Welcome to Episode 6 of Transitions on the Mat.
We’re about halfway through the Pilates Mat exercises.
Happy March MATness 2016!
Post Spine Twist into Jackknife
- Lie back along the mat.
- Use the handles on the mat if you have them (if not, arms are long at your sides).
- Begin your Jackknife.
The Side Kick Series
If you are able, lower your legs all the way down to the mat to complete your Jackknife.
My preference is to start the Side Kicks Series with my right leg, so I will lie on my left side first.
- Lie on your left side.
- Line up your elbow, shoulder and hip along the edge of your mat.
- Bring your feet onto the satellite box (or just beyond the front edge of your mat).
- Begin your Side Kicks Series.
- Roll onto your stomach to transition to the other side.
- Repeat on your right side.
Teaser
- Finish your Side Kicks Series.
- Lie onto your back.
- Center yourself top to bottom and side to side.
- You are in the same position as the beginning of the workout pre – Hundred.
- Begin your Teaser!
Hip Circles
A challenging variation of the Teaser, try not to get too bunched up about this one.
- Come up for your final Teaser.
- Bring your arms into position for the Hip Circles.
- Complete your Hip Circles.
- Return to your Teaser position and roll down to the mat to finish.
10 Responses
I’m LOVING the Mat so much more since dialing it in (or trying too) with these transitions 🙂 Those Hip Circles are incredibly challenging…hip wobble is my current status but I tell you, nothing makes me feel more “worked” than the Mat! Keep ’em coming grrrrrl. xo
oh, yeah! I’m embarking on manifesting a Pedi Pole today 🙂 pilatesology.com/2013/05/do-it-yourself-how-to-make-your-own-pilates-pedipole/ LIFT LIFT LIFT
Fantastic! Please send photos…I may not be able to contain myself until I see you/it on Friday…ooh and I have another “lift!” discovery to share with you…you can never do it enough (every so often I must discover this AGAIN). xo have a good week!
oooo can’t wait! LIFT. TRICKS. got the pipes…hoping the rain holds off so I can sand them 🙂
Yay! Keep up the good work 🙂 Each day after we finish our Mat exercises for the day Joe has started saying “abs glistening in the sun.” I’ve decided it’s a new hashtag for MM2016. We get silly when we work out LOL…But today the Hundred felt like I always do it at 5am – crazy!
JOE! #absglisteninginthesun. Definitely a new MM2016 mantra…glistening under customized Pilates pajamas!
Great Andrea! Thanks very much! Here my clients getting more and more support from you ????????
Thank you Luz! I am glad you and your clients are finding the Pilates information helpful 🙂 I hope we can see each other soon – xo
Loving this! Just wondering though, that tough transition from jackknife to side kick series where you lower your legs all the way to the mat and they’re long and ready for SKS, how would you advise you transition elegantly if that range is not available to you?
Hi Lisa,
Thanks so much for reading and for sharing your thoughts and questions here. Please know that my transition lowering the legs all the way to the mat after Jackknife is a nice challenge for me. It is not “official” in any way. You can certainly find a more appropriate transition for yourself. Finish your last Jackknife and after rolling down you can bring the knees into the chest and then sit up and get into Side Kicks from there. Just find a way to be nice to your back after Jackknife and then you’ll discover an efficient way that is best for you to get into the Side Kicks.
I hope this helps. Have a great day 🙂