Preparing for Advanced Pilates Exercises

When planning to teach an advanced lesson to my Pilates clients, I incorporate applicable preparatory exercises into the session. My lesson plan begins something like this: Today I want to teach Breaststroke, Teaser, and Horseback on the Universal Reformer. So, how do I safely and effectively prepare the clients body for these exercises? I begin by looking at the end product and working backward to the fundamentals. I assess whether the client has the strength and flexibility to achieve success with the exercises. I review spotting and safety for the client. I make sure I am able to execute the exercises to provide a visual demonstration of the exercises.

I know the client must warm up the back extensors, the arms and shoulders, and the hamstrings for Breaststroke. The abdominals and hip flexors must be ready for the Teaser. The inner thighs, core, and shoulders must be active for Horseback. Breaststroke includes the element of coordination. Teaser includes the element of control. Horseback includes the element of balance. So, I must make sure all of these components are included in my warm-up.

I choose preparatory exercises that will meet my goals and develop my lesson plan from this perspective.

A lesson plan for the above class might look as follows:

Fundamentals

1. Coccyx Curl

2. Head Roll Up

3. Puppet Arms

4. Elbow Circles

5. Big X Lifts

6. Feel Good Arm Circles

7. Alternating Side Bends

Mat Exercises

1. Hundred

2. Roll Up

3. Single Leg Circles

4. Rolling

5. Single Leg Stretch

6. Double Leg Stretch

7. Swan

8. Single Leg Kick

9. Double Leg Kick

10. Teaser

11. Side Kick

12. Battement (Leg Pull Down)

13. Banana

14. Push Up

Reformer Exercises

1. Footwork

2. Coordination

3. Serve the Brownies

4. Rowing 1

5. Rowing 4

6. Swan Facing Front

7. Serape

8. Backstroke

Now, I am ready to teach the advanced exercises in this session. The body and mind have been warmed up and established for success. Underlying principles, intention, and form have been introduced. All that is left is time for fun mastering these 3 exercises.

The teacher demonstrates the chosen exercises giving a complete description of the movement and the desired goals. All three exercises should be spotted to provide client safety and peace of mind. Allow the client to see the exercise first, perform the exercise with a spot, and finally do the exercise without spotting (if comfortable).

At the end of the class I include a cool down period that will allow for rest and relaxation of the body mind. Stretching exercises, relaxing over a small ball, and breathing round out this class for a perfect work-out.

Understanding basic anatomy and physiology are essential to teaching Pilates properly. Two of my favorite books for learning anatomy are written by Blandine Calais-Germaine. Anatomy of Movement, and Anatomy of Movement Exercises are the two sources directly quoted in this tutorial. Full credit is given to the author for her exceptional work. This tutorial is strictly for educational purposes and I would like to thank the author for her incredible insights, clarity of presentation, and beautiful drawings. I strongly recommend everyone purchase her books. Sincerely, Virginia Nicholas, M.A., R.N. Moving Breath Pilates Pilates Core Integration Planes of Movement Movement in the sagittal plane are called flexion and extension. Examples of this are the Roll Up and the Swan. Movements in the frontal plane (coronal) are called lateral flexion or side bending. Examples of this are Mermaid, Seated Side Stretch, and Side Lift. Movements in the transverse plane are called rotation. Examples of this include Spine Twist, Saw, and Short Box Series Twist and Tilt (obliques). Source: Planes of movement information: Anatomy of Movement, and Anatomy of Movement Exercises by Blandine Calais-Germaine. Mobility of the Spine During stretching exercises, the most mobile regions may be overly solicited. Areas of hypermobility are found in hinge-like transitional situations where we pass from one type vertebrae to another. C1-occiput (skull-atlas) hypermobile in flexion and extension. An example of this is the Hundred. C1-C2 (atlas-axis) hypermobile in rotation. An example of this would be Feel Good Arm Circles. C7-T1 hypermobile in flexion. This is a transition from a region of limited flexion (thoracic spine) to a region of great flexion (cervical spine). An example of this would be Roll Over. T12-L1 hypermobile in flexion, lateral flexion, and rotation. Movements involving force or rapid rotation pose a risk of injuring the T11-T12 disc. Examples of this include Jackknife, Side Lift, and Eve's Twist. L5-S1 hypermobile in extension. This is a joint subject to strain when arching the back. An example of this is Backbend. The thoracic spine has a posterior convexity (kyphosis) and flexion of the upper thoracic spine is limited by the ribs and sternum. An example of this is Push-Up flexing the trunk while reaching the hands to the floor. The lumbar region has a tendency toward extension. An example of this would be Swan, Swan Dive, Double Leg Kick. Movements that occur in areas of extreme mobility should be performed with deliberately limited range of movement: for example, with an exercise that rotates the spine, limit rotation slightly in the lower thoracic region by contracting the opposite rotator muscles. Examples of this include Spine Twist, Saw, and Short Box Series Twist and Tilt (obliques). With exercises that greatly flex the neck on the trunk C7-T1 will be stressed. Use localized contraction of the extensor to limit flexion at this hinge, and distribute it more evenly on other levels. Examples of this include the Roll Over, Jackknife, and Control Balance. Source: All anatomy information in this section is from Anatomy of Movement and Anatomy of Movement Exercises by Blandine Calais-German. Ballet Stretches Learning anatomy in small bits can be helpful in gaining a better understanding of how the body functions and moves. I hope this tutorial has assisted you in your journey. Sincerely, Virginia Nicholas, M.A., R.N. Moving Breath Pilates Pilates Core Integration