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Category Archives: Classes
Get Ready. Get Set. Now Scoop Those Abs!
How Do I Scoop My Abdominals In And Up?
You may have attended a class and heard the Pilates phrase “scoop your abdominals.” The “scoop” starts with the engagement of the pelvic floor, and the pull in and up begins just above the pubic bone and progresses upward to the navel and upper abdominals.
The pelvic floor is the foundation, or basement, of the core. It supports the lower abdominal cavity, bladder and uterus as well as the deep muscles of the abdomen and back, just like a backyard hammock cradles a napper on a summer afternoon.
Building Core Strength
These pelvic floor muscles, tendons and ligaments help to stabilize the pelvis and form a supportive sling at the base of the pelvic bowl. They also assist in developing the Pilates goal of core strength.
Weak pelvic floor muscles often lead to attempts by other parts of the body to compensate for core weakness, resulting in a domino effect of structural imbalances throughout the body which could result in abdominal or back pain.
It is important for both men and women to do exercises to strengthen the pelvic floor muscles. But how?
1) Pilates uses the pelvic floor muscles to assist with muscular support during exercise. One of the verbal cues is to engage the muscles to “draw in and up”. How do you do that? Try squeezing the “sit bones” together and up and imagine the flow of energy hugging the center line of the body, traveling up the spine, and exiting the top of the head.
The sequence is not as easily defined as you might think. In fact, you may not feel it the first few times, but with continued practice and body awareness you will begin to perfect your scoop.
Practice Pilates To See Results
Remember, Pilates is a practice. The more you do it the the more you begin to identify and activate the muscle or muscle group that needs to be engaged to perform the task.
Note: the pelvic scoop should not occur with such an emphatic “pull in” as to result in a loss of the natural curve of the spine or create a forward flexion of the upper spine. When you are able to isolate the appropriate muscles, you should still be able to expand the ribcage and back for the deep breathing required to flow through your workout.
2) Kegel exercises also help to recover muscle tone. While Kegels are most commonly associated with women they can be beneficial for both men and women alike.
Don’t overdo this. Just use the technique to find the muscles you need to engage. Too much Kegeling can weaken rather than strengthen the pelvic floor.
Integrate your newly found scoop for a more effective workout. Happy scooping!!!
Pilates Looks Scary!!
Newbies: It’s Not What You Think
No doubt about it, one look at some of the Pilates equipment (reformer, tower, cadillac, chair, etc.) can strike fear in a newbies heart. Don’t be afraid! It’s not as scary or intimating as it looks. After all, Joseph Pilates created the piece of equipment called the “cadillac” as a result of working with patients in a hospital bed.
There are exercises for all levels of fitness as well as modifications. However, when in doubt – leave it out, should be the mantra.
That’s not to say “don’t challenge yourself,” but if there is a valid concern about fitness level, safety or injury because of a pre-existing condition, any exercise can either be modified or omitted. In short, Joseph Pilates created a wonderful system of exercises that can be modified to achieve positive results in almost any instance.
While Pilates may not be appropriate for or appeal to everyone, most people can safely and effectively incorporate it into their workout regime. Even in a group setting, Pilates is an individual practice utilizing YOUR BODY and YOUR MIND! Just ignore your classmates, “put your blinders on”, and work with what your mind/body can do that day. Most important of all – have fun!!
NYAC Rugby Team Trains With Power Pilates
Team sports benefit from Power Pilates training. The New York Athletic Club Rugby Team takes advantage of the Pilates focus on mobility, flexibility and coordination to improve their game. Here’s a look at the “real world” of team centered Power Pilates fitness training.
Rugby Athletes Train With Power Pilates
The benefits of Pilates training are increasingly recognized by athletes looking for that extra edge. Rugby is a physically demanding and powerful sport that requires flexibility, strength, balance and coordination. In other words, a perfect candidate for professional Pilates instruction. This commercial ran during the USA Rugby Tournament.
YPL Adds Balanced Body Arc Class
New Arc Class Adds Challenge to Floor Workout
We’re happy to announce the addition of a “group mat – Pilates Arc” class to our program. If you’re not familiar with the Balanced Body Arc please view it in action on Vimeo in a wonderfully inspiring video starring elite athlete (and Dancing With The Stars contestant) Olympic swimmer Natalie Coughlin.
Ms. Coughlin, best known for winning 11 medals in two Olympics, works out in fantastic Pilates form that she credits for helping her achieve such a high level of impact in her sport.
The Balanced Body Arc is a classic spine corrector as designed by Joseph Pilates but –
1) It has a more gentle curve on the barrel and a more rounded step to comfortably suit different body types.
2) It’s also an exercise arc with a gentle curve on one side and a steeper curve on the other.
3) It is lightweight for use in group classes.
The Arc is a great addition to any Pilates routine to improve spine flexibility, core strength, shoulder stability and as a chest and hip opener.
NOTE: Because the class incorporates spinal flexion and extension movements, you should check with your doctor if you have back issues to make sure it’s right for you.
February Valentine – $15 Off Mat 10-Pack
Happy Valentine’s Day! And by that we mean, save $15 when you buy a Mat 10-Pack in February, either online or in the studio. And that’s the same as – wait a minute while I do the math here – that’s the same as getting a free class and a half!
No coupon required but there’s a limit of one per student, so hurry on over to your Mindbody account and lets start crunching!
A Few Ounces of Foam Means A Ton of Challenge!
Balanced Body’s new Arc apparatus delivers a workout intensity that even Pilates pros will find challenging.
Used mainly as a floor workout, the Arc also adapts for use on the Reformer – part of a balanced fitness routine and especially useful for increasing spinal flexibility.
We’re adding a dedicated class to our group series this Spring — click here for more details and video.