backline of you along the Mat over and over again.

Not to mention you've done it earlier in the workout: Hundred, Roll Up, Roll Over, One Leg Circle, etc…

Take a moment to use the Mat behind you.

Use your muscles, your opposing forces to elongate the back of you.

This is the challenge of Swimming, right? To keep the back long in an extended position. Not easy to do.

Once you feel you've memorized the feeling of elongating your back against the template of the Mat, turn over onto your stomach and prepare for your Swimming.

Be the Mat…and then flip over.

Now without the Mat behind you, find the same elongation, as much as you can.

Start slowly, trying to duplicate and then maintain the length of the back of you as you start to swim.

See how you do.

5. Watch beautiful movers to better your own execution.

My acting school was holding auditions for the role of the Bawd in Shakespeare's Pericles. I was in the midst of reading and my teacher plucked the script from my hands:

“Whore isn't quite at your fingertips, Andrea.”

Yup, instead I was cast as Marina, Pericles' daughter who gets kidnapped by Pirates and sold to a brothel.

Much more my speed…

And it's no secret, Swimming is not in my wheelhouse either. It's okay.

I feel the same way about Swan Dive, actually – hmmm… coincidence?

It's helpful to find another body to watch – a body that understands and coordinates well in the exercise. That often helps my body to get the idea of what I'm after.

Meet Christina, my Swimming inspiration:

This video shows a Swimming that is streamlined like a jet. I do not feel like a jet when I do this exercise.

So I watch, I do my exercises and I try again.

Oh, reeeeeeeeaaachhhhh… yes that feels better.

Try these hot tips and share your success in a comment below.

March MATness 2017: Let the Games Begin!

March MATness 2017: Let the Games Begin!

It's hard to believe we are on the cusp of March MATness 2017!

How did it all start?

March MATness 2017: Let the Games Begin!

Now in its 5th year, March MATness is a global celebration of the original Mat exercises and brilliant body conditioning system that is our beloved Contrology.

Read more here.

OMG I love the Mat exercises!

March MATness 2017: Let the Games Begin!

Yes.

It's true.

I'm endlessly fascinated with all of Joe's Mat exercises. He stretches us to the very edges of our capabilities with infinite variations on a theme.

My personal Mat workout consists of the 34 exercises from Joe Pilates and the 3 extra ‘Series of 5‘ exercises reportedly added by Romana Kryzanowska: Single Straight Leg Stretch (Scissors), Double Straight Leg Stretch (Lower Lift), and Criss Cross. Another staple is Thigh Stretch, an exercise Jay Grimes learned from Joe Pilates in the 1960s.

Which brings my total to a whopping 38 exercises!

Sometimes I like to add the High Bridge after the Shoulder Bridge. Because I can.

And if you can you should.

Every little bit of this workout can be completed in under 30 minutes.

Let's get the party started with the Hundred on Wednesday March 1, 2017.

The Order of the Universe

March MATness 2017: Let the Games Begin!

I'm a huge fan of Joe Pilates' original order of the Mat exercises.

What a precious gift from Joe Pilates.

We've got an entire month (and beyond) to focus on his brilliant sequencing.

Thanks Joe.

If you're new to the order of the Pilates Mat exercises get your list of the exercises here.

Stay tuned in March for the debut of My Mat Poster…coming soon!

3 Cheers for our Faves

March MATness 2017: Let the Games Begin!

This year I'm thrilled to have a few more favorites on the Mat than in previous years. Maybe you do too.

Since last year's MATness I have come to thoroughly enjoy Swimming.

Way more than I ever thought possible…

Other stretchy favorites include Control Balance and Bicycle.

Don't get me started on the rolling exercises…  #goodtimesroll

Wanna take a closer look?

March MATness 2017: Let the Games Begin!

On the Mat, perfecting your exercises can take time.

Use these posts to dive in deep this week and sail on through the weekend:

Maybe you're ready to link your exercises together into one glorious chain of movement?

Tighten up those transitions between exercises all month long:

Or you can watch the playlist on YouTube.

MATness All Month Long

I hope you'll join me here for Mat-centric posts as we move and sweat our way through the MATness.

Got an exercise you'd like to see featured in a post or tutorial?

Leave a comment below and I'll get on the Mat!

And here's where you can find me in 2017.

1 Moment of Clarity with a Pilates Twist

1 Moment of Clarity with a Pilates TwistIn a race to the top of my Most Challenging list are the Pilates Side Bending exercises and the Pilates Twisting Exercises.

Naturally a part of me loathes them. A pretty big part of me until recently. They are difficult and therefore exactly what I need to be doing.

Even the nasty ones.

Twisting feels good to my already-twisted-a-bit back.

Me? Twisted?! Thanks for the feigned shock, I appreciate it.

As my understanding and execution improves I am (slowly) beginning to love them (a little bit). I almost enjoy the Criss Cross on the Mat. Ridiculous!

The secrets I am discovering? You'd better sit down for this one.

It's all about LENGTH.

Yup.

No more tricky twisty cranking around to get more “twist”. The power of posture is remarkable.

Lifting up and forward can solve the world's problems.

I am now sure of it.

1 Moment of Clarity with a Pilates Twist

On Saturday August 24, 2013 I am thrilled to present a mat class at Prana Pilates, home of the lovely Karen Ellis. Hope you can join me. Sign up here and click on the WORKSHOPS tab.

Check out Karen's new site Pilates Nerd that “aspires to shake things up and redefine what it means to be a nerd. A Pilates Nerd is a highly intelligent individual, does Pilates, gets really excited to learn, and is fascinated with most everything related to Pilates.”

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