This is a great version of your tricep dip and can be a great prep exercise for long back stretch on the reformer. If you keep a neutral pelvis and flex your feet you can really lengthen your hamstrings and feel a nice stretch as well!
Have you done your Pilates Hundreds today?
The Pilates exercise called the Hundreds is a great exercise designed to engage and strengthen the whole body while specifically strengthening the your core muscles.
Click to watch the video and learn a variation of the exercise that we call the No Cheat Hundreds.
By adding a strap (or a belt) as a prop you can ensure that you are maintaining an effective upper abdominal curl and really getting the most out of this classic Pilates exercise(no cheating!).
If you like this video be sure to click like and share this post with your friends!
Joseph Pilates incorporated squats into a variety of his classical exercises and exercise sequences for good reason. The squat is a great full body exercise that is very functional. Think about how many times throughout your day you use this type of movement to sit down and get up or to bend and pick something up.
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To really embody the Pilates method in your squats here are a few quick tips:
- Coordinate your breath and movement. Inhale as you bend into your squat, exhale to return to standing.
- Engage your core! Engage your deep abdominal muscles by pulling your belly button toward your spine.
- Keep your spine in alignment. Try to maintain a nice straight line from the crown of your head to your tailbone as you are squatting.
- Pay attention to your feet, ankle and knee alignment. Whether you are doing your squats in parallel or an external rotation, try to line up your knees over your center toes when you squat. Keep the knees behind the toes as you bend.
Remember it’s great to challenge yourself and work up to more and more squats but do be aware of your form and alignment. If you find yourself not able to maintain proper form take a break!!
Need a quick visual demonstration? Check out our squat video here! If you want more support, and if you have an exercise ball, watch this! As always, if you have any questions, feel free to call or stop in to the studio!
Plank challenges are everywhere and this month we put together our own version of a 30 day plank challenge. We hope you’ll join us!
There’s a good reason you see this exercise being practiced in a ton of different types of fitness classes – it is highly effective and works the entire body. It’s most effective though when done correctly. If you’ve started to hate to plank, this post is for you!
If you are trying to hold your plank for any amount of time and your form is suffering then you are probably not doing yourself much good AND you’re likely to get hurt!
In today’s video, Rivercity Pilates owner Carey Sadler talks about the 3 Most common Plank Mistakes and how you can fix them!
This Pilates Standing Footwork series is great to do at home and can help strengthen the muscles of the hips, knees, ankles and feet in alignment. Adding the Pilates Magic Circle connects you into your core muscles and helps you find that whole body connectedness!!
Are you intimidated by attending a Yoga class because you’re worried that you won’t know what you’re doing? Do you believe you are not flexible enough to even take a class? These common misconceptions often keep people from starting a mind body practice of Yoga or Pilates that could have a profound effect on their lives.
In the video below, Yoga instructor Meghann Foster breaks down the common Yoga sequence called Sun Salutation A. She breaks down the movements so you can find a version of the exercise that works best for you.
Not ready to try a Yoga class yet or maybe looking to try Yoga out in a one-on-one situation before joining a class? Rivercity Pilates offers private and semi-private Yoga instruction that allows you to create an individualized Yoga practice at your own pace. Try a complimentary session today!