Feb-28-10
Can I use a yoga mat for doing pilates?
Does anyone know where I can get a body band (the one used for pilates) here in Manila?
Yes. In fact many mats are marketed as both yoga and pilates.
Archive for February, 2010
I like to have a balaned workout regiment and for core strength I do pilates 2-3 times per week. Should I be doing other ab exercises in addition to this?
Your pilates exercises should be fine for now, but just remember to change up the workout every two weeks (or at least once a month) or your body will become accustomed to doing those exercises and they won’t be beneficial anymore.
Also, make sure that your core exercises include all parts of the core, not just abs. Make sure you’re working your sides and back.
Pilates KG Curl with Aliesa George. — Subscribe to my YOUTUBE Channel so you get updated when I post a new Pilates Fitness TIp Video for whole body health.
Today I want to share with you the benefits of the KG Curl exercise. This is a preparatory exercise that can be done at the beginning of your workout to help get your abs working properly, and help keep the stress and strain out of your neck and shoulders when you are in a curled up position for exercises like the Hundred.
Its called the KG Curl in honor of Kathy Grant, one of the Pilates Elders, and a student of Joseph and Clara Pilates. Kathy has a brilliant way of communicating the importance of using the leverage of the upper abs to support and the weight of the head and shoulders when we curl up off the mat for core conditioning.
Your KG Spot is right at the bottom of the breastbone. I like to think of the KG Spot as the teeter-totter spot to lift the head. If the KG Spot drops back and down, the head and shoulders curl forward and up.
Used correctly, it takes most, if not all, of the stress out of the neck, and puts more of the work where we want it anyway in the abs and torso.
I use the KG Curl with my clients to help improve core strength and back mobility, and to help clients learn how to reduce neck strain during their abdominal training exercises.
Heres how to practice a great KG Curl:
Step One: Lay on your back with your knees bent and feet flat on the floor.
Step Two: Place your hands behind your head to support the head and neck. Rather than
having the elbows wide, which causes the upper back to arch and lift off the mat, be sure to keep the upper arms in with the elbows reaching away from the body. This helps to help spread the shoulder blades, and puts the upper back bones closer to the mat before you start the exercise, which makes it easier to flex the upper spine to bend into a good position.
Step Three: Inhale to lengthen the spine (from the tail to the head). Exhale, look towards the front of your shirt, pull down under the arms and around into the abdominals bending forward - up and around the KG Spot to peel the head and shoulders up off the mat until the bottom tips of the shoulder blades are touching the floor.
Step Four: Hold the KG Curl and Inhale into the back of the body lengthening the curl. Exhale and strive to pull the abs in a little more, and eek a little more bend and curl up out of your body. Be sure that any additional lift comes from pulling down under the arms and around into the stomach. Pulling to lift with your head, hands, and chest is cheating! The head should stay heavy in the hands and the lever that pulls in and down to lift the head and curl higher are the muscles under the arms and around into the higher abdominals and KG Spot. Hold your KG Curl for 3-5 breaths then slowly roll your upper back, shoulders, and head back down to the mat.
Your goal is to curl up just to the bottom tips of the shoulder blades, which should put the head in a vertical position just like it is when you are standing. We dont notice the weight of the head when we are standing with good posture, and with time and practice, you wont notice the weight of the head when you are in a great position for the KG Curl. Over time this feeling will transfer to all of your other abdominal conditioning exercises!
If your back and neck are stiff it can be a challenge to bend forward so the hand placement behind the head can help you release some of that upper body tension while youre strengthening your abs to be able to curl up higher.
If youre a little larger around the middle, you may have a little extra mass in the way of an effective curl, which can be one of the reasons you feel neck stress during pilates matwork. So anytime its appropriate, use the hand placement to help support the head and neck. As you continue to get stronger, and begin to see the shape changes youre looking for, it will be easier and easier to curl up into a great KG Curl all the way to the tips of your shoulder blades with zero neck strain.
http://www.Centerworks.com
Duration : 0:8:0
Learn how to do the high half toe pilates exercise in this free health and fitness instruction video.
Expert: April Plank
Bio: April Plank is a Pilates instructor.
Filmmaker: Christopher Rokosz
Duration : 0:1:29
Level 2/3 full body mat class taught by Kristi Cooper White, filmed on January 12, 2010 at our Pilates Anytime studios in Santa Barbara, CA.
To watch the full class, go here: http://www.pilatesanytime.com/class-view/44/video/BASI-Pilates-Pilates-Class-by-Kristi-Cooper-White
Kristi teaches a class which prepares the student to take a BASI Pilates® Flow Sequence™ class. The Flow sequence™ is a technique BASI teachers use that links one exercise to the next with seamless transitions in an effort to keep the student focused and the intensity high. This a well rounded class that links many exercises together yet leaves space to answer a good question and offer detailed cues.
Duration : 0:1:57
For More Info or to Buy Now: http://www.hsn.com/redirect.aspx?id=il&url=http%3A//www.hsn.com/cnt/prod/default.aspx%3Fpfid%3D392567&afsrc=1&sourceid=youtube&cm_mmc=advsvc*youtube*na*392567
Sculpt your way to a better body with the Pilates Power Gym with 2 DVDs and Pilates Power Workout Bar. This great home gym system combines the best of Pilates and traditional strength training in…
Prices shown on the previously recorded video may not represent the current price. View hsn.com to view the current selling price. HSN Item #392567
Duration : 0:22:47
Feb-23-10
Pilates for Men
Pilates is a comprehensive workout from head-to-toe. However, it has often been misidentified as a woman’s exercise. It may surprise you that Pilates was created for men originally.
Pilates was first developed by a German born boxer and gymnast named Joseph Pilates. He first named his method of exercise Contrology since he believed that his method of exercising used one’s mind to control the muscles of the body. The main focus of this program is on the core postural muscles. They not only help to keep the body balanced, but they also help to provide support for the spine. A person has to be aware of breath and the alignment of the spine as he or she works through the pilates exercises. An emphasis is also put on strengthening the deep torso muscles. This is important to help in alleviating and preventing back pain.
Joseph Pilates first formed his method of exercising during World War I in an effort to improve the rehabilitation program that was expected to be needed by many of the returning veterans. Pilates believed that mental and physical health are essential to one another. His precise movements emphasized form as well as control to help the injured soldiers regain their health by strengthening, stretching, and stabilizing key muscles. “The Pilates Principles” were created by Joseph Pilates to help condition the whole body, which includes proper alignment, precision, centering, breathing, concentration, flowing movement, and control.
Many famous male professional athletes such as Jason Kidd, Tiger Woods, Ruben Brown, and Curt Schilling have all added Pilates to their training programs. They want to enhance their coordination, strength, and flexibility by developing these core muscles areas.
Most men who frequently exercise are strong, yet their muscles remain incredibly tense. Due to this reason, they more than likely find it hard to do a strength and reach test. This is due to the fact that the male hamstrings tend to be inflexible and tight. The answer is Pilates; it sculpts the body from the outside thus making tight areas more agile. These exercises also improve and make many functional activities much easier on your joints and muscles.
Pilates trains seven major physical performance factors. These include posture, stability, coordination, functional strength, balance, flexibility, and endurance. Although strength training is of the utmost importance, it is just as important to stretch the muscles in order to build longer muscles that are more agile.
For men who are over the age of 50, prostate cancer is a very common disease. It is believed that the deterioration of the pelvic floor muscles is a major factor in acquiring this disease. By practicing Pilates, the muscles are effectively strengthened. As a result, the risk of getting prostate cancer is lessened. Pilates will also enhance sexual function. Therefore, sexual dysfunction may be decreased when the male practices Pilates.
Pilates does not contain a lot of repetitious exercises that bore you to tears! You only have to repeat a few postures properly before you go on to the next movement. If you want to turn Pilates into a resistance-training workout, then Pilates classes for men may concentrate on building muscle tissues and preventing injuries. To do this, more resistance props may be added to the Pilates program. Pilates for the male sector of the population focuses on a well-balanced aesthetic. This is where Pilates for women differs. Females desire a lean, sculpted body. Any man can practice Pilates with the intention of gaining explosive strength, widening their range of motion as well as flexibility and building stamina and boost energy levels.
So, men, do not think you are wimps by practicing Pilates. You may find out that it will do you a mountain of good!
There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
Please visit my blog at www.stretchorpilatesforbackpain.com
Steven Giles
http://www.articlesbase.com/fitness-articles/pilates-for-men-669371.html
Feb-23-10
Pilates Goes to College
Just a few years ago, Kim Gibilisco, a choreographer, dancer and Polestar- and Stott Pilates–trained instructor, was teaching private Pilates sessions in her Manhattan studio. Today, she is an Assistant Professor of Dance at Shenandoah University in Winchester, Virginia, and the woman responsible for bringing a Pilates mat certification program to the school. Here she discusses how she came to be SU’s Pilates Program Coordinator and where Pilates fits in the university setting.
PP: How did the idea of a collegiate Pilates program come about, and what did it take to convince school officials?
KG: When I accepted my position in the Dance Department at SU, my chairperson, Erica Helm, and I discussed the possibility of offering a Mat Teacher Training course to our students. I designed the curriculum in the summer of 2005 then applied for Pilates Method Alliance (PMA) approval as an Educational Member. Applying to the PMA was an important part of the process, as I wanted to be sure that our program was properly sanctioned. I also wanted to ensure that our graduates could apply for PMA membership and be accepted into Apparatus programs in the future if they wanted to pursue more. The Mat program was approved and we began running the program in Fall 2005. The program was embraced from the very beginning by our university.
PP: How did you design the curriculum and what are the requirements?
KG: I designed the curriculum specifically for a student population (ages 19-25) who may not have had any experience with the method. One semester of college level anatomy is required to enroll. Since our students are in a four-year program (versus typical weekend-based training seminars), I wanted to capitalize on the available time I had to teach the material. I determined that a two-semester sequence was the most effective way to teach the material to this population. Students must earn at least an 84% in the first semester to advance to the second semester.
The first semester entails 2 hour of Mat experiential and 1 hour of lecture per week. In the second semester, students take Mat once a week with me. Then students rotate in teaching the whole group a Mat class once a week. Following a student Mat class, participants offer feedback on the effectiveness and teaching style of the student instructor. In the second semester, the lectures focus on teaching methods and class design. Using their understanding of the Trilogy, the 6 Pilates Principles (control, centering, concentration, flowing movement, precision and breath) and the 5 Pilates Lab Principles (use of inhalation and exhalation, pelvic floor, restorative poses, visual gaze and neutral spine) students design a class with a theme or concept they want to address. Written and practical midterms and finals are also administered.
Using some of the Mat Teacher Training models I researched, I designed the curriculum to include lectures and practicums that I believe are important in becoming a well-rounded teacher of the method. For example, our students are tested in physical practicums where they must demonstrate their mastery of the 34 exercises as well as in teaching practicums where they must demonstrate their ability to teach confidently and effectively. I also wanted to offer students course work on the various props used in the Mat work, (e.g.: magic circle, foam roller and thera-bands and thera-ball) so that they did not need to attend continuing education courses outside of the university setting to develop their breadth of knowledge. In addition, I teach contra-indications for diabetes, orthopedic issues and pregnancy so that our graduates feel comfortable with teaching a variety of populations. What I stress the most is the importance of “knowing what you don’t know and to teach ONLY what you know.” For example, if a client asks them about an orthopedic issue that is out of their scope of practice, they know to refer them to a medical professional. Our students are taught how to self-assess and where to look for more information if they are unclear.
PP: Are you the only instructor involved with the Pilates program?
KG: Yes, as per the PMA, all teachers must have at least 5 years of teaching experience to instruct teacher trainers.
PP: What type of students does the program attract?
KG: Up until 2007, we have had primarily dance majors enrolled in the program. However, this academic year our Music Theatre majors and staff have also enrolled and successfully completed the program. For the 2008-2009 academic year, we have dance majors, music theatre majors, SU alumni and community members enrolled.
PP: Are students who complete all the requirements considered certified Pilates instructors?
KG: Only the PMA can “certify” teachers in the method. As an Educational Member of the PMA, our teacher trainers are given a certificate of completion with the SU and PMA logos on it.
PP: Is Pilates an actual major, and if not, how does it work into a student’s graduation plan?
KG: Our Teacher Training Program is an elective course that can fulfill a dance elective requirement.
PP: How many students have been through the program, and are they actively teaching now?
KG: We have had 26 students complete the Mat Teacher Training course of which 14 students are actively teaching pilates mat.
Jessica Cassity
http://www.articlesbase.com/yoga-articles/pilates-goes-to-college-717209.html
Feb-23-10
Pilates for Beginners
You may be wondering just what the craze is about Pilates. This is one of the fastest trends in fitness today. So, you want to jump on the bandwagon and try out Pilates for yourself? First, you must begin with some basic warm-up exercises. They will prepare your body to safely execute more challenging exercises in the future. Here are some beginner exercises that will help you jump into the program:
Warm-up – Arm reach and pull
This Pilates exercise will help to establish shoulder stability. It will increase the awareness of scapular placement as well as movement.
.Warm-up - Arms Over
This is a fundamental exercise in Pilates. It not only helps to improve posture but it increases the range of motion in the shoulders and gives the trunk more stability.
Warm-up - Angel Arms
This is a terrific exercise to perfect your understanding of how your shoulders and arms affect the back as well as the ribcage. This exercise will help to develop core stabilization awareness, helps increase the range of motion for the arms and shoulders and improves posture.
Warm-up – Imprinting
This is probably the most basic exercise in Pilates. This exercise is centering and deeply relaxing. It is great for stress reduction and a good way to center yourself before you begin any exercise routine whether it is Pilates or not.
Chest Lift
This may look like the “crunch”, but there are some major difference between the chest lift and the way people do a “crunch”. Here’s how you do this:
• Lie on your back, knees bent keeping your feet flat on the floor. You want to make sure that your legs are parallel. Now you are in a neutral spine position and have a natural curve of your lower spine. This creates a slight lift off your mat.
• Bring your hands behind your head with your shoulders down and fingertips touching each other.
• Take a few deep breaths. Check your body to make sure it is in the proper alignment. Your neck should be relaxed and your ribs should be dropped.
• Bring your head up slightly toward your chest and then drop back down again.
The Hundred
This exercise is often used as a warm-up for the abs and lungs. You must coordinate your breathing with the movement and try to be strong and graceful as well. This is a challenging exercise. Here’s the way to do it:
• Lie on your back with knees bent. Your shins and ankles should be parallel in height with the knees. Your hands should be put behind your knees for now. Inhale.
• Exhale. Your head should be brought up and your chin down. Using your abdominal muscles, curl the upper portion of your spine off the floor. Your shoulders should be engaged in the back. You should now be gazing down into the scoop of your abs. Hold this position and inhale.
• Exhale. You now want to deepen the pull of your abs while extending your legs and arms and point toward the wall that is in front of you. Your legs should be as low as you can get them without shaking. You also do not want your lower spine to jump off the mat. Extend your arms straight out low, and with your fingertips reach for the far wall. Hold this position.
• Breathe in five times and out five times. These should be short breaths. As you do this, you should be moving your arms in an up and down manner – a small pumping of your arms. Your abs should be doing the work while your shoulders and neck remain relaxed.
• This should be done for a cycle of 10 breaths. Now go back to your original position.
One Leg Circle
This is one of the best exercises in Pilates for testing your core strength. Your abs must work hard in order to keep the shoulders and pelvis stable even though there is movement of your leg in your hip socket. Here is how to do this exercise:
• Prepare – Lie flat on your back with your arms by your sides. Try balancing the weight of your shoulders and hips on each side.
• Engage your abs – Pull your abs in and anchor your shoulders and pelvis. Extend one of your legs toward the ceiling. Do not lift your hips. If your hamstrings are tight, then the knee may be slightly bent.
• Leg Circles – Inhale. Cross the extended leg toward your opposite hip. Exhale. Drop your leg a few inches. Open your leg out and sweep it around in a small circle back toward the center. You should use control and your shoulders and pelvis should be kept level.
• Breath and Movement Pattern – With each leg, do five circles in each direction. With the first set of five, inhale as you cross your body and circle down. Exhale as you open your leg and circle up. With the second set of five, you want to exhale and open your leg and circle down. Then inhale to cross your body and circle up.
These are just a few of the pilates exercises that beginners should get to be familiar with. Remember, practice makes perfect!
There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist.
Please visit my blog at www.stretchorpilatesforbackpain.com
Steven Giles
http://www.articlesbase.com/fitness-articles/pilates-for-beginners-669354.html
Pilates has become increasingly popular of late. What is Pilates and what does it do and what is the Pilates exercise machine?
Joseph H. Pilates from Germany is the founder of the Pilates exercise method. Joseph was a weakly child growing up with medical ailments and forced himself to take on different sports to grow stronger and strengthen his body and apparently it worked since became an accomplished athlete later on. During World War I, Joseph served as a nurse and developed methods of exercise and equipment for patients and soldiers that were immobilized. Included in those developments were several mat exercises focused on strengthening the torso area of the body based on global body strengthening activities like the Chinese martial arts or formats from yoga.
Pilates is routine that conditions the body in order to build flexibility, strength, coordination and endurance without increasing muscle size. Pilates has also been shown to sculpt the body, increase circulation and strengthens the torso. Those that perform Pilates on a regularly a basis, feel that they experience a better general well-being, are less prone to injury and have better posture over those that do not.
There are two main ways to accomplish Pilates exercises. One is done with floor exercise mats and another is with machine equipment. In the Pilates exercise for building up the spine for back health or better posture, a machine was invented to assist in the exercise and was called the Pilates Exercise Machine and uses the principle of resistance. It was created to meet the requirements of several different exercise movements and performances and is durable, versatile and convenient. The ability to use many features on the machine to create exercises specific for each individual makes the Pilates Exercise Machine a joy to use and preferred over other traditional exercise equipment.
There are five types of Pilates exercise equipment. They are the Pilates Reformer, the Pilates Resistance Bands or Pedipull, the Pilates Cadillac, the Pilates Barrel and the Pilates Chair. The most known of these would be the Pilates Reformer. It can perform more than one hundred pilates exercises with its pulleys, straps, system of springs and gliding platform. The exerciser pulls and pushes off the foot bar to move in a controlled method back and forth while the tension from the springs applies resistance. Next is the Pilates Resistance Bands, used most commonly for rehabilitation or with other fitness disciplines. It is made of a strip of latex that will stretch to give a light resistance. A surprising simple tool, can help in several areas such as working the abdominals, enhancing joint movement, sculpting of the body and more. The original concept by Joseph H. Pilates is the Pilates Cadillac or nicknamed, “the rack” or the “Trapeze Table” due to its appearance. It has been considered by many to be the most effective and versatile exercise equipment pieces ever designed. It bridges a connection between exercise and physical therapy through its table that is surrounded by bars, straps, levers and springs, all adjustable to make the activity as precise as possible. A trainer is recommended with this version to get the best results accurately, on the over eighty exercises that can be done with this system. The Pilates Barrel is meant to compliment a mat workout. It is an upholstered arch that supports the back and shoulders while opening up the neck, thighs and hips depending on the exercise performed. This has also been a great tool in use with rehabilitation purposes. Last is the Pilates Chair. Springs are the resistance to work with on this equipment and allows a person to perform over seventy-five exercises using it in order to work the lower back, shoulders, abdominals, lower back and more. Other versions of this equipment are the Stability Chair or the Pilates Wunda Chair.
Garry Nixon
http://www.articlesbase.com/health-articles/shape-up-with-the-pilates-exercise-machine-672891.html