Thanks Order of the Pilates Exercises: Transitions on the Mat 9

Thanks Order of the Pilates Exercises: Transitions on the Mat 9

Welcome to Episode 9 of Transitions on the Mat!

In this episode we'll pick up with Rocking – the 3rd and final time you'll transition to your stomach in the workout.

Post Rolling Extravaganza and into Rocking

Perfecting the transition to Rocking is another obsession project of mine.

Often we reach for our feet – especially if the Rocking position is a big stretch – by shifting side to side, grabbing one foot and then the other.

It can be a challenge to keep the initial set up as symmetrical as possible.

To that end, I begin on my stomach with my legs long on the mat and my arms long by my side, palms up. Now I can use all the length and reach in my body to my best advantage.

Once I have reached my toes long behind me I will start to bend my legs. Next I'll lift my chest and reach both arms back with the intent of placing both feet into my hands AT THE SAME TIME.

Give it a try.

You'll get some good intel on your body whether you're successful or not. It took me a while to be able to take both feet together. For a while I stayed symmetrical as long as possible and then wiggled a bit to get hold of my feet.

These things take time.

  • Finish your Crab.
  • In one swift maneuver turn onto your stomach, arms and legs long on the mat.
  • Reach and lift into your Rocking position and begin!

Post Rocking and into Control Balance

A word about arriving into position for Control Balance

My preference is to keep the arms down by the sides and lift the lower body overhead as you do in the Jackknife.

Once you are balanced in this position reach your arms out to the sides and then overhead. At the same time you'll bring one leg down to hold your ankle.

Focus on the lifting leg in this exercise. Try not to park your lower foot on the floor.

Balance, yes?

Worst case scenario, you'll roll down onto the mat.

Boy, this exercise really earns its name!

  • Finish your Rocking.
  • Sit back into our beloved counter stretch. Really milk it after this one:)
  • Efficiently turn onto your back for the Control Balance.
  • Lift yourself into the Control Balance and go!
  • Finish and roll down onto the mat and up to a standing position.

Options for Standing Up

I enjoy playing with different options for getting up and down to the mat.

1. Traditionally you'll stand with one foot crossed over the other. You can cross over either way, and of course we like to encourage you to choose whichever is most challenging. Your heels can be lifted which will test your balance further. You can also keep the heels down increasing the lift you'll need in your back to descend to the mat.

2. You can stand with both feet together for a deep aboriginal squat to the mat (my favorite).

3. If you've got a stronger/weaker side and you're up for a challenge you can descend in a 1 leg pistol squat and rise up on your other leg (also my favorite). It becomes a good test of your memory to remember which leg you used way back at the beginning of your workout.

4. Also, if your knees bother you – you may leave it out. It's still a great workout if you begin lying down.

Take care of yourselves. Don't be a hero… 🙂

Enjoy this short vlog!

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