Pilates

Rael Isacowitz

Human Kinetics
 Library of Congress Cataloging-in-Publication Data

Isacowitz, Rael, 1955-

Pilates / Rael Isacowitz.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-0-7360-5623-6 (soft cover)
ISBN-10: 0-7360-5623-8
1. Pilates method. I. Title.
RA781.4.173 2006
613.7’1--dc22 2006007911
ISBN-10: 0-7360-5623-8 (print)
ISBN-13: 978-0-7360-5623-6 (print)
ISBN-10: 0-7360-8219-0 (Adobe PDF)
ISBN-13: 978-0-7360-8219-8 (Adobe PDF)
Copyright © 2006 by Rael Isacowitz
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or
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 I dedicate this work to two people whose unwavering
support allows me to discover and rediscover every day:
Adelle, my wife, who makes the old adage Behind every good man there is a great woman
more true than ever, and my son, Elan, who will always be my ultimate teacher.

We shall not cease from exploration,

and the end of all our exploring will be to arrive where
we started and know the place for the first time.
—Little Gidding, T.S. Eliot, 1888-1965
 Contents

Foreword vi ■ Preface ix ■ Acknowledgments xi ■ Introduction xiii

Chapter 1 Enhancing the Mind and Body . . . . . . . . . . . . . . . . . . . . . . . 1

Chapter 2 Alignment, Posture, and Movement . . . . . . . . . . . . . . . . . . 13

Chapter 3 Powerful Pilates Practice . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Chapter 4 Mat Work . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

Chapter 5 Universal Reformer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109

Chapter 6 Cadillac . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 205

iv
Chapter 7 Wunda Chair . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 245

Chapter 8 Barrels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263

Chapter 9 Ped-a-Pul . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .285

Chapter 10 Arm Chair . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 293

Chapter 11 Magic Circle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 301

Chapter 12 Sample Exercise Routines . . . . . . . . . . . . . . . . . . . . . . . . 315

Selected Resources 333 ■ Index 335 ■ About the Author 343


 Foreword
When I first met Rael in Santa Fe, NM, in 1991 the He got on the wunda chair and started demonstrating.
Pilates community was indeed a small entity. Upon the I immediately recognized that he was an accomplished
recommendation of John Claude West, who had studied mover and that he knew Pilates well. As I started prod-
with me and was running his own studio in New York, I ding and poking, making intricate adjustments to his
was invited to teach a workshop on the wunda chair, a alignment and movement, I could see a look of aston-
Pilates apparatus that I had worked on a lot with Joseph ishment cross his face. The young male ego! This made
Pilates. Until then, I had not been consulted for profes- me chuckle inside. He was clearly strong, but he relied
sional advice by the Pilates community. The gathering too much on his strength and athletic ability rather than
in Santa Fe was a breakthrough, first and foremost, in on his core.
recognizing the first generation of Pilates teachers and We proceeded to work for several hours together
also in the sharing of information and drawing on our as I taught, demonstrated, adjusted, and corrected. I
collective experience and expertise. respected his openness to learning and his humility in
Following a double knee surgery I was guided to Mr. the presence of another teacher. That workshop was a
Pilates by Pearl Lang, the renowned dancer and chore- pivotal point in the evolution of Pilates. From that point
ographer. He used the wunda chair extensively for my on the wunda chair, which had become all but obsolete,
knee therapy as he felt I would particularly benefit from boomed in popularity. Rael has often expressed to me
working on this apparatus. I received vast amounts of that our meeting changed his career. It set him on a
information and practiced primarily on the wunda chair path of inner exploration and self-assessment. His
for rehabilitation. I went on to develop my own repertoire work changed and his teaching changed; he discovered
and continued to use the wunda chair in my teaching how to work from within. Rael and I went on to become,
at Henri Bendel from 1973 to 1988. I still use it in my above all else, good friends. I am now regarded as one
teaching today, including the Pilates program I run for of the Elders of the Pilates community, and Rael as a
the Tisch School of the Arts at NYU. world-renowned teacher and a leader in his own right.
When I entered the studio in Santa Fe, I was immedi- He has developed a fine teacher training program, Body
ately surrounded by a group of seasoned professionals Arts and Science International, to which he invited me
who had come from far and wide, hungry for information to serve as honorary advisor.
and enthusiastic about spending time with me. I noticed Back in 1991 Rael requested that I conduct a work-
a man in the group, and when I asked for a volunteer to shop at his center in Southern California. I made a prom-
demonstrate some of the work he eagerly jumped up. ise to him that I would do it, but I could not say when.

vi
 Foreword

Thereafter, on every occasion we met, he would remind onstrates an ever-present youthful desire to continue
me of my promise. It took 14 years for me to fulfill it. learning and growing. We need to keep the lineage
In 2005 I came to Southern California from New York of Pilates alive, preserving the past and respecting
to give a workshop at On Center Conditioning. Although the future, upholding the values and principles of this
Rael also taught, the students got to witness their mentor system—and few have done as much toward that end
being guided by his mentor. This in itself was a valuable as Rael. He is the male that Mr. Pilates wished for to
lesson, possibly more valuable than the work itself. continue his work.
Rael performs the work with unique mastery, and he Kathy Stanford Grant
certainly moves from within. At the same time he dem- First-generation Pilates teacher, Pilates Elder

vii
Preface
For more than 16 years I have wanted to commit my work grown exponentially. As a result, the demand for well-
as a teacher and student of Pilates into words, yet each trained teachers has also increased. My educational
time I attempted to do so the enormity of this system organization, Body Arts and Science International, now
of physical and mental conditioning overwhelmed me. I conducts courses in 14 countries. Joseph Pilates had
knew that in order to offer something profound and valu- dreamed of universal recognition and growth and believed
able to Pilates enthusiasts I needed more knowledge and it could happen; yet even in his most ambitious dreams,
experience. So back to the studio I went, to master the he could not have envisioned the extent of the popularity
repertoire of movements, to explore the work further, and of the Pilates method that we witness today. He wanted
to teach another few thousand sessions. This process to see his method (which he called Contrology) taught in
of ever-expanding education spanned five continents and every school because he believed it could affect society
more practice hours than I could ever recall. in a positive way. He wanted the medical profession to
By 1990 I had already been doing Pilates for 10 years. embrace the physical and mental implications of his
I had earned a bachelor’s degree from the Wingate Insti- work on general well-being. His dream would come true
tute of Physical Education in Israel, danced professionally, in several respects. Today many of his principles and
and completed my master’s degree in dance studies in concepts are widely recognized. He has touched society
England. I had been an avid competitive athlete since my as a whole in a positive way, and the medical profession
youth and had practiced yoga since my early teens. Yet is beginning to recognize the value in his system. I have
endeavoring to master Pilates felt like learning to crawl always proclaimed that if everyone on Earth did Pilates
and walk again. This humbling process, which taught mat work every day, we would live in a far better world—it
me how to move with an ease and flow that I had never simply makes you feel so good!
before experienced, inspired me—and at times frustrated Joseph Pilates died, by many accounts, a disillusioned
me. Apparently I had embarked on a lifelong journey of man. One need only read his book Your Health, in which he
learning and practice that would deepen my understand- expresses his disdain for the medical profession and peo-
ing of movement and offer me a path to physical and ple’s close-mindedness. I often ponder the tragedy that
mental well-being. he and his wife, Clara, didn’t live to witness the growth
The time it has taken me to prepare to write this book of the method to such mammoth proportions. Yet the
makes the product well worth the wait. Not only has my spirit of their teaching lives on, and I feel a deep personal
own body of work, knowledge, and experience expanded responsibility to uphold their work and its integrity to the
exponentially, but Pilates has become a household name, highest of standards. I hope this book makes a valuable
and the number of people who practice it worldwide has contribution to keeping the flame burning strong.
ix
Acknowledgments
Pilates is the culmination of a career that has spanned expertise in exercise, martial arts, and movement (and
almost 30 years, and several pages of acknowledg- buying used cars).
ments would not suffice to thank all the people who Carol Appel is a jewel in the Pilates community and a
have helped me along the way. Many people have taught, very dear friend whose intelligent input is always appreci-
inspired, and guided me: students, teachers, colleagues, ated. Her significant contribution to the historical overview
peers, friends, and my dear family. All have influenced in this book adds to its authenticity and advances the
the outcome of this book and all deserve my deepest notion that education is a collective collaboration.
gratitude. Kirk Fitzik, a photographer, designer, and friend, gave
I do want to highlight a few people who played important generously of his time, expertise, and enormous talent. He
roles in the preparation of this book. Martin Barnard, who shot 2,500 pictures in the process. Kirk, I can only hope
first approached me on behalf of Human Kinetics, always that you got as much out of the experience as I did.
went beyond the call of duty to support me. I invariably It is with pride that I thank the talented models whose
came away from our conversations inspired and full of dedication and skill was an inspiration: Karla Adams, Lisa
drive to create the best Pilates book possible. In moments Clayton, Leah Turner, and Kristi Cooper-White. Each one of
of fatigue, Martin’s words were like salve to the spirit. them has trained with me, is an accomplished teacher, is
Thank you, my friend. an active member of Body Arts and Science International,
Julie Rhoda’s editing skills played an enormous part in and is a devotee of this system. If they represent the future
this final product. Her enthusiasm and positive attitude of Pilates, it is indeed very bright.
always made me feel as though my words were appreci- A hearty thank you to Lulu Lemon, who provided the
ated and my hard work was recognized. She never once clothing worn by the models in this book. Your generosity
signed off a letter without sending her warm regards and is greatly appreciated.
best wishes. Julie, you always have mine. The staff and faculty of Body Arts and Science Interna-
In the early phases of preparation, two friends, Dr. tional, the Pilates education organization that I founded in
Jason Cheng and Chris Murray, spent hours drawing out 1989 and continue to direct, and On Center Conditioning,
of me imagery and descriptions for each exercise. They the beautiful Pilates studio in Southern California that I
quizzed me, challenged my knowledge of human anatomy, established in 1991, are the backbone of everything I do.
spent hours transcribing our meetings, and offered gener- I am proud to work with you all. I never get to thank you
ously of their own experience and knowledge. Jason is enough—thank you!
one of the finest osteopaths I have worked with, always I am honored to have traveled this path of exploration
searching for more knowledge and striving to grow. Chris and practice and to have encountered so many soulful
is a colorful personality who is far too humble about his people along the way.
xi
Introduction
Pilates is the subject of many books that broach the to understand the movements and see them in the
topic from diverse angles. Yet this book is the first to context of society at that time, noting the lifestyle and
take on the enormous task of providing a comprehensive general activities of people in the 1920s. At that time,
overview and study of Pilates, including the full range of computers did not exist to give people round-shoulder
apparatus. It covers terrain that has previously been dealt syndrome; there was no fast food hastening people on
with only in a few professional educational programs, their way to obesity; fewer cars meant that people were
presenting it clearly and concisely. It is my hope that more active; and lower back pain was not a complaint
Pilates becomes the definitive textbook for those who of 80 percent of the population as it is today. It was a
teach and practice the method with commitment and very different world.
life-changing intent. This book is for professionals and Pilates covers the art and science of human movement
serious enthusiasts who seek a deeper understanding of as it relates to the Pilates method. I believe that every
the Pilates method—from the muscle focus and action movement of this method can and should be substanti-
of the exercises to the far-reaching benefits. It guides ated both scientifically (through anatomy, physiology,
teachers and students through the philosophy and much biomechanics, and kinesiology) and artistically (through
of the vast repertoire of the Pilates method. aesthetics, inner sensations, psychological
All mentions of Pilates and the Pilates method in this components, and the flow of energy and
book refer to the system of physical and mental condi- life force). The significant overlap between
tioning developed by Joseph Hubertus Pilates. Although the art and science of human movement
some of the movements differ from the exact manner has been recognized and explored through
or sequence in which he performed them, this text is the ages. The mind and the body share
inspired by and closely aligned with his original works. a nourishing, symbiotic relationship that
The legacy passed down by this man, whom the great brings about profound and at times inexpli-
choreographer George Balanchine called the “genius of cable results. This mind–body relationship
the body,” remains an invaluable resource. Joseph and lies at the heart of Pilates.
his wife, Clara, set up the first Pilates studio in New York An in-depth exploration of each aspect of
City soon after arriving on the shores of America from Pilates would far exceed the parameters of
Germany in the mid-1920s. The rest is history—and this book; for instance, 100 pages on just
an important and fundamental aspect of the method breathing would not suffice to cover the
itself. Understanding the method’s history allows one topic. Instead I provide information about

xiii
Introduction

the Pilates method as a whole, emphasizing the reper- here in detail, but a working knowledge of these areas
toire, exercise presentation, description, and analysis. of study is important for Pilates professionals and seri-
Of course a discussion of breathing is included since it ous enthusiasts. If you require more information about a
is one of the tenets of the method, and a breathing pat- particular subject or area of study, seek out further knowl-
tern is offered for each exercise. Similarly the subjects of edge and understanding. See the selected resources list
anatomy, physiology, and biomechanics are not covered at the end of the book for suggestions.

Brief History of Pilates

Joseph Pilates was born near Düsseldorf, Germany, in 1880. He was a sickly child, plagued with rickets, asthma,
and rheumatic fever. His drive to overcome these ailments led him to explore and practice bodybuilding, gym-
nastics, diving, and other physical pursuits. He studied Eastern and Western philosophies and forms of exercise
and was greatly influenced by ancient Greek and Roman regimens. This rich background provided him with
the foundation, shaped by his experiences, to innovate a system that he developed throughout his life.
In 1912, Pilates traveled to England as a circus performer in a living Greek statue act. When World War I
broke out, he was interned in a camp on the Isle of Man along with other German nationals. While there, he
taught and practiced his physical fitness program and began devising apparatus to aid in the rehabilitation of
the disabled and sick. A look at the apparatus of today reveals that certain pieces must have been fashioned
around the frame of a hospital bed. Pilates is credited with assisting many victims of the influenza epidemic
and helping others recover from wartime diseases.
After the war, Pilates returned to Germany and was invited by the German government to train the new army.
Recognizing the implications of this, he decided to leave for America. (By certain accounts he was invited to the
United States to help train world title holding boxer Max Schmeling from Germany.) The period before Pilates’
immigration to the United States is not well documented, but he appears to have met some of the great Euro-
pean movement innovators of that time, such as Rudolf von Laban, Kurt Jooss, and Mary Wigman. Although
Pilates was not a dancer, these early encounters may have set the stage for his profound involvement with the
dance community later in his career.
On the way over to the United States, Joseph met Clara, who soon became his wife and played an integral
role in developing and teaching his method. She has been described as a compassionate, knowledgeable, and
kind teacher, in some ways a superior teacher to Joseph Pilates himself. In 1926 they set up their first studio
in New York City, which attracted a diverse population, including socialites, circus performers, gymnasts, and
athletes.
But those who truly recognized the value of Pilates’ system and his inherent, deep understanding of the
workings of the human body were the members of the dance community, including luminaries such as George
Balanchine, Ted Shawn, Martha Graham, and Hanya Holm. They embraced the method, often integrating it
into their dance technique and training, as they witnessed its positive effects on dancers’ bodies in both reha-
bilitation and performance.
Pilates was a disciplined man, as his teaching and his physical condition and performance reveal. His work
shows the influence of yoga, gymnastics, boxing, martial arts, and Eastern and Western philosophies. He taught

xiv
 Introduction

Pilates takes you through a range of exercise levels, body, and within each block are series of exercises. The
from fundamental through intermediate and finally touch- description of each exercise includes its level of difficulty
ing on the advanced level. The book’s 205 exercises and a recommended resistance range. I also provide a
are conveniently organized; each piece of apparatus is muscle focus, objectives of the exercise, commentary,
addressed in a separate chapter. The exercises in each some ideas for imagery that will prove valuable in both
chapter are grouped into blocks based on regions of the executing and teaching the movements, and a checklist

and demonstrated his work in many environments, from the studio to his small New York apartment to the
outdoors, where he seemed the most comfortable and inspired. He had the drive of a believer and the creativity
of a genius. This was a man who believed deeply in his system as a way of life. He was convinced that it could
affect every facet of one’s being, and therefore society as a whole.
Pilates dreamed of seeing his work taught in every college and school. He believed that children should be
given knowledge of the body, and that the information should be simple and accessible. He revered the simplic-
ity of movement and the elegance of nature’s design of the body, both human and animal. Many early articles
on Pilates describe his passion for animals and animal-like movement, which is indicated by the names he gave
to several of the exercises.
Over the course of his career Pilates developed more than 600 exercises for the various pieces of apparatus
he invented. His guiding philosophy was that achieving good health means that the whole being—body, mind,
and spirit—must be addressed. Pilates equipment is designed to condition the entire body, using positions and
movements that simulate functional activities and thereby correct body alignment and balance. An extensive
repertoire of exercises, from fundamental to master level, can be done on each piece of apparatus. Using springs,
pulleys, and gravity, the equipment challenges the musculature in diverse ways, with particular focus on the
intrinsic muscles. These deep layers of muscle are encouraged to work to achieve optimum movement mechanics
and maintain correct positioning and alignment.
Joseph Pilates was a man ahead of his time in his approach to well being, in his creation of exercises, and in his
invention of exercise equipment and its integration into home life. He arguably created the first home gym with
the invention of the wunda chair, which doubled as a piece of furniture. The image of Joseph Pilates extolling
the virtues of his equipment in his New York apartment, with Clara looking on, suggests that his presentations
exceeded the bounds of mere demonstration. Rare footage corroborates this impression; Pilates produced a film
that explains and promotes the many facets of his system, including personal health tips and showering tech-
niques. Something between an instructional guide and an infomercial, the film suggests that Pilates was ahead
of his time in his marketing methods as well as his approach to health and fitness. Years after his death, his work
has possibly spearheaded a revolution in the world of fitness and led to an evolution of the wellness industry.
The Pilates method offers a path to total health. It is not merely a physical fitness regimen of mindlessly
repeated exercises. Pilates is a holistic approach to well-being and a lifelong process of refinement. In the open-
ing paragraph of his book Return to Life Through Contology, Pilates wrote, “Physical fitness is the first requisite to
happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed
body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied
daily tasks with spontaneous zest and pleasure.”

xv
Introduction

of points that help ensure a positive outcome. This book their performance in competition. For years, dancers
does not include the most advanced and master-level have looked for a system by which they could improve
work, which warrant a separate book altogether. their strength, flexibility, and mechanics while maintain-
Over the years several approaches to the practice ing the body type they are required to have. Gymnasts,
of the Pilates method have emerged. One approach figure skaters, runners, actors, circus performers, musi-
advocates doing the work, building the apparatus, and cians, singers—and the list goes on—constantly seek
sequencing the exercises exactly as Pilates did. Other to enhance their performance and extend their careers.
approaches deal primarily with rehabilitation; they have Over time, and now more than ever, we have come to
created protocols for specific treatments that use the realize that the mind as well as the body should be
Pilates apparatus but have changed the repertoire sub- addressed. Herein lies the true potential of the Pilates
stantially. Often practitioners do not address the original method. If the performances of world-class athletes are
repertoire or the holistic aspect of the work; and at times separated by only hundredths, sometimes thousandths
the relationship to the source is very loose indeed. Still of a second, more strength or flexibility will not help them
other approaches deal with specific populations, such secure victory; they have maximized that already. Nor
as dancers or athletes, adapting the repertoire to their will adding five hours of practice to an already grueling
needs and, again, at times forgoing the original Pilates weekly schedule. It is tapping into the potential of the
exercises and philosophy. mind and its intricate connection to the body that will
Throughout this book and in my teaching and practice provide the elusive edge. Many have found the answer
I strive to remain true to the essence of Joseph Pilates’ in Pilates.
work while allowing an evolutionary process to take Pilates not only offers a bridge between mind and
place. I call this approach Body Arts and Science, and body, between everyday life and optimal performance,
out of it has grown Body Arts and Science International between rehabilitation and healthy movement; it also
(BASI), an educational organization that teaches Pilates offers a system that, when used to its full potential, can
to professionals. The approach incorporates the art and enhance every aspect of life. It offers a solution to those
science of the Pilates method in a contemporary context, with restricted mobility and to elite athletes. It is as ben-
along with a desire to share this dynamic system with eficial for an 11-year-old as it is for an 80-year-old and
enthusiasts and professionals worldwide. as motivating for men as for women. It is adaptable and
Joseph Pilates planted the seeds of a new approach diverse, and that is its magic—not that it can transform
to body conditioning, yet we can surmise that he did the body in a few sessions or offer a perfect physique at
not define or even understand many of the concepts the wave of a wand (which unfortunately is sometimes
as we do today. Computers and sophisticated research claimed). Pilates is for the elderly who cannot find an
methods enable us to scientifically substantiate notions environment, equipment, or system suited to their needs.
that were largely based on intuition. Therapists have It is for the person who wants to look and feel better.
long yearned for a system that could take patients from It is for someone who wants to function at an optimal
the early stages of rehabilitation to the long-term goal level, pain free. It is for people who seek balance in life,
of a conditioned, efficiently functioning body. Athletes who want to change their lives for the better. Pilates, in
have searched for ways to gain an extra edge to peak other words, is for anyone and everyone.

xvi
Chapter 1

Enhancing
the Mind
and Body
Pilates

I s the exponential growth of Pilates—a method known

by few people before the year 2000—merely hype?
Why this sudden growth spurt? The reasons for the enor-
jumping ball players; and a host of actors, singers, and
musicians. At the same time it is also the best possible
choice for people who have never exercised before and
mous popularity of Pilates lie in its far-reaching, diverse is an excellent foray into the world of fitness.
benefits, which include but are not limited to improve- In 2000 I gave a presentation on enhancing athletic
ments in fitness and athletic performance, enhanced performance using the Pilates method. In preparation I
appearance, and a heightened sense of well-being. informally surveyed some Olympic-level athletes, asking
The dance community has long benefited from Pilates them what they looked for in a cross-training regimen and
for good reason. Dancers are supreme athletes, as how they thought Pilates could help their performance.
measured by the feats they perform and the level of The answers varied with the person and the activity. But
physical fitness they exhibit. But they suffer a very high most of the responses included two goals: to improve
incidence of injury—some studies suggest even higher core strength and to explore the benefits of mind–body
than among football players. Dancers need an excep- control and power. These two concepts encapsulate
tional conditioning regimen that supplements the essence of Pilates; very few, if any, train-
their dance training and assists in injury To ing regimens are as effective as Pilates in
prevention and rehabilitation. A dancer achieve achieving these goals.
myself, I have often proclaimed that Is Pilates for everyone? Yes. Will
Joseph Pilates is the unsung hero of
the highest everyone select Pilates as their
the dance world, given that many a accomplishments fitness regimen? No. Not every-
dance career has been enhanced within the scope of our one will relate to the Pilates
or saved by this method. Now capabilities in all walks of approach, and for certain train-
everyone can benefit from the ing goals it may not be the most
method that dancers have used
life, we must constantly strive effective choice. For instance,
as a form of cross-training for so to acquire strong, healthy bodybuilders interested in
many years, and, in some ways, bodies and develop our minds increasing muscle mass are
enjoy the same results. to the limit of our ability. better served by weight train-
Athletes were the first to ing. Sprinters who wish to gain
utilize cross-training extensively —Joseph H. Pilates, speed and quickness may prefer
and to recognize the far-reaching Return to Life Through plyometrics or another form of resis-
rewards of doing so. Yet they are only Contrology tance training. (Although I believe
now awakening to Pilates—and embrac- that even bodybuilders and sprinters
ing it—as a legitimate form of cross-training would benefit greatly from certain aspects
to enhance performance and prevent injury. Many of Pilates, such as the core strength it develops,
of these athletes have at their fingertips any form of the heightened awareness it provides, and the flexibility
conditioning they choose to improve their performance. and the control it offers.) Still, the adaptability and wide
The fact that so many elect to use Pilates is a testament appeal of Pilates is astounding. It can serve a broad
to its value. It is good for the highest-ranked golfers and spectrum of the population since its benefits are not
the best swimmers in the world; the most elite dancers, limited to the young or the super-fit or super-athletic. I
figure skaters, and tennis players; the fastest, highest have witnessed positive changes in posture, alignment,


 Enhancing the Mind and Body

weight, and body-mass distribution resulting from Pilates including me. After my first session with Stella I realized
that have startled me in their profundity. I have seen how unique she was, and she realized that she had
positive changes in self-image, athletic performance, and found a system that could affect her life greatly. Within
ability to perform daily activities. My clients have shared the first few sessions her awareness improved and
heartwarming stories of improvement in their personal she started recognizing the immense imbalances that
and sexual relations. I have witnessed, and experienced had infiltrated her body. After 30 sessions she moved
myself, rehabilitation programs that use Pilates follow- differently, her posture improved, her confidence was
ing surgery and injury that were successful beyond all elevated—in fact, her whole life changed. She realized
expectations. It sounds too good to be true. Yet these early on that these results were only the beginning, that
responses are witnessed time and again throughout the remaining committed for the long haul—not for days,
world, and the international community is taking notice. weeks, or months, but for years—was imperative. And
The fact that scientific research now substantiates many remain committed she did! Was it simply the method, the
of these anecdotal findings adds new (and welcome) exercises, and the apparatus? I believe not. It was Stella.
credibility to the practice of Pilates. She has a positive outlook, determination, and a powerful
Of course, Pilates is not a potion that cures all and drive. Pilates provided a vehicle and the tools for changes
brings about miraculous changes immediately. Change to take place. Did she suddenly have a straight spine?
takes time, commitment, and discipline. If you are dedi-
cated to regular Pilates sessions, three times a week
for at least six weeks, some positive changes are inevi-
table. Although certain changes can and often do occur The Many Benefits of Pilates
immediately—for instance, a change in body awareness,
muscle activation, or alignment—it takes time for most Develops every aspect of physical fitness: strength, flexibility, coordination, speed,
adaptations to become imprinted in the neuromuscular agility, and endurance
system, for muscles to transform, and for the transfor- Heightens body awareness
mation to be integrated into a person’s life. Enhances body control
I have enjoyed every client I have taught, including Teaches correct muscle activation
many professional dancers, athletes, and celebrities. But Corrects posture and alignment
one of the most gratifying experiences I have had was Facilitates optimal function of the internal organs
working with a woman named Stella who came to me at Improves balance and proprioception
age 76 with severe scoliosis and an array of muscular Focuses on breathing and its related physical and psychological benefits (see
and structural imbalances. The medical literature would Breathing on page 7)
say that changes could not be made to this woman’s Offers a vehicle for concentration and focus
alignment, posture, or movement at this point in her Promotes relaxation and the release of tension
life. In fact, it would probably say that without either Helps keep musculature and bone structure in an optimal state
surgery or bracing during her preteen years, no changes Benefits pregnant women by providing a safe, effective, nonimpact exercise activity
in her physical alignment could have occurred at any Serves as cross-training for athletic pursuits and daily activities
point in her life. But Stella worked with a commitment Distributes body mass more aesthetically (people report looking and feeling slimmer)
and dedication that I had seldom seen. She inspired all Provides a path to inner harmony through a finely tuned body
those around her, people of all ages and fitness levels,


Pilates

Absolutely not. Such a change to the skeletal structure enjoy her daily activities, especially her beloved garden-
could not take place at this age. Yet her alignment, mus- ing, relatively pain free.
cular control, and efficiency in movement did change. Her I believe the body is the divine temple of all that lies
level of pain decreased dramatically and she began to within. It carries the nucleus of who we are and embodies
our true potential. Although I have spent much of my life
tuning my body as if it were a fine musical instrument, I
knew viscerally from an early age (and later consciously)
Mind and Body As One that physical activity, be it Pilates, yoga, dance, surfing,
windsurfing, running, or paragliding, ultimately serves
Discussion of the mind–body connection is as old as the ages; it rises up every now my inner being. The physical benefits are undoubtedly
and again like a tidal wave. The 1970s and ’80s saw trends that focused on the physical important, but the effects on the inner being carry
being—hard-driving approaches with infamous mottos such as No pain, no gain or Work ’til implications that are infinite. They influence how you
you drop. More recently the fitness industry has returned to a mind–body focus—calmer, function, how you feel, how you relate to yourself and those
more introspective, refined, integrated systems of exercise and movement. We’ve seen around you, and how successful you are in every respect.
resurgence in the popularity of yoga and Pilates, an emphasis on nurturing the body Simplistically, it makes you feel good. And if you feel good,
rather than punishing it, and a renewed focus on the power of the mind–body connec- you feel healthy, you function well, you are fulfilled, and
tion. Today this connection is being proven scientifically, not only with surveys but also life seems more complete. The old adage that proclaims
with research based on brain-scan imaging that reveals changes in the brain that occur that within a healthy body lies a healthy mind could go
as a result of changes in the body, and vice versa. one step further: A healthy mind guides a healthy body.
Joseph Pilates created his system of exercises with the intention that it should positively
affect every aspect of a person’s life—from movement to interpersonal relationships to
heightened performance in daily tasks—leading the way to a state of total well-being. Three Higher Principles
He believed that widespread practice of his system, based as it is on the mind–body
connection, would eliminate many diseases and social ills. The Pilates method is more Return to Life Through Contrology opens with these
than a series of exercises; it is an approach to life, a philosophy. Time and again Pilates words: “Physical fitness is the first requisite of happi-
reminds us that his system addresses the whole being. It dictates that we be aware of the ness.” It is a bold statement that could seem judgmental,
changes that occur daily on every level of our being. These changes can be positive (such but on reading further you discover that Joseph Pilates
as rejuvenation and increased energy) or negative (such as rising stress and ailments). To recognized that each person has different capabilities.
reap the full potency of Pilates, you must make it an integrated part of your life, which What his opening statement claims is that the mind and
will enrich every day. To practice Pilates is to strive to achieve balance and maximize the body are intricately linked and that the condition of the
potential of the body, mind, and spirit. body influences the state of the mind, and vice versa. He
The key to the positive effects of Pilates lies in its principles, not its exercises and continuously reinforces this premise in his writing and
equipment. It is a mind–body system that, unlike many forms of physical fitness, not teachings, reiterating how physical condition relates not
only addresses the quantifiable aspects of human movement such as strength, range of only to happiness but also to many other mental states
motion, and endurance but also looks at awareness, balance, control, efficiency, function, (positive or negative depending on the body’s condition),
and harmony. In so doing stabilization is developed, posture is refined, mechanics of such as relaxation, pleasure, anxiety, and depression.
movement are improved, muscle recruitment patterns are reeducated, and function and He claimed that by reawakening thousands of dormant
well-being are reinforced—the ultimate goal of any good conditioning program. Pilates muscle cells, we also awaken thousands of dormant brain
can and will improve every facet of your life. cells. The body stimulates the functioning of the mind. It
is essentially a case of the muscles building the brain.

 Enhancing the Mind and Body

Despite the size, complexity, and scope of the Pilates Controlology, “Correctly executed and mastered to
method, three themes, which I call the higher principles, the point of subconscious reaction, these exercises
remain constant. They are guides that help us navigate will reflect grace and balance in your routine activi-
the lifelong exploration of Pilates. The way in which we ties” (page 63).
define certain elements of the work and describe the 3. Apply the natural laws of life to everyday living. Pi-
movements may change as new research is conducted lates greatly admired nature and the animal king-
and modern terminology is created. But these are only dom. He often wrote about the graceful and effi-
words and definitions, the glossary of the system; the cient movements of animals, and he considered
philosophy encompassed in these principles never them far more evolved than humans in terms of
changes. It is the essence of the system itself. movement and muscular development. Many of to-
day’s human ills and ailments are a result of people
1. Completely coordinate the body, mind, and spirit.
losing touch with the natural laws of living. Sitting
This goal is the method’s driving force—integrat-
at computers for many hours a day, watching tele-
ing into each exercise the balance of body, mind,
vision for many more, eating far in excess of our
and spirit. As Pilates wrote in Return to Life Through
needs (often unhealthy food), and driving and sel-
Contrology, achieving this balance “results in per-
dom walking are some of the lifestyle changes of
fect posture.” Without recognizing this principle
the past few decades. Pilates wrote in Your Health,
and integrating it into your work, you will feel that
“Man has, in the race for material progress and
your body lacks its life force. Although the body,
perfection, entirely overlooked the most complex
mind, and spirit share an ever-changing relation-
and marvelous of all Creations—Man himself!”
ship, these components are present throughout
our lives. With the practice of Pilates we become In addition to the higher principles, I have identified 10
aware of their relationship. Finding the balance is a movement principles that are an amalgamation of those
lifelong journey. cited by Pilates and those that have evolved through my
2. Achieve the natural inner rhythm associated with all personal experience in this work. Each movement prin-
subconscious activities. The highest level of motor ciple applies to every exercise in this book and should
learning we can attain is when an action is practiced be integrated into your practice.
to the point of becoming subconscious. This does not
mean that we do it without concentration or aware-
ness; instead, as the movement pattern becomes Ten Movement Principles
imprinted in the muscle memory, we can focus on
fine-tuning it as opposed being consumed with the Pilates practitioners should be mindful of these principles
action itself. Mastery cannot be achieved in a short at all times, during both the execution of the exercises
time; it is the reward of consistent training over a and the teaching of the movements. They are the founda-
long period of time, sometimes years. Such training tion of this mind–body system, serving to guide teachers
requires discipline and commitment on every level, and students toward understanding, mastery, and well-
as well as patience and endurance. But ultimately being. They are what make the Pilates method unique.
it is the path to complete health, happiness, and They evolved from the three higher principles and are
efficiency. As Pilates wrote in Return to Life Through closely linked to the underlying philosophy behind them.


Pilates

If the higher principles are the soul of the system, the of the body. It can also describe a well-designed Pilates
movement principles are its personality and character. program, in which the exercises are proportionately dis-
tributed to work different parts of the body in a session
Principle 1: Become Aware (an important consideration in Pilates). Due to the meth-
od’s focus on the abdominal region, Pilates programs
The first step into the wonderful world of Pilates, and are often excessively weighted toward abdominal work,
every step that follows, should be filled with awareness particularly in forward flexion. This is a mistake. There
and mindfulness. Be present in the movement with needs to be a balance in working the various muscle
mind and body. In some forms of physical conditioning, groups as well as the different planes of motion. The
everything about the environment seems designed word balance may also refer to the well-being of
to separate the mind from the body: loud the whole individual, a balance of body,
music, television screens, games The mind, and spirit. You should strive to
mounted on exercise equipment, pursuit of achieve balance, in every sense of
and a myriad of other distrac- awareness is endless—it the word, and make it an integral
tions. Pilates is practiced in an is what makes Pilates so part of your Pilates practice.
environment that stimulates Joseph Pilates often men-
the mind–body connection,
interesting, intriguing, and tioned the impor tance of a
beginning with an awareness of rewarding. uniformly developed musculature,
the body. stating that only when the muscles
No one can address the process of are developed in such a way can the body
realigning the body without an awareness of its function unhindered, true flexibility be present, and
structure and how it moves. Often I will say to a client well-being be achieved. This idea touches on several
whose leg is not straight, “Please straighten your leg issues, including pure muscular development, ease of
all the way.” He will answer, “But it is straight.” At other function, and the mind–body relationship. Symmetrically
times I will adjust a client’s head so that it sits on the and proportionately developed musculature allows the
centerline of the body, and the response is, “That feels spine to perform its function to support the body and
very lopsided.” Over time we become accustomed to to assist in movement ranging from fine, intravertebral
misalignments, and the less aware a person is, the more articulation to large powerful actions of the trunk.
severe these misalignments become, until an off-center Musculoskeletal conditions frequently show patterns
body part feels centered or a bent limb feels straight. of muscular imbalance for multiple reasons. Some
Bringing awareness to the body and the intricacies of patterns are associated with dominance on one side
movement establishes a foundation for change. Without (referred to as handedness), some with postural devia-
awareness, little can be achieved. tions such as scoliosis and kyphosis, and others related
to lack of flexibility or excessive flexibility. Imbalances
Principle 2: Achieve Balance that affect body alignment or result from misalignment
are important factors in many painful postural conditions.
The term balance can mean many things. It can relate to At times muscles react to protect the body from harm
components of fitness such as strength and flexibility, or to reduce pain, with the result that certain muscles
to the act of standing on one leg, or to the symmetry become overactive while others are inhibited. Muscle


 Enhancing the Mind and Body

imbalance may result as well from occupational or rec- Certain muscle groups are recruited during the
reational activities that create movement habits in which breath cycle to assist in respiration and therefore must
certain muscles are used persistently while the oppos- be considered in determining a breathing pattern for a
ing muscles are inadequately trained. Examples include given exercise. For instance, we theorize that exhaling
always holding the phone to the ear on the same side during abdominal work maximizes abdominal muscle
resulting in a chronic tilt of the head, standing with the recruitment because of the known participation of these
weight shifted onto one leg resulting in a perpetual tilt of muscles in exhalation. Conversely we theorize that since
the pelvis, or playing a one-side–dominant sport such as the trunk extensors assist in inhalation, inhaling during
tennis, resulting in asymmetric muscular development. trunk extension probably maximizes their recruitment.
Each person has different needs in terms of imbal- Clearly both of these muscle groups can be recruited
ances and how to alleviate them. Identifying and during both inhalation and exhalation, but muscle con-
addressing these needs is the first step on the path to traction may be more profound when it corresponds with
achieving balance. As we practice and teach Pilates, we the breathing. Although scientific proof for these asser-
must act as detectives, constantly making observations tions is lacking, my experience as a practitioner and a
of our own bodies and those of our students. I provide teacher has convinced me that they are true.
some basic tools later in the book, such as the roll-down Normal breathing is a complex process that involves
(see page 24), that help assess alignment and identify many joints and muscles and is responsive to both vol-
imbalances. untary and involuntary control. Basic understanding of
the breath cycle is important because it offers insight
Principle 3: Breathe Correctly into movement and exercise in general. A crucial muscle
to cite when discussing breathing is the diaphragm, a
At the root of the natural laws of life and natural inner dome-shaped muscle that forms a canopy underlying the
rhythm is breathing. Pilates wrote in Return to Life rib cage (figure 1.1). The diaphragm plays an important
Through Contrology, “Breathing is the first act of life, and role in breathing and in creating the “muscular corset,”
the last . . . above all, learn how to breathe correctly.”
Breathing is synonymous with life and with movement.
It is all-encompassing; the link between body, mind, and
spirit. Breathing is immensely important and powerful, yet
Breathing
it is so often ignored. One deep breath can promote relax-
Oxygenates the blood and nourishes the body on a cellular level
ation, release stress, and bring a smile to one’s face.
Everything, from the minutest movement to life itself, Expels toxins from the body
begins with breath. Breathing is the inner shower that Improves circulation
cleanses the body, guides the mind, and rejuvenates Improves skin tone
the spirit; it promotes natural movement and is the first Calms the mind and the body
step to educating the neuromuscular system. Breathing
Encourages concentration
is also a vehicle by which to achieve inner focus, and
a path to relaxing the mind and calming the spirit. It is Provides a rhythm for movement
the engine that drives all movement, and it lies at the Assists in activating target muscles
source of the Pilates method.


 Pilates

the internal cylinder of support that is addressed through- lungs and wringing the air out.) This in turn promotes
out this book. deeper inhalation on the part of the primary respiratory
During diaphragmatic breathing 75 percent of the muscles and the auxiliary muscles (including the back
respiratory effort comes from the diaphragm. When this extensors), bringing in a healthy quantity of oxygen-filled
muscle contracts, it flattens, increasing the air to nourish and rejuvenate the body.
vertical dimension of the thorax. In Breath Abdominal muscle contraction
addition, the external intercostal typically needs to be maintained
muscles contract, pulling the
is the fuel for what throughout the movement, which
lower ribs upward. Because of Joseph Pilates called the can be particularly challenging
the orientation of the ribs and powerhouse, the engine that during inhalation. Using lateral
their joints (the lower part of the drives the movement. breathing with a consistent
rib cage is wider than the upper inward pull of the abdominal wall
part), the lower region of the thorax allows one to maintain abdominal
expands laterally as the diaphragm rises, contraction during both inhalation and exhala-
increasing the lateral dimension of the rib cage. In con- tion; diaphragmatic breathing, by contrast, encourages
trast, as the upper ribs rise they increase the anterior- relaxation of the abdominal muscles during inhalation.
to-posterior dimension of the thorax, with the sternum This by no means implies that diaphragmatic breathing is
moving forward. The overall effect is an increase in tho- undesirable, quite the contrary. However, lateral breathing
racic volume, a decrease in intrapulmonary pressure, and is the preferred mode of breathing during some forms
air flowing into the lungs—in other words, inhalation. of physical activity, including Pilates. Many people have
When the diaphragm relaxes, the organs in the commented to me over the years that they have found
abdominal cavity and abdominal muscles push it focusing on breathing, practicing breathing, and learning
upward into its dome shape, thus decreasing the lateral breathing to be immensely beneficial. Those who
Elevated vertical dimension of the thorax. Added to this, have made such remarks include opera singers and rock
rib cage
the elasticity (recoil) of the lungs and chest wall singers, who typically train using predominantly diaphrag-
create decreased thoracic volume and increased matic breathing—and who need every bit of breath they
intrapulmonary pressure, resulting in air flowing can get!
out of the lungs, or exhalation. Breathing can be practiced anywhere at anytime. I find
In Pilates, we make an effort to emphasize two exercises particularly helpful in mastering lateral
the lateral and posterior expansion of the rib breathing. The first is to wrap a 3-foot length of elastic
cage during inhalation (called lateral or costal exercise band around your chest, holding the ends of the
Diaphragm
breathing). Besides drawing air into the lungs, this band in your hands, and expanding your chest against the
(contracted)
mode of breathing facilitates the maintenance resistance of the band. This illustrates and emphasizes
of abdominal muscle contraction throughout the how it feels to breathe laterally. The other involves lying
Figure 1.1 The diaphragm plays a critical exercise, which in turn helps stabilize the trunk of supine on a mat in a comfortable neutral spine position,
role in breathing correctly and maximizing the
benefits of Pilates. the body. During the exhalation phase of Pilates knees bent, legs parallel, and arms by the sides of the
Reprinted, by permission, from M.A. Williams, 2000, Cardiovascular
exercises, the abdominal muscles contract fur- body. Visualize that with each breath the chest expands
and respiratory physiology: Responses to exercise. In Essentials of ther to assist the diaphragm and intercostals in and spreads laterally across the mat in both directions
strength training and conditioning, 2nd ed., edited by T.R. Baechle and
R.W. Earle (Champaign, IL: Human Kinetics), 121. expelling air. (Imagine a process of milking the like two waves rising in the ocean and then gently falling

Isacowitz_E3323_fig 01.01_264997_pulled-R3
 Enhancing the Mind and Body

back. This is a great form of meditation and good practice perform each movement to the maximum of your ability,
for breathing. You can also channel the breath to either thus reaping the benefits of Pilates.
side of the chest, if an imbalance is present and one
side is not as active as the other. This is often the case Principle 5: Center Yourself
when scoliosis is present and one side of the thorax is
relatively collapsed. You can channel the breath like a Centering yourself can be defined in purely physical
river of energy to the less active side or to any part of the terms—finding where your center of gravity lies. In
body that needs to be relaxed, released, or activated. women the center lies approximately anterior to the first
and second sacral segments, floating in the middle of
Principle 4: Concentrate Deeply the pelvic bowl. In men it tends to be slightly higher, in
the center of the body opposite the navel. Differences
I view concentration as the bridge between awareness in anatomy result in different weight distribution—men
and movement. As you establish the starting position tend to be top heavy and women carry their weight in
for each movement, I encourage you to go through a the pelvic region. Discovering and experiencing your
checklist of important data: which muscles you need to body’s center of gravity is important because this is
recruit, how you should align your body, and your chosen the powerhouse. The concept of the powerhouse—that
breathing pattern. Simply by concentrating on a particular all movement emanates from this core—is a common
muscle prior to the action, you can motivate it to fire more thread in the practice of Pilates and is addressed in
accurately and intensely than if you do not think about it. more detail in chapter 2 (page 17). In Pilates, centering
Concentrating on your body alignment will help you recruit yourself means more than finding your center of gravity;
the correct muscles and avoid unnecessary strain on the it means uniting body, mind, and spirit.
body. Concentrating on the breathing pattern will help you The concept of centering is not new. In Eastern prac-
maintain a good rhythm for the movement and keep your tices we learn of ki in aikido, chi in tai chi, tan tien in chi
mind focused. However, keep in mind that concentration gong, and chakra in yoga—all refer, in general terms,
can be so intense that it becomes counterproductive. It to the life force that lies within us like a bottomless
can morph into tension, which leads to a tightening of well of energy. Interestingly, in all these practices this
the musculature, a restriction in breathing, and halting life force is located in approximately the same area of
rather than flowing movement. This is clearly not the the body. Martha Graham focused on this area in her
intention and should be avoided. modern dance technique and altered the way dancers
Although awareness and concentration are closely approached dance and movement; the contraction (a
related, I regard awareness as a state of mind—of deep flexion of the spine), involving deep abdominal
being mindful and feeling the movement. Concentration activation, became the foundation of her technique. The
is a more cognitive process of understanding the move- feeling of being centered relates not only to the energy
ment. Concentration, combined with awareness, not only emanating from this eternal spring but also to the sup-
promises precise movement but also gives the work port provided by the area’s strong, intrinsic muscles and a
a meditative quality. Being meditative does not imply person’s ability to tap into this physical and metaphysical
that the work will lack challenge, physical demand, or support system. It is not uncommon to hear a dancer
intensity; it means ensuring a deep focus to the work speak of feeling centered or, conversely, lacking center.
that allows you to block out unnecessary thoughts and As you delve into Pilates and open yourself to finding and


Pilates

moving from your center, you will experience this most amount of energy, no more and no less. The remainder
gratifying and elevating of sensations. of the body is relaxed and calm. I have an internal agree-
ment with myself when performing the work; the more
Principle 6: Gain Control difficult and demanding the movements are, the more
consciously relaxed I become. I view efficiency of move-
Gaining control is an amalgamation of all the preceding ment as a laser beam: focused and directed.
principles. When you watch people move, particularly Achieving efficiency applies not only to athletic feats
during complex movements, it is immediately evident but also to everyday movements. An important stage in
whether they have a high level of control. Few things are the process of learning Pilates is transferal, that is, the
as beautiful and inspiring as viewing athletes, dancers, ability to transfer information learned and practiced in
gymnasts, or figure skaters who have immaculate control the Pilates session into everyday activities and to inte-
over their movement. Similarly, watching a grate it into other aspects of life. A session
lion walk, a cheetah run, or a gazelle lasts only about an hour, and this
When
leap can evoke a feeling of awe. time is often supervised by an
Kathy Stanford Grant, a student control becomes instructor. During the remaining
of Joseph Pilates who became innate, you have reached the 23 hours of the day, we must
a great teacher of his work, point of mastery. actively direct our own attention.
periodically sends me phenom- I recommend creating reminders
enal pictures of animals in balance or for yourself to practice transferal. This
in motion. She points out their grace, effortless quality, is like placing notes on a bulletin board, except these
and unencumbered movement. These characteristics notes are mental ones that remind you to keep your head
are lofty goals, but something to aspire to. centered, align your spine, use your powerhouse, relax,
Initially, achieving control of movement is a conscious and ultimately move effortlessly.
process. It occurs through practice, practice, and more
practice. Ideally a teacher who has achieved control Principle 8: Create Flow
should guide you in this process. As you continue to
train and integrate the work into your body, sometimes Like all the principles, flow manifests itself both physi-
for years and many hundreds of repetitions, your own cally and mentally. It manifests within each movement
movement control becomes like that of an animal’s—a as well as within the Pilates session as a whole. Flow
part of your being. can be described as the unobstructed channeling and
translation of energy into movement. It is also the seam-
Principle 7: Be Efficient less connecting of movement to movement, creating what
appears to be a continuous motion. Despite the fact that
Who does not want to conserve energy? Waste has teachers offer correction and input to students and may
become a byproduct of our society in every way. Striving need to stop the class periodically to do so, the overall
for efficiency teaches us to focus our energy. When per- sense of each individual movement and of the session
forming Pilates we do not grimace during effort, nor grunt as a whole should be one of continuum.
as the movements become difficult and demanding. We If you observe people like inspirational golfer Tiger
focus the work where it is needed, exerting the required Woods, dynamic swimmer Ian Thorpe, and brilliant dancer

10
 Enhancing the Mind and Body

Mikhail Baryshnikov, you will note a common quality: an

effortless flow in their movements. You can experience
the same quality through the practice of Pilates.
Flow can be understood physiologically as the immacu-
late timing of muscle recruitment. In each movement
there is an optimal sequence in which the muscles
should fire, called a muscle-recruitment or muscle-firing
pattern. When muscle recruitment is not only correct
but also timed down to the millisecond, the result is
P
flow. Viewing two people who are performing an identical
movement can be interesting because often they look
quite different from one another. Flow, or lack thereof,
is frequently the reason for this difference.

Principle 9: Be Precise
Is precision the domain of perfectionists? I don’t think so,
although I confess to being one. I certainly would not go
so far as to say that someone who is not a perfectionist
can’t achieve precision. Without precision Pilates work
becomes almost meaningless. It is popular in the fitness
industry to speak of isolating muscle groups during a
particular movement. Isolation depends entirely on
precision. Yet often those who claim to isolate muscle muscle fiber in my body—this is a dream that keeps me
groups are doing anything but. Either they lack precision grounded and humble!
in isolating an area or they rely on external means, such Precision requires complete muscle integration, which
as apparatus, to achieve this goal. For instance, some- may then be followed by the isolation of certain muscles
one who performs a biceps curl using a preacher curl or muscle groups. You will feel the work more profoundly
bench is demonstrating nonfunctional isolation, because when you perform every movement with precision down
although he is using the biceps primarily, he is totally to the finest detail. Precision is the basis of the correc-
reliant on the bench. In life we cannot walk around with tive approach to working the body. Many times when I
this type of support. Isolation is only meaningful when give students an exercise to perform, they comment on
you can stabilize your body and support the isolated how they feel it more than ever, despite having done it
movement independently. This is a mindful process many times. Often it’s a matter of adjusting the body
that requires returning to the first movement principle, one or two degrees this way or that—and suddenly the
awareness, followed by concentration and control. As flame ignites. That is precision. You need a great deal
you gain more insight into your body, you will be able to of precision in Pilates, in the execution of each move-
achieve increasingly fine muscle isolation. I fantasize ment and in the activation of each muscle, down to the
that one day I will be able to isolate and control every single muscle fiber.

11
Pilates

Principle 10: Seek Harmony ful as they are, are only movements. The principles and
philosophy of this system are what make it unique and
Harmony is the whole, the culmination of all we strive to enable it to transform lives. When correcting alignment
achieve. It is the ultimate reward for commit- and teaching positive movement patterns,
ment and hard work. Harmony means Moving you need to do more than address
walking out of a session and physiological components such as
feeling completely rejuvenated,
through life muscle strength and flexibility.
being aware of each muscle in harmony with all You must also consider the prin-
and sensing the depth of each around and all within is the ciples behind the movements.
breath. It means being focused, achievement of well- They will guide you through the
centered, and in control, moving internal process of transformation
being.
efficiently coupled with flow and pre- that leads to well-being.
cision. To feel all these things is to be in The practice of Pilates opens the path
harmony with oneself and with the environment. to new discovery each day. I can honestly say that I
Few forms of conditioning can boast such profound have never done a personal workout and never taught
outcomes as Pilates can, as millions are now experienc- a session where I did not learn something new. Having
ing. The greatness of human potential is realized when done thousands of sessions and taught thousands of
the mind is employed, because the power of the mind sessions, that statement itself sings the praises of this
is infinite. The principles I’ve described, individually and system. Of course your body, your mind, and your heart
united, offer a path to tapping into the resources of the must be open to such learning, but if they are . . . the
mind. The movements in Pilates, as beautiful and wonder- possibilities are infinite.

12
Chapter 2

Alignment,
Posture, and
Movement
Pilates

T he previous chapter laid the foundation for under-

standing Pilates—its philosophy, principles, and abil-
ity to affect every facet of being, as its creator intended.
The human body is a complex instrument that can be
likened, in makeup and function, to a chain with multiple
links—the kinetic chain. Exploring the kinetic chain is fas-
In the following chapters I discuss concepts that pertain cinating because it has infinite possibilities. Each body
to the science of human movement and their relation to is different, even though they share predictable patterns
the Pilates method. of movement and muscle development. As a movement
occurs, the muscles are activated in a certain order, or
pattern. If this pattern is faulty, the movement can still
be performed, but it will lack efficiency and could lead to
injury. The Pilates method addresses the kinetic chain
in its entirety; through a process of refinement it can
bring about profound changes and enhance the body’s
performance.

Musculoskeletal Structure
Let us view the body from the inside out. The skeleton
is the body’s infrastructure, on which all else is built
(figure 2.1a). The skeleton is a well-structured and bal-
anced frame that the muscles are layered on to provide
support and movement (figure 2.1b). The bones act as
levers and the muscles as cables that move the body
part(s) in a desired direction. Because of this ingenious
structure, the musculature is able to work effectively.
However, if the frame is out of alignment it affects the
entire structure, resulting in inefficient muscle action,
fatigue, and ailments.
The human body is the most masterful feat of mechan-
ics, engineering, and physics imaginable. For example,
consider the patella, the freely moving bone that sits
above the knee (the largest sesamoid bone in the body).
Besides protecting the knee joint, the patella creates a
significant mechanical advantage for the quadriceps.
If there were no patella, the quadriceps muscle would
a b need to work approximately 30 percent harder and be
much stronger (and larger) to create a force equivalent
Figure 2.1 Proper skeletal alignment combines with good muscle mechanics to produce effortless to that provided with the patella. And if the patella is
and efficient movement. out of alignment, knee function will be affected dramati-
Reprinted, by permission, from P.M. McGinnis, 1999, Biomechanics of sport and exercise (Champaign, IL: Human Kinetics), 20 and 22. cally and chronic ailments may result. How often do we
Isacowitz_E3323_fig 02.01a_265008_pulled Isacowitz_E3323_fig 02.01b_265009_pulled
14
 Alignment, Posture, and Movement

give credit to this little bone for offering us such an joints, which can result in shearing forces
enormous mechanical advantage in walking, running, and excessive load in that area. The pelvis
and jumping? This is one small example of the body’s and lower spine (the pelvic–lumbar region)
wondrous mechanics. is of particular interest in Pilates because
Joseph Pilates recognized and respected the marvel herein lies the powerhouse, the core, from
that is the structure of the human body. He invented a which all movement emanates. Cervical (7)
system that challenges this structure in every conceiv- Anterior
convex
able way, offering a path to discovering its full potential. Pelvic Bowl
The relationship between the skeletal structure and the
muscular system is interesting and unique; it is the The pelvic bowl holds the essence of our
basis of all movement analysis. Often when exercising being, the eternal spring of energy. Here
we place so much emphasis on the muscles that we human anatomy meets with the metaphysi-
ignore the skeletal structure. To achieve effective and cal, and the musculoskeletal system cor-
efficient movement, we must consider both the skeletal relates perfectly with our life force. This
and muscular systems. concept forms the basis of Eastern and Posterior
Two well-known first-generation Pilates teachers, Eve Western practices such as yoga, tai chi, concave Thoracic (12)
Gentry and Bruce King, often described Pilates move- aikido, certain styles of dance, and Pilates.
ments in terms of the bones (as opposed to the muscles) The pelvis is indeed the powerhouse!
moving. Using this imagery facilitates effortless motion, Dr. Arnold Kegel, innovator of the much-
void of tension or excessive force (and the inevitable advocated exercises that bear his name
grimacing and groaning!). It’s as if the bones move as (which involve contracting, holding, and
a result of an intangible internal force. Focusing on the releasing the muscles of the pelvic floor),
skeletal structure also draws more attention to align- recognized the importance of the pelvic floor
ment. Correct alignment is the first step toward a positive muscles and their development, particularly
Anterior
outcome and success in achieving the desired goals. for women before, during, and after preg-
convex
nancy. He furthered the premise that training
Lumbar (5)
Spine the pelvic floor can help to prevent and cure
urinary incontinence and improve sexual
One of the most fascinating parts of the skeleton is function and satisfaction. I am sure he
the spine (figure 2.2). Made up of 24 moving vertebrae would delight in the attention the pelvic floor
and 9 that are fused (this number can vary slightly), the muscles are receiving today. A healthy pelvic
spine can be extremely mobile, allowing multidirectional floor—strong and flexible, able to adapt to
Sacral (5)
movement of the trunk. At the same time, it can be very changes in internal pressure—is one of the Posterior
stable, serving as a solid platform to support movement keys to well-being for women and men. concave
of the limbs. In fact each individual vertebral joint offers Men are often surprised to learn that Coccyx (4)
very little movement, yet combined they form a highly they even have a pelvic floor! Both genders
mobile mechanism. Distributing the work through the need well conditioned pelvic floor muscles
Figure 2.2 This side view of the spine illustrates
spine and maximizing the movement of each vertebral (the coccygeus, the iliococcygeus, and the
natural curves and proper spinal alignment.
joint is preferable to stressing one or two vertebral pubococcygeus) for optimal function, and Isacowitz_E3323_fig 02.02_263200_pulled-R2

15
Pilates

recruitment of these muscles should be integrated into sure. This mechanism of intra-abdominal pressure is
a comprehensive exercise program. Fortunately, because thought to unweight the spine and play a significant role
of the body’s intricate muscle patterning, when the trans- in pelvic–lumbar stabilization.
verse abdominis muscle contracts (as it does throughout The pelvis is a fascinating structure that serves as a
the Pilates session), so do the pelvic floor muscles. Also bridge between the upper and lower body. It is made up
a correlation seems to exist between contraction of the of three bones—the ischium, ilium, and pubis—bound
hip adductors and the pelvic floor muscles. In addition, together by cartilage (figure 2.3). Some people believe
holding in urine activates the pelvic floor muscles. So, that these cartilaginous joints do not move at all; others
by nature’s design, they are worked throughout life by (myself included) believe they do allow varying degrees of
default. However, heightening awareness and control very subtle movement. I must stress that the movement
of this muscle group will prove extremely beneficial for is minute. I often hear people referring to the movement
everyone. A well-conditioned pelvic floor supports the of the sacroiliac joint (SIJ) as if it glides around like
internal organs and viscera and provides added support the scapulae. This is clearly not the case. At the same
during pregnancy. In addition it assists in preventing time, if these joints become immobile, undue strain is
or overcoming urinary incontinence and contributes to eventually placed on the pelvis and spine. The reasons
heightened sexual function and satisfaction. Actively for either hyper- or hypomobility vary (e.g., genetic, adap-
working the pelvic floor, particularly the coccygeus, influ- tive, or disease related), but for our purposes, simply
ences positioning of the sacrum and may help relieve being aware of the potential imbalances that can occur
or prevent lower back pain. Finally, recent literature indi- in the pelvis, and seeking medical advice if a condition
cates that the pelvic floor is fundamentally important for prevails, is sufficient.
core strength and stabilization. I like to visualize the pelvis as made up of two rotating
Dr. Noelani Guarderrama, discs sitting on their sides facing each other. The rotation
a specialist in urogynecology of the discs is quite limited in either direction, but the
Anterior superior iliac spine based in Irvine, California, small amount of rotation is significant and essential for
pointed out to me the unique- healthy function of the pelvis and the body as a whole.
ness of the pelvic floor mus- The discs work in opposition during many basic activities
cles: Like the diaphragm, they such as walking and running; as one disc rotates in one
Sacroiliac
Ilium sit within a bony structure, in direction, the other rotates in the opposite direction.
joint
contrast to most of the skel- We need to consider the joints around as well as within
etal muscles, which attach the pelvis when discussing its function. The influence of
outside the bony structure. the surrounding joints on the pelvis is profound, and vice
(In fact, the pelvic floor is versa. In fact, the function of the pelvis can be better
sometimes referred to as the understood by viewing the movement of the surrounding
Pubis
Pubic pelvic diaphragm.) The pelvic joints. If the pelvis is misaligned, it adversely affects
symphysis Ischium muscles work synergistically; the function of body segments up and down the kinetic
that is, they work coopera- chain, resulting in inefficient movement, muscular imbal-
tively in order to adapt to the ances, and stress on the structure of the body. Detecting
FIGURE 2.3 This front view of the pelvis clearly illustrates its structure
constant changes of internal the imbalances is the first step toward understanding
and the joints that bind the parts
Isacowitz_E3323_fig together.
02.03_265010_pulled--R3 by Kim
abdominal and thoracic pres- the body’s movement. Remedying them is the next

16
 Alignment, Posture, and Movement

step, and this is where Pilates can play a crucial role in aspect of posture, yet other elements, such as habitual
reeducating the neuromuscular system. Correct pelvic muscle activation patterns, genetics, and flexibility, are
alignment is of paramount importance whether you are also key. In many instances a lack of flexibility inhibits
performing daily activities, doing Pilates, or sitting at a ideal alignment and recruitment of the correct muscles.
desk. Balanced development of the muscles around the Hypermobility, on the other hand, although not restrictive
pelvis is fundamental in achieving a well-aligned pelvis by nature, demands a great deal of body awareness and
and ideal posture. muscular control to maintain good alignment. In Pilates
One way to view the pelvis is as a suspension bridge we strive to develop strong, flexible muscles that are
with cables (the muscles) holding it from above, below, effective in their function and adaptability.
the sides, and, very importantly, from the inside. As long Certain muscles play a crucial role in providing a
as all the cables are tensioned correctly and proportion- stable and pliable core, without which good alignment
ately, little strain is placed on any one cable and the and efficient function are not possible. These are the
bridge will be stable and level. However, the moment the deep muscles of the pelvis and trunk (see figure 2.4a).
balance of tension on the cables changes or the bridge is The superficial muscles are sometimes overdeveloped
not level, the other cables and the entire bridge will show and overemphasized in relation to the deep muscles,
strain. Although the pelvis will not typically collapse under often at the expense of a strong, solid core. Being large
stress, muscles that encounter excessive tension may does not necessarily translate to being functional, and
become strained or even tear. Simply put, if the pelvis is I regard muscle bulk that is not functional as extra bag-
out of alignment, the body is out of alignment. gage to carry around that can ultimately burden the body.
We need only look at the list of some of the muscles As with a tree, the deeper layers, not the bark, provide
that act on the pelvic complex—the pelvic floor muscles, the support to stand upright and the flexibility to bend
spinal flexors and extensors, hip flexors and extensors, with the wind.
hip adductors and abductors, hip external and internal The back extensors and abdominal muscles
rotators—to understand the impact of the bridge anal- are key in providing the form and function of the
ogy. And this list doesn’t include the tendons, ligaments, trunk. They share a symbiotic relationship, and
and joints that also add support and flexibility to this there should be constant interplay between them.
intricate structure. It is no wonder this part of the body Both the abdominals and back extensors are
is the source of all movement. Pilates provides a path to made up of layers of muscle, and it is the deepest Transverse
abdominis Rectus
discovering the powerhouse and unleashing the power layers that are most prominent in providing stabi-
abdominis
of the pelvis. Keep in mind that working with precision lization and support to the spine. The abdominal
when exercising the pelvic–lumbar region is imperative, group is made up of the rectus abdominis, the
possibly more so than in any other area of the body. external oblique, the internal oblique, and the Linea
transverse abdominis. In addition to having its Inguinal alba
ligament
Muscles of the Powerhouse own layers of muscle, the back serves as the
attachment for many dual-purpose muscles such
In order to achieve good alignment and correct move- as those connecting to the neck, the upper limbs,
ment mechanics, the body must have the tools to do the lower limbs, and the pelvis. Within these two
so; a well-balanced musculoskeletal system is the first major muscle groups, the abdominals and back FIGURE 2.4a A major muscle of the core:
the transverse abdominis.
step in this quest. Strength is obviously an important extensors, two muscles have been identified as

17

Isacowitz_E3323_fig 02.04a_265011_pulled
Pilates

having a particularly profound effect on stabilization and the powerhouse in Pilates, or the core in other forms of
function: the transverse abdominis (TA) and the multifi- training. It is gratifying that scientific research is now
dus (see figure 2.4, a and b). substantiating much of what Joseph Pilates advocated
The abdominals and back muscles, together with so many years ago with regard to the importance of a
the diaphragm and the pelvic floor, create a cylinder of strong, powerful, and functional core. The muscles of
muscular support in the center of the body. I call this the ISS can be recruited during every exercise, or not
the internal support system (ISS). It is congruent with at all. Movement is possible without activating the ISS;
however, internal support, protection, and efficient func-
tion will be absent.
External occipital protuberance Another component that is important to consider in
any discussion relating to the pelvis and the spine is the
Rectus capitis posterior minor Semispinalis capitis psoas. There are two psoas muscles, the minor and the
Obliquus capitis superior
major, and the psoas major combines with the iliacus to
Sternocleidomastoid form the iliopsoas (figure 2.4c). Besides being powerful
Rectus capitis posterior major hip flexors, these muscles are believed to substantially
Splenius capitis influence spinal stabilization and alignment. Since the
Longissimus capitis psoas is close to the axis of flexion and extension of the
Iliocostalis cervicis lumbar spine, it will compensate for imbalance between
Obliquus capitis inferior
the anterior abdominal muscles and posterior spinal
Longissimus cervicis Splenius cervicis
12th rib Intervertebral
Semispinalis cervicis disc
Iliocostalis dorsi
Psoas minor
External intercostals
Longissimus dorsi Quadratus
Psoas major lumborum
Levatores costarum
Spinalis dorsi
Semispinalis dorsi

Iliocostalis lumborum
Quadratus lumborum
Iliacus
Multifidus Sacrospinalis

FIGURE 2.4b Major muscles of the core: the multifidus. FIGURE 2.4c Major muscles of the core: the psoas.
Isacowitz_E3323_fig 02.04b_265013_pulled

18
Isacowitz_E3323_fig 02.04c_265012_pulled-R3
 Alignment, Posture, and Movement

extensor muscles to stabilize the lumbar spine. Some that produce a harmonious structure we term ‘physical
practitioners believe that most defects of the spine and fitness,’ reflecting itself in a coordinated and balanced
the hip joint structures can and should be related to a tri-part unity of body, mind, and spirit” (pages 32-33).
disturbance of function of the psoas and iliopsoas. They
postulate that tight or weak psoas muscles are associ-
ated with pelvic tilt, exaggerated lumbar lordosis, lower Principles of Alignment
back pain, sacroiliac dysfunction, degenerative disc and Posture
disease, scoliosis, and misaligned posture, among other
conditions. With extended sitting, a common by-product People often adopt a simplistic view when assessing
of the modern lifestyle, the hip flexors become tight and posture and alignment; for example, they measure only
weak. The psoas and iliopsoas should be addressed in strength and flexibility and ignore the complexity of the
all exercise programs as they affect everyone, from the factors involved. Strengthening a certain muscle group
very active to the sedentary. or stretching another to improve posture and alignment
The psoas (hip flexor) muscles and the abdominal is not enough. Correcting alignment is a process of
muscles are agonist and antagonist as well as syner- neuromuscular reeducation that requires enormous
gists—they oppose one another’s actions and work commitment, patience, and the guidance of a scrutiniz-
cooperatively; a dynamic interplay exists between the ing eye.
two muscle groups. The psoas plays an important role Posture may be observed in terms of the alignment
in much of the abdominal work in Pilates, particularly of the joints and bony landmarks and understood
in the exercises in which the legs are held up off the in terms of muscle balance and function. It is often
ground. Typically, great emphasis is placed on recruit- described relative to a plumb line—a straight line that
ing the abdominals while the role of the hip flexors runs vertically through the body. Figure 2.5 shows ideal
is minimized or overlooked. I believe that more focus posture viewed from the side. When viewing the body
should be placed on controlling and using the hip flexors from the side in relation to the plumb line, deviations
correctly. They are vital to the successful execution of
many Pilates exercises as well as to efficient function
and general well-being.
Interestingly, all the muscles of the ISS are what I call Ripple Effect
mind muscles; activating them requires mental focus and
a high degree of body awareness and concentration. All movement emanates from the center, both anatomically and energetically. The path of
Controlling the muscles of the ISS requires different movement is like the ripple effect that occurs when a pebble is dropped into still water.
skills than those used for controlling superficial skeletal It creates a circular ripple that in turn creates many more ripples moving outward in
muscles such as the biceps or quadriceps, which are progressively larger circles. So each movement starts from the inner core (the first circle
easily accessed and whose activation is readily apparent. of energy) and moves outward; the trunk is the second circle of energy, followed by the
Nature intended that the journey toward mastery of move- limbs and finally the periphery, the hands and feet. But don’t think of the energy stopping
at the fourth circle; it should continue on as if the movement never ends. This is called
ment and control, and the attainment of fitness would
the follow-through, and it has infinite value in terms of function and aesthetics. It is a
demand mind–body exploration and yield a multitude
concept promoted in all athletic activities from jumping to throwing a ball.
of rewards. As Pilates wrote about the practice of his
method in Return to Life Through Contrology, “exercises

19
Pilates

in an anterior–posterior direction become apparent (in Alignment of the Spine

the sagittal plane). The following landmarks of the body
should line up vertically on the plumb line: the lobe of Good alignment translates into less stress on the spine
the ear, bodies of the cervical vertebrae, shoulder joint, and more economical muscular activity. When the spine
midpoint of the trunk, greater trochanter of the femur, a is aligned with gravity, the body works in harmony with the
point slightly anterior to the midline of the knee, and a laws of nature. The moment the body is not balanced,
point slightly anterior to the lateral malleolus (ankle). certain muscles become overworked and others become
Please note that ideal posture is the ideal, a goal weak. Maintaining the natural curves of the spine is
that one strives for but may never achieve. Each also important because they act as shock absorbers,
individual is different in body type, center of protecting the body during impact, whether landing from
gravity, habitual movement patterns, mental a jump, running, or carrying a heavy load. We therefore
state, and genes; it is inconceivable to think always strive to attain ideal alignment and to develop
that one posture will fit all. However, the con- the musculature to support it.
cept of an ideal posture serves as a guideline Although much of our attention focuses on the muscu-
and a reference by which we can detect devia- lature as it relates to posture and alignment, ideal align-
tions and gauge changes. ment of the spine also facilitates efficient functioning of
Posture affects every movement, exercise, the internal organs. Deviations of posture over time can
and decision in an exercise program. Consider, lead to malfunctioning of the inner organs. For instance,
for instance, a person who has fatigue posture, I have taught people who have scoliosis and who, with
which is characterized by a rounded thoracic Pilates practice, begin to feel that they can finally breathe
spine and the pelvis being forward of the plumb into a lung that has seemed dormant for a long time. This
line in a posterior tilt. Although correction is is quite typical with scoliosis because the muscles on
complex, it generally involves extending the one side of the thorax become tight, causing the rib cage
upper back, strengthening the upper back to compress on that side and limit the function of the
extensors, strengthening the iliopsoas, and corresponding lung. Similarly, with kyphosis (increased
stretching the external obliques of the abdo- thoracic curve of the spine) the rib cage becomes com-
men. Bringing the shoulders into ideal align- pressed and impairs respiration. Other systems can also
ment over the pelvis is also often helpful. On be affected; for example, a posture with exaggerated
the other hand if a person has lumbar hyper- forward flexion places constant pressure on the digestive
lordosis, which involves an increased lumbar system, hindering its function.
curve of the spine often accompanied by an
FIGURE 2.5 Posture should also be viewed from the anterior tilt of the pelvis, correction generally Placement of the Head
front and back as well, focusing on the symmetry of focuses on strengthening the abdominals
the body and deviations from the midline in a side- I like to think of the head as a ball balancing on a pin.
and stretching the hip flexors and lower back
ways direction (the coronal plane). Good observation
points and landmarks include the ears, shoulders, extensors. Clearly these two people will receive None of the muscles should be strained; instead they
space between the arms and the trunk, the pelvis, different exercise programs, emphasizing dif- should all act as cables that keep the ball balanced in
the knees, and the feet. I call these checkpoint areas ferent muscle groups, with the selection of harmony with the laws of nature. Adjusting the position
windows of opportunity because they offer so much exercises and the cueing appropriate for their of the head is one of the most common (and important)
information regarding alignment.
particular posture. corrections I give when I teach. I view the head as simply

20
 Alignment, Posture, and Movement

another vertebra, an integral part of the spine, and as

such it should follow the line of the spine. Deviations
a b
from this alignment, particularly because of the head’s
relatively heavy weight, inevitably result in neck tension
and strain and are aesthetically unpleasing. It is even
more pronounced when a person has a long neck, which
essentially acts as an extended lever arm. For instance,
if someone has forward head posture (the head is car-
ried anterior to the plumb line), the neck extensors will
become tight and overworked and the flexors relatively
weak and inactive. The head weighs 12 to 14 pounds
(approximately 5 kilograms), so shifting it away from the Figure 2.6 Best results are achieved when the head follows the natural curve of the spine in forward
base of support has a significant effect on the muscu- flexion as in the chest lift (a) and the roll-up (b).
lature, an effect that grows exponentially as the head
moves further away from the plumb line.
During forward-flexion abdominal exercises such as floor (figure 2.6b). Not only does this present a longer,
the Mat Work: Chest Lift exercise (page 48), the trunk more continuous line, which is visually pleasing, but it
must lift up and forward and the spine, including the also encourages better placement of the shoulders and
head, must follow a natural curve. When forward flexion scapulae, and relaxation of the levator scapulae and
is inadequate, the head falls out of the base of support upper trapezius.
of the upper girdle, and the result is neck strain and ten-
sion. This inevitably happens when someone is restricted Neutral Pelvis and
by weak abdominals or tight lower back muscles and Neutral Spine
is often exacerbated by attempts to maintain a neutral
pelvis when the body does not have the tools to do so Neutral pelvis is defined as a
(discussed in the next section). To understand proper position in which the anterior
positioning, visualize the body in forward flexion with the superior iliac spines (ASIS) and
sun shining directly overhead. The shoulder girdle would the pubic symphysis (PS) are in
cast a shadow on the ground below slightly larger than the same horizontal plane (coro-
the actual size of the shoulder girdle. This shadow marks nal plane when upright) and the
the base of support of the upper girdle; the head should two ASIS are in the same trans-
be held within this area (figure 2.6a). verse plane. The term neutral
The Mat Work: Roll-Up exercise (page 52) offers a spine indicates that the natural
good illustration of head alignment and a perfect example curves of the spine are present.
of how the art and science of human movement meet. If the PS is higher than the ASIS,
In the sitting phase of this exercise, many people place the pelvis is in a posterior tilt; if
the head down between the arms. I prefer that the head the ASIS are higher than the PS, a b c
follow the natural C curve of the spine and be held the pelvis is in an anterior tilt a b c
Figure 2.7 Neutral pelvis (a), posterior tilt (b), and anterior tilt (c).
above the arms, with the arms remaining parallel to the (see figure 2.7a, b, and c).

21
Isacowitz_E3323_fig 02.07b_263205_pulled-R2
02.07c_263206_pulled-R2
Isacowitz_E3323_fig 02.07a_263204_pulled-R2
Pilates

The neutral position is a reference point that helps pelvis should be assessed on a case-by-case basis. A
you position your body during Pilates work. This is not to neutral pelvis is the ideal, but it may be necessary at
say that you never deviate from it; instead, you can use first to work with a slight posterior pelvic tilt in order to
it to compare and describe all other positions. When the relax the muscles of the lumbar region and access the
spine is in a neutral position, the pelvis by definition must abdominals more prominently.
also be neutral; however, instances do occur in which the The trend today is to exercise in neutral pelvis and
pelvis is in neutral and the spine is not, such as during neutral spine positions; however, as stated previously,
the Mat Work: Single-Leg Stretch (page 56; figure 2.8) the two do not always occur simultaneously, and they
and many other abdominal exercises. have different implications. I often encounter students
Performing exercises in the neutral spine and neutral who say they are working in a neutral spine position
pelvis position yields several benefits. It encourages bal- when they are not (nor should they be). For example,
anced muscular development of the pelvic complex and once the head and trunk lift into forward flexion during
correct muscle recruitment. It teaches and reinforces abdominal exercises, the spine is no longer in a neutral
efficient posture and ideal alignment, which is particu- position. In a neutral spine position the natural curves of
larly important when standing. It unloads the pelvis of the spine must be present; in forward flexion the spine
undue stresses. However, keep in mind that the pelvis is has deviated from the natural curves. So to say that you
dynamic and constantly adjusts to the body’s movements do abdominal work with a neutral spine while in forward
and its ability or inability to perform a movement. At times flexion is a contradiction in terms. However, maintaining
working with the pelvis in a posterior tilt as opposed a neutral pelvis during abdominal work in forward flexion
to neutral may be advantageous; the neutral position is quite possible and desirable.
could prove counterproductive and lead to negative I was teaching a mat work class to a large group at
results. This is particularly pertinent during abdominal a conference recently. I set them up for the chest lift
exercises, and appropriate positioning of the spine and and then instructed them to lift into forward flexion. As
I looked around I noticed that they had lifted only their
heads, not the entire upper girdle, off the mats. When I
inquired why no one was lifting higher, the answer was,
“We are trying to maintain a neutral spine position.”
This revealed a misunderstanding of the neutral spine
position; however, even if they had been trying to main-
tain a neutral pelvis, they were missing the point of the
exercise. They were not achieving any significant degree
of forward flexion. Neck flexion, yes, but not flexion of the
trunk. As a result they were not working the abdominals
effectively and probably were achieving more neck ten-
sion than abdominal strength.
I have witnessed similar scenarios with oblique
abdominal work and rotation of the trunk, such as in the
Figure 2.8 The single-leg stretch is one of many exercises in which the pelvis is in neutral position while Mat Work: Criss-Cross (page 58). In these cases I have
the spine is not.
observed a lack of rotation as well as lack of forward

22
 Alignment, Posture, and Movement

flexion. Again, I see neck flexion along with flapping deactivate the tight lower back extensors, and imprint
elbows and little or no trunk rotation. the lower back into the mat—so be it! Continue modifying
I advocate maintaining a neutral pelvic position during the position of the pelvis until you have addressed and
many exercises that require pelvic–lumbar stabiliza- overcome the limiting factors. Ultimately you will be able
tion, including abdominal work. But not at all costs. For to perform the abdominal exercises with integrity and
example, if you have hyperlordosis and a tight lower a positive outcome, void of tension and with a neutral
back, as many people do, performing forward flexion pelvis—the ideal.
while maintaining a neutral pelvis could result in exces-
sive contraction of the lower back muscles, preventing
sufficient forward flexion of the trunk. This translates
Assessing Alignment
into ineffective abdominal recruitment, possible exces- Over the years I have found it important to develop
sive hip flexor activation, plus stress on the lower back convenient methods of assessing posture. Very sophisti-
and probably the neck. In an endeavor to work with a cated systems of assessment are available yet most are
neutral pelvis, people sometimes compromise the out- impractical to use at home or during a Pilates session.
come of the exercise and reinforce negative movement I recommend the Mat Work: Roll-Down as a simple but
patterns, coming away with neck pain, back pain, and useful tool for assessing posture and alignment. It offers
weak abdominals to boot. valuable information regarding structure, muscular devel-
A series of actions allow the lumbar spine to imprint opment, and compensations. At the same time it allows
into the mat during forward flexion in a supine posi- one to gently mobilize the spine and coordinate the
tion: The abdominal muscles contract, intra-abdominal breathing with the movement. Teachers who are assess-
pressure is increased, the back extensors deactivate ing a student’s alignment should observe the roll-down
sufficiently, and the lumbar vertebrae flatten out. This from the back, front, and side, since certain postural
does not mean that the pelvis should be forcefully thrust deviations are more apparent from a coronal (front/back)
into a posterior tilt (commonly called a tuck) in order to view and others from a sagittal (side) view. When using
imprint the back into the mat. Rather the trunk is lifted this exercise as a self-assessment, you should stand
into forward flexion in a neutral pelvis, and if the pelvis on a firm, level surface in front of a mirror if possible.
must tilt posteriorly at the end range of the forward flex- Self-assessment demands great inner awareness and
ion in order to achieve maximum abdominal activation, observation skills that should be honed constantly.

23
Mat work

Roll-Down
Fundamental

I encourage the use of the roll-down at the beginning Imagery

Muscle Focus and end of a session; however, the exercise is not Imagine your back pressing against a pole that is
appropriate for everyone and should not be used in keeping you upright and aligned. The head fills with
Abdominals and back extensors
certain instances, such as when lower back problems water and becomes very heavy. It rolls forward, pulling
Objectives are present. If you have any reservations about your- the body away from the pole one tiny segment at a
self or a student doing this movement, substitute a time. At the bottom the water runs out and lightens
Develop articulation of the spine
modified roll-down by leaning the back against a wall, the body so that the spine rolls back up the pole, one
Stretch the back extensors
placing the feet one to two feet (30 to 60 centimeters) segment at time.
Improve control of the abdominals
and back extensors
from the wall, and bending the knees. Doing the exer-
cise in this position allows the wall to bear the weight Establish ideal alignment in relation to the
Align the body and focus the mind
of the body and provides tactile feedback. plumb line from the outset.
During the roll-down, notice deviations from the Keep the movement relaxed and avoid forcing a
plumb line and become internally aware of weight stretch of the hamstrings at the end.
shifts within the body. Notice asymmetries and imbal- Relax the hands and hold them with the palms
ances. Use the roll-down not only as a tool for assess- facing the sides of the body.
ment but also as a vehicle for focusing the mind and
tuning the body, just as you would tune a musical
instrument before playing it.

Inhale. Stand upright in ideal alignment with the feet hip- Exhale. Roll down through the spine, beginning with the head Inhale, holding a relaxed (but not slumped) position at the
width apart and parallel. Prepare for the movement by going and articulating through each vertebra. Allow the knees to bottom, feeling the back expand and the vertebrae releasing
through a mental checklist of ideal alignment. bend as you roll down, alleviating any pressure on the lower all tension. Relax the neck and allow the head to follow the
back. line of the spine. Exhale. Roll back up, articulating through the
spine and placing each vertebra back on the plumb line estab-
lishing ideal alignment and returning to the starting position.

24
 Alignment, Posture, and Movement

Foot Alignment
The feet are the foundation of the body when upright: Effects of Center of Gravity
standing, walking, running, and jumping. Any misalign-
ment of the feet, in a static position or in motion, results The body’s center of gravity (COG) is important to alignment as well as to understanding
in postural deviations and compensations all the way the mechanics of exercises. Weight distribution can make exercises easier or more difficult
up the kinetic chain. The foot is made up of many joints for certain body types. Sometimes difficulty executing an exercise successfully has little
and is a complex structure, and citing any one joint or to do with lack of strength and much to do with physical build—specifically the weight
aspect of the foot as particularly vulnerable is difficult. distribution of the body. For instance, a man with broad shoulders, a well-developed
upper body, and short legs may find the roll-up extremely challenging, while a woman
However, I will single out the subtalar joint (often mis-
with a short, petite torso, substantial hips, and long legs will find the exercise relatively
taken for the ankle joint) due to its importance to foot
easy. The man is not weaker; in fact he may have far stronger abdominal muscles, but
alignment. The subtalar joint controls the inward and
he is top heavy, and the woman’s COG is lower. Of course, the man I just described has
outward motion (supination and pronation) of the foot
an advantage in other exercises, such as the Wunda Chair: Full Pike (page 252) and the
and is vital to achieving correct foot alignment. A good
Reformer: Long Stretch (page 164).
guide to achieving neutral alignment of the foot when Because each person’s COG is slightly different, the way each performs an exercise is
standing is to observe the Achilles tendon from the back also different. Understanding this fact is important in order to make exercises easier or
(see figure 2.9). The tendon should be perpendicular to more difficult and, most important, safe. Joseph Pilates had a very muscular build, like
the ground, and fine adjustments of the subtalar joint can a gymnast. Add to this men’s naturally strong upper body and the innate inclination
be made to achieve this alignment. Becoming acquainted to choreograph exercises that feel good (and look good) on oneself, and the result is
with neutral alignment is particularly helpful during the that it is no surprise that many of the exercises Joseph Pilates created require a strong,
foot work on the Pilates apparatus. well-developed upper girdle. (This in no way implies that women cannot perform the
repertoire very beautifully and successfully.) Understanding the mechanics of the body
Semitendinosus Biceps femoris and the exercises will allow you to overcome obstacles for yourself and your students.
Plantaris Let’s take, for example, the Mat Work: Roll-Up (page 52). If a person is struggling
with this exercise and it appears to be due to body type rather than weak abdominals or
Gastrocnemius tight lower back and hamstrings, an excellent solution is draping a light (2.2 pounds/1
(medial head) Gastrocnemius kilogram) ankle weight over the ankles. This does not allow the person to rely on the
(lateral head) ankle weight to pull the body up, as would be the case if the feet were placed under a
secure foot strap; it simply changes the weight distribution, adding weight (or, in effect,
length) to the legs and lowering the COG toward the pelvis. The individual becomes
taller for the sake of the exercise. (If only it were so easy to become tall!) At other times
being top heavy or shorter may prove an advantage. Regardless of body type, everyone
Achilles tendon
has challenges to face and obstacles to overcome . . . so enjoy your body and relish the
journey!

Flexor
retinaculum

Figure 2.9 Alignment of the Achilles tendon.

Isacowitz_E3323_fig 02.09_263211_pulled-R2
25
Chapter 3

Powerful
Pilates
Practice
Pilates

T he foundation of the Pilates method, certainly the way

I approach it, is working with the whole in mind. The
body is the most intricate of instruments, and imbalance
this happening in medical environments, where Pilates
is used as a treatment modality. A therapist might take
a patient through a few exercises on the reformer, and
in one area will inevitably cause imbalances in other then move on to another treatment. Using a Pilates
areas. Therefore all Pilates programs should be compre- exercise here and there is not Pilates. The exercise
hensive, regardless of a person’s age, fitness, or ability happens to be done on Pilates equipment and it might
level. Certainly in some cases you may direct more atten- or might not be a Pilates movement, but what is being
tion toward a particular area of the body, but you must practiced is not Pilates because it does not embody the
always keep in mind the intricate patterning of human system’s philosophy and approach. I cannot say this is
movement. An injury, compensation, or any other restric- wrong; I can only say it is not the system that Joseph
tion that adversely affects the integrity of the body’s abil- Pilates created. Therefore it cannot achieve the outcome
ity to function can be regarded as a weak link in a chain. that Joseph Pilates described in Return to Life Through
For the chain to function as a complete unit, you must Contrology as “the highest accomplishments within the
address the weak link without losing sight of the fact that scope of our capabilities.” (Of course many therapists
the goal is the efficient function of the chain as a whole. have studied Pilates in depth and have integrated it very
Structure and creativity seem to be diametrically successfully into their practices as a complete system.)
opposed, yet one cannot exist without the other. Having The method’s creator was explicit in his belief that you
a structure allows you to be creative and to adapt to must address both the mind and body, concurrently and
personal and specific needs without compromising the comprehensively. This belief has been proven to be a
concept of the whole. Addressing the body and mind powerful approach to wellness and is now receiving the
as a whole is what makes this approach so valuable widespread recognition it deserves.
and its effects so profound. If you view Pilates as only
exercise, and furthermore, exercise for only one part of
the body, you risk sacrificing the essence of the system. Structuring Your Practice:
Adhering to a structure allows one to compile an efficient, The Block System
comprehensive program. It also allows teachers to keep
the flow in a studio when teaching several people at the With the aim of finding a useful structure for Pilates
same time, while offering each person an individualized practice, I have developed a system for organizing a com-
program and personal attention. I liken it to a conductor prehensive program. The block system is the nucleus of
leading an orchestra or a chess master who is playing my approach to Pilates. It is the result of many years of
several games of chess at one time—he always knows practicing and teaching the method and directing Pilates
where he is in each game and what his strategy will be programs around the world. It is solidly grounded in the
for the next move. This can only be achieved with a clear Pilates method and, at the same time, it adheres to the
and well-learned structure. principles of exercise physiology. Its structure ensures
Over the years I have witnessed Pilates classes that that practitioners address the whole body, simultane-
lack structure, direction, and the concept of the whole. I ously providing a framework for individual development
have always come away feeling that the session is miss- and creativity, and offering clear guidelines and flexibility.
ing the point; without a logical progression, it lacks the This filing system organizes the vast Pilates repertoire
elements that make Pilates so valuable. I sometimes see in a way that each exercise has a home, a block it

28
 Powerful Pilates Practice

belongs to. It can be likened to a family tree; all the that focus on the upper girdle fall into the arm work block,
exercises are related to each other, some more closely which offers you a pool of upper body exercises of varying
than others, all emanating from the same roots. Familiar- levels of difficulty to choose from. Each block comprises
ity with the intricacies of the whole tree is essential in individual exercises or series of exercises. A series is a
order to implement the block system successfully; this compilation of several exercises that complement each
familiarity can then be used to compile programs that other to create a complete, integrated exercise unit for
are individualized according to level, personal needs, a particular area of the body.
restrictions, and goals. The blocks that make up this system are as follows:
Without such a system, the hundreds of Pilates
exercises become just that—exercises, like words Warm-up. Prepares the body for the work, both physi-
with no story. They are valuable in and of themselves, cally and mentally. Typically a selection of mat work
but they convey a message only when put together in exercises.
sentences. The more finely crafted the sentences, the Foot work. Devoted to the lower limbs, foot work is
more profound the message. So it is with Pilates. The performed on the reformer, cadillac, and wunda
teacher compiles the session with the blocks, which are chair. The focus is the entire leg: foot, ankle, knee,
like chapters in a book; together, they create the whole and hip. This block is regarded as part warm-up and
story. Each movement takes on more meaning when it is part specific training for the lower limbs.
placed within a well-thought-out structure and sequence Abdominal work. A selection of exercises focused on
of movements—like poetry in motion. This is where the developing the abdominal muscles. Although the
art and the science of human movement unite. At this abdominals work throughout the Pilates session,
level, mind and body work as one and all the principles these exercises are specifically aimed at this region
of Pilates are in effect; the work becomes deeper and yet and address all the abdominal muscles.
more effortless. This is the level we strive for, where the
Hip work. This section demands work and control of
greatest and most productive changes take place.
the hip joint and is typically performed with the
Fully grasping the many levels of the block system
feet in the straps on the reformer or using the leg
can take years. However, even in its simplest form the
springs on the cadillac. Focus on control of the
system provides a way to categorize the vast repertoire,
pelvic–lumbar region is key because of the close
to maximize the work time and use the session to its
relationship of the pelvis to the hip joint.
full potential. Because it is a standardized system it
allows practitioners who are trained in it to communicate Spinal articulation. This block is devoted to spinal
and collaborate in a seamless and meaningful fashion, mobility and developing control of the trunk mus-
wherever they may be in the world. As I visit studios in cles. Spinal articulation exercises can be found on
the many countries this system has spread to, I am filled almost all the apparatus, including the mat. These
with pride when I see how successfully the block system exercises integrate the muscles of the core.
has been implemented in different cultures. Stretches. Selections from this block can be performed
In this book all the exercises on the apparatus are laid on or off the apparatus and typically include one or
out according to the block system, which enables you to two stretches for the hip flexors and hamstrings.
learn each exercise and its place in the overall structure The selection of exercises depends on the needs
concurrently. For example, the exercises on the reformer and ability of each person.

29
Pilates

Full body integration (FBI) I and II. Although all Pilates responsible for stabilization. This section should
exercises work the entire body, these exercises not be compromised.
defy categorization by muscle group or area of
the body and are specifically geared to full-body I sometimes hear an unjustified criticism of Pilates:
motion. The exercises in FBI I are fundamental and that the rotation and extension exercises are inadequate.
intermediate, and those in FBI II are advanced and My standard answer is simple: “Sorry, but either you or
master level. your teacher does not know Pilates.” There are myriad
options in the Pilates repertoire for both spinal rotation
Arm work. This block is devoted to the upper girdle of
and extension, which are important components of any
the body. I have compiled several series consisting
comprehensive exercise program.
of exercises that work the various muscle groups of
As we age, spinal extension becomes all the more
the arms. Typically a complete series is practiced to
important in an exercise program. Over time gravity tends
ensure comprehensive training of the upper body.
to pull us forward into flexion. Add to this our modern
Leg work. These are exercises for the lower body to lifestyle, with hours spent in front of computers, driv-
supplement the foot work. They typically emphasize ing cars, and taking part in recreational pursuits that
the hip abductors and the hip adductors. However, also demand forward flexion, and the result is a bleak
the block system allows flexibility, so that this sec- picture that includes a high incidence of round-shoulder
tion may be utilized for specific skill training for syndrome and other shoulder problems, nonspecific
dancers, skiers, and runners, for example, or for lower back pain, and neck tension. If one then studies
corrective work and rehabilitation of the lower limbs. Pilates with a teacher who is obsessed with working the
Lateral flexion and rotation. This block refers to exer- abdominals, the majority of exercises will be performed in
cises that work the lateral flexors and rotators of trunk flexion, and the picture gets even worse. Effective
the trunk, with an emphasis on the oblique abdomi- abdominal work is important but must be in proportion
nal muscles. These muscles are vital to healthy with correct and sufficient work of the back extensors,
functional movement and support of the spine. a key component in achieving good alignment, balance,
Often imbalances exist between the muscles on peak performance, and general well-being.
either side of the body. The reasons for these vary I often look to babies and young children for guidance.
from scoliosis to one-side–dominance (handed- Seldom do you see toddlers with bad alignment; they
ness) to the practice of certain athletic activities. have strong backs and straight spines. I recall a wonder-
I recommend always working toward balance and ful incident when Lolita San Miguel, one of the Pilates
symmetry. “elders” and a first-generation teacher, was visiting me.
Back extension. This block is devoted to exercises for My son Elan, who was about 2 years of age, was taking
the trunk extensors. These muscles lie along the a bath and Lolita and I were standing in the bathroom
spine and span the back in layers. The superficial looking on. Together we marveled at the amazing mus-
muscles are long, large muscles that are respon- culature and posture of this little rambunctious ball of
sible for gross movement. The deeper intrinsic energy as he stood, sat, jumped, splashed, and showed
muscles are intervertebral muscles that control off his athletic skills to his guest. This is the type of
fine intricate movement of the spine. As with the spine nature intended us to have, not only as infants,
abdominals it is the deeper layers that are largely but throughout our lives. Yes, little ones also have little

30
 Powerful Pilates Practice

potbellies, and as they reach their early teens emphasis scope. I do plan to make available more of this level
on developing the abdominals is important. However, we of the work in an upcoming book.) Classifying
should not lose sight of the importance of keeping the movements by level is a subjective pro-
back muscles conditioned and of working to prevent the cess since what is difficult for one person
deterioration that can occur over time. may be relatively easy for another. Thus I
allocate levels according to the complexity
of the movement—the more complex
Exercise Descriptions the movement, the higher the level
In order to fully understand an exercise or movement, of difficulty.
you must analyze it. You will then be able to apply the I must emphasize that
movement at the right moment and in the most appro- this system is not one
priate manner to achieve the desired outcome. I have in which, once you have
formulated a clear and succinct form of analyzing each learned an advanced
movement. This analysis opens the door to understand- movement, you no longer practice the fun-
ing as well as learning and teaching the movement. It damental or intermediate movements that
is also invaluable in compiling exercise programs. In prepared you for that advanced move.
the following section I explain the categories used in Each exercise is an additional tool in a
chapters 4 through 11, which describe and analyze each large toolbox or another dance step to
movement on the various pieces of apparatus. use and enjoy. When I construct programs for
Each exercise is presented by name, apparatus, block, advanced students, I select exercises from all
level of difficulty, and the amount of resistance to use (if levels, not only from the advanced repertoire.
applicable). This information is followed by a discussion Including a range of exercises in a program
about the exercise, its muscle focus, its objectives, and is important both physically and mentally. The
the imagery that I suggest using to achieve the desired level should not be a goal in and of itself, but a
results. Imagery is a very personal teaching tool, so milestone in the lifelong process of learning.
what I offer might work for you or it might spark your I have spent much of my career mastering
imagination to create your own imagery. I also include the most difficult moves in this method, and I
a checklist of key points you should observe to ensure certainly enjoy the exhilaration of performing the master-
a successful outcome for each exercise. Finally, photo- level work, which I do in its entirety. Yet it is only part of
graphs illustrate the movement and are accompanied by the picture. With commitment, people can reap the same
the breathing pattern. benefits at any level of practice. The benefits depend
not only on the movements performed but also on their
Classifying the Movement quality and the integration of the principles into one’s
work and life. Too often I see the master-level repertoire
The blocks are used to classify the exercises, but each becoming the sole focus, at times being performed by
one is also defined by its level of difficulty—fundamental, people who have little experience in this work. Talented
intermediate, advanced, and master level. (Master-level gymnasts or dancers could probably perform all the
exercises, as the name implies, take years to master. I master-level work almost immediately. Does this mean
offer only a few in this text, as more would be beyond its they know Pilates? No. It means that they can learn

31
Pilates

choreography and perform it. Pilates is not the perfor- exercises using springs for resistance (the majority of
mance of choreography; it is the never-ending process exercises on the apparatus), the appropriate amount of
of learning about the body, controlling movement, and resistance is noted. In some instances there is an effect
striving for well-being. from both the springs and gravity, and an understanding
I see as much value in the Mat Work: Pelvic Curl of the mechanics of the apparatus is essential. Springs
(page 45), one of the most fundamental exercises, as provide progressive resistance, meaning that the resis-
I do in the single-leg high bridge (not included in this tance increases as tension on the spring increases. This
book), one of the most advanced movements in the rep- differs from constant resistance, in which the resistance
ertoire. In this example, the two exercises are actually does not change. Take into account that when working
closely related. The relationship between fundamental with resistance, whether constant or progressive, the
and advanced work should be established early on in effect on the muscle varies because of the mechani-
the practice of Pilates. These relationships allow you to cal advantage or disadvantage at certain angles of the
prepare methodically for the next level and grow in the joint.
system. The process of working through the levels and Much debate surrounds the question of which type
understanding each building block, not the performance of resistance is preferable. This cannot be resolved
of an advanced exercise, is the path to reaping rewards. simply, and I think the points made in favor of each are
You can do an exercise thousands of times and always valid. Ultimately, it comes down to personal preference.
find new meaning in it. I do not believe that any move- I personally favor working with springs because they can
ments are simple. Besides the enormous complexity in be easily adapted to simulate other activities and can be
terms of neuromuscular and biomechanical activity, each more functional in their effect. They also feel alive with
movement embodies an entire philosophy. The work energy, a sensation that I enjoy.
manifests itself on so many different levels. Fundamen- The spring settings on the equipment are a complex
tal? Possibly. Simple? Never. issue. Settings vary from one piece of equipment to
Some people try to learn the repertoire as quickly as another, and even the same piece of equipment varies
possible, steering away from the fundamental exercises, with the manufacturer. Unfortunately no universal stan-
preferring to move on to the more difficult work. But every dard exists. Adding to the complexity is the fact that the
movement has infinite complexity, regardless of the level. spring setting for an exercise will also differ based on
I encourage you to delight in the process of becoming a person’s fitness level, experience, and restrictions.
intimately familiar with each exercise rather than rushing. In addition, you can dramatically change the goal and
The development of familiarity and understanding, not intensity of an exercise by increasing or decreasing the
whether or not you can perform an advanced exercise, tension. Even the age of the springs can be a factor to
reflects true learning. consider when choosing a setting.
Let me also distinguish between absolute and relative
Resistance resistance. Absolute resistance means, for instance, that
two springs are always two springs. Relative resistance,
Pilates is recognized for its ingenious use of both grav- on the other hand, refers to how heavy or light the ten-
ity and springs for resistance. In exercises utilizing sion feels for a particular exercise. For example, two
gravity for resistance, the degree of resistance has not springs are typically regarded as light for foot work but
been stated, as it will always be consistent. However, in heavy for arm work.

32
 Powerful Pilates Practice

The Pilates professional must become familiar with the movement and the changing positions, there may
the resistance settings on each piece of apparatus, be more. Identifying the muscle focus assists you in
as they are unique to each one. As an example, when achieving the desired goal of the exercise. Note that in
doing foot work on the reformer, heavy might mean four many instances, increasing or decreasing the resistance
springs, on the cadillac the equivalent might be two or adjusting the body position even slightly will change
springs, and on the wunda chair two springs on the top the muscle focus.
setting. The only way to learn about spring settings and You are encouraged to recruit the internal support
their effect on an exercise is through practice—doing system (ISS)—the transverse abdominis, pelvic floor,
each movement many times, experimenting with differ- diaphragm, and, in most instances, the multifidus—
ent spring settings. There will always be a logical range throughout the session, therefore these muscles are
within which to execute an exercise. Determining your not mentioned in each exercise as target muscles.
place within that range requires patience, practice, and The muscle focus refers to muscles other than the ISS
experience. unless the exercise is specifically for one or more of
Because of the variables mentioned previously, I have these core muscles.
not included an actual spring setting for each exercise.
Instead I offer a scale featuring an absolute weight range, Objectives
which translates to a limited number of spring setting
options. You must then make microadjustments accord- Whereas the muscle focus is very specific, the objectives
ing to your individual needs. relate to an exercise or an action in a broader context,
The following are Body Arts and Science International often describing the action of that muscle and other
guidelines for resistance and spring settings on the muscles involved. Although an exercise may have one
reformer. The same concept can be applied to the other muscle focus, it can have several objectives that do not
apparatus, although the number of springs will change. necessarily relate only to the area of the muscle focus.
Through experience you can establish the setting for For example, in the Mat Work: Hundred (page 50), a sig-
each resistance category on the respective piece of nature Pilates abdominal exercise, the muscle focus is
apparatus. the abdominals and the objectives are to strengthen the
abdominal muscles, develop trunk and scapular stabiliza-
Extra-light 0.5 spring (25 to 50 percent spring) tion, and stimulate the cardiovascular system.
Light  1 to 1.5 springs
Control
Medium  2 to 3 springs
I use the word control in a specific context that requires
Heavy  3.5 to 4 springs
explanation. Often the term strengthen is thrown around
Extra-heavy 4.5 to 5 springs too liberally in Pilates. In order to strengthen a muscle,
certain criteria need to be in place, one being overload.
Muscle Focus If insufficient overload is placed on a muscle, it will not
increase significantly in strength. There may be muscle
The muscle focus identifies which muscle or group of activation, which in itself has value in terms of neuro-
muscles the exercise targets. Although it is usually one muscular patterning and body awareness. However, the
muscle or muscle group, because of the complexity of muscle is not being strengthened significantly. So I use

33
Pilates

the term control when a muscle is being recruited but and practiced many times it becomes second nature, an
not overloaded sufficiently for significant strengthening instinctive response to the movement.
to occur. Several other terms used frequently in the Most traditional forms of movement analysis address
objectives warrant discussion. the stabilizers and movers but not the initiator. This is
understandable because the initiator is in fact either
Stabilization a stabilizer or a mover, and therefore falls into one of
A frequent objective is to develop stabilization in a par- these categories. However, using the concept of the
ticular area of the body. Each exercise can be broken initiator encourages mental focus, body awareness, and
down into muscles that stabilize movement (stabilizers) control, which in turn promise maximum effect from the
and muscles that produce movement (movers). Both are exercise.
important in maintaining the integrity of the exercise. Besides highlighting the importance of stabilization,
A subcategory is the synergists, which are recruited Pilates incorporates full ranges of motion of the joints
to neutralize undesired muscle actions and assist in as well as different types of muscle contraction. The
achieving the correct movement. For instance, in the stabilizers, which are fundamental to this system and
Reformer: Seated Chest Expansion (page 172), a shoul- are now also recognized as fundamental in most exercise
der extensor exercise, the following sequence of events and rehabilitation regimens, work isometrically, mean-
should occur. First the stabilizers are recruited, initially ing that the muscles contract with no change in their
the stabilizers of the trunk (local stabilizers), then those length or in the angle of the joint(s) they are acting on.
of the scapulae and the elbow (global stabilizers). The The movers work isotonically, both concentrically (the
movers—the shoulder extensors—come next, of which muscles decrease in length, and the angle of the joints
the latissimus dorsi is prominent. The latissimus dorsi they are acting on decreases) and eccentrically (the
is a shoulder extensor, shoulder adductor, and shoulder muscles increase in length, and the angle of the joints
internal rotator. In this exercise we encourage the first they are acting on increases). Pilates also encourages a
two actions but do not want shoulder internal rotation. symbiotic relationship between agonist and antagonist
Therefore, we must engage the shoulder external rota- muscle groups: typically, as one contracts concentrically
tors to neutralize the internal rotation component of the the other contracts eccentrically. In certain instances
latissimus dorsi and prevent the shoulder from internally they act as stabilizers, both contracting isometrically
rotating. The shoulder external rotators function as to stabilize an area. It is important to strive for a good
synergists to keep the shoulder in the desired neutral balance between opposing muscle groups in terms of
position and assist the prime mover in maintaining the strength, flexibility, and control.
integrity of the exercise.
In any exercise, I encourage first focusing on the Stabilizing the Trunk The term trunk stabilization
stabilizers because without correct stabilization efficient describes a stable position of the spine and is synony-
movement cannot occur. Once you have achieved correct mous with spinal stabilization, core stabilization, and torso
stabilization, focus on the initiators and then the movers. stabilization. I typically use the term trunk stabilization
I call this the SIM (stabilize-initiate-move) formula. The when the trunk is stable and the upper girdle is being
initiator may be described as the initial cue or prime mobilized because of the close relationship the two
focus of the movement; it functions as a crucial link regions share. The movement of the arms has a direct
in the movement. After this process has been learned influence on the thoracic spine and, conversely, certain

34
 Powerful Pilates Practice

muscles of the thoracic region play an important role in tend to respond to conditioning more readily than do the
correct mechanics of the shoulder girdle. Furthermore, abdominals. Add to this the fact that the back extensors
achieving good head alignment or shoulder function is are being used most of the time in order to keep us
impossible without correct alignment of the trunk. upright, and the result is that they are typically better
Holding a stable position of the trunk is fundamental conditioned than the abdominals. However, the fact that
to the success of many Pilates exercises. In order to the back extensors are in use almost constantly can
achieve trunk stabilization the ISS must be recruited. in itself create a problem, especially for the superficial
However, depending on the position of the trunk, certain layers; they may become hypertonic (overused) and feel
muscles may be activated more than others. For instance very tight. ”Switching them off” to allow the abdominals
in the Mat Work: Front Support (page 83), the abdomi- (plus the intrinsic extensors such as the multifidus)
nals play a vital role in stabilizing the trunk and avoiding to fully engage is a first crucial step in creating bal-
collapse through the center (see figure 2.4a, page 17). ance in the trunk and healthy trunk stabilization. Other
However, in the Mat Work: Back Support (page 88), extensors that appear to play a profound role in trunk
although the abdominals are recruited to add support to stabilization are the quadratus lumborum, longissimus,
the structure, it is primarily the back extensors, together and iliocostalis.
with the hip extensors and shoulder extensors, that hold The muscles of the trunk must be well conditioned to
the structure up (see figure 2.4, b and c, page 18). support a variety of activities, and the trunk should be
Similarly, in the Mat Work: Rolling Like a Ball (page 55), worked in all ranges of motion: flexion, extension, lateral
stability of the trunk needs to be sustained in forward flexion, and rotation. A safe guideline in exercising the
flexion. In this case the abdominals play a far greater muscles of the trunk is equal balance between the flexors
role than the back extensors; in fact, disengagement of and extensors, with the lateral flexors receiving 50 to 75
the back extensors may be necessary to achieve the percent of the time allotted for the spinal extensors. In
smooth, rolling motion. The Mat Work: Swan Dive (page addition, consider that exercises geared toward endur-
104), however, demands a great deal of back extensor ance as opposed to strength appear to have a more
work to achieve the desired position. Yet, the abdominals positive effect on enhancing spinal stability. The block
are crucial in maintaining stability, distributing the load system ensures that each of these factors is addressed
through the spine, and protecting the lower back from in a well-rounded Pilates session.
excessive pressure.
In a standing position, the gravitational pull is equal Stabilizing the Pelvic–Lumbar R egion Another impor-
in the front and back of the body (ideally). In this case tant area to consider when discussing stabilization is
the abdominals and back extensors work in a state of the pelvis and lumbar spine. With pelvic–lumbar stabi-
co-contraction to stabilize the trunk. The back extensors lization, as with trunk stabilization, the position of the
hold the body upright and prevent it from folding forward. spine and the direction of the pull of gravity determine
At the same time, the abdominals play an important role which muscles are recruited and to what extent, yet
in creating a girdle of support around the midsection the ISS is fundamental to achieving stabilization and
and functioning as a second spine, preventing excessive is recruited at all times. I use the term pelvic–lumbar
stress on the spine. stabilization when the lower extremity is being mobilized
Note that the abdominals tend to decondition more because such action has a direct impact on the pelvis
quickly than the back extensors, and the back extensors and lumbar spine.

35
Pilates

Stabilizing the Scapulae The terms shoulder stabilization shave the acromion process and reattach the muscles.
and scapular stabilization are synonymous. We tend to This was followed by recuperation and rehabilitation,
think of the shoulder as only the glenohumeral joint, the after which began a personal journey of exploration to
ball-and-socket joint that allows arm movement in every find solutions within Pilates that would bring me back to
direction, but it is an intricate structure that involves 100 percent function. I learned a tremendous amount,
precise interplay between various bones, joints, and including how difficult and painful rehabilitation can be.
muscles. The humerus, scapula, and clavicle form the I recognized anew the power of Pilates and its limitless
shoulder complex, which is connected to the axial skel- possibilities. But probably the most important lessons I
eton only at the tiny sternoclavicular joint. Because of the learned are how intricate the mechanics of the shoulder
lack of bony and ligamentous support, the shoulder is are, how few people use their shoulders correctly, and
muscle dependent—it relies heavily on the musculature the far-reaching implications of incorrect use. One of the
for its function and stability. Scapular stabilization is a most common corrections in Pilates studios worldwide
more precise term than shoulder stabilization because is “Relax your shoulders.”
the stabilization mechanism always emanates from the The back extensors, particularly those of the mid-back,
scapulae. Scapular stabilization does not necessarily play an important role in correct shoulder mechanics,
mean keeping the scapulae still, but preventing them not only because of their direct participation in those
from moving excessively in an undesired direction. mechanics but also because of their importance in align-
For instance, in many exercises the scapulae tend to ment and posture of the body (figure 3.1). As mentioned
elevate and adduct, requiring that they be depressed earlier, our modern lifestyle lends itself to certain pos-
and abducted to maintain the integrity of the movement. tural deviations, such as round-shoulder syndrome, which
In this book I use scapular or is caused by the fact that so much of what we do is in a
shoulder stabilization inter- forward-oriented direction. We work on computers, drive
Trapezius, upper
changeably to refer to keeping for hours, eat, and sit for much of the day—and then
Trapezius, upper middle the scapulae in the correct when we go out for recreation we ride bikes, play golf,
position. or go to the gym and do 500 push-ups, crunches, and
Levator scapulae The shoulder complex is bench presses! The pattern is clear; all these activities
Deltoids of great personal interest involve forward motion and typically lead to weak back
Rhomboids
to me because I inherited a extensors and shoulder external rotators; tight pectorals,
Trapezius, lower middle hooked acromion process. hip flexors, hamstrings, and shoulder internal rotators;
Throughout my life I have and an overactive levator scapulae and upper trapezius.
Trapezius, lower participated in activities with Throw in some psychological tension, and you have a
a high level of shoulder activ- recipe for the neck, shoulder, and lower back problems
Latissimus dorsi
ity (swimming, dancing, yoga, that are so prevalent in our society.
gymnastics, and Pilates) and So where do we start? We start with the muscles
my supraspinatus eventu- that hold us up, the back extensors, supported by the
ally tore and retracted on ISS. As long as the body is in good alignment, as close
both sides. This resulted in to the plumb line as possible, achieving good shoulder
Figure 3.1 The muscles of the mid-back help with scapular
extensive open rotator cuff mechanics is possible. Conversely, without good align-
stabilization, an important objective in many Pilates exercises.
surgery on both shoulders to ment of the trunk, good shoulder mechanics are impos-

36

Isacowitz_E3323_fig 03.01_263964_pulled-R2
 Powerful Pilates Practice

sible—and faulty shoulder mechanics will probably result Imagery

in shoulder problems. Rounded shoulders can lead
to impingement, impingement can lead to rotator cuff One of the tools commonly used when doing or teaching
inflammation, inflammation to tearing and potentially to Pilates is imagery. An image can convey a large amount
incapacitation and surgery. This downward spiral starts of information instantaneously, whereas explanations
with innocent habitual movement patterns that cause involving large amounts of technical information and
incorrect posture and muscular imbalance. in-depth description can at times be confusing and coun-
terproductive. In fact, describing a directive anatomically
Disassociation is often almost impossible. For example, if you want
Disassociation is a wonderful concept because it depicts the movement to flow, how could your instruction be
so well two of the pillars of human motion: stabilization described in concrete and anatomical terms? Yet simply
and movement. Stabilization plus mobilization equals saying, “Flow,” accompanied by an illustrative gesture or
disassociation. One area of the body remains motionless calming tone, will most likely produce the desired effect.
while a connecting part moves as freely as possible. Imagery should be used with insight to avoid misun-
Ineffective stabilization translates to an unstable base derstandings and breakdowns in communication. The
of support. Ineffective movement lacks efficiency, fluid- image should be suited to the client’s image vocabulary
ity, strength, and range of motion, and typically relies on so that he or she can relate to the image and infer
muscle-substitution patterns (compensations) to perform meaning. If not, the image may seem meaningless or
the motion. The more solid the foundation is, the more even ludicrous. Common expressions such as “navel to
precise and efficient the movement can be. This is the spine,” “scooping the belly,” and “hollowing the center”
basis of correct mechanics of movement. The formula is are examples of imagery. These phrases refer to the
as follows: Better stabilization equals better movement, action of engaging the ISS, specifically the transverse
and better movement equals safer movement. abdominis. Teaching the recruitment of the ISS (and use
of the powerhouse) is challenging because of the high
Muscle Isolation level of awareness, concentration, and control required.
The process of achieving muscle isolation involves Imagery is often the key.
heightened body awareness and control. Muscle isola- Effectively cueing an exercise (for yourself or others)
tion and muscle integration seem to be diametrically by using imagery requires good understanding of the
opposed functions; however, achieving true muscle movement. Cueing is an art that comes in different
isolation means incorporating all the principles of forms—tactile, verbal, and visual—and you can deliver
Pilates and achieving muscle integration. Much of the each type in different ways. Through cueing, information
conventional equipment found in gyms can be used to can be conveyed, received, and integrated instanta-
facilitate isolation of a muscle group, without requiring neously. Succinct cueing is equivalent to good communi-
integration. I do not consider this functional isolation cation between teacher and client, and good communica-
because the support is provided by extrinsic rather than tion leads to better understanding. Good understanding
intrinsic means; the equipment provides the stabilization is the basis of quality practice; consistent, high-quality
not the body. Better integration equals better isolation, practice is the path to mastery and success.
and Pilates offers the tools to master both sides of A key component in improving cueing skills is experi-
this equation. ence in practicing and teaching the method. This pro-

37
Pilates

cess takes time. Just as a student cannot learn all the refers to hyperextension of the joint, which should be
nuances of an exercise in one session, so a teacher avoided when doing Pilates. However, this note of caution
cannot learn all the cues in one page of a book. Cues does not mean that you should never completely extend
for an exercise may also change from person to person the joint; it means that you should reach the straightest
and day to day. Knowledge, practice, experience, intuition, line possible without going beyond true extension (a
compassion, and understanding are all ingredients that straight line). This is achieved by becoming aware of what
make for good cueing. straight is. First, create an imaginary straight line across
Following is a brief discussion of some of the terms the joint. Then activate both the agonist and antagonist
I often use in my imagery, both in a studio setting and muscles groups (co-contraction). In the case of the knee,
in this book. the hamstrings and quadriceps should be in a state of
co-contraction with the knee joint fully extended. In this
Lengthening position the joint is well supported, the correct muscles
The term lengthen is frequently used in Pilates. This are activated fully, and a long line has been achieved.
is a complex directive that can mean different things Remember, a straight limb is longer than a hyperex-
to different people. Working full ranges of motion can tended or slightly bent one. This is easy to feel on the
encourage lengthening. It is also helpful to think of the reformer when doing the foot work (pages 112 to 121).
co-contraction of the muscles along a kinetic chain (such As long as the carriage is traveling away from the foot bar,
as a limb) and the joints being in full extension. This can the leg is still straightening. Once the leg is completely
give the appearance and feeling that the whole kinetic straight, the carriage will no longer move in that direction
chain is functioning as one long segment (reaching out and it is time to bend the knee and return. If the knee
in space) rather than as short individual links. continues extending past the straight line into hyperex-
When using imagery, stressing the difference between tension, the carriage will actually start returning toward
concept and physiological fact, and not confusing the two, the foot bar. It is a slight but distinct movement, illustrat-
is important. For example, commands such as “Lift the ing that hyperextension is shorter than full extension.
leg from the back [the hamstrings], lengthening out of the Ultimately, creating length is both an anatomical and
hip joint” and “Reach up from under the arm” both utilize an inner quality and is conveyed better through relaxed,
imagery to aim for a physically apparent result but are rather than tension-filled, movement. A wonderful dance
anatomically imprecise. This is not to say these images teacher once showed me how a straight arm can look
cannot and should not be used. Absolutely they can, and short or, by contrast, appear infinite in length. It was diffi-
often very effectively. But one should always be aware of cult to identify exactly what the difference was, but it was
the distinction between fact and poetic license. clearly apparent and I have never forgotten that lesson.
A related point of discussion is the question of how I try to re-create that quality in every move I do.
straight is straight? Because of the often-heard instruc-
tion not to lock the knees or elbows, many people no Relaxing the Ribs
longer straighten their limbs completely. This results in In discussing imagery we need to pay particular attention
inefficient movement, incomplete use of the joint, an to the lower rib cage, which tends to thrust forward in an
unstable joint, inadequate muscle recruitment, and even upright position or lift off the mat in a supine position.
the onset of problems such as patella femoral syndrome This can lead to a tightening of the lower spinal exten-
(caused by misaligned tracking of the patella). Locking sors and hyperlordosis. I think of the lower ribs being

38
 Powerful Pilates Practice

connected to the pubic symphysis with a rubber band that modes. Some people learn better when presented with
allows the ribs to move, sliding up and down the front of a picture or a model of the movement, which they then
the body, but remain controlled. This image encourages emulate and practice. Others learn better by breaking the
the muscles of the lower back to relax, which increases motion down into small movements. Still others prefer
the chance of improved abdominal activation. You will an explanation or the use of touch. In most cases a
often hear Pilates teachers say, “Drop your ribs” or “Relax combination of approaches is best, using every angle to
your ribs.” What is being implied in physiological terms improve performance and increase understanding.
is to engage the abdominal muscles and decrease con- The following general guidelines will prove helpful in
traction of the lower spinal extensors (without going into achieving a positive outcome:
spinal flexion), resulting in ideal alignment with appropri-
ate muscle activation. Breathing can play a valuable role Precede the movement with the breath.
in this process. Often one deep exhalation achieves the Set up the exercise before moving (engage the ISS).
desired result. Try it right now—inhale and exhale fully! Concentrate on the muscle focus.

Imprinting Keep the head aligned with the spine.

Credit for the concept of imprinting must be given to Eve Direct the eyes forward, in line with the head.
Gentry, one of the great first-generation Pilates teach- Breathe throughout the exercise (even if it is not
ers. It was a central motif of her teaching and of the the set breathing pattern).
powerful imagery she used with great success. I had the Keep the shoulders and neck relaxed.
pleasure of experiencing Eve’s teaching firsthand, and a Create long lines in the movements.
true pleasure it was.
Move with flow.
Lying on a mat, visualize the body sinking into soft
sand, making an imprint. The bones are then moved
out of and back into the imprint. In this form of work Movement Description
the focus on the individual muscles may be minimized
while attention is shifted to the motion of the body part. Each exercise in the following chapters includes a
Ideally, this results in movement that is fluid and void description of the movement, with step-by-step instruc-
of tension. For example, when performing the pelvic curl tions for correct execution. Although the words exercise
you may imagine an imprint of the spine in the sand. and movement can and are used interchangeably, I
Each vertebra is first lifted out of its imprint and then often use the word movement rather than exercise in an
returned. The result is sequential articulation of the spine endeavor to differentiate the Pilates approach from the
without excess muscle activity (or at least without the notion that an exercise is merely a physical action. The
tension associated with trying too hard). You can apply physical motion of an exercise is only one of many layers
this concept to any part of the body in any position. It (and the most superficial one at that). Even the most
allows the body to move with graceful correctness without basic exercise has many layers of information. This is
being bogged down with information. not meant to devalue the physicality of an exercise but
In conclusion, effective learning and teaching strate- to bring attention to this approach, in which the move-
gies may vary with the type of movement patterns. Fur- ments are a means to an end and vehicles for a higher
thermore, different people may prefer different learning purpose.

39
Pilates

Preparation—setting up the body to perform the move- The better you know your body and recognize your own
ment correctly—is important before starting an exercise. compensations, the more refined this process becomes.
I often say to students that the setup is 90 percent of In essence the exercise begins long before movement
the exercise and the movement is 10 percent. Without is apparent.
a good, precise setup the movement has little chance
of being correct and producing the desired results. The Achieving Symmetry
setup allows the mind and body to work together to Is symmetry attainable? Is it desirable? My wife, Adelle,
achieve optimal alignment and muscle recruitment. likes to remind me that in nature there is no absolute
The setup may take 5 seconds or 30 seconds—take symmetry—close, but not absolute. So should we strive
the time you need to engage the ISS and establish a for symmetry in our bodies? This question leads to the
connection with the muscle focus of the exercise. Review interesting issue of symmetrical versus asymmetrical
the breathing pattern, and do a body scan to make sure training. I have worked with athletes involved in such
that every body part is aligned and in place. Go through activities as tennis and volleyball who have questioned
a checklist of the nuances of the movement. If you are whether to tamper with the asymmetries their sport
working alone, cue yourself and make corrections to the has resulted in. One of them might argue, “I am one of
movement before the mistakes or deviations ever occur. the top tennis players in the world. I want to refine my
muscular development and enhance my performance.
I want more core strength but I don’t want to tamper
with the balance (or imbalance) in my body because
Repetitions in Pilates it is serving me well.” And it often is. Personally I like
to promote symmetry as an ideal, a reference point to
Joseph Pilates spoke of mindless repetition; I like that term because I believe that high strive for that can measure improvement as well as
repetition invariably becomes mindless, with diminished return. You can spend hours serve as a guideline for cueing. I believe that training
on an exercise routine that is based on a high number of repetitions with no real focus or toward symmetry ultimately enhances performance
control, and it becomes mindless as opposed to mindful. Being mindful in each exercise
and function, in both everyday and skill-specific activi-
and each repetition is the goal. In order to achieve this, both physically and mentally, I
ties—and it prevents undue stresses on the body and
recommend a limited number of repetitions, usually 5 to 10, depending on the inten-
eventual breakdown.
sity and complexity of the movement. The more complex the movement is, the fewer
Furthermore, when practicing movement on one side
repetitions are required. Use the low end of the scale for the very difficult and complex
of the body, a transferal of information to the other side
repertoire, and the high end, 10 repetitions (still relatively low compared to a typical
gym workout) for the fundamental work. occurs. That means that if one side is injured, exercising
The main reason that such pronounced effects are achieved from so few repetitions is the noninjured side has a positive effect on the injured
because of the high degree of precision, which recruits the desired muscles to the maxi- side, as information is transferred. This transferal applies
mum. If many repetitions are done, compensations often creep in—other muscles (usually not only to injuries but to all motor skills, including ath-
the larger, superficial ones) take over, and the work and effect on the desired muscles is letic activities.
minimal at best. Other negative effects of doing excessive repetitions are fatigue, wear Training toward symmetry is complex, therefore a
and tear on the joints, boredom, and in some instances, injury. Pilates encapsulates the conservative approach is the most prudent one. Do not
concept of Less is more (quality versus quantity), which holds the key to deeper work rush to make drastic changes. I use the following steps
and enhanced performance. when dealing with imbalances. Note that I use the first
and second steps in a well-rounded session for several

40
 Powerful Pilates Practice

months before proceeding (only if necessary) to steps a

3 and 4.

1. Work bilaterally, raising awareness of asymmetri-

cal muscular activity and development.
2. Work unilaterally, using the same number of rep-
etitions and resistance on both sides.
3. Work unilaterally, loading the weaker, less-domi-
nant side more than the other. a
b
4. Work unilaterally, working only the weaker, less- b
dominant side.
c
Moving With the Energy Lines
As a dancer I was taught to think of movement in terms
of energy lines or paths; this is a concept that adapts
well to Pilates. Energy paths can be straight, circular,
or spiral shaped. Fundamental movements such as the a
Mat Work: Pelvic Curl (page 45) or Mat Work: Chest Lift
(page 48) are comprised of only one or two energy lines
(see figure 3.2a). More complex movements have more
energy lines, since various parts of the body reach in
different and often opposing directions. For example,
the Mat Work: Spine Twist (page 72) has longitudinal,
horizontal, and circular energy lines (see figure 3.2b).
The longitudinal line, which travels up and down the b b
spine and continues into space, keeps the trunk upright.
The horizontal line, running across the shoulders and FIGURE 3.2 Focusing on the energy lines of exercises such as the Mat Work: Pelvic Curl (a) and the
Mat Work: Spine Twist (b) will direct you to the correct movement path.
traveling outward in both directions, keeps the arms,
shoulders and back as broad as possible and on one
plane. We add to this a spiral, which travels up the trunk, of an exercise, the choreography becomes clear and the
illustrating the rotation that occurs. The energy moves correct muscles will be activated in the most effective
in all these directions at the same time, making this manner.
movement relatively complex.
Think of the energy lines as a form of notating the Adapting Exercises
energy of the exercises. Understanding these lines will
bring clarity and simplicity to the exercises and result There is no need to reinvent the wheel. I’ve seen people
in precise movement. You can utilize this principle in create variations of Pilates exercises simply to be differ-
every exercise. Once you understand the energy lines ent or to avoid boredom. Others choreograph variations

41
Pilates

because they are unfamiliar with the original exercises. the essence of the exercise is critical, which means
I do not support changing an exercise for any of these that one must understand the intention and mechan-
reasons. I believe the essence of the exercise is often ics of the exercise and its possible contraindications.
lost in a mass of choreography, at times ceasing to have Discovering modifications is an integral part of being a
any resemblance to the original exercise or its inten- creative, interactive teacher.
tion. Yes, we must evolve. But evolution does not mean This approach to modifications applies also to assists.
throwing out this vast, ingenious body of work. It means Assists are external aids such as springs, rubber bands,
refining it according to gains in scientific knowledge and cushions, balls, or adjustments to the apparatus that
building on the foundation of the original work. This pro- help achieve the goal. Again, complete understanding
motes growth, keeps the system alive and up to date, of the exercise and the exerciser is essential. Also
and allows us to adapt the work to individual goals and important is being well informed about the many choices
the needs of modern society. of apparatus and which would be best suited for each
The original body of work must be seen in the context scenario. In short, intimate familiarity with the Pilates
of the time and place it was created, the early part of the repertoire, the human body and its movements, and the
20th century in Europe and New York. That world was myriad choreographic directions and apparatus available
very different from the 21st century in terms of people’s make this work an evolutionary process.
habits, occupations, and lifestyles. Computers were I have intentionally abstained from offering many
nonexistent, cars were scarce, air travel was a dream, modifications and assists in this book. My reasons are
the Internet was decades away, recreational activities twofold; first, I think that initially gaining knowledge,
were different—surely evolution is justified. But in the understanding, and experience in the original repertoire
process, we must not lose sight of the value of Joseph is important. Too much information and too many varia-
Pilates’ work. tions can lead to confusion. Second, I like to encourage
Modifying exercises or adding props (assists) to individual creativity. Once you have learned the original
them is necessary at times in order to avoid negative exercises—their form, function, and intent—and gained
movement patterns, compensations, and contraindica- knowledge of the equipment, human science, and the
tions and to achieve the desired objectives. When I say body you are working with, the possibilities for developing
modification, I mean changing the choreography of an variations become infinite.
exercise to meet certain goals. However, maintaining

42
Chapter 4

Mat Work
Pilates

P ilates mat work is the foundation of the system, the

spring from which the water flows. It is the source
of all that follows, the root of every other exercise in the
tion—I call them flow sequences—that offer a unique
way to practice traditional mat work. They incorporate
the original movements yet place them in a sequence
repertoire, and it never ceases to challenge. Without that flows seamlessly from one exercise to the next. The
an intricate familiarity with the mat work, you will lack a flow sequences, which are invigorating and challenging
fundamental component in your practice. for all levels, embody the principle of flow and organize
Mat work can be practiced anywhere and everywhere, the exercises in a way that works the entire body. The
with no special apparatus other than a mat. You can idea is to view the mat work as one continuous move-
practice it any time of day, at any level of difficulty, from ment, starting with the first breath and ending with the
fundamental to advanced. You also can structure it to final movement.
meet different goals: as a warm-up for a Pilates class I typically conclude a mat work session with some
on the apparatus or other athletic activities, as part of relaxation and focusing, which lasts anywhere from 1
a daily conditioning program, for general body aware- to 5 minutes. It sometimes involves moving through
ness and neuromuscular reeducation, or as a pre- and slow, guided movements that are simple and enjoyable
postnatal activity. to perform, or it may involve sitting in one position, still
Note that the exercises are presented with both and comfortable, listening to calming words or music or
progression and a block system in mind. Therefore not going through a short, guided meditation.
all fundamental exercises appear at the beginning of This relaxation period serves as a cool-down for the
the chapter, and there is some shifting back and forth body and a time to mentally and spiritually integrate the
in terms of the level of challenge associated with the work that you have just done. I find this possibly the
exercises. most valuable part of the session because it creates
Mat work embodies flow as no other apparatus an inner feeling that you can preserve for the rest of
does. It lends itself to the integration of transitions and the day. This is the moment when the transformation
movement without pause, and because of this fact, it occurs, when body, mind, and spirit unite. Don’t view
also promotes cardiovascular endurance more than the mat work as the underdog in this system; it is the
any other aspect of the Pilates method. I have created crown jewel. Enjoy!
several mat work sequences based on level and dura-

44
 MaT

Pelvic Curl
Fundamental

The pelvic curl is a foundation exercise that has a Imagery

myriad of benefits. Not only does it mobilize the spine The image I like to use is that of a banana peel being Muscle Focus
and prepare it for exercise, but it also teaches cor- peeled off the fruit slowly and deliberately. Allow the Abdominal muscles
rect recruitment of the internal support system (ISS; feeling of gentle resistance and fine movement to Hamstrings
page 17). The pelvic curl develops body awareness prevail throughout.
and brings focus to the powerhouse. This exercise Objectives
promotes mobility in the pelvic region, releasing both Begin and complete the movement in a neutral
spine position. To improve spinal articulation
physical and mental tension in the process.
To establish pelvic–lumbar
Tilt the pelvis slightly posteriorly and stretch the
stabilization
hip flexors in the up phase.
To develop abdominal and
Keep the shoulders and neck relaxed and hamstring control
uninvolved.

Inhale. Lie supine with the spine in a neutral position, keep- Exhale. Draw in the abdominal muscles. Begin to curl the Exhale. Articulate the spine in reverse order from the top
ing the entire body relaxed. Bend the knees and place the pelvis, lifting the lower back vertebra by vertebra off the floor. of the spine, vertebra by vertebra, accentuating the flexion
feet hip-width apart. Sense the elongation through the spine Midway through the motion, recruit the hamstrings to lift the through the lumbar region. Return to the starting position.
while gliding the scapulae down the back, placing the arms pelvis and trunk higher off the mat. Then as you inhale, keep
straight by the sides with the fingers reaching toward the feet. the body still, with the legs parallel. Engage the shoulder
Make sure the neck is relaxed with the chin tilted slightly to extensors to accentuate the extension of the upper back.
the chest.

45
Mat

Leg Changes—Single and Double

Fundamental

This exercise uses the abdominal muscles as stabi- Imagery

Muscle Focus lizers rather than as movers. It is particularly useful The pelvis should be as stable as a rock and the legs
when pelvic stability is lacking or abdominal strength as light as feathers, floating up and down without
Abdominal muscles
is insufficient to lift into forward flexion. By keeping affecting the pelvis. These opposing images help
Objectives the entire body still, particularly the pelvic–lumbar create the sensation that occurs in the body.
region, and moving only one leg up and down, you
To develop pelvic–lumbar
learn to bring awareness to the powerhouse and how Avoid tension in the lower back and possible
stabilization
to stabilize the pelvis. To raise the level of difficulty hyperlordosis when lifting the legs.
To develop hip-joint disassociation
and challenge, unload both legs and alternate the leg Move the leg(s) as one unit, maintaining a right
To improve abdominal and hip
lifts, with the leg change occurring simultaneously. angle at the knee.
flexor control
Minimize the weight shift onto the supporting leg
when lifting the opposite side.

Inhale. Prepare as you would for the initial position of the Exhale. Lift one leg, focusing movement in the hip joint only, Inhale. Keep the knee at a right angle and lower the leg
pelvic curl (page 45), emphasizing pelvic–lumbar stability and maintaining a perfect right angle in the knee throughout the gently, touching the floor with the tip of the toes without plac-
distributing the weight evenly on the feet. full range of motion. Continue the movement until your hip ing any pressure on the foot. Repeat several times before
reaches a right angle with the floor (tabletop position). changing to the other side.

46
 MaT

Supine Spine Twist

Fundamental

This exercise prepares the body (specifically the Imagery

spine) for rotational movements. It also activates and Imagine the pelvis turning like a doorknob, with the Muscle Focus
brings awareness to the oblique abdominal muscles. pelvis, knees, and feet as one unit rotating fluidly Oblique abdominal muscles
The degree of the rotation should be dictated by your from side to side.
flexibility and abdominal control. Maintain strong Objectives
pelvic–lumbar support, avoiding hyperlordosis through- Keep the shoulder girdle and neck relaxed and
still. To improve flexibility for spinal
out the movement. This is particularly pertinent when rotation
in rotation because the tendency to exceed the con- Focus the movement in the waist area, initiating
To increase abdominal control
trollable range of motion often results in the back it with the transverse abdominis, followed by the
To encourage pelvic–lumbar
arching excessively. oblique abdominal muscles.
stabilization
Keep the knees and feet together, avoiding any
gliding back and forth.
Maintain a long line across the chest from the
fingertips of one hand to the fingertips of the
other.

Exhale. Lie supine with the arms in the T position, palms Inhale. Rotate the spine; moving the pelvis and the legs as Exhale. Draw the pelvis and legs as one unit back to the
facing upward. The hips and knees are at right angles; the one unit to one side, keeping the knees together. The move- center. Repeat the steps on the opposite side
ankles are in line with the knees. Draw the lumbar spine into ment is in the transverse plane, with the shoulder girdle pro-
the mat, maintaining a slight posterior pelvic tilt. viding a stable base around which the movement occurs.

47
Mat

Chest Lift
Fundamental

This exercise strengthens the abdominal muscles, Imagery

Muscle Focus teaches correct recruitment of the internal support Imagine creating a hollow-bowl shape in the area of
system, and lays the foundation for much of the the navel as the abdominal muscles sink down to the
Abdominal muscles
abdominal work that follows. Although it resembles spine and the lower spine imprints into the mat. The
Objectives the infamous crunch, it is a completely different pelvic floor and the upper spine gently rise on either
exercise. Most notably the pace is much slower, to side, forming the walls of the bowl.
To strengthen the abdominal
muscles
eliminate momentum and let the movement be driven
by the strength of the abdominal muscles as well as Avoid pulling on the neck.
To develop pelvic stability and
control the positioning of the spine and pelvis. The chest Lift the head, shoulders, and upper trunk as one
lift should be challenging regardless of your fitness unit.
level. Remember: Exercises do not get easier (as we Maintain a neutral pelvis, keeping the hip flexors
get stronger); they get better (more intense)! as relaxed as possible.

Inhale. Lie supine with the pelvis and spine in a neutral posi- Exhale. While drawing in the abdominal muscles, allow the Exhale. Lower the spine without releasing the abdominal
tion and the knees bent with the feet hip-width apart. Feel a lumbar spine to sink into the mat and begin lifting the upper muscles. Return to the starting position.
sense of elongation through the spine. Interlace the fingers spine from the top of the head. Sense a hinging action just
and cradle the head in the hands. Make sure the neck is under the sternum, and maintain absolute stability of the body
relaxed with the chin slightly tilted to the chest. Engage the below this point. Continue lifting the upper spine vertebra by
internal support system, highlighting awareness of the abdom- vertebra until the bases of the scapulae have risen off the mat.
inal region. Inhaling, maintain the maximum height you can achieve with
the upper trunk. Draw in the abdominals further.

48
 MaT

Chest Lift With Rotation

Fundamental

This exercise is an extension of the Mat Work: Chest Imagery

Lift (page 48), adding the element of rotation, which A good image for this exercise is a combination of a Muscle Focus
challenges the abdominal muscles further by loading doorknob turning described in the supine spine twist Oblique abdominal muscles
the oblique muscles in a bilateral pattern. This lays (page 47) and the hollow-bowl image described in the
the foundation for much of the rotational abdomi- chest lift (page 48). These images together demon- Objectives
nal work, such as the Mat Work: Criss-Cross (page strate the type of movement used in this exercise. To strengthen the abdominals,
58), and prepares the body for the many rotational emphasizing the obliques
activities that everyday life and athletic activities Move the head, arms, and upper trunk as one
To develop pelvic stability while
demand. unit.
performing spinal rotation
Avoid pulling on the neck and moving the elbows
forward.
Maintain forward flexion as you transition from
side to side.

Inhale. The preparation position for this exercise is the up Exhale. Rotate the upper girdle to one side. Focus on drawing Inhale. Rotate the upper girdle through the center to the oppo-
phase of the chest lift (page 48). in the abdominal muscles and moving from the waist area site side without lowering the trunk. Continue moving from
without any lateral flexion of the trunk. Maintain stability of side to side. On the final repetition rotate back to the center,
the pelvis throughout. hollowing the abdominal cavity further before returning to a
supine position.

49
Mat

Hundred
Intermediate

This exercise is one of the signature abdominal exer- thereby eliminating or decreasing the load on the hip
Muscle Focus cises of the Pilates method, highlighting the power- flexors and making the exercise less demanding for the
house. The name of the exercise is derived from the abdominals. If you have tight hamstrings, I recommend
Abdominal muscles
breathing pattern—each breath cycle should last for bending the knees for this exercise, again reducing the
Objectives 10 counts (5 counts for the inhalation and 5 counts load on the hip flexors. When doing the full version with
for the exhalation) and this pattern is repeated 10 the legs straight, keep them at a height that you have
To strengthen the abdominal
muscles
times, totaling 100 counts. This does not mean taking the abdominal strength and control to support; holding
To develop trunk stabilization
100 breaths! I often use active breathing, or what Ron the legs perpendicular to the floor is less challenging
To stimulate circulation and warm
Fletcher coined as percussive breathing, during this than bringing them closer to the floor.
up the body exercise, but not if it induces tension. The percus-
sive quality does make the breath more active and Imagery
dynamic—a good thing if done well. Visualize the movement of the arms generating energy
The hundred can be counterproductive if certain ele- like a turbine, which then helps keep the body stabi-
ments are not in place, including strong abdominals lized, the abdominal bowl hollow and active, and the
and the ability to lift the trunk into adequate spinal legs supported.
flexion. I encourage you to practice preparation exer-
cises to build up to the hundred. For example, you Draw in the abdominal muscles throughout the
exercise, imprinting the lower back into the mat.
can start by keeping the feet on the floor or perform-
ing the exercise with legs bent in a tabletop position, Relax the neck and shoulders throughout.
Keep the pumping motion smooth, small, and
free of tension.

Inhale. Lie supine with the knees and hips bent at 90 degrees Exhale. Lift the trunk into the chest lift position (page 48), Exhale for the duration of five counts as the arms pump up
(tabletop position). Hold the arms straight and directly above straightening the legs to the appropriate height for you. Lower and down with a small pulsing movement. Inhale for the dura-
the head. the arms to the sides of the body, parallel to the floor. Inhale. tion of five counts, continuing to pump the arms. Keep the
Prepare for the movement by drawing in the abdominal mus- arms close to the sides of the body throughout. Repeat this
cles more deeply. cycle 10 times. Return to the starting position.

50
 MaT

Leg Circles
Fundamental

This exercise is an excellent example of coordinated rotates—a very helpful option when tight hamstrings
stabilization and mobilization resulting in the disas- are present. Muscle Focus
sociation of the hip joint. While the pelvis remains
Abdominal muscles
anchored and the lumbar spine still, the hip joint fluidly Imagery
Hip flexors
rotates and the leg circles effortlessly. Hip mobilization Imagine the leg as a big spoon that is stirring thick
and disassociation, a pattern often found in Pilates syrup in a big pot. The motion should be gentle and Objectives
exercises, is required for many activities such as smooth, with a continuous flow. Thinking of a fall-and-
To develop pelvic–lumbar
cycling, running, and certain dance and gymnastic retrieve action, like a yo-yo rolling down and then up, stabilization
movements. When executed correctly it may help may also be helpful. To improve hip disassociation
release lower back tension and remedy sacroiliac To develop control of the hip
dysfunction. Maintain a neutral pelvis and spine throughout
flexors
the exercise.
Leg circles can be performed with a rubber exercise To relax the muscles around the
band draped over the foot and held in the hands. Keep the movement in the hip joint unrestricted
hip joint
and fluid.
This allows the hip flexors to relax and assists in
achieving the desired fluidity of the joint as the leg Keep the neck, shoulders, and chest relaxed.

Exhale. Lie supine and place the arms by the sides of the Inhale. Circle the raised leg inward, bringing it slightly across Inhale. Reverse the circle and repeat the breath pattern. Empha-
body or in a T position. Keep the legs straight and together the centerline of the body, then down and around. Make the size pelvic–lumbar stability and the free-flowing movement of the
with the feet gently pointed. Bend one leg to the chest and circle only as big as you can make it while maintaining a hip joint. Repeat 5 to 10 times, returning to the perpendicular
then straighten it upward, perpendicular to the floor; dorsiflex stable pelvis. Exhale, alternating the breathing on each circle, leg position after the final repetition. Then bend the leg to the
the foot. Keep the other leg straight and actively engaged, pausing slightly each time the leg is perpendicular to the floor, chest and return to the starting position.
with the foot plantarflexed. and repeat 5 to 10 times.

51
Mat

Roll-Up
Fundamental

The roll-up activates the abdominal muscles both as shoulders above the hips rather than reaching all the
Muscle Focus movers and as stabilizers. In the initial phase, the way forward with the trunk over the legs. The reason
abdominals are recruited to move the body into spinal for this change is to avoid stretching the hamstrings
Abdominal muscles
flexion. Next the hip flexors are introduced to lift the early in the session. My objective is to warm up the
Objectives trunk and pelvis off the mat, flexing at the hip joint abdominal muscles by activating them and to warm
as the abdominals stabilize the trunk, maintaining up the back muscles by stretching them.
To strengthen the abdominal
muscles
the C curve of the spine. In the top position, with the The second change is the positioning of the head,
To develop spinal mobility and
shoulders directly above the hip joints, concentrate on which I discuss in chapter 2 (page 21). In the classic
stability further engaging the abdominals, remaining in the C form, the head is taken to a point between the arms. I
To stretch the muscles of the back curve and stretching the muscles of the back. prefer that the head follow the natural line of the spine,
I have made several choreographic changes to this in which case it is held higher up so that the neck and
exercise from the classic form. The first is that I advo- face can be clearly observed from the side.
cate pausing in the position described above, with the

Exhale. Lie in a supine position with the arms overhead, Inhale. Engage the abdominal muscles and begin the move- Exhale. Draw the abdominal muscles in as you lift and peel
palms facing each other, legs straight and together, and feet ment with the arms, following with the head and upper spine. the spine off the mat vertebra by vertebra, maintaining the C
softly plantarflexed. Draw the ribs down and together while Pause in this position, deepening the hollow in the abdominal curve of the trunk. Pause when the shoulders are above the
accentuating the overhead reach of the arms. Keep the arms area and imprint the lower back deep into the mat. Prepare hips. The curve should extend from the fingertips through the
shoulder-width apart. to lift forward off the mat to a sitting position by activating the spine to the tips of the toes—hollow and deep.
hip flexors.

52
 Roll-Up

Finally, in the classic form the feet are dorsiflexed. I Imagery

like the feet to be in a relaxed plantar flexion position, As you roll up, visualize holding the reins of a horse and
with the knees soft. When the feet are dorsiflexed, being gently raised off the mat and then lowered back
there is a strong tendency to overuse the quadriceps down. The movement should appear effortless and the
and extend the knees fully. This wastes energy and gentle curve of the body should remain constant.
needlessly activates the rectus femoris. I encourage
downplaying the activity of the hip flexors in this exer- When supine, do not allow the ribs to thrust
cise, particularly the rectus femoris. The “cherry on upward as the arms reach overhead.
the top” of my version of this exercise is that it has Maintain a C curve of the trunk when lifting off
longer lines and is aesthetically much more appealing the mat and in the sitting position.
(in my personal opinion). Keep the head aligned with the spine through
the full cycle of this exercise.

Inhale. Deepen the hollowing of the abdominal region and Lower the head and take the arms back overhead to return to
accentuate the curve of the spine. Do not bury the head the starting position.
between the arms. Hold the arms at shoulder height or lower to
help create the long neck position, keeping the neck and shoul-
ders relaxed. Exhale. Roll down vertebra by vertebra through the
spine, establishing a stable core with the abdominal muscles.

53
Mat

Rolling Like a Ball

Fundamental

This exercise embodies the concepts of stabilization necessary for the success of much of the abdominal
Muscle Focus and internal energy flow. The more still and stable work in Pilates. It also introduces balancing on the sit
the position is, the smoother the movement will be. bones, a position that repeats itself in several increas-
Abdominal muscles
It illustrates well the controlled release of the back ingly challenging exercises. The key to the success of
Objectives muscles (in particular those of the lower back), the the exercise is keeping the ball shape of the body as
deep engagement of the abdominals, and the gentle contained and stable as possible.
To improve trunk stabilization
and consistent rounding of the spine, which is so
To learn to use energy efficiently
To release the lower back muscles
and deepen the abdominal work

Exhale. Sit on the mat, holding each leg at the ankle. Draw the Inhale. Allow the weight to shift within the body and roll back, visual-
spine into an elongated C curve and lift the feet slightly off the mat. izing a further hollowing and rounding of the lower back region. Roll
Balancing on your sit bones, keep the head aligned with the natural only as far as the shoulder girdle, avoiding pressure on the cervical
curve of spine. (Do not bury the head between the knees.) Deepen spine.
the C curve and solidify the position.

54
 Rolling Like a Ball

Imagery Keep the trunk as still and stable as possible

Visualize an inflated wheel that rolls effortlessly and throughout the movement.
without obstruction. The more inflated it is, the more Maintain a consistent curve in the spine from
smoothly it rolls. When it is deflated, its movement is the head to the tailbone.
staggering and halting, just as this exercise appears Pause momentarily on the sit bones and on the
when a consistent, smooth spinal curve is not main- shoulders.
tained, usually because of a tight lower back or a lack
of abdominal control.

Exhale. Pausing (but not stopping), reverse the internal energy Inhale. Focus on the internal work occurring in the body to maintain
and the direction of the roll. Continue holding the trunk in a strong this dynamic, balanced position, and keep the internal energy flowing
C-curve position, placing moderate pressure on the legs with the as you prepare to repeat the movement.
hands. Roll forward through the thoracic and lumbar vertebrae,
returning to the initial position.

55
Mat

Double-Leg Stretch
Intermediate

The double-leg stretch is a challenging abdominal Imagery

Muscle Focus exercise that emphasizes trunk stabilization. The lower I use the image of a rubber band being stretched from
back remains firmly anchored on the mat as the arms both sides and then rebounding, just like the arms and
Abdominal muscles
and legs simultaneously stretch away from the center legs are stretched out in each direction and are then
Objectives of the body and are then drawn back toward the center. pulled back to center. This recoiling quality provides
Keep the eyes focused forward, head stable, and the the dynamic essence of the exercise.
To strengthen the abdominal
muscles
neck and shoulders relaxed. The abdominal muscles
provide support for the structure; imagine them, not Maintain a stable spine from the tip of the head
To develop trunk stabilization
the hip flexors, drawing the knees toward the forehead. to the tailbone.
As the hips reach approximately 80 degrees of hip Reach the arms as far overhead as possible
flexion and the shins are parallel to the floor, place without lowering the trunk or elevating the
the hands firmly on the knees, pause the movement, shoulders.
and deepen the abdominal contraction. Keep the feet slightly above eye level throughout
(if abdominal strength allows).
Imprint the lower back into the mat throughout
the movement.

Exhale. Lie supine with the knees bent toward the chest and Inhale. Move the arms overhead and simultaneously Exhale. Circle the arms around from overhead out to the sides,
one hand on each knee. Lift into forward flexion, establishing straighten the legs in the opposite direction, keeping the simultaneously drawing the knees in toward the forehead to
the chest lift (page 48) position with the trunk. trunk stable and the feet slightly above eye level. Imprinting return to the starting position. Keep the trunk stable, the shins
the back into the mat is vital at this point in order to focus on parallel to the floor, and firmly place the hands on the knees.
recruiting the abdominal muscles.

56
 MaT

Single-Leg Stretch
Intermediate

This exercise develops abdominal strength in a stabi- Imagery

lizing mode (isometric contraction), holding the trunk The combination of the legs moving in and out Muscle Focus
and the pelvis absolutely still as the legs perform simultaneously conjures up the image of the pistons Abdominal muscles
the movement. It is important to pay attention to the of a machine as they fire in and out with absolute
positioning of the head, which should be aligned with precision. The powerhouse of the body serves as the Objectives
the spine, supported, and absolutely still. The pumping engine that drives the pistons. To strengthen the abdominal
action of the legs should accelerate the abdominal muscles
work, which occurs independently of the pelvis. With Keep the trunk still throughout the movement.
To develop stability of the pelvic–
each repetition, press down firmly into the knee as if Keep both feet at approximately eye level as lumbar region
driving the hip into the mat, bearing down on the bent they alternate in and out.
knee with the hands to accentuate the abdominal Make sure the shin of the bent leg is parallel to
contraction. The third photo illustrates an alterna- the floor and do not bring the knee in too close
tive arm position in which the outside hand reaches to the chest (the angle of the thigh should be at
toward the heel. approximately 80 degrees).

Inhale. Lie supine and draw the knees to the chest. Lift the Exhale. Straighten one leg and place the hands firmly on the Inhale. Simultaneously change legs, keeping the feet on the
trunk into forward flexion as in the chest lift (page 48), with shin of the opposite leg just below the knee. The bent knee same horizontal plane and the legs close to the centerline of
the scapulae off the mat, the thighs at approximately 80 is slightly closer to the chest than in a typical tabletop posi- the body. Exhale as you straighten the opposite leg, transfer-
degrees of hip flexion, and the shins in a tabletop position, tion; however, the shin remains parallel to the floor (as in the ring the hands to the bent knee. Return to the starting posi-
parallel to the floor. Place the hands on the knees. tabletop position). tion after the final repetition.

57
Mat

Criss-Cross
Intermediate

The action of the lower body is identical to that of the decreases and the lower back starts to lift off the mat
Muscle Focus Mat Work: Single-Leg Stretch (page 57): a pumping into hyperlordosis. If this occurs, immediately pause
motion, keeping the feet at the same level and creat- and reestablish the proper position before continuing.
Oblique abdominal muscles
ing a sense of resistance as you draw the knee of the If muscle fatigue has set in or if you are unable to
Objectives straight leg toward the chest. achieve the correct position, stop rather than com-
The rotation of the trunk is key because it empha- promise good form. Practicing incorrect form, even
To strengthen the abdominal
muscles, especially the obliques
sizes the work of the oblique abdominal muscles. with the best of intentions, is counterproductive and
To develop pelvic stabilization and
There is a tendency to laterally flex the spine and flare can lead to negative habitual movement patterns and
trunk rotation the ribs as the trunk faces the bent knee; this results possible physical ailments.
in a swivel-type motion as opposed to a true rotation. One other common mistake is flapping the elbows
You can prevent this by contracting the muscles on in and out with minimal or no rotation of the trunk.
the flaring side, drawing the lower ribs toward the The upper body, including the head and arms, must
pelvic crest. In addition, because of the intensity of move as one unit as in Mat Work: Chest Lift With
the exercise and the load on the abdominal muscles, Rotation (page 49), an excellent preparation for the
sometimes the height of the trunk in forward flexion criss-cross.

Inhale. Lie supine and draw the knees to the chest. Lift the trunk Exhale. Straighten one leg, rotating the trunk toward the bent knee.
into forward flexion (as in the single-leg stretch, page 56) with the
scapulae off the mat, the thighs at approximately 80 degrees of
hip flexion, and the shins in a tabletop position, parallel to the floor.
Interlace the fingers behind the head and hold the elbows wide.

58
 Criss-Cross

Imagery
Use the same imagery as for the Mat Work: Single-Leg
Stretch (page 57). The feeling in the waist should be
like a rotating disk with the lower section (the pelvis)
held absolutely stable and the top section (the trunk)
rotating on an axis. Or imagine a chicken turning on a
skewer that runs longitudinally through its body.

Keep the elbows wide and stable.

Rotate from the waist, avoiding lateral flexion.

Note in this closeup the pure rotation of the trunk and the
stability of the pelvis resulting in strong abdominal oblique
activation.

Inhale. Change the legs simultaneously as the trunk passes through Inhale. Return to the starting position.
the center. Then exhale as you complete the straightening of the leg
and the rotation of the trunk to the other side.

59
Mat

Hamstring Pull
Intermediate

The hamstring pull prepares you for the high level of Anchoring the lower leg creates a stable foundation
Muscle Focus pelvic–lumbar stabilization and abdominal challenge both for stretching the hamstrings of the upper leg
needed for other intermediate, advanced, and master- and for elongating the hip flexors of the lower leg, as
Abdominal muscles
level exercises. With each leg pulse, you should focus well as facilitating deeper abdominal work. Keep a
Objectives on deepening the abdominal contraction rather than neutral and stable pelvic position, lifting the leg only
pulling the hamstrings as the name implies. The sup- as high as your flexibility and pelvic control allow. The
To strengthen the abdominal
muscles
port for the position emanates from the abdominal leg movement should be viewed as independent of
To develop pelvic–lumbar region
muscles rather than the act of holding onto the leg. the pelvis.
stabilization
To increase hamstring and hip
flexor flexibility

Inhale. Lie supine and lift the head and chest forward into the Still inhaling, place the hands behind the calf of one leg and Exhale. Draw the leg slightly closer to the face, deepening
chest lift position (page 48). Bend the knees toward the chest, lower the other leg to the mat and anchor it. the abdominal contraction, and do two small pulses with the
and then straighten the legs toward the ceiling, perpendicular leg. Use percussive breathing, which means exhaling with two
to the floor. puffs of air, one with each pulse.

60
 Hamstring Pull

This exercise offers many options to accommodate Imagery

individual needs. People with tight hamstrings or hip A wonderful image for this movement is a handheld
flexors can bend the knees slightly, which allows better fan opening and swishing closed, then opening in the
alignment and positioning of the pelvis. Those with other direction. The legs move so swiftly that they
weak abdominal muscles can switch the legs one at create a blur of movement.
a time; then, as they gain more strength, perform the
switch with both legs simultaneously. Maintain pelvic–lumbar and trunk stability as you
change legs.
Cradle the leg with the hands behind the calf (if
flexibility allows).
Keep the shoulders and neck relaxed.

Inhale. Change the legs simultaneously—one going to the Finish the exercise in the beginning position, with both legs For an additional challenge, place the hands behind the head
mat, the other lifting to the 90-degree angle. The switch perpendicular to the floor. with the fingers interlaced, keeping the trunk in the same
should be swift, with absolute stillness in the torso. Continue position as for the regular hamstring pull or rotating it as in
alternating the legs. the criss-cross (page 58). The leg action is the same as for the
regular hamstring pull.

61
Mat

Shoulder Bridge Prep

Intermediate

This exercise combines pelvic–lumbar stabilization Imagery

Muscle Focus with hip disassociation. It places the body in a chal- Visualize a suspension bridge on which a mechanical
lenging suspended position, starting from the top arm goes up and down without affecting the stability
Abdominal muscles
phase of the Mat Work: Pelvic Curl (page 45) and then and strength of the bridge. Also visualize a straight
Hamstrings
lifting one leg and supporting the body with the other. line that runs from the shoulders through the hips to
Objectives The single-leg support of this exercise demonstrates the knees. This energy line provides the foundation
a forced couple muscle pattern of the hamstrings and for the exercise.
To strengthen the hamstrings
the abdominal muscles, both pulling the pelvis toward
To stabilize the pelvic–lumbar
a posterior tilt. You may sense an energy line running Keep a consistent 90-degree angle in the knee
region
through the body that creates opposing forces, one of the moving leg.
To develop hip disassociation
pulling diagonally outward and upward through the Initiate the movement from the hip joint.
To improve back extensor control
knees and the other diagonally downward from the Maintain hip extension in the supporting leg.
knees through the shoulders. This sense of opposition Avoid lowering or tilting the pelvis.
helps you keep the body aligned from the shoulders
to the knees and balances the work of the flexors and
extensors of the trunk, which are co-contracting.

Inhale. Perform a pelvic curl (page 45) and hold the top posi- Exhale. Lift one leg from the hip joint, maintaining a 90- Inhale. Lower the leg and touch the mat lightly with the foot.
tion. Distribute the weight evenly on the feet, keeping the legs degree angle in the knee. Keep the pelvis stable and level Lift the leg again with an exhale. After several repetitions
parallel. Maintain the stretch of the hip flexors while engaging throughout the leg lift, with a minimal weight shift to the sup- switch legs, again with a minimal weight shift, and repeat the
the shoulder extensors to support and accentuate the upper porting leg. sequence with the other leg. Complete the exercise by placing
and mid-back work. both feet on the mat rolling down as in the pelvic curl (page
45).

62
 MaT

Spine Stretch
Fundamental

As with the Mat Work: Pelvic Curl (page 45), this exer- Keep the toes facing the ceiling; this will ensure that
cise teaches articulation of the spine, but in a sitting the legs remain in a neutral position rather than suc- Muscle Focus
rather than supine position. It also resembles the cumbing to the tendency to externally rotate.
Abdominal muscles
roll-down discussed in chapter 2 (page 21). Empha-
Back extensors
size rolling or peeling the spine vertebra by vertebra Imagery
as the trunk moves into forward flexion and then Visualize the motion of a young tree being pulled over Objectives
extension, returning to the upright position along the by its top branches and then slowly being released to
To develop spinal articulation
plumb line. There is a prominent interplay between the find its stable, upright position.
To develop core control and trunk
spinal flexors and extensors in this exercise, which stabilization
aids spinal mobility and stability, and enhances core Maximize articulation of the spine when moving
from spinal extension to spinal flexion and vice To improve hamstring flexibility
strength. This exercise can improve seated posture
versa.
enormously.
Keep the feet dorsiflexed, with the toes toward
As the upper body rolls forward and then back to the
the ceiling.
seated position, focus on keeping the legs shoulder-
Keep the shoulders relaxed and the neck
width apart, the pelvis stable, and the feet dorsiflexed.
elongated.

Inhale. Sit with the trunk upright, the legs straight and Exhale. Roll down and forward through the spine, starting Inhale. Deepen the abdominal work, drawing the spine further
shoulder-width apart. Dorsiflex the feet and reach the arms from the head. into forward flexion and stretching the back muscles. (Alterna-
forward, shoulder-width apart and parallel to the floor with tively, once you have accomplished the illustrated version, you
palms facing each other. can extend the spine on a diagonal, beginning from the lower
back and completing the movement with the arms in line with
the ears.) Exhale. Restack the spine back to the starting posi-
tion. Or, for the option with back extension, return to forward
flexion and then restack the spine.

63
Mat

Roll-Over
Intermediate

You must follow certain guidelines to make this exer- lower back by drawing the thighs close to the chest,
Muscle Focus cise effective and meet its objectives. Flexion of the creating a tight pike position.
back, particularly the lower back, achieved by employ- People who have neck problems should be
Abdominal muscles
ing deep abdominal contraction, should facilitate the extremely cautious when approaching this exercise;
Objectives roll-over. Avoid the tendency to take advantage of the some individuals may need to avoid it completely (as
momentum and lever action of the legs to roll over; with all other Pilates exercises that place weight on
To develop spinal articulation
instead maintain a constant angle of 90 degrees in the cervical spine), even though most of the weight
To stretch the lower back and
hamstrings
the hip joint during the roll-over phase, which will force should be borne on the shoulder girdle rather than
To improve control of the
you to maximize the abdominal work. On the return, the neck.
abdominal muscles you can enhance the stretch in the hamstrings and the

Exhale. Lie supine with the arms by the sides and the legs Inhale. Lift the legs to a 90-degree angle in the hip joint. Exhale. Round the lower back and roll over, with the legs trav-
straight and together at a 60-degree angle to the mat. eling up and over, and the spine peeling off the mat. Rest the
weight on the shoulder girdle, keeping the legs parallel to the
mat.

64
 Roll-Over

Imagery Do not use momentum to roll over.

In the roll-over phase, visualize creating a ball out Keep the hip joint at a constant 90-degree angle
of the lower back (see also Mat Work: Rolling Like during the roll-over phase.
a Ball, page 55). The feeling should be like a metal Deepen the abdominal contraction to achieve
spring being bent in half and then opening out to the maximum lumbar flexion.
beginning position. Keep the thighs close to the chest in the roll-
back phase.

Inhale. Dorsiflex the feet and separate the legs to shoulder- Continue inhaling as you lower the feet toward the floor Exhale. Lower the legs toward the chest, articulating each
width. (touch the floor if flexibility allows). vertebra of the spine down to the mat. Anchor the pelvis on
the mat, and circle and lower the legs, joining them together.
Return to the starting position.

65
Mat

Neck Pull
Advanced

Ironically, contrary to what the name implies, pulling the trunk demands core strength and well-conditioned
Muscle Focus on the neck is the one thing to avoid in this exercise. trunk stabilizers, particularly back extensors, as well
Tackle this exercise only after having achieved pro- as adequate hamstring flexibility.
Abdominal muscles
ficiency in the Mat Work: Roll-Up (page 52). Placing In the learning stages of this exercise, allow the
Objectives the hands behind the head (as opposed to the arm spine to roll down one vertebra at a time from the
movement in the roll-up) alters the center of gravity sitting upright position. Once proficiency has been
To strengthen the abdominal
muscles
and the levers of the movement, making it more dif- achieved, attempt to hinge the trunk backward as one
To improve spinal mobility
ficult than its cousin the roll-up. In addition, reaching unit prior to articulating the spine down during the
To increase hamstring flexibility
forward over the legs with the trunk requires more descent to the starting position. Due to the demands
To develop back extensor control
flexibility than the roll-up. Extending the spine in a sit- of this exercise, it should be performed later in a ses-
ting position and establishing an upright alignment of sion and not as part of a warm-up.

Exhale. Lie supine with the legs straight and together, feet Inhale. Lift the head and shoulder girdle, sinking the lower Exhale. Roll up, continuing the movement forward until the
gently plantarflexed. Interlace the fingers behind the head and back into the mat. trunk is over the legs.
keep the elbows wide.

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 Neck Pull

Imagery Avoid pulling on the neck and thrusting the head

The smooth, rolling motion that is desired in this forward during the roll-up phase.
exercise is similar to that of a carpet rolling up and Keep the elbows wide throughout the exercise.
unrolling. The second phase, the move from forward Hinge back with a straight trunk before rolling
flexion into the upright sitting position, can be likened down through the spine.
to pulling over a young tree and then allowing it to
spring back up.

Inhale. Roll the spine up to a sitting position, articulating each Exhale. Lean back slightly, keeping the trunk straight. Roll down to the starting position, articulating each vertebra.
vertebra on the longitudinal axis.

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Mat

Control Balance
Advanced

In addition to requiring a great deal of core strength, Imagery

Muscle Focus this exercise relies greatly on hip flexor flexibility and I like to visualize two energy lines in this exercise: one
hip extensor strength. The extensors, primarily those that runs from the shoulders through the trunk and
Hip extensors
of the hip and back, facilitate the leg lifting perpen- the upright leg to the ceiling, and the other creating a
Objectives dicularly to the floor, essentially creating a straight line stabilizing force by stretching from the hip joint down
through the trunk and up through the leg. through the leg into the ground.
To strengthen the hip extensors
This exercise serves as an excellent preparation for
To improve hip flexor flexibility
the Mat Work: Jackknife (page 94) in that it is a one- Keep the focal point of your weight on the
To strengthen the core shoulder girdle.
legged version of that exercise. Both this exercise and
the jackknife place greater pressure on the cervical Keep the pelvis and trunk still as the legs
spine than does the Mat Work: Roll-Over (page 64), so change.
I advise erring on the side of caution when performing Minimize bearing weight on the cervical spine.
them. They are absolutely contraindicated for anyone
with neck problems, particularly those related to disc
dysfunction.

Inhale. Perform a roll-over (page 64) and remain in the posi- Exhale. Extend one leg upward toward the ceiling. Perform Inhale. Switch the legs simultaneously, keeping the pelvis and
tion with the legs overhead. Circle the arms around and over- two pulses, as in the hamstring pull (page 60), with the leg at trunk as still as possible. After the final repetition, place both
head to hold onto the feet. maximum height (aiming to increase the hip extension). Use feet on the floor overhead and roll back down.
percussive breathing that corresponds to the two pulses.

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 MaT

Open-Leg Rocker
Advanced

This exercise demonstrates the fundamental prin- Imagery

ciples of Pilates clearly and profoundly. Not only does The image of an inflated tire rolling smoothly (see Mat Muscle Focus
it integrate awareness, balance, breath, and control, Work: Rolling Like a Ball, page 54, and Mat Work: Seal Abdominal muscles
but it also epitomizes concentration, center, efficient Puppy, page 105) applies here too. The point of bal- Back extensors
use of energy, precision, and flow of movement and ance, when you are sitting on the sit bones in the V
harmony. It demonstrates coordinated activation of shape, should feel effortless. This pinnacle is where Objectives
the abdominal muscles and the trunk extensors. The body, mind, and spirit unite and is the culmination of To develop trunk stabilization
open-leg rocker is an exceptional preparation for more every Pilates principle—the point of harmony. To improve balance
advanced full-body exercises such as the Mat Work:
To increase spinal mobility
Teaser series (pages 100 to 101) as well as the teaser Use the back extensors to complete the
on other apparatus (see pages 215 and 284). movement.
People who have tight hamstrings or who lack Keep the arms straight throughout the exercise.
strength in the back extensors should modify the Hold the legs firmly without pulling on them.
position by bending the knees and holding the legs
behind the thighs.

Exhale. Sit balanced on the sit bones in a V position with Inhale. Round the back, initiating the movement from the Exhale. Roll back up, first keeping the spine round and then
the back and legs straight. Hold the ankles firmly with the lumbar spine, and roll back to the shoulders. (The head extending it as you return to the starting position. Balance
hands, keep the legs shoulder-width apart, and focus the eyes should barely touch the mat, if at all.) momentarily before rolling back again.
straight ahead.

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Mat

Saw
Intermediate

This exercise is an intricate interplay of extending and results in severe compensations and bad alignment.
Muscle Focus rotating the trunk and stretching the hamstrings and Additional rotation should be added only after the ver-
adductors. Maintain an extended back, rather than sion presented here has been mastered.
Hamstrings
a rounded back, as the trunk and arm reach forward Note that the saw requires that the trunk move as
Adductors
over the leg during the stretch phase. This maximizes one unit rather than through segmental articulation
Back extensors
the hamstring stretch and offers the added benefit of the spine. Also, remain true to the longitudinal
Objectives of strengthening the back extensors. When reach- axis when rotating the trunk in the initial phase, and
ing forward over the leg, keep the spine aligned over return to this exact position on the longitudinal axis
To improve flexibility of the
hamstrings and adductors
the leg and the head aligned with the spine. Some in the final stage of the exercise before returning to
To develop strength of the back
instructors recommend rotating the trunk in this posi- face center. In the sitting upright positions, whether
extensors tion and looking toward the back arm. People have facing front or rotated, keep the spine elongated over
To develop control of the oblique enough problems achieving straight alignment of the the stable base of the pelvis.
abdominals trunk; adding rotation to this difficult position often

Exhale. Sit upright with the legs straight and open slightly Inhale. Rotate the torso around the longitudinal axis. Keep the Exhale. Reach forward over the leg with the trunk. The front
beyond shoulder-width and with the feet flexed. Hold the arms pelvis anchored, and move the arms and head with the trunk. hand extends past the small toe, and the back hand reaches
in a T position, reaching them as far out to the sides as pos- back with the palm facing the body. Feel the oppositional pull
sible. of the arms.

70
 Saw

Imagery Keep the back extensors engaged when reaching

Visualize a pole strapped to the back, which you rotate forward.
around in the upright position before folding over the Keep the feet dorsiflexed with the toes toward
leg. When folding the trunk over the leg for the stretch, the ceiling.
maintain the feeling of the pole strapped to the back Anchor the pelvis and distribute your weight
to accentuate spinal extension and alignment. evenly on the sit bones throughout the exercise.

Inhale. Extend the spine further to accentuate the hamstring Inhale. Extend the back further before lifting to the longitudi- Rotate back to the center starting position. Repeat the move-
stretch. Then exhale and reach forward and down again to nal axis while facing the side. ment to the other side.
deepen the stretch of the hamstrings and the lower back,
keeping the abdominal muscles engaged.

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Mat

Spine Twist
Intermediate

This exercise emphasizes organized rotation of the

Muscle Focus spine around the longitudinal axis. Proper engage-
ment of the oblique abdominal muscles allows correct
Oblique abdominals
rotation of the spine. Daily activities, such as cleaning
Back extensors
and gardening, and recreational sports, such as golf,
volleyball, and tennis, are activities in which incorrect The arms should
Objectives reach out in
rotation can lead to backaches or more severe injuries. opposite direc-
To strengthen the oblique
abdominal muscles and back
People tend to use the shoulders and arms when they tions, creating
rotate to compensate for lack of mobility in the trunk, a straight line
extensors across the
To improve trunk mobility rather than using the powerful trunk muscles and shoulders.
focusing on spinal rotation. Tremendous improvement
in performance can be gained when trunk rotation is
The transverse pole rotates around the longitudinal
maximized and the powerhouse is employed.
one, while both poles remain in their respective planes
Imagery of motion.

Imagine two poles or energy lines, one longitudinal, Keep the pelvis and legs still.
running up and down the back, and the other in the Initiate the movement from the waist, not from
transverse plane reaching across the shoulders from the shoulders, keeping the arms aligned.
the fingertips of one hand to the fingertips of the other. Move the head with the trunk.

Inhale. Sit upright with the legs straight and together and the Exhale. Rotate the trunk to one side using two pulses, mobi- Inhale. Pass through the center and repeat the movement to
feet dorsiflexed. Hold the arms in a T position with the palms lizing from the region of the waist. (The pulses assist in the other side. Complete the exercise by facing forward in the
facing upward (shoulders in external rotation). achieving maximum range.) Keep the arms aligned with the starting position.
shoulders.

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 MaT

Corkscrew
Intermediate

This exercise builds on the principles of the Mat go out to the sides before returning to the imprint.
Work: Supine Spine Twist (page 47) but incorporates Use the starting point (12 o’clock) as the reference Muscle Focus
a longer lever arm (the legs), intensifying the hip flexor position that you always return to.
Abdominal muscles
work and the abdominal work, particularly that of the
oblique abdominals. The pendulum motion and circling Imagery
Objectives
of the legs demand intricate control of the spine and Visualize drawing a big circle on the ceiling as the legs
To strengthen the abdominal
coordination of the abdominal muscles and hip flex- arc around in one direction and then the other. muscles
ors, which act alternately as movers and stabilizers To develop pelvic–lumbar
at various points in the exercise. Note that the pelvis Keep the legs and feet together and aligned
stabilization
throughout the exercise.
rocks from side to side with the movement of the legs,
with one side lifting off the floor briefly as the legs Keep the shoulder girdle, neck, and head still
and relaxed.
move to the opposite side; however, it anchors soon
afterward as the legs move through the center of the Focus the movement in the waist region.
arc to the other side. The lower back should imprint Bend the knees if necessary to reduce strain on
into the mat as the legs pass through the center and the hip flexors and lower back.
should only momentarily leave the mat as the legs

Exhale. Lie supine with the arms in a T position or at the sides Inhale. Shift the pelvis and both legs to one side, keeping the Exhale. Circle the legs downward in an arc through the center
of the body and the legs at 90 degrees to the floor. Imprint shoulders stable and relaxed. The upper leg must reach out and around to the opposite side. As the legs pass through the
the lower back into the mat. further to stay aligned with the lower leg. center, again imprint the lower back into the mat. Once the
legs reach the opposite side of the arc, bring them back to the
starting position. Alternate the direction.

73
Mat

Side Leg Lift

Fundamental

Every good, well-balanced exercise program should Recruit the oblique abdominals on both sides.
Muscle Focus include lateral flexion of the trunk. The side leg lift is Keep the adductors engaged throughout.
relatively simple to execute and teach yet profound Maintain a sense of lengthening in the lower leg,
Oblique abdominals
in its effect. In addition to strengthening the lateral keeping it alongside the top leg.
Objectives flexors of the trunk, this exercise develops pelvic and
lumbar stabilization, in which the oblique abdominals
To strengthen the lateral flexors
play a vital role.
To stabilize the pelvic–lumbar
region
The ideal alignment of the body is a straight line
To develop hip adductor control
with the spine in a neutral position, with the trunk
flexors and extensors co-contracting as well as the
lateral flexors on both sides. The lower back extensors
frequently overpower the abdominals and take over,
which in extreme cases can result in hyperextension of
the back. To avoid this, keep the legs slightly forward
of the centerline, creating a banana shape.

Imagery The ideal alignment is a

plumb line on its side.
The body creates an elongated bow shape as the legs
lift. Imagine a long energy line reaching out and then
up. Another helpful image is that of a fish on its side
with its tails swooping upward.

Inhale. Lie on one side with the bottom arm straight in line with the Exhale. Lift both legs by flexing the trunk laterally (without sinking
body and the head resting on it. The pelvis is “stacked” perpendicular into the mat), keeping the legs together and the body aligned. Inhale.
to the mat and the legs are pressing together. The top arm is bent, Lower the legs without allowing the feet to touch the mat. Following
with the hand placed on the mat, or straight and resting on the side the final repetition, lower the legs to the starting position and repeat
of the body (more challenging). on the other side.

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 MaT

Side Kick
Intermediate

This exercise reinforces the concept of trunk and this instance as the leg swings back and forth, the
pelvic stabilization with hip disassociation. In a side- pelvis adapts by shifting slightly in the direction oppo- Muscle Focus
lying position you rely on a much smaller and narrower site the leg. This small anterior–posterior motion of
Abdominal muscles and back
base of support than you do in exercises in which you the pelvis assists greatly in maintaining a balanced, extensors
are supine or prone. Consequently the level of difficulty stable position, both in this exercise and in everyday Hamstrings
is increased and the lateral stabilizers of the body are movements. Hip flexors
recruited more strongly. By focusing on scapular and
trunk stabilization, you minimize the pressure on the Imagery
Objectives
elbow and maximize stability. While the leg swings Imagine the swinging motion of a pendulum. Now To develop pelvic–lumbar
back and forth, spinal flexors and extensors are in place the pendulum on its side without affecting its stabilization
a state of balanced co-contraction as they hold the movement. The motion of the leg should feel like that To increase hip flexor and hip
trunk stable. When the leg swings forward, there is a of a pendulum, free and effortless. extensor control and flexibility
need to use the extensors more (to avoid spinal flex- To develop hip disassociation
ion); when it swings back, there is a need to use the Minimize rocking the trunk backward and
forward.
abdominal muscles more (to avoid spinal extension).
These are subtle internal adjustments that produce Maximize the range of motion of the leg.
a stable spine. Did not sink into the supporting shoulder or
This exercise is an excellent example of how the allow the underside of the rib cage to drop.
body adapts to changes in the center of gravity. In Avoid thrusting the ribs forward as the leg
swings back.

Inhale. Lie on one side, leaning on the elbow of the lower Exhale. Swing the top leg as far forward as possible, dorsiflex- Inhale. Swing the leg back as far as possible, plantarflexing
arm with the hands behind the head. Engage the underside ing the foot and pulsing twice when reaching the maximum the foot and elongating the leg, pulsing twice when reaching
oblique abdominal muscles and shoulder stabilizers to sup- range. Avoid tucking (posteriorly tilting) the pelvis; keep it in a the maximum range. Again, maintain a neutral position of the
port the trunk. Stabilize the bottom leg on the floor and hold neutral position. pelvis. Repeat the forward-and-back leg swing several times,
the top leg at hip height. finishing in the backward swing position.

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Mat

Basic Back Extension

Fundamental

This exercise provides a foundation for subsequent stabilizers and mid-back extensors. Take advantage
Muscle Focus back extension mat exercises, such as swimming of this unique and beneficial relationship in all back
(page 77), double-leg kick (page 79), rocking (page 80), extension exercises and establish good alignment
Back extensors
and swan dive (page 104). Proper abdominal recruit- and movement mechanics of the back and shoulders
Objectives ment plays a crucial role in supporting the back and in general.
achieving correct alignment during this exercise. Devel-
To strengthen the back extensors Imagery
oping movement through the entire vertebral column,
To develop abdominal and scapular
control
activating each intravertebral joint, helps to prevent The image of an airplane hovering just above the
shearing forces on the lower lumbar vertebrae, which ground helps you achieve an elongated position
often occur when extension is isolated to the lower and a feeling of flight as opposed to arching into an
back rather than distributed through the spine. Again, extreme arc.
abdominal recruitment assists in achieving this goal.
With the pelvis serving as an anchor, relax the Maintain abdominal support throughout the
exercise.
lower body and focus on working above the pelvis.
Another area of stabilization that deserves special Keep the head aligned with the spine.
mention (besides the abdominal region) is the group Use the scapular stabilizers, pressing the arms
of muscles that depress the scapulae. These muscles, against the sides of the legs, with the fingers
reaching toward the feet.
particularly the lower trapezius, serve as both scapular

Inhale. Lie prone with the forehead on the floor. Keep the Exhale. Lift the upper trunk, head, and chest slightly off the Inhale. Reach the arms out and up into a T position, then
arms by the sides with the palms pressing against the legs. mat. Keep the legs, including the gluteal muscles, relaxed and exhale and return the arms to the sides of the body, keeping
Keep the legs together with the feet gently plantarflexed. together. Press the pubic symphysis gently into the mat while the trunk stable throughout. Lower the upper body, keeping
engaging the abdominal muscles. all the muscles mentioned activated. After the final repetition,
lower the body to the starting position.

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 MaT

Swimming
Intermediate

I love this exercise! It is so valuable in terms of Imagery

strength development and cross-pattern coordination Imagine doing little flutter kicks with the arms and legs Muscle Focus
of the back extensors and hip extensors. When the as if both were doing the leg movement of the front Back extensors
right side of the back is working, the left hip exten- crawl swimming stroke in opposite directions. The
sors are activated, and vice versa. We use this type trunk, from head to tailbone, is like a plank, with the Objectives
of cross pattern frequently in everyday movements arms and legs hinging around small independent axes To strengthen the back extensors
and recreational activities, the most common being and having no effect on the stability of the plank. To develop trunk stabilization
the normal gait cycle (walking). As we stride forward
To build coordination and cross-
with the right leg, the left leg goes backward while the Maintain trunk and pelvic stability throughout the
patterning
trunk rotates to the right, resulting in the exact pattern movement.
To improve shoulder flexor and hip
of the swimming exercise—the back extensors of the Avoid elevating the shoulders. extensor control
right side working with the left hip extensors. Begin- Keep the movements of the arms and legs
ners can make this exercise easier by allowing the small.
arm and leg that are not being lifted to remain on the
mat. This provides some leverage and recuperation
time for the limbs that have been working.

Exhale. Lie prone with the arms reaching forward and the legs Inhale. Alternate lifting the left arm and right leg higher, then Exhale while repeating four cycles on each side. Continue this
together. Lift the chest, arms, and legs slightly off the mat. the right arm and left leg. Start slowly and then speed up the pattern for 10 inhalations and exhalations. Complete the exer-
movement. Repeat four cycles each of the right arm–left leg cise by suspending the body in back and hip extension for a
movement and the left arm–right leg movement while inhal- moment before lowering it.
ing.

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Mat

Single-Leg Kick
Intermediate

The setup in this exercise is important because the Imagery

Muscle Focus positioning of the body can place excessive pressure The body position for the single-leg kick should be like
on the lower back if good abdominal support is not a sphinx. The leg movement should be disassociated
Hamstrings
employed. The back extensor work should focus on from the rest of the body’s stable position, with the
Objectives supporting the mid- and upper back. The arms of lower legs opening and closing like handheld fans
course also add support, and good scapular stabiliza- (when viewed from the side).
To develop knee flexor and hip
extensor control
tion is imperative. Position the lower arms either in a
triangle shape with the fingers interlaced or parallel Maintain scapular depression throughout the
To strengthen the mid- and upper
to each other. In either case, place the elbows directly movement.
back extensors
To improve trunk stabilization under the shoulders and stabilize the scapulae. Keep the pubic symphysis lifting up toward the
In the case of discomfort or excessive pressure in sternum.
the lower back, I recommend performing this exercise Keep the legs lifted off the mat throughout.
in a prone position with the hands together and the
forehead resting on the hands.

Inhale. Lie prone and, while engaging the abdominal muscles, Exhale. Bend the right leg and pulse it twice (exhaling on each Repeat the pulses with the left leg (continuing to exhale on
lift the chest and extend the back. Place the elbows under the pulse) then straighten it, simultaneously bending the left leg. each pulse). Repeat the same pattern of right and left leg
shoulders, positioning the forearms in a triangular shape with bends, this time inhaling on each pulse, without changing the
the fingers interlaced. Straighten the legs and lift them slightly body position.
off the mat.

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 MaT

Double-Leg Kick
Intermediate

This is an exceptional back extension exercise with Imagery

several important benefits besides strengthening This is one of several exercises in which I like to visu- Muscle Focus
the back extensors. First, the arms add support to alize an archer’s bow and arrow. The body is the bow Back extensors
the back extension, monitoring the load on the back. and the arms form the twine. This powerful image also
Second, holding the arms together provides an excel- reinforces the elongation desired in this exercise. Objectives
lent thoracic and shoulder stretch. This exercise also
To strengthen the back extensors
provides good hamstring work and prepares you for Keep the legs lifted slightly off the mat
throughout. To develop hamstring control
Mat Work: Rocking (page 80). An elongated body posi-
To stretch the thoracic region
tion is important, emphasizing the activation of the Relax the elbows to the floor during the down
mid- and upper back as opposed to a high arched posi- phase, placing the hands high up on the back.
tion, which would focus the work in the lower back. Keep the head aligned with the spine when
lifting into back extension.

Inhale. Lie prone with the fingers interlaced behind the back. Exhale. Bend both legs together and pulse them three times Inhale. Extend the back to lift the chest off the mat. Simulta-
Allow the elbows to fall to the floor, and turn the head to one (exhaling on each pulse). neously straighten the arms and the legs, and bring the head
side, resting it on the cheek. Straighten the legs, keeping to the center. Then lower the body to the starting position,
them together, and lift them slightly off the mat. resting the head on the opposite cheek.

79
Mat

Rocking
Advanced

Rocking relies on the stable shape of the body and an Imagery

Muscle Focus inner energy to “get the ball rolling.” It is difficult to The body is the shape of an archer’s bow: The body
articulate verbally how this happens; once you estab- is the bow; the arms the twine. This is similar to the
Back extensors
lish the shape, you shift the center of gravity slightly image in the Mat Work: Double-Leg Kick (page 79),
Hip extensors
forward and away you go! A good preparation for this however in this case the bow is taut in preparation for
Objectives exercise is to lift into the rocking position and then shooting the arrow. The position is much more arched.
lower down to the floor, repeating this action several Another good image is that of a boat rocking forward
To strengthen the back and hip
extensors
times without the rocking. and backward as it sails through the waves.
To improve hip flexor flexibility
I cannot overemphasize the importance of the hip
extension. Reach the feet to the ceiling and the body Keep the head still and aligned with the spine.
To stretch the chest
will tip forward. Once it has tipped forward, momentum Maintain scapular depression with the arms
will keep you going. Like the Mat Work: Swan Dive straight.
(page 104), this exercise relies more on stability and Keep the legs adducting, only opening as much
intricate muscle coordination than on flexibility. as is needed to avoid stress in the pelvis or the
back.

Inhale. Lie prone. Bend the knees and reach back with the Exhale. Rock forward. Inhale. Rock backward.
arms, taking hold of the ankles and lifting the trunk and legs
into an arch.

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 MaT

Rest Position
Fundamental

This exercise is usually done after back extension discomforts, you can drape yourself, prone, over a
work. The rest position serves as a necessary pause large ball that offers support to the trunk. Muscle Focus
as well as a good transition into the exercises that
Lower back extensors
follow in the mat work sequence. In a kneeling position Imagery
with the upper body on the mat, allow the pelvis to sink Imagine the back spreading or melting over the legs. Objectives
toward the heels, releasing the neck, shoulders, and The back, pelvis, and shoulders drape themselves
To relax the back and shoulders
lower back muscles. This position is like the child’s over the thighs. With each breath the back expands
To rest the body
pose in yoga. laterally and the relaxation deepens.
To stretch the muscles of the back,
If you have a preexisting knee condition, place a particularly those of the lower back
large triangular cushion under the pelvis between the Breathe naturally and deeply throughout.
lower and upper leg so that the flexion of the knees Allow the pelvis to sink toward the heels.
is not as extreme. If you have back problems or other Allow the eyes to close if it feels comfortable.

Kneel with the chest on the thighs and the pelvis resting on the heels. Place your
forehead on the ground, with the arms reaching forward or at the sides of the body,
whichever feels more comfortable. Comfort is key.

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Mat

Cat Stretch
Intermediate

This exceptional exercise achieves two important a feeling of elevating the sternum to create the distinc-
Muscle Focus goals: spinal flexion (focusing on the abdominals) and tive look of the sphinx, proud and determined. Also, as
spinal extension (focusing on the back extensors). It the name implies, the image of a cat awakening and
Abdominal muscles
has the added benefit of stretching and releasing the taking a lengthy stretch is essential to the dynamic of
Back extensors
muscles of the lower back during the flexion phase and this exercise. Visualize the cat’s spine rounding and
Objectives improving pelvic–lumbar stabilization during extension. arching, displaying its phenomenal mobility.
It can prove particularly valuable for low-load abdomi-
To develop abdominal control Keep the hips above the knees and the
nal and back work, like that required during pregnancy,
To increase flexibility of the lower shoulders above the hands throughout the
back
rehabilitation, and for the older population.
exercise.
To improve shoulder stabilization The movement occurs in the trunk, between the
Imagery
and control hip joints and shoulder joints.
To strengthen the mid- and upper Spinal flexion invokes an image of a ball of energy,
Maximize flexion of the lower back during the
back extensors or a whirlpool that stirs up in the abdominal region, first phase and extension in the mid- to upper
creating a firm, round shape. Spinal extension evokes back during the second phase.

Inhale. Kneel on the hands and knees with the knees hip- Exhale. Engage the abdominal muscles and draw the spine Exhale. Extend the thoracic spine by arching the back while
width apart and the hands shoulder-width apart. The spine into flexion while accentuating the curve in the lower back maintaining stability of the pelvic–lumbar region. Externally
should be in a neutral position, with the weight evenly distrib- and allowing the head and pelvis to follow the natural line of rotating the shoulder joints slightly helps to facilitate and
uted on the legs and the arms. Sense the elongation of the the spine. Avoid rounding the upper back excessively, letting accentuate the upper back extension. Follow the extension by
spine from the tailbone to the top of the head while drawing the head go too far between the arms, or tucking the pelvis returning the starting (neutral spine) position.
awareness to the ISS. under. Inhale. Return to the neutral elongated spinal position
while still co-contracting the abdominal and back muscles.

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Front Support
Intermediate

Also known as the plank or push-up position, the Imagery

front support exercise utilizes two critical areas of Imagine the body as a strong, solid bridge or ramp Muscle Focus
stabilization: the pelvic–lumbar region (core) and the that will not budge under immense weight. Abdominal muscles
shoulder girdle. Strengthening these two regions and
Scapular stabilizers
establishing good muscle mechanics provides efficient Keep the body in a straight line from head to
stabilization for subsequent weight-bearing exercises toe.
Objectives
in a similar position on all the equipment. When good Maintain scapular abduction and depression
throughout the exercise. To develop trunk and shoulder
alignment and solid stabilization are not present, the stabilization
trunk and the shoulder region “collapse,” resulting in Keep the hands directly under the shoulders.
To strengthen the upper body
inefficient and sometimes harmful positions. This may
take some relearning, since many people are accus-
tomed to doing hundreds of push-ups—incorrectly.

Exhale. Starting in the setup position of the cat stretch (page Inhale. Reach one leg back with a minimal weight shift. Fur- Exhale. Extend the other leg back into the front support posi-
82), establish a solid neutral spine position. Stabilize the ther stabilize the shoulder region. tion, with the arms and legs firm and straight. Hold this posi-
shoulders, feeling an even distribution of the weight between tion while deepening the use of the internal support system,
the upper and lower body. maintaining stability throughout the body.

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Mat

Shoulder Bridge
Advanced

This challenging exercise builds on the Mat Work: anteriorly tilt the pelvis is exacerbated when the hip
Muscle Focus Shoulder Bridge Prep (page 62) and the Mat Work: flexors are tight.
Pelvic Curl (page 45). The key to the exercise is main-
Abdominal muscles
taining a stable pelvis that is not affected by the leg Imagery
Hamstrings
swinging up and down. You should feel the front of the Visualize a ride at an amusement park featuring a
Objectives moving leg elongating on the way down (stretching the carriage on the end of a girder that swings like a
hip flexors) and the back of the leg stretching on the pendulum. The leg is the girder that swings in an arc
To strengthen the hip extensors
way up (stretching the hamstrings). This stretching is shape.
To develop pelvic–lumbar
stabilization
enhanced by the dorsiflexion of the foot.
Orient the pelvis toward a posterior tilt when in Maintain consistent height of the pelvis from the
To develop hip flexor control and mat.
flexibility the bridge position. This is to prevent the pelvis from
tilting anteriorly, which could cause hyperlordosis, Avoid tipping the pelvis to one side.
To improve hamstring flexibility
particularly when the leg is lowered. The tendency to Position the pelvis toward a posterior tilt.

Inhale. Lie supine with the knees bent and the feet firmly Exhale. Lower the straight leg toward the floor with the foot Inhale. Kick the straight leg upward, dorsiflexing the foot. On
placed on the ground. Perform a pelvic curl (page 45), pausing plantarflexed. the final repetition, pause with the leg straight up and plan-
in the top position. Lift one foot off the ground, bending the tarflex the foot. Bend the knee and place the foot on the floor
knee toward the chest, and then straighten the leg directly to return to the starting position. Switch legs and repeat the
toward the ceiling. sequence with the other leg. Complete the exercise by placing
both feet on the mat and rolling down.

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 MaT

Leg Pull Front

Intermediate

Mastering the Mat Work: Front Support (page 83) open to maximize turnout and height, the leg will be
before learning this exercise is imperative because it higher and stronger than ever before. Muscle Focus
is the foundation on which the leg pull front exercise
Hip extensors
is built. Imagery
Abdominal muscles
The key to the exercise is maintaining stillness in First create the bridge described in the Mat Work: Front
the body except for the leg that lifts and lowers. The Support (page 83). Now add to that bridge a swinging Objectives
leg movement makes this difficult position less stable gate to allow tall ships to pass under it. The bridge
To strengthen the hip extensors
and therefore more challenging. Note that when the does not move, only the gate. and shoulder girdle
leg lifts to the back, the pelvis remains stable, which To develop trunk stabilization
means that the leg may move back no more than a Maintain the plank position of the body
throughout the exercise.
few degrees (depending on hip flexor flexibility) before
the pelvis starts tilting anteriorly. Dancers may be Keep the pelvis neutral with a bias toward a
slight posterior tilt.
tempted to do a full arabesque, but I urge them to
keep the pelvis neutral and maximize height without Maintain scapular abduction and depression.
tilting it. Then when the pelvis is allowed to tilt and

Inhale. Start with a front support (page 83, third photo). Lift Exhale. Extend the hip to lift the leg higher. Inhale. Lower the leg so the toes just touch the ground, main-
one leg off the ground only slightly; plantarflex the foot. taining the plantarflexion. On the final repetition dorsiflex the
foot and place it on the ground, returning to the front support
position. Repeat on the other side.

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Mat

Push-Up
Advanced

Unlike a typical push-up, the Pilates push-up is a has crumbled trying to do push-ups while keeping the
Muscle Focus sequence of movements that involve the entire body, scapulae still. During a presentation at a large forum in
shifting from the front support position to standing China in 2003, I asked for a volunteer to do no more
Triceps
upright and back again. Within this sequence is the than 10 push-ups correctly. (I defined correctly as
Objectives standard push-up, which, with the elbows kept close holding the trunk and scapulae absolutely stable and
to the sides of the body, emphasizes the triceps. Of moving only the arms.) A hulk of a man with muscles
To strengthen the elbow extensors
and pectoral muscles
primary importance is keeping the scapulae still as the bulging everywhere came up. I must admit I thought
To develop trunk stabilization
elbows bend and the body is lowered and then lifted that I’d met my match and my experiment would fail.
back up. The scapular stabilization determines the As he proceeded with the utmost confidence, I stopped
depth of the elbow flexion—as soon as the scapulae him each time his scapulae began to move. He did not
start to move, lift the body back up and regroup. get very far, and when I feared that the pool of sweat
Few people are initially able to keep the scapulae that had built up under him was about to drown us
stable in a neutral position. Many a “muscle man” both, he collapsed and, with a slight smile, conceded

Exhale. Start in the front support position (page 83). Inhale. Bend the elbows (as in a standard push-up). Exhale. Extend the elbows (as in a standard push-up). Repeat
the push-up twice. After the second repetition, extend the
arms and pause momentarily.

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 Push-Up

that he needed to learn how to do push-ups again and then rolling up through the spine. Reverse this
(after 20 years of doing 500 a day). We gave each sequence to return to the front support position.
other a hug, and no words were necessary to express
the understanding, camaraderie, and respect we both Imagery
felt for each other . . . and the work. See Mat Work: Front Support (page 83) and Reformer:
Once you have mastered moving from the front Up Stretch (page 163).
support position to standing and back again, I advise
gradually decreasing the number of arm walks until Engage the abdominal muscles throughout the
exercise.
you can do the movement with no “walking”—just one
swoop up and then a dive back to the front support Keep the elbows close to the sides of the body.
position. This demands pushing off from the arms to Do not allow the scapulae to adduct or elevate.
transfer the weight to the feet, lifting the pelvis high,

Lift the pelvis upward and walk the hands toward the feet, Roll up to a standing position. Inhale in this position, estab- Exhale. Roll down and walk the hands forward to the front
transferring the weight to the feet. lishing good upright alignment. support position. Repeat the sequence three to five times.

87
Mat

Back Support
Intermediate

This exercise emphasizes the co-contraction of the the exercise; instead, the flexibility of these muscles
Muscle Focus trunk flexors and extensors. Although it directly must be addressed.
strengthens the back, shoulders, and hip extensors, Finally, although vertebra-by-vertebra articulation of
Shoulder extensors
it indirectly addresses the need for flexibility of the the spine is often used in Pilates, in this case you must
Hip extensors
opposing flexors, particularly the shoulder and hip. strive to keep the spine in a stable position and hinge
Back extensors
Strong back, hip, and shoulder extensor muscles and from the hip joint, lifting the trunk as one solid unit.
Objectives sufficiently flexible hip and shoulder flexors, which tend
to tighten over time, are vital for correct alignment. Imagery
To develop trunk stabilization
The first movement, once the setup position has Two visuals enhance this exercise. The first is to
To strengthen the shoulder and hip
extensors
been achieved, is hip extension supported by shoulder imagine the hips as the hinge of a door, opening (as
To improve back extensor control
and back extension. The hamstrings must engage the pelvis lifts) and closing (as the pelvis lowers). The
before the gluteal muscles do during the hip exten- second is to visualize two poles (or energy lines): one
sion. Deviating from this sequence of muscle recruit- running from the head through the trunk to the hip
ment may lead to incorrect positioning of the pelvis joint, the other running from the ankles through the
and lack of hamstring activation. The gluteals are knee to the hip joint. As the pelvis lifts, the two poles
strong and tend to overpower the hamstrings during connect and become one. As the pelvis lowers, they
hip extension. again split to become two poles.
Tight pectorals, abdominal muscles, and hip flexors
will limit one’s ability to do this exercise, which is why Avoid flaring the ribs.
many men find it challenging or seemingly impossible. Lift the pelvis from the hip joint in a hinging
This limitation, of course, is no reason to eliminate action, keeping the back and legs straight.
Allow the head to follow the line of the spine.

Inhale. Sit with the arms extended about a foot behind the Exhale. Lift the pelvis off the floor, hinging at the hip joint until Inhale. Lower the body down to the starting position, again
pelvis with fingers facing the pelvis. Straighten the legs out in the body establishes a straight line. hinging at the hip joint.
front and softly plantarflex the feet. Engage the back exten-
sors and scapular stabilizers.

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 MaT

Leg Pull Back

Intermediate

The Mat Work: Back Support (page 88) is a necessary Imagery

prerequisite to learning and mastering this exercise. Using the concept of the poles or energy lines dis- Muscle Focus
As with the leg pull front, the key to the exercise is cussed in Mat Work: Back Support (page 88) , keep Hip, back, and shoulder extensors
maintaining stillness in the body except for the one the central pole stable and straight and visualize the Hip flexors
leg that lifts and lowers. leg as yet another pole attached to the side of the
Flexibility is a major factor in the success of this pelvis. The leg swings up and down without affecting Objectives
exercise. Without it, your ability to perform the exercise the central pole. To strengthen the hip and shoulder
will be limited. The flexibility of the shoulders and trunk extensors
is already challenged by the back support position. Isolate the movement of the leg as you lift and
To develop trunk stabilization
Now, as the leg lifts forward and up, hamstring flex- lower it.
To improve hip flexor control
ibility plays a vital role. Keep the hip (supporting leg) and back
extensors engaged.
Align the head with the spine.

Inhale. Assume the back support position (page 88). Exhale. Flex the hip, lifting one leg up toward the ceiling. Inhale. Lower the leg to the starting position. Repeat several
times before changing to the other leg.

89
Mat

Scissors
Advanced

The scissors is a challenging exercise in large part ing an equal angle of split between the legs creates
Muscle Focus because of the hyperextended position of the lower the desired wide V position and an equal stretch of
back. This position feels precarious and demands a the hip flexors and hamstrings.
Hip extensors
high level of pelvic–lumbar stabilization in order to do
Hip flexors
the exercise correctly. Because it is the same as the Imagery

Objectives Step Barrel: Scissors (page 275), picturing the spine I recommend an image that seems to help create the
being supported on a rounded barrel is helpful. (In this desired movement and dynamic. Imagine the legs
To develop hip extensor and flexor
control
case the arms take the place of the barrel.) The pelvis opening wide like a handheld fan, then closing and
To improve hip extensor and flexor
should be stable and anchored as the legs perform opening to the other side.
flexibility a scissors action, alternating as they pass through
the centerline (the starting point) perpendicular to Maintain an arc shape of the spine.
To develop shoulder and pelvic–
lumbar stabilization the floor. Keep the elbows parallel to each other (or as
Note that the elbows should be directly under the close to it as possible).
pelvis (no splaying); without their support, the pelvis Cradle the pelvis with the hands.
sinks and the whole structure starts to collapse. Keep-

Inhale. Lie in a supine position and draw the knees toward Exhale. Open the legs equidistant from the centerline in a Inhale. Switch legs, passing through the starting position, and
the chest. Create a ball shape with the body and roll over onto wide V position. Pulse the legs twice in the open scissors posi- repeat the pulses in the open V position, again exhaling on
the shoulder girdle. Place the hands under the pelvis, as if tion, exhaling on each pulse. each pulse.
holding a bowl, and create a bridge shape with the trunk. Now
straighten the legs up toward the ceiling.

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 MaT

Bicycle
Advanced

The bicycle is an extension of the Mat Work: Scissors to having a barrel under the back that supports the
(page 90), so proficiency in doing the scissors is trunk in this challenging position. Muscle Focus
required. Although both legs perform a cycling action
Hip extensors
(one bending and the other straightening simulta- Imagery
Hip flexors
neously), at one point in each cycle they are in the The large, fluid, circular motion of the legs conjures
scissors position, which becomes a reference point. up an image of cycling a penny-farthing bicycle (an Objectives
Flexibility, awareness, and strength developed from old-fashioned bike with one large wheel in front and
To develop hip flexor control
previous exercises enable you to tap the foot of the a small one in back).
To improve flexibility of the hip
back leg on the floor as the knee bends—a position extensors and flexors
that demands spinal hyperextension and flexible hip Maintain an arc shape of the spine.
To develop shoulder and pelvic–
flexors—without compromising pelvic–lumbar stabi- Perform elongated movements with maximum
lumbar stabilization
lization and creating excessive pressure on the low fluidity.
back. Both legs should function symmetrically, and Keep the legs parallel, avoiding external rotation
emphasis should be placed on the abdominal muscles of the hips, particularly when bending the knee
of the leg that is in hip extension.
to achieve the support needed for this exercise and
to protect the lower back. The feeling can be likened Keep the elbows parallel with each other (or as
close to it as possible).

Inhale. Start in the same position as the scissors (page 90), Inhale. Flex the hip and bring the leg up to the chest. At the Begin straightening the bent leg in front of the face as the
splitting the legs into the wide V position. Exhale. Extend the same time take the straight leg over to replace the “old” back straight one starts bending to tap the floor with the toes.
back leg (furthest from the face) toward the floor. Bend the leg. Continue this large cycling action. After several repetitions,
knee and tap the floor with the toes. reverse the direction of the cycling (a challenging exercise in
coordination).

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Mat

Hip Circles Prep

Advanced

The hip circles prep is an offshoot of the Mat Work: rotation and the power it requires enhance athletic
Muscle Focus Corkscrew (page 73), which is done in the supine posi- pursuits as well as deepening the understanding of
tion. Certain elements of the corkscrew apply to this activation of the powerhouse.
Abdominal muscles
exercise; however, the sitting V position of the body
requires a higher level of stabilization, strength, and Imagery
Objectives
control. The shoulder girdle needs to remain stable, The visual of tracing a cone from the pelvis out through
To strengthen the abdominal
muscles
and the focus of the movement is in the region of the the feet offers a clear picture of the movement, with
To promote pelvic–lumbar and
waist as the pelvis rotates from side to side. The legs the feet describing the large part of the cone. The
shoulder stabilization reach out to one side and then circle down and around bigger the cone, the more support and stabilization
To develop trunk rotation to the other side and back to center. It is crucial to you need. If you are performing the advanced version,
maintain abdominal support in order to avoid stress the arms describe one cone and the legs another; one
on the lumbar spine. clockwise and the other counterclockwise.
Perform five circles in one direction and then five in
the other, rather than alternating as in the corkscrew. Avoid hyperextending the lumbar spine as the
legs circle.
In the advanced version of this exercise, arm support
is eliminated, and the upper body (including the arms) Prevent the top leg from sliding backward.
moves as one unit in one direction, while the legs and Keep the shoulder girdle still, the scapulae
pelvis move as one unit in the opposite direction. depressed, and the mid- and upper back
extensors engaged.
Repeating the movement several times before chang-
ing direction allows a greater sense of flow. The trunk Move the pelvis from side to side as the legs
draw a large circle.

Exhale. Sit in a V position with the arms extended behind the Inhale. Shift the pelvis and the legs as one unit to one side. Exhale. Circle the legs down and around to the opposite side;
body and the hands resting on the floor. Face the fingers away the pelvis moves through the center to the opposite side, then
from the body. The arms should support the body only lightly, the legs and pelvis return to the starting position as one unit.
like training wheels on a bicycle. The legs are together at an
approximately 60-degree angle to the floor.

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 MaT

Kneeling Side Kick

Advanced

This exercise is an extension of the Mat Work: Side Press the fingertips into the ground to engage the
Kick (page 75), made more difficult by decreasing the wrist flexors and slightly decrease wrist extension. Muscle Focus
base of support to one hand and the lower leg. The Make a fist with the supporting hand, which again Abdominal muscles
primary focus remains on trunk stabilization and hip decreases or even eliminates wrist extension. Shoulder stabilizers
flexion and extension. Remember to keep the swing- Employ effective shoulder and trunk stabilization Hip abductors, flexors, and
ing leg at the highest level possible even during the to help alleviate the weight bearing down on the extensors
transition from front to back; this increases the abduc- wrist.
tor component exponentially. Keep the head aligned Objectives
with the spine throughout to avoid any neck tension. Imagery To develop trunk stabilization
A good way to test balance is by lifting the supporting To develop hip flexor and hip
Use the same imagery as the Mat Work: Side Kick
hand slightly off the ground and balancing on only the extensor control
(page 75), adding the feeling of being suspended like
lower leg. The body should be able to balance briefly, To improve hip flexor and hip
a bridge high off the ground.
with a sense of lightness. extensor flexibility
In advanced mat work, the role of the upper body Maintain a neutral pelvis. To strengthen the hip abductors
becomes more prominent because it bears much of Do not sink into the supporting shoulder or the
the weight. This can pose a problem for individuals underside of the rib cage.
with wrist problems or weak upper bodies. Try to keep the leg above hip height (as high as
The following are some recommendations for alle- possible).
viating wrist pressure:

Inhale. Kneeling, shift the weight to one knee. Place the sup- Exhale. Swing the top leg as far forward as possible, dorsiflex- Inhale. Swing the leg back as far as possible and plantarflex
porting hand (on the same side of the body as the weighted ing the foot and avoiding a tuck (posterior tilt) of the pelvis. the foot; avoid hyperextending the lumbar spine and anteriorly
knee) on the floor directly under the shoulder, and lift the other Perform two pulses together with the breath when the leg is tilting the pelvis. Elongate the leg backward, pausing at maxi-
leg to hip height or higher. Place the free hand behind the head at maximum forward reach. mum reach before swinging it forward again. End the exercise
and face the foot of the supporting leg directly back. with the leg reaching back.

93
Mat

Jackknife
Advanced

The jackknife is an extension of the Mat Work: Roll- hips, legs, and feet. Using the shoulder extensors to
Muscle Focus Over (page 64) and should not be attempted until you assist in keeping the structure stable and upright and
have mastered that exercise. Initially the feet reach in alleviating pressure on the cervical spine in this
Abdominal muscles
overhead and are parallel to the floor, then they are position is legitimate. When rolling the spine down
Hip, back, and shoulder extensors
lowered down to the floor as with the roll-over. At this vertebra by vertebra, keep the feet above the face
Objectives point rather than rolling down again, you recruit the hip until the pelvis reaches the floor, then return the legs
and spinal extensors to reach the legs in a swooping to the starting position.
To develop spinal articulation
action up toward the ceiling, creating a perpendicular Because of the weight that this exercise places on
To improve trunk stabilization
line from the floor up through the shoulders, trunk, the cervical spine, people with neck problems may
To strengthen the hip extensors

Exhale. Lie supine with the arms by the sides of the body and Inhale. Raise the legs to 90 degrees, anchoring the pelvis and Exhale. Roll over, maximizing the flexion of the lumbar region
the legs straight at approximately 60 degrees to the floor. continuing to sink the low back into the mat. and maintaining a 90-degree angle in the hip joint. Complete
Brace the trunk and prepare for the roll-over. Imprint the lower this phase with the legs parallel to the floor and the weight on
back into the mat. the shoulders.

94
 Jackknife

need to avoid it. Although the weight is distributed Maximize flexion of the lumbar spine during the
between the shoulders and the arms, and the pres- roll-over phase.
sure on the cervical spine is minimized, it still bears Use the hip, shoulder, and back extensors to
significant pressure. achieve maximum height of the legs and trunk.
Roll down with the feet opposite the face (but
Imagery held as high as possible rather than close to the
The jackknife should feel like a spring-loaded hinge face).
or knife closing and opening in the hip joint with a
swooping movement.

Inhale. Lower the legs toward the floor. Still inhaling, lift the legs toward the ceiling. Move the pelvis Exhale. Slowly roll down, articulating the spine and keeping
forward and press the arms into the mat. the feet opposite the face. As the pelvis reaches the mat,
anchor it with the legs at 90 degrees, then lower the legs to
return to the starting position.

95
Mat

Side Bend
Advanced

The side bend relies primarily on trunk and shoulder on this unstable joint and the body is supported by
Muscle Focus strength and stabilization. As you enter the realm of only one shoulder. As the body arcs at the top posi-
advanced-level work, the base of support becomes tion, the pelvis should lift as high as possible toward
Oblique abdominal muscles
smaller, and in many cases, unstable. In this exercise, the ceiling while the free arm swoops over the body.
Objectives the pivot point around which much of the movement The head must follow the line of the spine, focusing
occurs is the shoulder joint, which is a very mobile, toward the hand on the floor. Resist the tendency to
To strengthen the oblique
abdominal muscles and shoulders
unstable joint. Therefore you must focus particular lift the head and look upward; doing so can produce
To improve oblique abdominal
attention on correct shoulder mechanics. This exercise neck tension.
muscle flexibility is quite challenging because the movement focuses
To develop shoulder strength and
stabilization

Exhale. Sit sideways with your weight on one side of the Inhale. Lift the pelvis away from the floor while straightening Exhale. Draw in the lateral muscles of the underside of the
pelvis. Bend the legs and place the top foot in front of the the legs, and raise the upper arm to shoulder height, fingers trunk and lift the pelvis higher toward the ceiling, creating an
bottom one. Rest the upper body weight on the supporting pointing toward the ceiling. Reach a point where the body is in arc with the body as the upper arm reaches overhead.
arm, maintaining shoulder stability and recruiting the abdomi- a straight diagonal line and the arms are in a straight line.
nal obliques. The other arm rests on the side of the body.

96
 Side Bend

The musculature should not relax between repeti- Imagery

tions—you should keep a sense of continuous move- A wonderful image to aid in lifting and arcing the body
ment, even at the bottom “resting” position. There is that of a dolphin leaping out of the water.
should be room enough for a piece of paper to pass
between the pelvis and the mat. Tremendous sup- Initiate the movement from the oblique abdominal
port must come from the lateral aspect of the trunk, muscles.
particularly the underside. The oblique abdominal Maintain abdominal engagement throughout the
muscles are the engine that drives this exercise. exercise.
Keep the scapular stabilizers engaged
throughout.

Inhale. Return to the previous position with the body in a Exhale. Lower the body to the starting position (without touch-
straight diagonal line and the arms in a straight line. ing the floor if possible).

97
Mat

Twist
Advanced

This exercise adds the element of rotation to the As stated in chapter 3, the level of an exercise is
Muscle Focus Mat Work: Side Bend (page 96), making the move- determined by the complexity of its coordination, sta-
ment three-dimensional instead of two-dimensional. bilization, and movement. The twist has it all. I like to
Oblique abdominal muscles
The rotation involves not only the trunk but also, teach the Mat Work: Side Bend before teaching the
Objectives significantly, the shoulder. A single shoulder supports twist. Once both have been learned I often combine
the weight of the body in a suspended position and them, doing three repetitions of one and then three
To strengthen the oblique
abdominal muscles and shoulders
accommodates its rotation, with most of the move- of the other.
To stretch the oblique abdominal
ment occurring in the glenohumeral joint. This is a
muscles tall order for this small, relatively unstable, muscle-
To develop shoulder stabilization dependant joint.

Exhale. Sit sideways with your weight on one side of the Inhale. Lift the pelvis away from the floor while straightening Exhale. Lift the pelvis as high as possible and rotate the trunk
pelvis. Bend the legs and place the top foot in front of the the legs, and raise the upper arm to shoulder height, fingers as the free arm reaches under the body.
bottom one. Rest the upper body weight on the supporting pointing toward the ceiling. The body is in a straight diagonal
arm while maintaining shoulder stability and recruiting the line and the arms are straight and aligned with each other.
abdominal obliques. The other arm rests on the side of the
body.

98
 Twist

Imagery up to the sky. Line is everything in this wonderful and

I use several images in this exercise. The visual I give challenging exercise.
for the top position of the twist is a flat pyramid—the Minimize the use of the legs and maximize
trunk creates one side of the pyramid and the legs, the activation of the trunk lateral flexors and
as one unit, the other side. The movement of the rotators.
free arm reaching under the body is like threading a Keep the scapula stable; rotate around the
needle. The return to the diagonal position should glenohumeral joint.
create a well-defined line. In this position, feel the Maintain correct alignment of the head with the
strong energy line running through the body and a spine.
second line running through the arms from the floor

Inhale. Return to the previous position with the body in a Exhale. Lower the body to the starting position, keeping the
straight diagonal line. pelvis slightly off the mat (if possible) or placing it lightly on
the mat.

99
Mat

Teaser Prep
Intermediate

This exercise prepares you for advanced abdominal Imagery

Muscle Focus work. Here you use the principles of several more The image of a fishing line unwinding as the body rolls
basic mat work exercises, such as the roll-up (page down, and then being reeled in as the body rolls back
Abdominal muscles
52), rolling like a ball (page 54), and the open-leg up, helps to give the feeling of continuous, seamless
Back extensors
rocker (page 69). However, this exercise is more dif- movement.
Objectives ficult because it requires a high level of control and
eliminates the support of the hands and the use of Use the back extensors to complete the
To strengthen the abdominal movement.
muscles and back extensors
momentum as with rolling like a ball and the open-leg
rocker. Find the point of equilibrium, using the back Articulate the spine when lowering and lifting the
To prepare for the Mat Work:
extensors, supported by the abdominals, to create trunk.
Teaser (page 101)
a stable structure. Note that the legs should be still Initiate the roll-down and roll-up with deep
and the shins parallel to the floor. As with the earlier lumbar flexion.
exercises, focus on articulation of the spine when tran-
sitioning from extension to flexion and vice versa.

Inhale. Sit upright, balancing on the base of the pelvis (sit Exhale. Round the lower back and lower the spine to the floor. Inhale. Roll back up, maximizing the articulation of the spine.
bones), arms reaching forward in front of the shoulders. Bend Go down only to the point where you can maintain complete Complete the movement by extending the back and returning
the knees with the shins parallel to the floor. control, no further than the base of the scapulae. to the starting position.

100
 MaT

Teaser
Advanced

This is a combination of the abdominal exercises, exercise places great emphasis on the abdominal
particularly the teaser prep (page 100) and roll-up muscles, the strength of the back extensors and hip Muscle Focus
(page 52), and the balancing exercises, especially flexors contributes immensely to the control of the
Abdominal muscles
the open-leg rocker (page 69). The starting position movement.
Back extensors
is identical to that of the open-leg rocker except that
Hip flexors
it is performed with the arms overhead and the legs Imagery
together. Roll down the spine without moving the legs See the roll-up (page 52), open-leg rocker (page 69), Objectives
and feet. After a complete roll-down with the arms and teaser prep (page 100) for imagery ideas.
To strengthen the abdominals and
reaching overhead, roll up as you would in the roll-up back extensors
exercise, except that in this exercise the legs are in the Articulate the spine when rolling down and up.
To develop control of the hip
air. Maintaining this leg position demands hip flexor Initiate the roll-down and roll-up with deep
flexors
recruitment and control, which in turn demands strong lumbar flexion.
To develop trunk stabilization
abdominal engagement to prevent hyperlordosis and Keep the legs at the same angle throughout the
To develop balance
an anterior tilt of the pelvis. Although this full-body exercise; avoid swinging them up and down.

Inhale. Sit upright, balancing on the base of the pelvis (sit Exhale. Roll the body down onto the floor, lowering the arms Inhale. Roll up, articulating through the spine. Emphasize
bones), with the legs straight at approximately 60 degrees to shoulder height and then reaching them overhead after lumbar flexion. Complete the movement with back extension,
to the floor, creating a V position with the body. Lift the arms rolling out the spine. Keep the legs still throughout the move- returning to the starting position.
overhead. ment.

101
Mat

Boomerang
Advanced

This is a high-level exercise because of its complexity. the Reformer: Rowing Back I (page 182) in its move-
Muscle Focus It also demonstrates the progression of exercises in ment pattern, and adds the Mat Work: Roll-Over and
Pilates, the logical methodology of one exercise build- Teaser (pages 64 and 101). These aforementioned
Abdominal muscles
ing on another. The boomerang requires strength, flex- exercises should be mastered before embarking on
Back extensors
ibility, and, most important, coordination. It resembles the boomerang.
Objectives
To strengthen the abdominal
muscles and back extensors
To develop hip flexor control
To stretch the chest
To develop balance

Exhale. Sit with the legs straight, forward, and crossed and Inhale. Roll the body down, pausing when you reach the Exhale. Lower the chest and head, then round the lower back
with the feet plantar flexed. Round the trunk over the legs and lumbar region. Hold the trunk and legs stable in this boomer- further, rolling the legs and body up and over. Once you are
reach the arms forward. ang position. over, lower the legs toward the mat (see roll-over, page 65).

102
 Boomerang

Imagery position before lifting into the teaser—and thus we

It takes awhile to understand why this exercise is have the boomerang.
called the boomerang, but once you achieve a flow Keep the movement fluid.
it becomes apparent. At the point when the body Open and stretch the chest as the arms reach
rolls down, before the legs are taken overhead, the back.
shape resembles a boomerang. After the legs change Use trunk stabilization during the balance phase,
position overhead, the body springs back to the prior keeping the legs as high as possible.

Inhale. Switch the crossed legs and then exhaling, take the Inhale. Interlace the fingers behind the back as you lift the Exhale. Lower the legs and release the hands. Circle the arms
legs back over to approximately a 60-degree angle and, while chest and extend the trunk further. around to the sides, bringing the body forward and returning
holding them stable, roll up into a teaser position (page 101). to the starting position.

103
Mat

Swan Dive
Advanced

The swan dive is a beautiful exercise to watch and a necessary muscles activated, and maximize the range
Muscle Focus very difficult one to execute well. It embodies many of every vertebra in the spine and the hip joint.
of the movement principles of Pilates, particularly
Back extensors
flow. This exercise is all about harnessing energy Imagery
Hip extensors
and keeping it moving. Although it appears to rely on Visualize a big, fully inflated tire rolling back and forth.
Objectives back flexibility, this is a misconception. Flexibility is If it is not inflated it will make jarring movements,
certainly important, but the essence of doing it well getting stuck at certain points. So it is with the body:
To strengthen the back and hip
extensors
is stabilizing and activating the correct muscles in the It will stop and start, even if the back extensors and
To develop trunk stabilization
correct sequence with immaculate timing. hip extensors are engaged, if the abdominals are not
To harness energy
You must hold the trunk in a firm position created by engaged. The abdominals assist in providing a firm
the back extensors and hip extensors and supported surface, as well as distributing the work through the
by the abdominals. I have seen many a young dancer entire back rather than solely in the lumbar spine.
who is blessed with a spine like rubber struggle and
fail to do this exercise well, flopping around like an Engage the abdominal muscles throughout the
exercise.
out-of-control puppy. Success comes from years of
practice in harnessing the enormous energy that Maximize momentum and fluidity of movement.
becomes available when the body is unleashed into Maintain the arc shape of the body.
the forward dive. Hold the body stable, keep all the

Inhale. Lie prone with the hands under the shoulders and the Exhale. Release the arms, dropping the body toward the mat. Inhale. Rock backward in an arc shape with the trunk upright,
elbows on the mat. Contract the abdominals and extend the Reach the arms beyond the head in line with the ears and reaching the arms toward the ceiling and lowering the legs to
back. Keeping the elbows by the sides, straighten the arms extend the legs back and up toward the ceiling. the mat. Continue rocking, increasing the height of the legs
and lift high into the arc position. and arms on each repetition. On the final repetition, place the
arms down and return to the supported arc position before
lowering the body to the prone position.

104
 MaT

Seal Puppy
Intermediate

The seal puppy is often done at or near the end of a Imagery

mat work routine as a form of stretching and relax- The image for this exercise is the same as for several Muscle Focus
ation. I encourage using this exercise to focus on the of the rolling exercises, such as rolling like a ball— Abdominal muscles
many movements that have been performed in the keeping the feeling of an inflated tire rolling back and
session and to allow the effort to culminate in this forth without obstructions and jarring movements. In Objectives
moment of flow and balance. the balance position, I like to imagine that I am balanc- To stabilize and develop control of
This exercise stretches the back (the trunk is held ing on a precipice or floating on a cloud without any the trunk
in deep flexion) and the shoulders (the shoulders are tension. This is the position in which I often do some To improve hip joint flexibility
drawn down by the legs in this unique, folded-under relaxation, inner focusing, and meditation.
position). As with Mat Work: Rolling Like a Ball (page
54) and Mat Work: Open-Leg Rocker (page 69), you Maintain a constant C curve of the spine.
should focus on the internal flow of energy and on Keep the head aligned with the spine, and relax
the balance of the rolling action. The claps of the the shoulders.
legs allow you to pause without stopping the flow of Place the inside of the legs as high up on the
the movement. arms as possible.

Exhale. Sit with the knees open and feet together. Lift one leg Inhale. Roll back and clap the feet together three times by Exhale. Roll up to the balance position and again clap the feet
and place it over the arm on the same side. Reach the arm moving the legs slightly in and out (not only moving the feet). together three times while balancing.
under the leg and wrap it around the lower leg, placing the
palm on top of the foot. While balancing, do the same on the
other side. Balance in this rounded-back position.

105
Mat

Crab
Advanced

Although this exercise appears uncomfortable and similar to Mat Work: Rolling Like a Ball (page 54), with
Muscle Focus even dangerous because it involves leaning forward an element of coordination added. In addition, since
onto the head and transferring weight onto the neck, the legs are held close to the body by the arms in the
Abdominal muscles
it is enjoyable and beneficial as long as it is done cor- cross-legged position, the possibility of opening the
Objectives rectly. The body’s full weight should never be placed legs and using them for momentum is diminished.
on the neck; instead, transfer the weight cautiously
To stretch the neck and lower back
and with control. The remainder of the exercise is very
To develop trunk stabilization

Inhale. Sit in a balanced position on the base of the pelvis Exhale. Roll back onto the shoulders. Inhale. Straighten the legs and switch them. Bend the knees
with the body in a ball shape (see rolling like a ball, page 54). and take hold of the feet again, tucking back into a ball
Cross the legs, reach the arms around the legs from the out- shape.
side, and hold the feet.

106
 Crab

Imagery Transfer weight cautiously onto the neck.

I have never been able to relate this exercise to a crab, Maximize lumbar flexion when rolling.
despite spending hours observing them on beaches. Keep the legs close to the body.
I find using the image of a rolling wheel, keeping a
smooth flow back and forth, more beneficial.

Exhale. Roll forward, transferring the weight over the legs. Inhale. Place the head on the floor and, slowly rolling over I have choreographed an alternative ending for those who
the head, cautiously transfer the weight toward the neck and cannot or do not want to place any pressure on the head and
stretch the neck extensors. Return to the starting position. neck. This position demands good balance and core strength.

107
Chapter 5

Universal
Reformer
Pilates

T he universal reformer, commonly known as just the

reformer, is undoubtedly the most recognizable and
popular piece of equipment in the Pilates menagerie.
Foot Work
Foot work is a fundamental section in the Pilates workout
It is versatile beyond all imagination. The scope of this that can be done on the reformer, cadillac, and wunda
piece of equipment is infinite and is only limited by our chair. In order to be consistent I teach the same com-
own imagination and knowledge. It is the creation of a prehensive foot work routine on each of the pieces of
genius—a man way ahead of his time. The movements equipment. Within my block system, the foot work typi-
performed on the reformer range from fundamental to cally follows the warm-up because I see the foot work
extremely advanced, movements that are performed as part of the warm-up, aiding the transition into the
in every conceivable position and for every possible main body of the session. Although I label it foot work,
purpose. it clearly involves the entire leg. In fact it involves the
Each piece of Pilates apparatus has specific advan- entire body. Focus is first given to the positioning of the
tages and features that are unique. Just as a good pelvis and the spine.
carpenter would not use a screwdriver when a hammer The position of the pelvis and trunk is essentially
is called for, so it is with the choice of Pilates appara- the same throughout the foot work. The aspect that
tus—it should be well suited to the task at hand. For changes is the positioning of the legs. The musculature
instance, the reformer is perhaps the most user-friendly of the lower body is challenged in subtly different ways
apparatus on which to perform the foot work; it places while the core remains constant. I recommend a pelvis-
the body in a comfortable, nonweight-bearing supine neutral spine position throughout. However, this ideal
position and recruits the muscles in a balanced fash- cannot always be achieved. Therefore in specific cases
ion. Performing the foot work on the reformer is easier it is best to deviate from neutral in order to achieve
initially than the same exercises are on the cadillac or correct muscle activation or muscle relaxation.
wunda chair, and the stabilization of the pelvis and trunk, The thrust of the muscle activation in this block is the
although of course emphasized throughout, is less of a hip extensors and knee extensors, with particular bias
challenge. The reformer also provides the teacher with toward the hamstrings. This is due to the overpowering
a good vantage point to observe and correct alignment quality of the quadriceps (being a larger muscle group)
and muscle action. and the need to ensure that the hamstrings engage. I
The stretches performed on the reformer for the prefer that the gluteals, which are also hip extensors,
hip flexor, hamstring, and adductor muscles cannot be be relaxed during this series of exercises. This allows
duplicated as effectively on the other apparatus. The smooth, unrestricted hip movement and a higher prob-
reformer offers the most variety of movements, par- ability of maintaining a neutral pelvic position.
ticularly relating to the upper body. The jumping series It is important to focus on both the concentric
is unique to this piece of apparatus, and the reformer and eccentric contraction as the legs straighten and
readily accommodates movement in a full range of bend. The eccentric contraction, as the legs bend, is
motion, rather than the limited range offered by some often overlooked. Striving to balance the concentric
of the other pieces. and eccentric contractions is among the factors that

110
 Universal Reformer

make Pilates such an excellent vehicle for functional

training.
It is also important to straighten the legs completely.
There is a tendency to stop short of fully straightening
the legs out of fear of locking the knees. This can lead
to problems, both muscular and neuromuscular. A person
loses the sensation of completely straightening the leg
and almost straight begins to feel like completely straight.
The knee joint was built to reach full extension and it
should be used to its maximum potential.
In the foot work, I often speak of straightening the
legs from the abdominals. Anatomically this is clearly
not the case—there is no physical muscular connection
between the abdominals and the legs. Yet, conceptually,
visualizing pushing the legs from deep in the pelvic bowl
by contracting the muscles of the ISS helps ensure a
stable foundation and smooth, flowing movement. I like still. Working with less resistance in order to maintain the
to visualize the ISS as a steam engine and the legs as correct foot position is preferable to loading on the weight
cranks being driven by the engine. This visualization and compromising the foundation of this movement.
helps create not only the desired movement pattern but The foot work offers the teacher and the student a
also a sensation of warming up. great deal of information regarding strength, flexibility,
There is a tendency among some students to drop the stabilization, alignment, and movement patterning. In
heel as the leg straightens, releasing the resistance, and many ways the foot work resembles the gait cycle and as
then lift it, placing the foot in full plantarflexion as the such gives insight into the way a person walks and runs.
leg bends. This typically occurs when there is a lack of It is a fascinating area of study and should be observed
strength, and it should be avoided by keeping the heel from various different angles.

111
Reformer
Foot work
Parallel Heels
Fundamental

This heel position has two major benefits. The first is

Muscle Focus that it allows you to align and use the legs while initially The parallel heels
taking the complex alignment of the foot partially out position allows full use
Hamstrings of the ankle, knee, and
of the picture. Although the foot is the foundation, it
Quadriceps hip joints.
remains still; the movement occurs primarily in the
Objectives ankle, knee, and hip joints. The second benefit of
bearing weight on the heel is that you can more readily
To strengthen the hip extensors
and knee extensors
connect with the hamstrings when extending the hip
To warm up by using the larger
and knee (i.e., straightening the leg).
muscle groups When using the various heel positions, the foot
To develop pelvic–lumbar should remain still. The pivot point is the ankle joint; in
stabilization contrast, if the foot were in full dorsiflexion, the ankle
trying to keep the leg straight. This internal resistance
would be stable and the movement would resemble
increases the work in the muscles, maximizing the
a rocking back and forth on the heel.
R e s i s ta n c e
eccentric contraction.
Light Medium Heavy
Imagery Maintain a neutral pelvis throughout the series.
Visualize a rubber band connecting the heel to the Initiate the movement with the hamstrings.
sit bones. As the leg straightens, the band stretches, Keep the feet partially dorsiflexed and still, as if
creating a strong pull between the heel and sit bones; standing on the floor.
as the leg bends, resist the movement as if you were Use the ankle as the pivot point of the movement.

Inhale. Lie supine with a neutral spine position, placing the Exhale. Straighten the legs completely, extending the hips and Inhale. Bend the knees and flex the hips, returning toward the
heels on the foot bar 2 to 4 inches (5 to 10 centimeters) knees while maintaining stability in the remainder of the body. stopper without hitting it or halting the movement.
apart with the legs parallel. Relax the arms by the sides of Reach the farthest point possible.
the body. The shoulders gently touch the shoulder rests. Place
the head on the headrest (adjusted to provide optimal spinal
alignment, free of tension).

112
 Reformer
Foot work
Parallel Toes
Fundamental

During foot work exercises in the toe positions on To correct a tendency

to roll the foot out
the reformer, cadillac, or wunda chair, the foot should Muscle Focus
(supinate), adjust the
remain active, pivoting at the ankle joint (not the subtalar joint, placing Hamstrings
metatarsal–phalange joint) and maintaining a constant slightly more weight on
the inner aspect of the Quadriceps
degree of plantarflexion (the maximum amount that
foot, and engage the
can be achieved when the knees are fully extended). peroneal muscles more Objectives
As the knees bend, maintain this same angle of the fully. Do the opposite if
the foot rolls in. To strengthen the hip extensors,
foot to the foot bar, keeping the heel still. There is a knee extensors, and feet
tendency, to maintain maximum plantarflexion through- To warm up, using the larger
out the movement. This results in a rocking back and muscle groups
forth on the ball of the foot, eliminating the ankle as Imagery To align the foot, the leg, and the
the pivot point. related joints
The imagery described for the parallel heels exercise
Pressure should be evenly distributed throughout To develop pelvic–lumbar
(page 112) works for all the foot work positions. When
the front of the foot when pushing off the ball of the stabilization
pushing off the toes you should feel a lifted sensation,
foot and the toes. The toes wrap gently over the bar.
as if you were pushing off a springboard.
The toe positions are more challenging than the R e s i s ta n c e

heel positions. Not only are they more complex, with Initiate the movement from the hamstrings. Light Medium Heavy
more joints involved, but the amount of resistance also Keep the heels still and the angle of the feet
increases due to the added height of the foot. consistent throughout the movement.

Inhale. Lie supine in a neutral spine position, placing the toes on Exhale. Straighten the legs completely, extending the hips and knees
the foot bar 2 to 4 inches apart, keeping the legs parallel and gently while keeping the rest of the body stable. Reach the farthest point
wrapping the bar with the toes. Relax the arms by the sides of the possible. Inhale. Bend the knees and flex the hips, returning toward
body. The shoulders gently touch the shoulder rests. Place the head the stopper without hitting it or halting the movement.
on the headrest.

113
Reformer
Foot work
V-Position Toes
Fundamental

The degree of external rotation of the hips in this exer-

Muscle Focus cise is not great, no more than 30 degrees, although The V position offers
Hamstrings
this will be somewhat individual. Dancers who are comfortable, rather
than maximal,
Quadriceps
accustomed to working with much greater hip external
external rotation.
rotation (turnout) should not compare this position to
Objectives first position in ballet—it is not. It is a classic Pilates
position that can be more accurately compared to a
To strengthen the hip extensors
and knee extensors military stance. (Dancers can add exercises that are
To warm up, using the larger specifically adapted to incorporate turnout.)
muscle groups The exact position can be achieved when transition-
To develop ankle control ing from the parallel toes position by simply bringing
the heels together without adjusting the width between
R e s i s ta n c e
the feet. Note that this position is typically done on
Light Medium Heavy the toes only, making the transition from the previous
position seamless. Initiate the movement from the hamstrings.
Keep the heels still while squeezing them
Imagery together.
Imagine straightening the legs and squeezing them Straighten the legs completely, focusing on
together at the same time, as if you were holding a the co-contraction of the quadriceps and the
big ball or balloon between the legs. hamstrings.

Inhale. Lie supine in a neutral spine position, placing the toes Exhale. Straighten the legs completely, extending the hips and Inhale. Bend the knees and flex the hips, returning toward the
on the foot bar 2 to 4 inches apart. Bring the heels together knees while maintaining stability in the remainder of the body. stopper without hitting it or halting the movement.
to make a V position. Relax the arms by the sides and gently Reach the farthest point possible.
touch the shoulder rests with the shoulders. Place the head
on the headrest.

114
 Reformer
Foot work
Open V-Position Heels
Fundamental

The wide V positions, both on the heels and toes, To find the most
comfortable position,
are not from the classic Pilates repertoire but offer Muscle Focus
duplicate the shape
valuable benefits. They take the hip joint into a wider, of the V-position toes Hamstrings
more challenging range of motion than most people and then open the legs
wider, placing the feet Quadriceps
are used to, in terms of both hip abduction and exter-
toward the outside of Hip adductors
nal rotation. I encourage you to explore this “unused” the foot bar.
range to maintain optimal function of the hip joint. Objectives
These positions also allow dancers (and other athletes
To strengthen the hip extensors
who use similar movements) to simulate positions and knee extensors
that are used extensively in dance in order to correct To control the hip adductors
their technique and develop strength. To increase the range of motion of
the hip joints
Imagery
To warm up, using the larger
As with the V-position toes (page 114), imagine muscle groups
straightening the legs and simultaneously squeezing Focus on engaging the adductors.
them together, emphasizing the involvement of the hip Keep the feet partially dorsiflexed and still, as if R e s i s ta n c e

adductors as the legs straighten and bend. When the standing on a floor. Light Medium Heavy
knees bend, visualize them reaching out to the sides Maintain correct tracking of the leg, aligning the
of the body along a constant diagonal energy line. hip, knee, and foot.

Inhale. Lie supine with a neutral spine, placing the heels on Exhale. Straighten the legs completely, extending the hips and Inhale. Return toward the stopper without hitting it or halting
the ends of the foot bar. Relax the arms by the sides and knees while maintaining stability in the remainder of the body. the movement. Maintain the same degree of hip external rota-
gently touch the shoulder rests with the shoulders. Place the Reach the farthest point possible. tion throughout.
head on the headrest.

115
Reformer
Foot work
Open V-Position Toes
Fundamental

This wide V position on the toes is possibly the most

Muscle Focus complex position in the foot work block because it
requires tremendous control of the hip and knee joints
Hamstrings
and also the foot. In addition, it offers the most stretch
Quadriceps
in the hip joint and a unique angle of challenge for the
Hip adductors
hamstrings and quadriceps.
Objectives
Imagery
To strengthen the hip extensors
and knee extensors Employ the same images used for the previous foot
To develop adductor and foot positions (pages 112 to 115). In addition, the image
control of an open-leg squat may help you release tension
To warm up, using the larger in the hip joint and create a sensation of the pelvis
muscle groups opening and relaxing.

R e s i s ta n c e Straighten the legs completely. The vastus medialis oblique muscle (VMO) can be
distinctly felt and strengthened (often a goal in cor-
Light Medium Heavy Keep the heels still throughout the movement. rective work of the knee) during this exercise.
Maintain correct tracking of the leg, aligning the
hip, knee, and foot.

Inhale. Lie supine with a neutral spine, placing the toes Exhale. Straighten the legs completely, extending the hips and Inhale. Return toward the stopper without hitting it or halting
toward the outside of the foot bar so that they form a wide knees while maintaining stability in the remainder of the body. the movement, keeping the heels still.
V. Relax the arms by the sides and gently touch the shoulder Reach the farthest point possible.
rests with the shoulders. Place the head on the headrest.

116
 Reformer
Foot work
Calf Raises
Fundamental

This is an exceptional exercise for increasing func- distributed through the toes, is preferable to going
tional range of motion and strength of the foot, includ- higher and deviating from the centerline. Muscle Focus
ing the many joints involved in its movement. It also
Foot plantarflexors
allows you to focus on correcting foot alignment, which Imagery
is so important in walking and other everyday move- The image of pushing the foot bar away from the body Objectives
ments and many athletic pursuits. You can imagine helps to achieve the desired amount of plantarflexion.
To strengthen the foot
the importance of exact and efficient foot movement The more stable the body is, particularly the pelvis, the plantarflexors
for a marathon runner who repeats the same move- more powerful each thrust will be. Picture 50 percent To develop foot control and correct
ment pattern thousands of times in one event, not to of the weight concentrated around the big toe and the alignment
mention in the hundreds of hours of training. remaining 50 percent distributed through the other To warm up the muscles of the
Pay particular attention to the eccentric contraction toes proportionately, according to the size of the toe. lower leg
as you lower the heel. You should not succumb to the This is an approximation but provides a good image.
pull of the springs by dropping the heel; instead, resist R e s i s ta n c e

them as you lower the heel and actively dorsiflex the Use the full range of motion of the ankle. Light Medium Heavy
foot at the end range. Some people tend to roll onto Maintain correct tracking of the hip, knee, and
the outside of the foot as they reach the maximum foot.
plantarflexion. Limiting the range of the ankle joint Align the foot correctly, focusing on the subtalar
and maintaining correct alignment, with weight evenly joint.

Inhale. Lie supine with a neutral spine, placing the toes on the Exhale. Dorsiflex the feet, pressing the heels under the foot bar. Inhale. Plantarflex the feet.
foot bar approximately 2 to 4 inches apart with the legs paral-
lel. Gently wrap the toes over the foot bar and plantarflex the
feet. Relax the arms by the sides and gently touch the shoul-
der rests with the shoulders. Place the head on the headrest.

117
Reformer
Foot work
Prances
Fundamental

This exercise starts in the same position as the Imagery

Muscle Focus Reformer: Calf Raises (page 117), with the legs This is a movement used often in dance training, and
straight and the feet in maximum plantarflexion. One the image of a horse prancing is commonly used. Aim
Foot plantarflexors
foot then dorsiflexes while the other plantarflexes. As to achieve the same grace, flow, and proud, upright
Objectives the feet switch, it is important to pass through the feeling of a beautiful dancer or horse, barely touching
beginning position with both feet in maximal plan- the ground. Imagine also the foot bar as a trampoline,
To strengthen and stretch the foot
plantarflexors
tarflexion and to achieve a sense of height and elon- emphasizing the upward movement, adding lift and
To develop pelvic–lumbar
gation through each cycle. The stability of the pelvis buoyancy.
stabilization and the profound work of the feet give this exercise
To warm up the muscles of the the desired sense of flow and lightness. Maintain a stable pelvis throughout the
lower leg movement.
Work both feet equally in their respective full
R e s i s ta n c e ranges of motion; as one lifts into plantarflexion,
Light Medium Heavy the other presses down into dorsiflexion.

Inhale. Lie supine with a neutral spine, placing the toes on Exhale. Dorsiflex one foot and plantarflex the other. Switch the Inhale. Repeat the cycle twice as above. Continue for 10 com-
the foot bar approximately 2 to 4 inches apart with the legs feet while moving through the starting position. plete cycles.
parallel. Gently wrap the toes around the foot bar and plan-
tarflex the feet. Relax the arms by the sides and gently touch
the shoulder rests with the shoulders. Place the head on the
headrest.

118
 Reformer
Foot work
Single-Leg Heel
Fundamental

Working a single leg is invaluable for several reasons. Imagery

First, it allows each leg to work independently without Imagine that both legs are on the bar and that every- Muscle Focus
relying on the other. Often one leg is dominant and thing is the same as in the double-leg positions. Hamstrings
will take over the work. This is particularly common Visualizing the invisible leg helps keep the structure Quadriceps
following an injury or surgery. Working unilaterally (typi- stable and balanced.
cally starting with the weaker side) will strengthen the Objectives
weaker leg in an endeavor to create balance. It will also Keep the working foot dorsiflexed as if standing
on the floor. To strengthen the hip extensors
magnify compensations and misalignments, making and knee extensors
them easier to detect. Finally, exercising a single leg Keep the supporting leg stable.
To develop pelvic–lumbar
increases the challenge of keeping the pelvis stable. Maintain correct alignment and stability of the stabilization
Clearly this series should be included in your workout pelvis. To warm up, using the larger
if at all possible. muscle groups

R e s i s ta n c e

Light Medium Heavy

Inhale. Lie supine with a neutral spine, placing the heels on Exhale. Straighten the leg that is on the foot bar completely, Inhale. Bend the leg, returning toward the stopper without hit-
the foot bar approximately 2 to 4 inches apart with the legs extending the hips and knees while maintaining stability in ting it or halting the movement.
parallel. Lift one leg and hold it in a tabletop position. Relax the remainder of the body. Reach the farthest point possible.
the arms by the sides and gently touch the shoulder rests with
the shoulders. Place the head on the headrest.

119
Reformer
Foot work
Single-Leg Toes
Fundamental

The instructions pertaining to the Reformer: Single-Leg Imagery

Muscle Focus Heel (page 119) apply to this exercise. The position The desired sense of elongation of the movement
of the foot is described in Reformer: Parallel Toes is easier to feel in the toes position than in the heel
Hamstrings
(page 113). This is the most challenging position position (see also single-leg heel, page 119).
Quadriceps
in the foot work series in terms of load. Remember,
working with a lighter load and correct alignment is Keep the heel of the working foot still.
Objectives
always preferable to compromising good form for the Straighten the working leg completely with each
To strengthen the hip extensors
sake of load. However, once you have achieved good repetition.
and knee extensors
form and control, increasing the load to challenge the Keep the supporting leg stable.
To strengthen the plantarflexors
To warm up, using the larger
musculature and improve strength is valuable. Maintain correct alignment of the foot and
muscle groups stability of the pelvis.

R e s i s ta n c e

Light Medium Heavy

Inhale. Lie supine with a neutral spine, placing the toes on the Exhale. Straighten the leg that is on the foot bar completely, Inhale. Bend the leg, returning toward the stopper without hit-
foot bar approximately 2 to 4 inches apart with the legs paral- extending the hips and knees while maintaining stability in ting it or halting the movement.
lel. Lift one leg and hold it in a tabletop position. Relax the the remainder of the body. Reach the farthest point possible.
arms by the sides and gently touch the shoulder rests with
the shoulders. Place the head on the headrest (adjusted to
provide optimal spinal alignment, free of tension).

120
 Reformer
Foot work
Prehensile
Fundamental

The prehensile position is one of the classic Pilates The prehensile

position places
positions. At the same time, I regard it as a unique Muscle Focus
pressure on
and specialized position, and I don’t necessarily offer points that Hamstrings
it to students early in their training. Because of the correlate with
reflexology Quadriceps
unusual position of the foot and a relatively complex
pressure points.
movement pattern, it is difficult to execute well. When Objectives
used appropriately, it is certainly a very valuable posi-
To strengthen the hip extensors
tion. Its benefits include providing a specific stretch and knee extensors
for the foot and its intrinsic muscles. To stretch the calf muscles
To stretch the intrinsic muscles of
Imagery
the foot
The most effective image is a bird wrapping its feet
around a branch and holding it firmly. R e s i s ta n c e

Light Medium Heavy

Keep reaching the heels under the foot bar
throughout the movement to maximize the calf
stretch.
Wrap the toes around the foot bar, stretching the
top of the foot
Keep the toes spread out as opposed to
clenching up

Inhale. Lie supine with a neutral spine and place the balls Exhale. Straighten the legs while pushing the heels under the Inhale. Bend the knees, returning toward the stopper without
of the feet on the foot bar 2 to 4 inches apart with the legs foot bar. hitting it or halting the movement. Continue pushing the heels
parallel. Wrap the front part of the foot, including the toes, under the foot bar.
around the bar. Relax the arms by the sides and gently touch
the shoulder rests with the shoulders. Place the head on the
headrest.

121
Pilates

Abdominal Work Work: Chest Lift (page 48). They are seemingly so similar,
yet the quality and the outcome of each exercise are
In Pilates, it is difficult to overemphasize the abdominal entirely different, in large part because of the emphasis
work. At the same time, you must remember that the on TA engagement in the chest lift. The emphasis on the
abdominals are only part of the whole and not the entire TA should not in any way devalue the importance of the
picture. Because of the focus on abdominal work, at other abdominal muscles, which when working together
times Pilates teachers view abdominal exercises as as an integrated complex serve as both an immaculate
the “be all and end all” of this system. They are not! A brace for the trunk and a powerful motivator for any trunk
healthy balance is the goal, and therefore it is important movement. I have witnessed many tough and seasoned
to create some guidelines from the outset. athletes who were accustomed to performing hundreds
There are four layers of abdominal muscle, the most of repetitions of abdominal crunches crumble after
superficial being the external obliques, followed by the attempting 10 good chest lifts.
rectus abdominis, the internal obliques, and finally the When compiling the abdominal section of the Pilates
deepest layer, the transverse abdominis (TA). The TA is session, take care to use both isometric and isotonic
a fundamental ingredient in the “powerhouse” concept, exercises as well as a balance between sequences
which is part of every movement in Pilates. Therefore, that develop strength versus those that develop muscle
the TA should be engaged throughout the Pilates session endurance. Finally, remember that it is not only during
because it plays a fundamental role in stabilization and forward flexion that the abdominals are recruited and
thus the protection of the spine. The TA is particularly trained but in fact during all ranges of motion, including
pertinent when performing trunk extension.
abdominal work in order to An image commonly used in Pilates work to achieve
achieve the desired effect the correct recruitment of the abdominal muscles is
and the correct quality of that of hollowing the midsection (abdominal cavity) of
movement. the body. It is this drawing in the navel to the spine that
It is interesting to com- encourages the recruitment of the TA. I like to visualize
pare, for instance, a hollow, deep, carved-out wooden bowl. This image
the typical abdomi- appears as firm and stable, able to hold large amounts
nal crunch to the Mat of energy and life force within it.

122
 Reformer
Abdominal work
Hundred Prep
Fundamental

The hundred prep is simple and very effective. You can Imagery
immediately feel the abdominal muscles working and This exercise begs the image of a seesaw lifting up and Muscle Focus
sense the synergy between the trunk flexors and the lowering as one unit. Achieving this integrated feeling Abdominal muscles
shoulder extensors. This exercise is a challenge for early in the abdominal work is important because it
people of every fitness level, and it has many varia- is a recurring theme throughout the abdominal series Objectives
tions to meet different goals. It serves as an excellent and Pilates in general. To strengthen the abdominal
preparation for the more advanced Reformer: Hundred muscles and shoulder extensors
(page 124) and Reformer: Coordination (page 125) Maintain a stable position of the pelvis
To develop the pelvic–lumbar
as it includes elements of both. Hundred prep is an throughout the exercise.
stabilization
isotonic exercise, which complements many isometric Avoid hyperlordosis and bulging of the abdominal
abdominal exercises. I recommend that a balanced region. R e s i s ta n c e

abdominal program include isotonic and isometric Keep the head aligned with the spine. Light Medium Heavy
exercises; each type of exercise develops the muscles Engage the abdominal muscles throughout the
differently and is important for optimal function. exercise.

Inhale. Lie supine on the reformer with the legs in a tabletop Exhale. Lift the head and chest, simultaneously pressing the Inhale. Lower the body to the starting position.
position (hips and knees at a 90-degree angle). Place the arms down to the sides of the body and keeping the legs
hands in the straps with the arms perpendicular to the body, in the tabletop position. Coordinate the movement by first
maintaining slight tension in the straps. At this point the spine contracting the abdominals, then lifting the upper body while
should be in a neutral position. extending the arms.

123
Reformer
Abdominal work
Hundred
Intermediate

Like the hundred prep, this exercise emphasizes inte- position, so supplementing them with isotonic exer-
Muscle Focus gration of the abdominals and shoulder extensors. The cises is important in creating a complete abdominal
slight up-and-down beating motion of the arms adds strengthening program.
Abdominal muscles
movement to the isometric activity of the abdominals
and stimulates circulation and deep breathing. Imagery
Objectives
To make the exercise easier on the abdominals and Visualize the pumping action of the arms as a genera-
To strengthen the abdominal
muscles
alleviate potential strain on the low back, raise the tor creating energy that gushes through the body, with
To develop pelvic–lumbar
legs toward a 90-degree angle in the hip joint. If the the epicenter in the abdominal region. The hollow bowl
stabilization exercise still proves too challenging, bend the knees image mentioned in the Mat Work: Chest Lift (page
and flex the hips into a tabletop position. 48) also helps to fortify the position of the trunk.
The hundred is a signature exercise of the classic
R e s i s ta n c e
Pilates repertoire (see page 50). This challenging Imprint the lower back into the mat throughout
Light Medium Heavy the exercise.
exercise demands a high level of awareness, control,
abdominal strength, and understanding of the concept Keep the head aligned with the spine and the
eyes focused forward.
of the internal support system (ISS; pages 17-19). The
hundred and several other exercises involve isometric Keep the carriage as still as possible as the
arms pump up and down with small, calm
contraction of the abdominal muscles in the same
movements.

Inhale. Lie supine on the reformer with the legs in a tabletop Exhale. Lift the head and chest, straightening the legs and Exhale. Pump the arms up and down in a small rhythmic
position. Place the hands in the straps with the arms perpen- keeping the feet at eye level. Simultaneously extend the arms motion for five counts. Inhale and continue pumping the arms
dicular to the body, maintaining slight tension in the straps. At down to the sides of the body. Inhale. Pause, deepening the up and down for five counts. Focus on the stabilization of the
this point the spine should be in a neutral position. abdominal contraction. trunk and pelvis, maintaining forward flexion. Repeat for 10
breath cycles and return to the starting position.

124
 Reformer
Abdominal work
Coordination
Intermediate

The name of this exercise suggests the complexity Imagery

of its movements. Coordinating the breath with the This exercise is a rub-your-stomach-while-patting-your- Muscle Focus
movement in itself presents a challenge. Although head type of motion. Picture a closed-loop mechanical Abdominal muscles
coordinating four distinct breaths with four move- toy that repeatedly goes through an identical sequence
ments might seem to make more intuitive sense and of movements. However, making your actions too Objectives
be easier to coordinate, I prefer to use two breaths mechanical will sacrifice the dynamic of the exercise To strengthen the abdominal
for the four movements. Doing so creates better flow and flow of the movement. The motion should be muscles
and continuity and encourages deeper breathing with smooth, with the opening and closing of the legs a To increase pelvic–lumbar
more active use of the respiratory muscles. It also little sharper in dynamic than the lifting and lowering stabilization
challenges the coordination even further. of the body. To improve coordination
During the movement, the body can either stay up
in trunk flexion or the trunk and head can be lowered Keep the feet opposite the eyes when the legs
after each repetition. Each version has its benefits; straighten, imprinting the lower back into the R e s i s ta n c e

the former being an isometric exercise for the abdomi- mat. Light Medium Heavy

nals, the latter an isotonic exercise. However, the head Draw the knees in toward the chest before lifting
should never go halfway up or down (an area I call the arms and lowering the trunk.
the danger zone) because this position will inevitably
create tension in the neck.

Inhale. Lie supine on the reformer with the legs in the table- Exhale. Lift the head and chest, straightening the legs and Inhale. Bend the legs to the tabletop position, then lift the
top position. Place the hands in the straps with the arms keeping the feet above eye level. Simultaneously extend the arms and lower the head and trunk to the starting position.
perpendicular to the body, maintaining slight tension in the arms down to the sides of the body. Continue to exhale, open-
straps. At this point the spine should be in a neutral position. ing and closing the legs (no wider than the foot bar) in a brisk
motion.

125
Reformer
Abdominal work
Round Back
Intermediate

The round back exercise introduces the short box the upright position. These two positions of the trunk,
Muscle Focus series on the reformer, which also includes the flat upright and round back, form the basis of many of the
back (page 127), climb-a-tree (page 128), tilt (page abdominal exercises.
Abdominals
195), twist (page 196), and round-about (which does
not appear in this book). The term short box refers to Imagery
Objectives
the Pilates box being placed on the reformer sideways In the sitting position, the placement of the shoulders
To strengthen the abdominals
to the carriage. Each exercise in the series uses the is above the hips. As the trunk is rounded, imagine
To develop hip flexor control
abdominals in a slightly different way, and certain that the spine is being stretched from the back like a
R e s i s ta n c e
exercises fit comfortably into more than one block. rubber band, creating the C curve. Visualizing that the
“Borrowing” exercises from the series to fulfill a dif- round position opens the vertebrae, making the spine
Light Medium Heavy
ferent block is quite legitimate; for instance, the tilt feel “longer,” will help avoid collapsing the spine. You
and twist exercises have been allocated as part of the should feel even more lifted and taller in the round
lateral flexion and rotation block as they include lateral back position than in the upright position. Once
flexion and rotation, respectively. established, the round back position then tips back in
The round back comprises two distinct positions: an action that resembles pouring tea from a teapot.
the initial upright position and the round back C curve.
Drawing in the abdominals while focusing the flexion in Establish the round back position prior to tipping
back.
the lumbar spine creates the desired C curve. Then take
the trunk back, pivoting at the hip joint, ideally to the Maintain the stable round position of the trunk as
it tips back and then lifts up again.
point where the lower back rests on the box. Then lift it
again, returning to the position in which the shoulders Straighten into an upright position to conclude the
exercise only after the shoulders are over the hips.
are above the hips. At this point, extend the trunk into

Inhale. Sit upright on the box close to the front. Place the feet under Still exhaling, lower the body backward with the trunk in the Exhale. Raise the body so the shoulders are level with the
the foot strap, bend the knees, and cross the arms. Exhale. Round rounded position. Inhale and pause in this position. hips, maintaining the C curve of the trunk. Then inhale as you
the trunk, simultaneously lifting the arms away from the chest. return to the starting position.

126
 Reformer
Abdominal work
Flat Back
Intermediate

The flat back exercise has similarities to the Reformer: The movement of the trunk is relatively contained
Round Back (page 126) in terms of the action of the and should not exceed 45 degrees when lunging Muscle Focus
abdominals and the hip joint being the pivot point of back. Beyond this angle there is a high risk of hyper-
Abdominals
the movement. Both exercises work the abdominal extending the back; to avoid this the pelvis and the
Back extensors
muscles, maintain a stable trunk as the body is low- trunk must move as one unit, hinging at the hip joint.
ered and lifted, and feature movement in the same If the pelvis stops and the upper body continues to Objectives
plane of motion. However the action of the abdominals tilt back, the result is hyperextension and pressure
To strengthen the abdominal
is different in that in the flat back they contract iso- on the lower back. muscles
metrically together with the back extensors, holding To develop control of the back
the body in a neutral spine position as it is lowered Imagery
extensors
and lifted. In the round back exercise, it is primarily The image of a closed door lying flat, opening slightly To develop control of the hip
the abdominals that maintain the C-curve position as on its hinge and then closing again, helps achieve the flexors
the body is lowered and lifted. In both cases the hip correct movement. To develop trunk stabilization
flexors play an important role, contracting eccentrically
as the body is lowered and concentrically as it returns Co-contract the abdominals and back extensors. R e s i s ta n c e

to the upright position. Yet, the load on the hip flexors Move the pelvis and trunk as one unit, hinging at Light Medium Heavy
is even greater in the flat back. the hip joint.
Keep the head aligned with the spine.

Exhale. Sit upright on the box close to the front. Place the feet Inhale. Lunge back, moving the trunk and pelvis as one unit. Exhale. Lift the trunk, returning to the starting position.
under the foot strap, bend the knees, and interlace the fin-
gers behind the head or hold a pole overhead with the arms
straight and shoulder-width apart.

127
Reformer
Abdominal work
Climb-a-Tree
Advanced

Although this exercise in its classic form is performed the back extensors engaged and the trunk as upright
Muscle Focus on the short box (the box is placed on the reformer as possible. It is important to maintain abdominal
sideways to the carriage), I recommend learning it contraction throughout the exercise, particularly during
Abdominal muscles
(and prefer practicing it) with the box in the long box the arm circle phase because of the tendency to
Objectives position. The long box offers far more support for hyperextend the lower back at this point. Achieve deep
the lower back and provides a better stretch for the flexion of the trunk as you climb down and then up the
To strengthen the abdominal
muscles
thoracic region. “tree” (leg), again highlighting abdominal activation.
To develop control of the back
I encourage maximizing the stretch of the ham- As with the other exercises in the short box series,
extensors strings when the leg is straight in the sitting position for safety reasons all the springs should be in place
To stretch the hamstrings (initial and final phases of the exercise) by keeping to prevent the carriage from moving.

R e s i s ta n c e

Light Medium Heavy

Inhale. Sit upright at the front edge of the box with one foot Inhale. Holding the ankle, straighten the leg while keeping the Exhale. Walk the hands down the leg, lowering the trunk to
placed securely under the strap and the knee bent. Bend the back as upright as possible. the box in deep flexion. The upright leg moves to a position
other leg, drawing the thigh to the chest. Hold the knee and perpendicular to the box and holds still (like a tree trunk).
extend the back. Exhale. Pump the thigh to the chest three
times, elongating the back and sitting more upright with each
pump.

128
 Climb-a-Tree

Imagery Begin the movement by sitting upright with the

Imagine climbing down and then up a tree, keeping back extensors engaged.
the body close to the trunk of the tree by maximizing Emphasize trunk flexion when “climbing” down
spinal flexion. and up the leg.
Avoid arching the back and thrusting the ribs
forward during the arm circle phase.

Inhale. Arch the mid- and upper back over the box, circling the Exhale. Return to trunk flexion and place the hands back on Inhale. Restack and extend the spine while keeping the leg
arms overhead and around. the leg. Climb up the leg, maintaining deep abdominal work. straight. Still inhaling, bend the leg and return to the starting
position.

129
Reformer
Abdominal work
Backstroke
Advanced

The backstroke is a complex, high-level exercise that Imagery

Muscle Focus demands coordination and strength. The potential for Use the image of the hollow bowl for the abdominals,
undue neck strain is great in this exercise because of and think of the legs and arms moving in a circular,
Abdominal muscles
the perched position on the box, along with the added backstroke (or more precisely, breaststroke on the
Objectives resistance from the straps. This results in an enor- back) motion. The pause following the circling of
mous demand on the abdominals. Keeping a stable the arms and legs places the body in a streamlined
To strengthen the abdominal
muscles
trunk and head as the arms and legs move indepen- position, and you should feel as if you were gliding
To develop pelvic–lumbar
dently is the key to the success of this exercise. In through the water after a powerful stroke of the legs
stabilization many instances, introducing this exercise on the mat and arms.
To develop shoulder control or box without the straps is advantageous, adding
resistance only when good coordination, muscle Align the edge of the box with the base of the
recruitment, and strength have been achieved. scapulae.
R e s i s ta n c e Keep the eyes focused directly forward
Light Medium Heavy throughout the exercise.
Maintain maximum trunk flexion with the head
aligned with the spine.
Synchronize the movement of the arms and legs.

Exhale. Lie supine on the long box, facing the foot bar with the Externally rotate (turn out) the legs. Exhale. Circle the arms Still exhaling, pause when the legs are straight ahead and the
shoulders slightly beyond the back edge of the box. Lift the and legs out and around. arms are pressing against the outer thighs, then return to the
trunk into maximal spinal flexion with the legs in the tabletop starting position.
position. Hold the straps with the hands in a fist position, and
the elbows pointing outward. Inhale. Straighten the arms and
legs directly up toward the ceiling.

130
 Reformer
Abdominal work
Abdominals With Legs in Straps
Intermediate

The Reformer: Scooter (page 155) and Reformer: encourage use of the iliopsoas, the movement should
Knee Stretch, Round Back (page 156) exercises, plus come from deep in the abdominal bowl rather than Muscle Focus
an understanding of the concepts of trunk stabilization pulling with the legs. It sometimes helps to imagine
Abdominal muscles
and hip disassociation, are prerequisites to proper the legs feeling almost weightless and being pulled
execution of this exercise, which is essentially the in by the abdominals. Objectives
knee stretch in a supine position. Viewing it in this
Imagery To strengthen the abdominal
way enables you to relate to a previously learned muscles and hip flexors
movement pattern. Combine two images: the abdominal muscles creat- To develop pelvic–lumbar
Because of the significant load on the hip flexors, ing a hollow bowl, anchored into the carriage, and the stabilization
this exercise can create potentially hazardous stresses legs moving like pistons pumping in and out (with the
on the spine, particularly if the spinal stabilization pro- emphasis on the “in” toward the body phase). The R e s i s ta n c e

vided largely by the abdominals is insufficient. This feet remain at eye level, moving along a horizontal Light Medium Heavy
makes the exercise very challenging. Developing hip plane.
flexor strength along with abdominal strength is impor-
Draw the knees in toward the forehead.
tant in creating a good strength ratio between these
two muscle groups. Problems arise when one group Move the feet along a horizontal line.
(usually the hip flexors) overpowers the other. Maintain pelvic–lumbar stabilization while
Focus on using the iliopsoas, a single-joint hip flexor, imprinting the lower back into the carriage.
over the rectus femoris, a two-joint hop flexor. To

Inhale. Lie supine with the head close to the foot bar and the Exhale. Draw the thighs toward the chest. Inhale. Straighten the legs, maintaining pelvic–lumbar stabil-
pelvis in front of the shoulder rests, touching the shoulder ity. Exhale. Return to the starting position after 5 to 10 repeti-
rests with the tips of the fingers. Thread the legs through the tions.
straps, placing them just above the knees, and bring the legs
into a tabletop position. Hold the trunk in forward flexion and
place the hands behind the head.

131
Reformer
Abdominal work
Oblique Abdominals With Legs in Straps
Intermediate

This exercise is identical to the Reformer: Abdominals brae occurs largely in the thoracic spine, the sense
Muscle Focus With Legs in Straps but has the added component of should be that the upper body moves as a unit while
trunk rotation, keeping the pelvis stable. The element the lower body is stable; the movement occurs in the
Oblique abdominal muscles
of rotation increases the challenge of maintaining area of the waist. Similar to rotating disks, the lower
Objectives pelvic stability—achieved with strong, efficient abdomi- disk (the pelvis in this case) is stable while the upper
nal recruitment. The upper body should move as one disk rotates, the center being the waist. Mastery of the
To strengthen the oblique
abdominals and hip flexors
unit, with the elbows pointing outward in a stable and Mat Work: Criss-Cross (page 58) is a recommended
To develop pelvic–lumbar
constant position. Although the rotation of the verte- prerequisite for this variation.
stabilization

R e s i s ta n c e

Light Medium Heavy

Inhale. Lie supine with the head close to the foot bar (facing the Exhale. Draw the thighs toward the chest as the trunk rotates, bring-
back of the reformer), the pelvis in front of the shoulder rests, and ing one shoulder toward the opposite knee.
the legs in a tabletop position. Thread the legs through the straps
and place the straps just above the knees. Hold the trunk in forward
flexion and place the hands behind the head.

132
 Oblique Abdominals With Legs in Straps

Imagery Try to keep the lower scapulae off the carriage

See Reformer: Abdominals With Legs in Straps, page during the rotation.
131. Keep the elbows wide and still and the
shoulders relaxed.
Rotate the trunk as opposed to swiveling it
(lateral flexion).

Inhale. Straighten the legs and keep the feet level as you bring the Exhale. Draw the thighs toward the chest as the trunk rotates to the
trunk back to center, preparing to rotate to the opposite side. other side. Continue alternating sides, straightening the legs and
bringing the upper body to center prior to each rotation. Return to
the starting position after 5 to 10 repetitions.

133
Pilates

Hip Work a day sitting. Imbalances of the musculature are further

compounded by certain activities such as dance, particu-
The hip joint deserves special consideration and has larly classical ballet, in which the hip joint is trained for
earned a block unto itself because of its close proximity much of the time in external rotation (turn out).
to and profound influence on the pelvis, which in turn A concept that is emphasized in the hip work block
affects the whole body, up and down the kinetic chain. is hip disassociation—in which a smooth, uninterrupted
The hips are fundamentally involved in the gait cycle and movement of the hip joint is executed while stability of
many other daily activities, from climbing stairs to sitting the pelvis is maintained. Mastering the concept of dis-
down and rising up from a chair. The many muscle groups association is important not only in relation to the hip
that act on the hip joint are prone to imbal- joint, but also to many other parts of the body, such as
ance. For instance the gluteus medius, so the shoulder joint.
vital in hip support and pelvic alignment, The hip joint can be viewed as a big spoon in a pot. The
tends to be weak in relation to the other action used when stirring a pot is similar to the smooth
gluteals. The hip flexors often become action desired when mobilizing the hip joint. The balance
tight while the hip extensors become of the musculature is critical, and a good choice of imag-
relatively weak, due in part to a modern ery can assist in achieving the often intricate process of
lifestyle in which we spend many hours activating and stabilizing different muscle groups.

134
 Reformer
Hip work
Frog
Fundamental

The frog resembles the V-Position Toes in the foot Imagery

work (page 114): Stability and alignment of the trunk The image of a frog jumping works well, although the Muscle Focus
and pelvis are maintained, and the basic action of the dynamic of the exercise is relatively slow. Focus on Hip adductors
legs is the same. However, in this exercise the focus squeezing the legs together as you straighten the
changes from the knee extensors and hip extensors knees, as if you were holding a big balloon between Objectives
to the hip adductors. This challenging series demands the legs. This is important in order to encourage acti- To strengthen the hip adductors
a higher degree of stabilization since the feet are in vation of the hip adductors (rather than emphasizing To develop pelvic–lumbar
the straps instead of on the stable foot bar. Note the knee extensors). stabilization
that the resistance is light, orienting the work toward
stabilization as opposed to strength and requiring that Stabilize the pelvic–lumbar region throughout the
the weaker muscle groups of the hip joint do more exercise. R e s i s ta n c e

of the work. When the resistance is higher the larger, Avoid bringing the knees too close to the chest, Light Medium Heavy
stronger, and more superficial muscles such as the which causes the tailbone to lift.
quadriceps tend to take over. Squeeze the heels together continuously.

Inhale. Lie supine with the spine in a neutral position. Place Exhale. Straighten the legs on a diagonal line at an approxi- Inhale. Bend the knees and return to the starting position.
the feet in the straps and bend the knees out to the sides, mately 45-degree angle to the carriage.
with the hips externally rotated. Softly dorsiflex the feet and
press the heels together.

135
Reformer
Hip work
Down Circles
Fundamental

The hip circles highlight the skill of hip disassocia- Imagery

Muscle Focus tion. They also activate the hip adductors profoundly, Imagine drawing the desired circular shape (two back-
emphasizing control and precision. Softening or even to-back semicircles as opposed to two true circles)
Hip adductors
bending the knees slightly can be beneficial, in order in space with the feet. The legs squeeze together as
Hip extensors
to deemphasize the quadriceps and emphasize the they draw a line down the center and then part as they
Objectives hip adductors. Keeping the pelvis stable and in a trace the semicircles, meeting again at the top. The
neutral position encourages correct muscle activation size of the circle may be increased as more control is
To strengthen the hip adductors
and hip extensors
with a good balance between the hip adductors and gained. The movement should be fluid and the lines
To develop pelvic–lumbar
the hamstrings. The hamstrings tend to overpower of the drawing smooth and continuous.
stabilization the adductors at certain points in the exercise, pos-
sibly because most people are more familiar with Maximize the hip adductor work.
R e s i s ta n c e using them and because they are generally better Engage the hamstrings together with the
conditioned. adductors as the legs are lowered down the
Light Medium Heavy
center.
Maintain a stable neutral pelvis.

Inhale. Lie supine with the spine in a neutral position. Place Exhale. Press the legs straight down the center. Inhale. Open the legs and circle them around and up to the
the feet in the straps and straighten the legs toward the ceil- starting position.
ing, creating as close to a 90-degree angle of the hip as pos-
sible without tilting the pelvis. Externally rotate (turn out) the
hips and softly point the feet.

136
 Reformer
Hip work
Up Circles
Fundamental

It is often easier to feel the adductors working as the thick syrup or porridge, the spoon being the femur
legs circle in this direction. The load on the adduc- and head of the femur. This encourages a smooth, Muscle Focus
tors is clearly felt as the legs come together, press- fluid motion devoid of tension, which often binds and
Hip adductors
ing against the resistance of the springs during the restricts the hip. Note that if the movement of the hip
Hip extensors
concentric contraction. In the Reformer: Down Circles joint is restricted, the pelvis will tend to move around
(page 136) the adductors work eccentrically during in order to compensate for the limitation of motion Objectives
this phase, resisting the pull of the springs as they in the hip.
To strengthen the hip adductors
open. In both versions, the adductors should work and hip extensors
Maximize the hip adductor work.
isometrically as the legs press against each other To develop pelvic–lumbar
when moving up and down the centerline. Engage the hamstrings with the adductors as
stabilization
the legs are lifted up the center.
Imagery Maintain a stable neutral pelvis.
R e s i s ta n c e

See Reformer: Down Circles (page 136). An image Light Medium Heavy
that I often use here is that of a big spoon stirring

Exhale. Lie supine with the spine in a neutral position. Place Inhale. Open the legs to the sides. Exhale and circle the legs down and around to connect with
the feet in the straps and straighten the legs toward the ceil- each other. Inhale and lift the legs up to the starting position.
ing, creating as close to a 90-degree angle of the hips as pos-
sible without tilting the pelvis. Externally rotate the hips and
softly point the feet.

137
Reformer
Hip work
Openings
Fundamental

This exercise is a particularly valuable part of the Imagery

Muscle Focus feet-in-straps series because it places the body in an Imagine squeezing the legs against a large balloon.
optimal position to explore the hip joint’s functional
Hip adductors
range of motion (ROM)—the maximum ROM in which Keep the legs well supported so that they do not
the joint is well supported by the musculature and the drop toward the floor.
Objectives
pelvis and spine are held in good alignment. This exer- Keep the pelvis in a neutral position.
To strengthen the hip adductors
cise has the potential to develop control and strength Maximize hip adductor activation.
To develop hip adductor flexibility
in the extreme ranges, which is particularly important
To develop pelvic–lumbar
stabilization
for dancers, figure skaters, and gymnasts.

R e s i s ta n c e

Light Medium Heavy

Exhale. Lie supine with the spine in a neutral position. Place Inhale. Open the legs wide toward the line of the pelvis. Exhale. Adduct the legs to the starting position.
the feet in the straps and straighten the legs to an approxi-
mately 60-degree angle (halfway between the low and high
points of the leg circles exercises). Externally rotate the hips
and gently plantarflex the feet, keeping the knees soft.

138
 Reformer
Hip work
Extended Frog
Intermediate

The extended frog combines the Reformer: Frog (page Imagery

135) with Reformer: Openings (page 138) but requires You should feel as if you were stirring an enormous Muscle Focus
more control and coordination than either exercise. pot with the feet while the legs perform a circular Hip adductors
Keeping tension in the straps as the legs bend into motion.
the frog position from the open-leg position is impor- Objectives
tant. (Do this by keeping the hamstrings engaged and Keep the carriage still as the legs bend in from
the open position. To strengthen the hip adductors
the carriage still.) I like to think of the movement as
To develop hip adductor flexibility
circular rather than linear, originating in the hip joints. Keep the pelvis in a stable neutral position
throughout the movement. To develop pelvic–lumbar
The positioning and stability of the pelvis is critical; stabilization
it provides a foundation for the exercise and accom- Maintain hip extensor engagement as the legs
modates the stretch by serving as a solid anchor. bend to prevent their coming too close to the
R e s i s ta n c e
chest.
Light Medium Heavy

Exhale. Lie supine with the spine in a neutral position. Place Inhale. Open the legs as in openings (page 138). Exhale. Bend the knees, bringing the heels together to the
the feet in the straps and straighten the legs at an approxi- frog position (page 135), maintaining tension in the straps. As
mately 60-degree angle. Externally rotate the hips and dorsi- the heels connect, straighten the legs to the starting position.
flex the feet.

139
Reformer
Hip work
Extended Frog Reverse
Intermediate

The extended frog reverse, although very similar to should not be compromised—if it tilts, the full poten-
Muscle Focus its sibling, the extended frog, feels quite different. tial of the adductor stretch will be lost.
The stretch in the adductors is more intense as the
Hip adductors
legs are straightened out to the sides, and the work Imagery

Objectives of the adductors is more challenging as the legs are See Reformer: Extended Frog (page 139).
brought together. Keeping tension in the straps and
To strengthen the hip adductors Keep the carriage still as the legs straighten out
the carriage is still important as the legs straighten
To develop hip adductor flexibility to the sides.
from the frog position to the open position. Maintain-
To develop pelvic–lumbar Keep the knees soft as the legs close.
stabilization
ing hamstring engagement helps keep tension in the
straps. Emphasize the circular action that occurs in Maintain pelvic stability, in a neutral position,
throughout the movement.
R e s i s ta n c e
the hip joints. The position and stability of the pelvis
Light Medium Heavy

Exhale. Lie supine with the spine in a neutral position. Place Inhale. Bend the knees, bringing the heels together to a frog Exhale. Without moving the carriage, straighten the legs out to
the feet in the straps and straighten the legs at approximately position. the sides in an open position, then draw the legs together to
a 60-degree angle. Externally rotate the hips and dorsiflex the the starting position.
feet.

140
 Universal Reformer

Spinal Articulation this range of motion that we think of when we hear the
term spinal articulation. However, at times you may reap
The spinal articulation block incorporates the principles great benefits by visualizing spinal articulation as the
and targets the muscle groups that are fundamental to spine extends. This is not prudent in all back exten-
Pilates. The spine is the central pillar of the body, not only sion exercises, but when used at the right time it can
in terms of bone structure but also in terms of muscular serve as an invaluable cue. It is also true that whenever
support and neurological well being. As Joseph Pilates you perform spinal articulation, the abdominals play a
wrote in Return to Life Through Contrology, “If your spine is prominent role, whether it is articulation through flexion,
inflexibly stiff at 30, you are old; if it is completely flexible in which the abdominals function as movers, or spinal
at 60, you are young.” Cultivating awareness and control extension, in which the abdominals function as stabiliz-
of the intricate intersegmental movements of the spine ers. Whatever the case, good abdominal control is a
is a lifelong journey and an ever-exciting process. Joseph required ingredient for successful spinal articulation.
Pilates specifically addresses the vertebra-by-vertebra Furthermore, the TA has a particularly profound role in
movement of the spine in Return to Life and claims that facilitating efficient spinal articulation. Spinal articula-
this “rolling” and “unrolling” movement “gradually but tion should be practiced and mastered at all levels of
surely restores the spine to its normal at-birth position Pilates work.
with its corresponding increased flexibility.” Being a man who loves the ocean—I swim, surf, and
In order to achieve the desired flowing movement, windsurf—any image relating to water inspires me. The
you must be acutely aware of the small intervertebral image of a rolling wave describes spinal articulation
muscles and be able to control them. Breath is also an exceptionally well. It conjures up not only the image but
important component in spinal articulation; not only does also the feeling of the continuous flow of the waves.
it provide a rhythm to the movement, but it also encour-
ages the recruitment of the correct muscles. In addition,
spinal articulation enhances the breathing process by
“wringing” the lungs out as you would a sponge, which
in turn allows them to fill to their full capacity.
It is true that the majority of the spinal articulation
exercises move through spinal flexion, and it is typically

141
Reformer
Spinal articulation
Bottom Lift
Fundamental

The introductory exercise in the spinal articulation Note that the weight is on the balls of the feet, which
Muscle Focus block, the bottom lift, is essentially a pelvic curl (typi- demands foot stability and exceptional control to
cally the first exercise in the mat work). However, the maintain good alignment.
Abdominal muscles
element of instability (because of the mobile carriage)
Hamstrings
makes it more challenging than the mat work version.
In addition, the range of motion is greater because Imagery
Objectives
the feet are placed much higher. Pelvic stabilization Use the image of a banana peel being peeled off the
To develop spinal articulation
and spinal articulation should be mastered on the mat fruit, just as the spine is peeled off the reformer.
To strengthen the hip extensors
before proceeding to the bottom lift. The hamstrings,
which are crucial to the lifting and lowering of the Minimize movement of the carriage.
R e s i s ta n c e
body, play an even greater role in this version. The Align the feet, keeping the heels still throughout
Light Medium Heavy movement of the carriage should be minimal; strive the exercise.
to keep it still and close to the stopper (a task made Keep the legs parallel and the adductors
more difficult as the spring tension is decreased). engaged.

Inhale. Lie supine in a neutral spine position with the headrest Exhale. Draw in the abdominal muscles and tilt the pelvis in Exhale. Articulate the spine down to the starting position.
down. Place the balls of the feet on the foot bar with the legs a posterior direction. Continue curling the pelvis and articulat-
parallel and the knees bent. ing the spine one vertebra at a time, extending the hips and
lifting onto the shoulder girdle. Create a straight line from the
shoulders through the trunk to the knees avoiding hyperlordo-
sis. Inhale while holding this position.

142
 Reformer
Spinal articulation
Bottom Lift With Extension
Intermediate

Adding extension to the bottom lift accentuates the hip shoulders through the trunk to the knees; this helps
extensor component of the exercise and requires more protect against the natural tendency to drop the pelvis Muscle Focus
pelvic–lumbar stabilization. Hip extensor activation, and flex at the hip joint.
Abdominal muscles
assisted by the knee extensors, facilitates the exten-
Hamstrings
sion of the legs, creating a suspended bridge posi- Imagery
tion. Although the gluteal muscles may be recruited The extended position resembles a suspension Objectives
to help support the position, they are not the prime bridge—well supported and stable, with no breaks in
To develop spinal articulation
focus and an effort should be made to engage the the line of the body from feet to shoulders.
To strengthen the hip extensors
hamstrings prior to the gluteals during hip extension
as there is a tendency for the gluteals to overpower Keep the heels still throughout the movement.
the other muscles. Keep the knees soft; do not extend them R e s i s ta n c e

Avoid straightening the legs completely as this can completely.

Light Medium Heavy
place undue strain on the lower back. When returning Lift the pelvis and extend the hips as you return
to the stopper, maintain the strong energy line from the carriage toward the stopper.

Inhale. Start in the same neutral spine position as the bottom Exhale. Extend the knees (without straightening them com- Inhale. Bend the knees, keeping the pelvis high and the legs
lift (page 142). The exhale. Draw in the abdominal muscles pletely) and the hips without dropping the pelvis. parallel. Repeat this movement 5 to 10 times. Then exhale
and tilt the pelvis in a posterior direction. Articulate the spine and articulate the spine down to the starting position.
upward, one vertebra at a time, extending the hips and lifting
onto the shoulder girdle. Form a straight line from the shoul-
ders to the knees. Inhale and pause.

143
Reformer
Spinal articulation
Semicircle
Intermediate

The semicircle is a progression of the Reformer: This exercise benefits the upper body as well as
Muscle Focus Bottom Lift With Extension (page 143), demanding not the lower body. It emphasizes shoulder stability and
only greater control but also the recruitment of several flexibility as well as extension of the thoracic spine.
Abdominal muscles
additional muscle groups. The raised position of the This stretch of the thoracic region is particularly ben-
Hamstrings
pelvis and V position of the legs requires increased hip eficial for people who have tight shoulder and chest
Objectives adductor and extensor control to keep the hip flexors muscles and the rounded-shoulder posture that is so
stretched and the legs well aligned. (Often the legs prevalent in modern society.
To develop spinal articulation
tend to splay out because of tight hip flexors or over- The direction of this sequence can be reversed.
To strengthen the hip extensors
use of the gluteal muscles.) Keeping the pelvis lifted From the starting position, extend the knees (not
To increase upper back and
shoulder flexibility
as the carriage returns toward the stopper ensures completely). Roll the spine down, placing the pelvis
an effective stretch of the hip flexors. close to the springs, without moving the carriage.

R e s i s ta n c e

Light Medium Heavy

Inhale. Lie on the carriage with the feet in a small V position, Exhale. Articulate the spine downward, beginning the move- Inhale. Extend the knees (not completely), keeping the pelvis
toes on the foot bar and heels together. Lift the pelvis and ment from the top of the thoracic spine and continuing until just above the springs and the spine hyperextended.
fully extend the hips. Press the hands against the shoulder the pelvis is touching the springs and the spine is hyperex-
rests and straighten the arms, lifting onto the shoulder girdle tended. Keep the carriage as still as possible during this
and keeping the pelvis elevated. phase.

144
 Semicircle

Then bend the knees, bringing the carriage in, and Minimize the movement of the carriage when
roll up to the starting position. articulating the spine up and down.
Squeeze the heels together throughout the
Imagery exercise, maintaining a small V position of the
The movement of the semicircle should feel like a feet.
rolling wave. The sensation of flow is wonderful, and Keep the arms straight.
it is a beautiful exercise to do and watch.

Exhale. Draw in the abdominal muscles, tilt the pelvis in a Inhale. Return to the starting position.
posterior direction, and articulate the spine upward one verte-
bra at a time as you lift onto the shoulder girdle to the point
of full hip extension. Keep the carriage as still as possible
during this phase.

145
Reformer
Spinal articulation
Short Spine
Intermediate

This variation of the short spine is slightly different anchored. Most people find it impossible to keep the
Muscle Focus from the exercise performed by Joseph Pilates. In pelvis in its neutral position; however, the fact that
the classic version, the roll-up was performed as the the sacrum is being anchored ensures a significant
Abdominal muscles
carriage moved toward the stopper; here, the roll-up hamstring stretch.
Objectives onto the shoulders is performed with the carriage Keep the feet positioned above the face and the legs
still and positioned against the stopper. Not relying in a diamond shape as the spine rolls down through
To develop spinal articulation
on the springs or straps during the roll-up requires deep flexion onto the carriage after the shoulder
To increase flexibility in the lower
back and hamstrings
greater abdominal control and a flexible spine. In stand. This provides a wonderful stretch for the lower
addition, you will achieve a more effective hamstring back. Focus on maintaining the diamond shape of the
stretch as you bring the legs over the face, taking the legs without further bending of the knee as you return
R e s i s ta n c e carriage all the way to the stopper. During this phase, the starting position and place the pelvis in neutral
Light Medium Heavy keep the pelvis as stable as possible and the sacrum (use the hip extensors).

Inhale. Lie supine with the feet in the straps in the frog posi- Exhale. Straighten the legs and plantarflex the feet. Inhale. Bring the legs overhead, moving the carriage to the
tion (page 135), feet dorsiflexed. Note that the headrest must stopper.
be down.

146
 Short Spine

Note that the extreme flexion created in this posi- Bring the carriage all the way to the stopper
tion, plus the potential weight placed on the cervical before rolling up.
spine, precludes those with back and neck problems Keep tension in the straps when up on the
(particularly when discs are involved) from performing shoulders and bending the legs into the
this exercise. diamond shape.
Maintain the diamond shape of the legs during
Imagery the final phase, emphasizing hip extension
The flow or wavelike motion of this exercise is similar rather than bending the knees.
to the Reformer: Semicircle (page 144).

Exhale. Articulate the spine, rolling up onto the shoulders. Inhale. Bend the knees, creating a diamond shape with the Inhale. Dorsiflex the feet, draw the sacrum toward the car-
legs. Exhale. Articulate the spine downward, keeping the feet riage, and return to the starting position.
above the face.

147
Reformer
Spinal articulation
Long Spine
Intermediate

This variation of the long spine differs slightly from Maintaining the straight upright position of the
Muscle Focus the classic Pilates exercise in which the carriage is legs, perpendicular to the floor, requires great control
stationary against the stopper during the roll-up onto on the way up and even more on the way down. In
Abdominal muscles
the shoulders and the straps are lengthened to accom- the down phase, the eccentric contraction of the hip
Hamstrings
modate this position. In this version, the focus is on extensors allows smooth articulation of the spine
Objectives balance and stabilization during the roll-up and the without any movement of the carriage. This is a for-
roll-down. The carriage is kept still, with the springs in midable challenge, particularly when the resistance
To develop spinal articulation
a tensioned state, which demands tremendous control is light.
To develop hip extensor control
of the ISS and the hip extensors.

R e s i s ta n c e

Light Medium Heavy

Exhale. Lie supine on the carriage with the feet in the straps Inhale. Lift the legs to a 90-degree angle, keeping the sacrum Exhale. Roll up onto the shoulder girdle, articulating the spine.
and the legs straight and together at approximately a 60- anchored on the carriage. Keep the carriage still during this phase.
degree angle. The headrest must be down.

148
 Long Spine

Imagery Use the hamstrings eccentrically during the roll-

Imagine the legs being pulled up a boat’s mast like down phase.
a sail. Once at the top, the body remains as straight Place the pelvis down firmly, anchoring the
as the mast. sacrum on the carriage before returning to the
starting position
Keep the carriage still while articulating the
spine up and down.

Inhale. Abduct the legs slightly, maintaining the upright posi- Exhale. Roll down to the carriage, articulating the spine. Keep Still exhaling, anchor the sacrum and then circle the legs
tion of the body. the carriage still during this phase. around to the starting position.

149
Pilates

Stretches Of course, flexibility of the spine is addressed in the

spinal articulation block. Flexibility in general, but par-
Few would argue that flexibility is an important aspect ticularly that of the spine, deteriorates with age, making
of any fitness and conditioning regimen. This block of this an element of fitness that must be addressed. For
stretches should always be included in a well-balanced optimal function at any level of activity, flexibility and
session. It is up to you to decide what part of the body functional range of motion are key.
should be emphasized in terms of flexibility. I suggest, if Because stretches need to be held for an extended
at all possible, always including a stretch for the hip flex- period of time to achieve relaxation of both the muscle
ors and hamstrings because these two muscle groups being stretched and the body in general, using visual
tend to be tight in most people and because they have imagery depicting the muscle elongating like an elastic
a profound influence on the pelvis. Clearly, balance in band can be extremely advantageous. In addition, focus-
the pelvic area is crucial. ing on long and deep breaths is invaluable in achieving
Another area that deserves particular attention in relaxation and a sensation of a deep stretch in the muscle.
terms of flexibility is the shoulder girdle. The shoulders The length of time a stretch should be held is some-
tend to get tight, which severely affects the upper body what controversial. I recommend holding a stretch for
and the neck, leading to deterioration in function and the duration of three to five breath cycles. Most impor-
at times pain and discomfort. I often add a stretching tant is that there should not be pain or tension—only
regimen for this area to a session. elongation.

150
 Reformer
Stretches
Hamstring Stretch Standing Lunge
Fundamental

This is the first in a series of three hamstring–hip Imagery

flexor stretches. Flexibility is accomplished through The basis of all stretches is a stable anchor point. For Muscle Focus
two phases: a hip flexor stretch and a hamstring the hip flexors and the hamstrings, the anchor point is Hamstrings
stretch. Coordinated action of these two muscle groups the pelvis. However, for each muscle group the pelvis is Hip flexors
helps create a balance in pelvic function. During the anchored in the opposite direction in order to maximize
hip flexor stretch, angle the pelvis slightly posteriorly the stretch: posterior for the hip flexors, creating the Objectives
by contracting the abdominal muscles (in this case, feeling of a strong force pulling the pelvis up the front To increase hamstring and hip
particularly the rectus abdominis) and the hamstrings. of the body and resulting in an arch shape; anterior flexor flexibility
This position increases the stretch of the hip flexors for the hamstrings, imagining a straight energy line To improve control of the back
and alleviates pressure on the lower back. emanating from the back of the pelvis and running up extensors
Throughout the hamstring stretch, contract the back through the spine and out the top of the head.
extensors, drawing the pelvis in an anterior direction
and creating a deeper stretch of the hamstrings. This Tilt the pelvis posteriorly and extend the upper R e s i s ta n c e

strengthens the muscles of the back, particularly the back during the hip flexor stretch. Light Medium Heavy
mid-back, which are so important for healthy posture. Travel along a horizontal line with the pelvis
Note that the front knee never advances beyond the when straightening the front leg.
ankle and that the pelvis should travel along a consis- Tilt the pelvis anteriorly, keeping the back flat
tent horizontal line (without dropping or lifting) as the and the head aligned with the spine during the
front leg straightens and the hamstrings stretch. hamstring stretch.

Stand beside the reformer with the hands on the foot bar, shoul- Lift the toes and dorsiflex the foot of the standing leg; Return to the starting position. Repeat the sequence twice
der-width apart, and the arms straight. Place the outside foot on straighten the knee, keeping the pelvis on the same hori- on the same side before changing to the other side and
the floor in line with the foot bar and the other leg on the carriage zontal line as it travels back, and hinge the trunk forward. again repeating the sequence twice.
with the foot against the shoulder rest. Bend the knee of the Keep the back extensors engaged, focusing on the hamstring
standing leg so that it is directly over the ankle, and maintain an stretch, and hold the position for three to five breath cycles.
upright position of the trunk. Focus on the hip flexor stretch of the
kneeling leg and hold the position for three to five breath cycles.
151
Reformer
Stretches
Hamstring Stretch Kneeling Lunge
Intermediate

The primary principles of the hamstring–hip flexor toward the carriage; at the same time the angle of the
Muscle Focus stretches are consistent throughout the series. During kneeling leg to the carriage also remains constant.
the hip flexor stretch, the focus is on maximizing the The kneeling lunge position necessitates even greater
Hamstrings
stretch to the hip flexors by activating the abdominals pelvic stability and more flexibility than the standing
Hip flexors
and tilting the pelvis posteriorly and on activating the lunge. A misaligned, unstable pelvis compromises the
Objectives: upper back extensors, extending the thoracic spine pelvis’ effectiveness as an anchor and subsequently
and creating an arc shape from the lower knee through compromises the stretch as well.
To increase hamstring and hip
flexor flexibility
the thigh, pelvis, trunk, and head. During the hamstring
stretch, the focus is on maximizing the stretch to the Imagery
hamstrings by activating the lower back extensors, See imagery for the Reformer: Hamstring Stretch
R e s i s ta n c e
tilting the pelvis anteriorly, and on keeping the pelvis Standing Lunge (page 151).
Light Medium Heavy
and trunk square. Keeping the spine aligned along
the centerline (rather than trying to place it over the Slightly tilt the pelvis posteriorly and extend the
upper back during the hip flexor stretch.
straightening leg) is important.
Note also that in the initial position the knee is Keep the plane of the pelvis consistent when
straightening the front leg.
aligned directly above the ankle. As the body transi-
tions into the hamstring stretch, the pelvis travels Keep the back extensors engaged and the head
aligned with the spine during the hamstring stretch.
along a consistent horizontal line and does not drop

Kneel on the carriage and place one foot on the foot bar with Straighten the leg on the foot bar, moving the pelvis along a con- Return to the starting position.
the knee directly over the ankle. Keep the other knee on the sistent horizontal line and hinging forward with the trunk to create
carriage with the foot against the shoulder rest. Place the hands a “crease” between the back leg and the pelvis at the hip joint.
on the foot bar, shoulder-width apart, and maintain an upright The angle of the back leg to the carriage should remain consis-
position of the trunk. Focus on the hip flexor stretch of the tent. Keeping the back extensors engaged, focus on the ham-
kneeling leg and hold the position for three to five breath cycles. string stretch and hold the position for three to five breath cycles.

152
 Reformer
Stretches
Hamstring Stretch Full Lunge
Intermediate

This third stretch of the series is very challenging. It During the hamstring stretch, emphasize engaging
adds an element of balance; take advantage of it by the back extensors, slightly tilting the pelvis anteriorly, Muscle Focus
practicing letting go of the foot bar and balancing in and keeping the pelvis and the trunk square. The spine
Hamstrings
an upright trunk position. This develops control, strong and head must be aligned on the centerline of the body
Hip flexors
awareness of the core, and functional strength and as opposed to reaching over the straightening leg.
flexibility of the hamstrings and hip flexors. Objective
Note again that in the hip flexor stretch the knee is Imagery
To increase hamstring and hip
aligned above the ankle and the back leg is completely See imagery for the Reformer: Hamstring Stretch flexor flexibility
straight. As the body transitions into the hamstring Standing Lunge (page 151). To develop hamstring and hip flexor
stretch, the pelvis travels along a consistent horizontal control
line and does not drop or rise (which often occurs when Press the heel of the back leg against the
shoulder rest.
the hamstrings are tight). This variation is particularly
difficult to control for hypermobile people, such as Keep the knee of the back leg straight R e s i s ta n c e

throughout the exercise.

dancers and gymnasts, who are very flexible but may Light Medium Heavy
lack the strength to support large ranges of motion. Align the front foot with the hip joint on the same
side.
Such an imbalance can cause injuries. The full lunge
develops strength and flexibility concurrently, resulting
in a healthy balance between the two.

Stand on the carriage with the hands on the foot bar, shoul- Straighten the front leg, hinging the trunk forward. Keeping Return to the starting position.
der-width apart. Place one foot against the shoulder rest and the back extensors engaged, focus on the hamstring stretch
the other on the foot bar with the front knee directly over the and hold the position for three to five breath cycles.
ankle. Maintain an upright position of the trunk and keep the
back leg straight. Focus on the hip flexor stretch of the back
leg and hold the position for three to five breath cycles.

153
Pilates

Full Body Integration in (forward) phase of the movement. As you pull the leg
forward and draw in the abdominals against resistance
This block exemplifies the Pilates philosophy possibly (imagined or real), the breath pattern dictates that you
better than any other. It is about the whole, about the exhale. Full body integration II (FBI II) includes the higher
body working as an integrated machine-—well lubricated intermediate to advanced and master level exercises. All
and well calibrated. It is true that all Pilates exercises exercises in FBI I should be mastered before proceeding
are about full body integration, yet the exercises in this to the higher level exercises of FBI II. Please remember
block are those that defy categorization according to a that Pilates is not about learning the higher level work
single region of the body. The exercises in this block rely and then never again doing the more fundamental exer-
on the integration of the whole body for performance. cises. Sessions should vary continuously and should be
Because there are many exercises in this block, they a combination of different levels of the work.
have been further broken down according to level of The FBI exercises demand a high level of body aware-
difficulty and complexity. Full body integration I (FBI I) ness. The better the understanding of the work, the
includes the fundamental to intermediate level exercises. deeper and more profound the results.
The dynamic of many of the FBI I exercises emphasize the

154
 Reformer
Full body integration I
Scooter
Fundamental

The scooter highlights the concept of disassociation, in cise. Also, there is a tendency to round the upper back
which one region of the body remains stable while sup- excessively as a result of the natural inclination of the Muscle Focus
porting another part of the body that is moving. In this thoracic spine. This should be avoided as it diminishes
Abdominal muscles
exercise, the trunk, supporting leg, and pelvis remain the focus on the lumbar region and abdominal recruit-
Hip and knee extensors
stable while the opposite leg moves back and forth. ment, encourages shoulder elevation, and reinforces
The intention is to extend the moving leg to the point of the undesired round-shoulder position. Objectives
full hip extension without compromising pelvic stability. Increasing the tension of the springs emphasizes
To develop trunk stabilization
Given the positioning of the pelvis, this may mean that the leg work and strengthens the knee and hip exten-
To strengthen the hip and knee
the knee does not straighten completely, depending on sors, whereas decreasing the tension highlights trunk extensors
the flexibility of the hip flexors. stabilization.
In establishing the position of the trunk, the first step
is to draw in the abdominals and round the back. The Imagery R e s i s ta n c e

focus of the flexion is in the lumbar spine, although the The position for the scooter resembles a runner prepar- Light Medium Heavy
entire trunk is in fact in forward flexion. Initiating the ing for a sprint race, pushing back into the starting block.
flexion from the lumbar region and allowing the pelvis, It exemplifies power about to be unleashed.
upper back, and head to respond to this action creates
the desired shape. Maintain lumbar flexion and the resulting curve of
the spine.
There is a tendency to recruit the gluteal muscles
excessively as a result of the positioning of the pelvis. Avoid elevating the shoulders.
Excessive gluteal recruitment often inhibits the move- Focus on hip disassociation and pelvic stability.
ment of the hip joint, which must move freely in this exer-

Exhale. Place the hands on the foot bar, shoulder-width apart, Inhale. Extend the leg that is on the carriage, moving the car- Exhale. Draw the leg back to the starting position, emphasiz-
with the arms straight. Press one foot against the shoulder rest riage away from the stopper. Pause before the point at which ing the inward motion and maintaining stability of the shoul-
with the knee slightly above the carriage. Place the other foot the pelvis would start to move in an anterior direction. ders, trunk, and pelvis.
on the ground, aligning the heels, and slightly bend the knee.
Draw in the abdominal muscles and round the trunk.
155
Reformer
Full body integration I
Knee Stretch, Round Back
Intermediate

This exercise also utilizes the concept of disassocia- Imagery

Muscle Focus tion, with the trunk in exactly the same position as the Imagine the legs swinging back and forth like a
Reformer: Scooter (page 155), except that now both pendulum that is placed on a slight diagonal. As the
Abdominal muscles
legs are moving. The body is no longer anchored by pendulum swings against gravity the movement is
Objectives having one foot on the floor. This makes for a much slightly slower, and as it returns with gravity assisting,
less stable position, significantly increasing the dif- the movement becomes more dynamic.
To develop trunk stabilization
ficulty of the exercise. Control of the trunk position, as
To strengthen the hip extensors
the legs move backward and forward, is crucial. Maintain lumbar flexion and the resulting curve
and knee extensors
Achieving the desired alignment of the spine, of the spine.
as with the scooter, involves rounding (flexing) the Emphasize the inward phase of the movement.
R e s i s ta n c e
lumbar spine and allowing the upper back and pelvis Draw the carriage forward as close to the
Light Medium Heavy stopper as possible.
to respond, resulting in a gentle curve of the entire
spine (including the head). I advise not tucking the
pelvis or contracting the gluteals; doing so restricts
the movement in the hip joint, which in turn transfers
the pivot point of the movement from the hip to the
lumbar spine.

Exhale. Kneel on the carriage and sit on the heels with the Inhale. Extend the legs, moving the carriage away from the Exhale. Draw the legs forward, bringing the carriage toward
feet against the shoulder rests. Place the hands on the foot stopper and keeping the arms and trunk stable. the stopper.
bar, shoulder-width apart, with the arms straight. Draw in the
abdominal muscles, round the trunk, and lift the pelvis slightly
off the heels.

156
 Reformer
Full body integration I
Knee Stretch, Flat Back
Intermediate

In this exercise, flat back translates to a neutral spine Imagery

position as opposed to an actual flat back in which Imagine a donkey kicking its hind legs back while bal- Muscle Focus
the natural curves of the spine would be eliminated. ancing on its front legs with the upper body stationary, Abdominal muscles
Co-contraction of the abdominal muscles and the back and then drawing the legs back in vigorously. Back extensors
extensors keeps the spine in a neutral position (as
opposed to flexion of the spine seen in the Reformer: Maintain a neutral spine position.
Objectives
Knee Stretch, Round Back (page 156). However, all Emphasize the hinging action of the legs from
To develop trunk stabilization
other aspects illustrated in that exercise remain the the hip joints.
To strengthen the hip extensors
same, particularly the emphasis on trunk stability and Keep the wrists neutral and firm with thumbs
and knee extensors
hip joint disassociation. There is a strong sense of and fingers together and straight.
an energy line extending from head to tailbone, which
R e s i s ta n c e
helps maintain stability and alignment of the spine.
Light Medium Heavy

Exhale. Kneel on the carriage, sitting on the heels with the Inhale. Extend the legs, moving the carriage away from the Exhale. Draw the legs forward, bringing the carriage toward
feet against the shoulder rests. Place the hands on the foot stopper and keeping the arms and trunk stable. the stopper.
bar, shoulder-width apart, with the arms straight. Stabilize the
shoulders, maintain a neutral spine, and lift the pelvis slightly
off the heels.

157
Reformer
Full body integration I
Stomach Massage, Round Back
Intermediate

This exercise features vigorous, intense work of the develops the stabilizers of the trunk and creates
Muscle Focus legs (including the feet) while the trunk remains stable. awareness of correct spinal alignment.
The sitting position (as opposed to the supine posi-
Abdominal muscles
tion in the foot work) intensifies the demand on the Imagery
Back extensors
abdominal muscles and back extensors, making it very Push the foot bar away from you as if you were push-
Objectives challenging. With the trunk in an upright position, the ing away a heavy box or catapulting a heavy load into
exercise is more functional than when supine—the the air with your legs.
To develop trunk stabilization
muscles are used in a way that more closely simulates
To strengthen the knee extensors Press the hands gently against the front of the
and foot plantarflexors
common upright movements and enhances postural
carriage.
muscle development. Daily activities such as sitting in
a chair, walking, and running are performed frequently Maintain a moderate C curve of the trunk with
R e s i s ta n c e the head following the line of the spine.
without adequate attention to proper muscle activation
Light Medium Heavy
and support, resulting in misalignment of the trunk Keep the shoulders above the hips throughout
the exercise.
and muscle strain. Proper execution of this exercise

Inhale. Sit on the reformer facing the foot bar; position your- Exhale. Straighten the legs completely. Dorsiflex and then Inhale. Bend the knees, returning to the starting position.
self on the sit bones. Place the feet on the foot bar in a V plantarflex the feet.
position on the toes. Press the hands against the front of
the carriage and round the trunk, positioning the shoulders
directly above the hips.

158
 Reformer
Full body integration I
Stomach Massage, Flat Back
Intermediate

This version of the stomach massage shares the Imagery

movement sequence of the Reformer: Stomach The imagery from the Reformer: Stomach Massage, Muscle Focus
Massage, Round Back (page 158), pressing the feet Round Back (page 158) is useful here. In fact the Back extensors
against the foot bar, straightening the legs, dorsiflexing image is enhanced by the flat back position, which Abdominal muscles
and plantarflexing the feet, and maintaining a stable could be likened to leaning against a wall and push-
trunk throughout the motion. However, the flat back ing a large load away or lying supine on the floor and Objectives
changes the position of the trunk. In this context flat catapulting a big bag up into the air with the legs. To develop trunk stabilization
back translates to a neutral spine position. The trunk
To strengthen the back extensors,
should be fully supported by the musculature rather Maximize the co-contraction of the back
knee extensors, and foot
than the arms. The arm position simply creates a extensors and abdominal muscles.
plantarflexors
frame for the body, offering support like flying but- Keep the elbows parallel, slightly bent, and
tresses of a bridge and adding a stretch across the reaching backward.
front of the chest (also felt in the anterior aspect of Keep the trunk stable and upright throughout the R e s i s ta n c e

the shoulder). Keep the elbows pointing directly back, movement. Light Medium Heavy
parallel to each other and slightly bent.

Inhale. Sit on the reformer facing the foot bar; position your- Exhale. Straighten the legs completely. Dorsiflex and then Inhale. Bend the knees, returning to the starting position. To
self on the sit bones. Place the feet on the foot bar in a V plantarflex the feet. add challenge to the exercise, reach the arms up and forward
position on the toes. Place the hands on the shoulder rests on a diagonal. By eliminating arm support, this position inten-
with the fingers and elbows facing back and the elbows sifies the work of the trunk stabilizers.
slightly bent. Keep the trunk upright in as close to a neutral
spine position as possible.

159
Reformer
Full body integration I
Reverse Knee Stretch
Intermediate

This exercise focuses on three core principles: pelvic– to counteract the pull of the legs moving backward.
Muscle Focus lumbar stabilization, shoulder girdle stabilization, and Use caution when executing this exercise because the
hip flexor activation. The abdominal support is crucial hip flexors are being loaded with resistance, which
Abdominal muscles
to prevent excessively loading the lower back and can potentially stress the lower back. For this reason
Hip flexors
to keep the pelvis and trunk stable. The juxtaposed I prefer to do this exercise in spinal flexion, which
Objectives actions—the legs move forward and back while the gives a mechanical advantage to the abdominals in
upper body and the pelvis remain still—facilitate effec- protecting the spine.
To develop trunk stabilization
tive hip disassociation. As with all Pilates exercises,
To strengthen the abdominal Imagery
muscles and hip flexors
this one can be broken down to the stabilization of
one area, utilizing isometric contraction, and the move- The legs move back and forth like pistons of an engine,
ment of another, using both concentric and eccentric with the driving action on the forward motion and the
R e s i s ta n c e
contractions. control on the return. The fuel of the engine is the
Light Medium Heavy In this exercise executing the concentric phase powerhouse, the core strength of the body.
(with the legs coming forward toward the chest) is
easier than doing the eccentric phase (in which the Maintain spinal flexion throughout the exercise.
legs move backward and the hip flexors elongate). Avoid elevating the scapulae.
The latter phase demands strong abdominal support Support the arms on a slight diagonal with the
to achieve the desired pelvic–lumbar stabilization and shoulders forward of the hands.

Inhale. Kneel in a quadruped position, placing the knees Exhale. Draw the knees toward the chest; keeping the pelvis Inhale. Return the legs to the starting position without chang-
against the shoulder rests and the hands on the frame of still and maintaining the C curve of the trunk. ing the position of the spine or pelvis.
the reformer with the fingers on the outside of the rail. Posi-
tion the shoulders slightly forward of the hands. Stabilize the
shoulder girdle and round the trunk.

160
 Reformer
Full body integration I
Down Stretch
Intermediate

Although this exercise appears relatively simple, it the lighter the resistance, the more challenging the
demands considerable control and strength. It high- exercise becomes. Muscle Focus
lights the concept of trunk stabilization coupled with
Abdominal muscles
scapular and pelvic control. The hip is in an extended Imagery
Upper back extensors
position, the abdominal muscles (which draw the pubic An image I have used in this exercise for many years is
symphysis up) working together with the hamstrings the figurehead of an old wooden ship. Imagine it rolling Objectives
(which draw the sit bones down) to keep the pelvis up and down as the ship sails over huge swells in the
To develop trunk stabilization
stable in a slight posterior tilt. The posterior tilt of the ocean. Also, I like to visualize a fishing line connected
To develop shoulder extensor and
pelvis, together with strong abdominal work, protects to the sternum that helps lift the body, particularly the upper back extensor control
the lumbar spine from excessive pressure, prevents chest, on the return movement toward the stopper.
hyperlordosis, and magnifies the stretch of the hip
flexors. Maintain a slight arc shape with the body. R e s i s ta n c e

The shoulder joint acts as a pivot point for the move- Keep the back, hip, and shoulder extensors Light Medium Heavy

ment. The shoulder extensors lift the body from the working throughout the exercise.
downward phase (with the assistance of the springs) Press the feet against the shoulder rests,
to the stopper. Emphasize extension of the thoracic keeping the legs parallel.
spine, particularly in the upward phase. Note that

Inhale. Kneel on the carriage facing the foot bar; place Exhale. Push the carriage back, pivoting from the shoulders Inhale. Extend the shoulders, pressing down onto the foot
the hands on the foot bar, shoulder-width apart, with arms and maintaining the arc shape of the body. bar. Bring the body up to return to the starting position, and
straight. Place the feet against the shoulder rests with hold the carriage against the stopper momentarily before
the legs parallel. Establish a line that runs from the knees repeating.
through the thighs, hips, trunk, and shoulders and out the top
of the head.

161
Reformer
Full body integration I
Elephant
Fundamental

The elephant and the Reformer: Up Stretch (page trunk, shoulders, and arms and the other runs from
Muscle Focus 163) are almost identical except that the elephant the hips down the legs and through the heels. They
is performed with the feet flat. This adjustment form a pyramid, with the tailbone, reaching up toward
Abdominal muscles
increases the stretch down the back of the legs, which the ceiling, as the top point.
Back extensors
can be further enhanced by lifting the toes. Although
this exercise is sometimes performed with a round Imagery
Objectives
back, my preference is to keep the spine extended, The legs move like a pendulum swinging from the
To develop trunk stabilization
establishing one long line from the hip joints through hip joints. The movement should be disassociated
To improve hamstring and shoulder
flexibility
the trunk, shoulders, arms, and hands. This ensures from the pelvis and the trunk. The image of using the
To develop core strength
strong work of the back extensors (in co-contraction abdominal muscles to pull in the legs deepens the
with the abdominal muscles), particularly those of the abdominal work. Be aware, however, that physiologi-
mid- and upper back. It also accommodates a deep cally the abdominals do not pull the legs in; they help
R e s i s ta n c e
stretch of the shoulders and, by activating the back stabilize the trunk.
Light Medium Heavy extensors, pulls the pelvis in an anterior direction,
accentuating the hamstring stretch. Maintain stability of the arms, shoulders, and
trunk.
The legs should move back and forth fluidly,
emphasizing the inward phase. The range of motion Align the head with the spine and maintain the
pyramid shape throughout the exercise.
of the hip joint and the distance the carriage travels
should be relatively small. Two energy lines are pres- Keep the weight on the heels to maximize the
stretch down the back of the legs.
ent throughout: one runs from the hips through the

Exhale. Stand on the carriage with the body in a pyramid Inhale. Move the carriage back, hinging at the hip joint. Exhale. Draw the abdominal muscles in and hinge at the hip
shape, pelvis high in the air and hands on the foot bar, shoul- joint, bringing the carriage forward toward the stopper, return-
der-width apart. Place the heels against the shoulder rests ing to the starting position.
with the feet flat on the carriage, and lift the toes slightly.

162
 Reformer
Full body integration I
Up Stretch
Intermediate

This exercise and its many variations, all based on Imagery

the pyramid position, are about creating straight lines As with the Reformer: Elephant (page 162), there Muscle Focus
and pivoting from specific joints. The line of the body is a sense of pulling the legs in with the abdominal Abdominal muscles
extends from the hips through the trunk, shoulders, muscles. I like to visualize a pyramid (which is what Back extensors
arms, and hands. With this line serving as a solid I often call this exercise), with the tailbone as its tip
foundation, the legs merely move in and out like a and the feet and hands as its base. As the legs go Objectives
pendulum, creating a second straight line. Trunk back and forth the size of the base changes, but the To develop trunk and shoulder
stabilization and core strength are the essence of pyramid shape remains constant with the tailbone stabilization
this exercise, with a coordinated contraction of the reaching skyward. To improve hamstring and shoulder
abdominal muscles (which prevent hyperlordosis flexibility
as the carriage moves out) and the back extensors Maintain the stability of the arms, shoulders, To develop core strength
(which prevent spinal flexion as the carriage returns and trunk.
toward the stopper). The shoulders should remain Align the head with the spine.
R e s i s ta n c e
firm and stable, establishing a strong connection to Press the heels into the shoulder rests.
Light Medium Heavy
the trunk.
As with most of the FBI exercises, using less resis-
tance increases the level of difficulty, particularly chal-
lenging the body’s core strength and stabilization.

Exhale. Stand on the carriage and place the hands on the foot Inhale. Move the carriage back, stabilizing the trunk and Exhale. Draw the abdominal muscles in, hinging at the hip
bar, shoulder-width apart. The pelvis is high in the air and the shoulders and hinging at the hip joint. joint, bringing the carriage forward towards the stopper, and
feet are in front of the shoulder rests, with the heels pressing returning to the starting position.
into them halfway up.

163
Reformer
Full body integration II
Long Stretch
Intermediate

The long stretch begins in the Reformer: Up Stretch into all forms of the push-up, heightening both its
Muscle Focus (page 163) position. Lower the pelvis from this high integrity and intensity.
point to a Mat Work: Front Support position (page 83),
Abdominal muscles
commonly regarded as a push-up position, keeping Imagery
Scapular stabilizers
the arms stable and pivoting from the shoulder and Imagine the feeling of being catapulted out of a
Objectives hip joints. Without altering the position of the body cannon. This powerful image initially feels unstable
and with only the arms generating the movement, and perhaps frightening. But once you establish a
To develop trunk and scapular
stabilization
glide the body forward over the foot bar, moving the strong, stable platform with the body, your confi-
To develop core strength
carriage all the way to the stopper and then back to dence—and your enjoyment of performing this chal-
To strengthen the shoulder flexors
the starting position. lenging movement—will grow.
Fitness enthusiasts who have grown up doing hun-
dreds of push-ups will soon recognize that this exer- Maintain scapular depression and abduction.
R e s i s ta n c e
cise takes the common push-up to a whole new level Align the head with the spine.
Light Medium Heavy of difficulty. The precision, control, and core strength Assume a slight posterior tilt of the pelvis to
achieved in the long stretch can then be incorporated ensure abdominal engagement and to protect
the lower back.

Exhale. Start in the pyramid position (see up stretch, page Still exhaling, lower the body to a push-up position without Exhale. Push the carriage back to the starting position.
163): pelvis high in the air, hands on the foot bar and shoulder- altering the angle of the arms or shifting the shoulders.
width apart, and feet in front of the shoulder rests with the Inhale. Glide the body forward over the foot bar until the car-
heels pressing against them midway up. riage reaches the stopper.

164
 Reformer
Full body integration II
Balance Control Front
Advanced

This exercise resembles the Reformer: Long Stretch challenge and create a beautiful line, I have added
(page 164). However, it places the body in a more plantarflexion of the feet to the positioning of this Muscle Focus
unstable and somewhat precarious position, which exercise, which is classically performed with the feet
Abdominal muscles
raises the level of difficulty considerably. Co-contrac- either in a neutral position or dorsiflexed.
Scapular abductors
tion of the abdominal muscles and the back extensors
creates the necessary stabilization and support for Imagery
Objectives
the movement and exemplifies the meaning of core Visualize the body suspended like a drawbridge. The
To develop trunk and scapular
strength. In addition, proper form in this exercise movement of the arms, like the mobile section of the stabilization
demands shoulder stabilization and immaculate bridge, occurs independently of the rest of the body. To develop core strength
mechanics of the shoulder girdle. There should be a sensation of floating—the more To strengthen the shoulder flexors
I recommend orienting the pelvis toward a posterior relaxed you can feel, the better. In addition, visual-
tilt, which provides a mechanical advantage to the ize one strong energy line running through the body
R e s i s ta n c e
abdominal muscles and prevents the pelvis from sink- from the tips of the toes to the top of the head, and
Light Medium Heavy
ing. Dropping the pelvis places pressure on the lower a second line running from the shoulders through the
back, compromises the stability of the entire structure, arms, hands, and fingers.
and may result in injury. Likewise, depression and
abduction of the scapulae reinforces the stability of Stabilize the trunk.
the upper body, and allowing this area to collapse Minimize movement of the scapulae.
may result in strain or other injuries. To increase the Keep the feet plantarflexed.

Inhale. Place the hands on the shoulder rests and align the Exhale. Flex the shoulders, pushing the carriage toward the Inhale. Control the carriage as it moves back to the starting
shoulders directly above them. Stabilize the upper body and back of the reformer and hinging at the shoulder joints while position.
place one foot on the foot bar in a plantarflexed position. maintaining the stable, planklike position of the body.
Straighten the leg and lower the body into a plank position,
then position the other foot on the foot bar with minimal shift-
ing of weight. Ensure that the body is in one straight line.

165
Reformer
Full body integration II
Balance Control Back Prep
Advanced

This exercise divides the body into two separate units eliminates the L shape and the upright trunk. Avoid
Muscle Focus in terms of function: the upper section, the trunk; and rounding even if it means minimizing the degree of
the lower section, the legs. The hinging action occurs movement. To take this exercise one step further to
Back extensors
at the hip and shoulder joints. The movement is rela- a Reformer: Balance Control Back, lift the pelvis up
Shoulder extensors
tively small and the focus is primarily on maintaining so that the body forms a straight line as in Mat Work:
Elbow extensors
an L shape of the trunk and legs. The L shape opens Back Support (page 88).
Objectives slightly as the shoulders extend and the carriage is
moved back, but it soon returns to position as the Imagery
To develop trunk and scapular
stabilization
carriage moves forward toward the stopper. The letter L provides a good image to help achieve the
To strengthen the shoulder and
The back extensors and scapular depressors, forti- initial position. Visualize two spring-loaded hinges: one
elbow extensors fied by the abdominals, stabilize the trunk. The move- in the shoulder joint and one in the hip joint. These
To develop hip extensor control ment is initiated by the shoulder extensors. The hip joints open slightly and then spring back to position.
extensors also play an important role in stabilizing the
lower body; they should remain engaged throughout Maintain a neutral spine position.
R e s i s ta n c e

the exercise. A common tendency, particularly when Keep the back extensors activated.
Light Medium Heavy
the pectorals are tight, is to round the trunk, which Emphasize scapular depression.

Inhale. Face the foot bar and place the hands on the shoulder Exhale. Extend the shoulders as you push the carriage back, Inhale. Control the carriage as it returns to the starting position.
rests. Set the feet on the foot bar with the legs parallel. Estab- keeping the back straight.
lish an L position with the legs and the trunk.

166
 Universal Reformer

Arm Work scapulohumeral rhythm. Many of the movements of the

arm require intricate coordination of the muscles of the
There are myriad choices of upper body exercises in scapulae to prevent undesired movements and provide
Pilates. Probably this is because Joe Pilates was a man, a stable base on which the arms can work. Furthermore,
and men often focus their physical training on the upper coordinated use of the rotator cuff when elevating the
body. I have arranged the many arm work exercises into arms is essential to prevent undesired upward motion
series or groupings to simplify the choices and enhance of the head of the humerus into the overlying structures
the organization of the session. Rather than choosing (impingement). Without correct mechanics, it is likely
from individual exercises, you can choose whole series, that at some point problems will occur in the shoulder,
which are formulated in such a way that each one offers the neck, or even the back.
a well-balanced upper body workout that challenges the I like to advance the notion of one area stabilizing the
body in different ways and offers variety in both execu- body while another area moves freely (disassociation). In
tion and effect. the case of the shoulder, the scapulae provide support as
A crucial element in arm work is clearly the shoul- the arms (glenohumeral joint) move uninterrupted. The
der. The shoulder is a wonderfully mobile joint, but at scapulae should move in relation to the movement of the
the same time it is very unstable. It relies mostly on arm, but the amount and direction of the movement must
the musculature for support and thus is often called a be proportional. The degree and direction of movement,
muscle-dependent joint. Immaculate shoulder mechanics or the lack thereof, is determined by the synergists. The
are required to reap the benefits of the arm work. As the image (used in the hip work) of a spoon stirring a pot of
movements become more difficult and you enter into the syrup can also be used with the shoulder. The
advanced or master level repertoire, this fact becomes movement of the arm should be smooth and
even more pertinent, as the vast majority of the higher uninterrupted, as the scapulae make small
level work relies heavily on shoulder support. intricate adjustments to accommodate the
Correct shoulder mechanics involve a coordinated, movement of the arm.
linked movement of the humerus and scapula termed the

167
Reformer
Arm work
Supine Arm Extension
Fundamental

The supine arms series is performed in a supine Imagery

Muscle Focus position with the spine in neutral, requiring extensive Imagine that you are swimming on your back and
use of the core stabilizers. Emphasize developing your arms are like large fins, pushing the water and
Latissimus dorsi
a rhythmic coordination of the shoulder stabilizers, propelling the body with each movement of the arms.
Objectives specifically the lower trapezius (which helps maintain Keep the movement smooth and integrated with the
scapular depression) and the serratus anterior (which stabilizers of the body. I always say, the better the
To strengthen the shoulder
extensors
helps maintain scapular abduction) with the muscles stabilization, the better the mobilization. In this case
To develop trunk and scapular
that move the shoulder. The scapulohumeral rhythm the focus of the movement is in the glenohumeral joint
stabilization helps prevent excessive elevation and adduction of and the stabilization is in the trunk and scapulae.
the scapulae during the arm movements.
R e s i s ta n c e
This series is particularly valuable because it places Maintain pelvic–lumbar and scapular stabiliza-
the body in a safe, comfortable, nonweight-bear- tion.
Light Medium Heavy
ing position, developing arm and shoulder strength Use a smooth and even dynamic during both the
together with trunk stabilization. All of the work occurs concentric and eccentric phases.
in a range of motion below shoulder height, which is Keep the arms straight without placing excessive
valuable for people who have painful conditions such force on the elbow.
as impingement syndrome, in which lifting the arm
higher than the shoulder is often contraindicated.

Inhale. Lie supine on the reformer with a neutral spine, knees Exhale. Extend the arms straight down toward the carriage, Inhale. Return to the starting position.
and hips in a tabletop position. Hold the arms perpendicular pausing when they reach the sides of the body, in line with the
to the carriage, with the shoulders stable and the hands in the shoulders and parallel to the carriage.
straps. Maintain slight tension in the straps, with the palms
facing the knees.

168
 Reformer
Arm work
Supine Arm Adduction
Fundamental

This exercise is similar to the Reformer: Supine Arm Imagery

Extension (page 168), except that the arms adduct Use an image similar to that for the supine arm exten- Muscle Focus
to the sides of the trunk. Emphasize the same points sion. The feeling with each arm movement toward the Latissimus dorsi
as in the shoulder extension exercise, including the body should be one of propelling the body through
neutral spine, trunk stabilization, and scapular depres- water or soft gel. Objectives
sion and abduction. In this exercise the scapulae
To strengthen the shoulder
naturally tend to adduct, or squeeze together. Lying Maintain pelvic–lumbar stabilization.
adductors
supine enables you to feel the scapulae against the Avoid elevating and adducting the scapulae.
To develop trunk and scapular
carriage and keep them spread out. Face the palms toward the hips. stabilization
Keep the arms straight without excessive force
on the elbows.
R e s i s ta n c e

Light Medium Heavy

Inhale. Lie supine on the reformer with a neutral spine and Exhale. Adduct the arms and gently press them against the Inhale. Return to the starting position.
the knees and hips in a tabletop position. Hold the arms out sides of the body.
to the sides in a T position, with the shoulders stable and the
hands in the straps. Maintain slight tension in the straps, with
the palms facing the sides of the body.

169
Reformer
Arm work
Supine Arm Circles
Fundamental

The circles are a combination of the Reformer: Supine Imagery

Muscle Focus Arm Extension and Reformer: Supine Arm Adduction The arm movement in the circles should be fluid and
exercises (pages 168 and 169). The name can be as large as possible, reaching each point of the pat-
Latissimus dorsi
misleading. Rather than tracing a true circle, the arms tern and rotating accordingly. The feeling should be like
Objectives move in an elliptical pattern created by joining the lines moving through gel, providing a sense of resistance
of movement of the prior two exercises. By drawing the throughout. There should be no difference in sensa-
To strengthen the shoulder
extensors and adductors
pattern as large as possible you will achieve maximum tion or presentation between the concentric phases
To develop trunk and scapular
range of motion of the glenohumeral joint. and eccentric phases.
stabilization This movement can also be performed in reverse
To improve shoulder mobility (called circles reverse). Observe the same principles Do not raise the arms above shoulder height.
of maximizing the range of motion. Maintain flowing movement.
R e s i s ta n c e
Define exact points that describe the shape of
the pattern.
Light Medium Heavy

Inhale. Lie supine on the reformer with a neutral spine and Exhale. Adduct the arms and gently press them against the Inhale. Lift the arms up to a position perpendicular to the car-
the knees and hips in a tabletop position. Hold the arms out sides of the body. Internally rotate the arms so that the palms riage. Return the arms to the starting T position.
to the sides in a T position, keeping the shoulders stable and face the carriage.
placing the hands in the straps. Maintain slight tension in the
straps, with the palms facing the sides of the body.

170
 Reformer
Arm work
Supine Triceps
Fundamental

The motion in this exercise focuses solely on the results in adduction of the scapulae and thrusting
forearm, isolating the movement of the elbow. The the ribs forward.) Muscle Focus
wrist must remain straight and firm, creating a line
Imagery Triceps
from the elbow through the fingers. The arms should
press into the sides of the body throughout to assist Imagine pushing through water and propelling yourself Objectives
in keeping the shoulders stable and maintaining good forward with only your forearms, like an upside down
To strengthen the elbow extensors
alignment. The movement commences with the elbow dog paddle.
To develop trunk and scapular
at a 90-degree angle and the fingers pointing straight stabilization
Hold the arms parallel to the carriage, in line
up toward the ceiling. It ends with the elbow at 180
with the shoulder, in the final position.
degrees, with the arms and fingers forming a straight
Press the elbows against the sides of the body
line with the shoulders. The arms stay parallel to the R e s i s ta n c e

and keep the upper arms still throughout the Light Medium Heavy
floor and in line with the shoulders rather than push-
exercise.
ing down onto the carriage. (Pushing down onto the
Keep the wrists stable in a neutral position.
carriage with the elbows, a common mistake, often

Inhale. Lie supine on the reformer with a neutral spine and Exhale. Extend the elbows, pressing the hands down toward Inhale. Return to the starting position.
the knees and hips in a tabletop position. Place the arms by the carriage. Pause when the arms are in a straight line paral-
the sides of the body with the elbows at a 90-degree angle. lel to the carriage.
Maintain slight tension in the straps, with the palms facing
the foot bar.

171
Reformer
Arm work
Seated Chest Expansion
Intermediate

The foundation of this series is keeping the trunk Imagery

Muscle Focus upright and as close to neutral alignment as pos- Many people visualize a horizontal back-and-forth
sible. Avoid the common tendency to round the upper motion of the arms in this exercise. I prefer to imagine
Latissimus dorsi
body or to thrust the ribs forward and hyperextend the fingertips reaching down to the floor while the head
Objectives the lumbar spine. As the arms move toward the foot simultaneously reaches up toward the ceiling.
bar, the shoulders extend beyond the centerline of
To strengthen the shoulder
the body by a small amount. (How far is dictated by Keep the trunk upright and stable.
extensors
strength, flexibility, and the ability to maintain correct Focus on the fingertips reaching toward the floor.
To develop trunk stabilization
trunk alignment. Once alignment is compromised, the Avoid thrusting the ribs forward.
exercise has exceeded its functional range of motion.)
R e s i s ta n c e
Extending the shoulders beyond this range of motion
Light Medium Heavy causes compensations, including shoulder elevation
and incorrect muscle recruitment.

Inhale. Sit upright at the edge of the carriage (closest to the Exhale. Extend the shoulders as far back as possible without Inhale. Return to the starting position.
foot bar) facing the back of the reformer, with the legs straight compromising the upright alignment of the trunk (10 to 20
and between the shoulder rests. Hold the straps with the degrees past the plumb line).
palms facing back and fingertips reaching toward the floor.
Keep the arms close to the sides of the body, approximately
20 to 30 degrees forward of the plumb line.

172
 Reformer
Arm work
Seated Biceps
Intermediate

As with the Reformer: Seated Chest Expansion (page Imagery

172), maintain a strong, balanced neutral spine posi- The trunk and upper arm should create a stable plat- Muscle Focus
tion with correct upright alignment. Avoid leaning back, form for the lower arm to move on. The sensation Biceps
which is a common mistake in this exercise. You should be like resting the upper arms on a table; the
should feel all the trunk stabilizers working. movement of the lower arms is completely disassoci- Objectives
The upper arms play a crucial role in the proper ated from the upper arms. This image counters the To strengthen the elbow flexors
execution of this exercise. Reach directly forward and tendency to lift the arms, resulting in shoulder flexion To develop trunk stabilization
keep them absolutely stable and parallel to the floor, as opposed to isolated flexion of the elbows.
not dropping down or lifting up. Any deviation involves
improper muscle recruitment and possible undesired Keep the upper arms parallel to the carriage and R e s i s ta n c e

elevation of the shoulders. This in turn compromises to each other throughout the exercise. Light Medium Heavy

the isolated motion of the elbows and contraction of Straighten the elbows completely after each
the biceps. repetition.
Maintain the upright alignment of the trunk.

Inhale. Sit upright at the edge of the carriage (closest to Exhale. Bend the elbows to 90 degrees or beyond (as long Inhale. Return to the starting position.
the foot bar) facing the back of the reformer, with the legs as correct alignment can be maintained), keeping the upper
straight and between the shoulder rests. Straighten the arms arms at a consistent level.
forward at shoulder height parallel to the carriage, and hold
the straps with the palms facing up.

173
Reformer
Arm work
Seated Rhomboids
Intermediate

Although the name of this exercise singles out the Imagery

Muscle Focus rhomboids, the emphasis is initially on scapular sta- The palms are like two
bilization and horizontal abduction of the shoulders. spotlights shining beams
Posterior deltoid
As in the Reformer: Seated Biceps (page 173), focus of light toward the face.
Rhomboids
on keeping the upper arm at a right angle to the body The more stable the arm
Objectives and parallel to the carriage. Horizontally abduct the position is, and the more
arms only to the point where the scapulae are about to isolated the movement in
To strengthen the shoulder
horizontal abductors
retract. Be aware, however, of the rhomboids (located the glenohumeral joint is,
To develop trunk stabilization
between the scapulae) and focus the energy there. the better.
At a later stage, when good form and control have
been achieved, you can add scapular adduction. The Externally rotate the
R e s i s ta n c e
adduction occurs once you have reached the end point shoulders slightly
Light Medium Heavy of glenohumeral horizontal abduction. This should be to avoid internal
rotation. Remember to keep
viewed as an isolated motion of the scapulae and the palms facing in
not part of the movement of the humerus. After the Keep the humerus toward the head at all
scapular adduction, the scapulae then abduct before parallel to the floor at times.
all times.
the arms return to the starting position.
Avoid elevating the
shoulders.

Inhale. Sit upright at the edge of the carriage, facing the back Exhale. Keeping the elbows on the same horizontal line and Inhale. Return to the starting position.
of the reformer with the legs straight and between the shoul- holding the 90-degree angle, horizontally abduct the arms.
der rests. Thread the arms through the straps and place them
on the forearms, bending the elbows to a 90-degree angle.
Make sure the upper arms are at shoulder height, parallel to
the carriage and to each other, with the palms facing the body.

174
 Reformer
Arm work
Seated Hug-a-Tree
Intermediate

The image of hugging a tree often results in round- Imagery

ing the arms and shoulders, which is contrary to the Imagine sitting inside a barrel with the arms reaching Muscle Focus
goals of this exercise. As the arms are horizontally out to touch its sides. The tree image works well for Pectorals
adducted, I advise focusing on the mid- and upper back the trunk of the body, which should feel like the strong,
extensors, which prevents flexion and collapse of the sturdy trunk of a tree. Objectives
upper thoracic spine. Elongating the arms out to the
To strengthen the shoulder
sides rather than rounding them encourages correct Keep the back and shoulders broad and the
horizontal adductors
muscle recruitment, keeps the resistance engaged scapulae open (abducted).
To develop trunk stabilization
throughout the range of motion, and creates a long Keep the hands within your peripheral vision.
lever arm, which makes the exercise more challeng- Externally rotate the shoulders slightly, leading
ing. I cannot emphasize enough the importance of a the movement with the small finger. R e s i s ta n c e

strong upright position and a stable trunk. Light Medium Heavy

Inhale. Sit upright on the carriage with the back of the pelvis Exhale. Draw the arms toward each other until they are paral- Inhale. Maximize the eccentric contraction of the horizontal
against the shoulder rests, facing the front of the reformer lel to each other and in line with the shoulders. adductors of the shoulders as the arms return to a T position
with the legs directly forward. Hold the arms out to the sides without moving the scapulae.
in a T position, keeping the elbows straight but not locked.

175
Reformer
Arm work
Seated Salute
Intermediate

Although the focus of this exercise is the triceps, Imagery

Muscle Focus this series emphasizes trunk stabilization and cor- Imagine the arms gliding along a ramp slightly above
rect positioning of the scapulae. Avoid the tendency the horizon. Envisioning the horizon encourages a
Triceps
to round the upper body and elevate the shoulders. long, seemingly infinite line.
Objectives A good indication of the correct height of the arms is
for the ropes to be slightly above the shoulders but Maintain scapular depression throughout the
To strengthen the elbow extensors exercise.
not touching them. The arms will travel on a slight
To develop trunk and scapular
diagonal. Keep the elbows lifted and reaching out to the
stabilization
sides when bent.
Direct the fingers along the line of the
R e s i s ta n c e
movement.
Light Medium Heavy

Inhale. Sit upright on the carriage with the back of the pelvis Exhale. Straighten the arms forward on the diagonal, 20 to 30 Inhale. Bend the elbows out and return to the starting posi-
against the shoulder rests. Face the front of the reformer with degrees above horizontal. tion, with the fingers still facing forward.
the legs directly forward. Place the hands in the straps with
the elbows out to the sides. Align the hands with the temples,
fingertips facing forward in the direction of the movement.

176
 Reformer
Arm work
Kneeling Chest Expansion
Intermediate

This exercise is far more challenging than the seated you can add a rotation of the head to one side and then
version (page 172), the standing version on the cadillac the other, bringing it back to center before returning the Muscle Focus
(page 228), or the version on the arm chair (page 295), arms forward to the starting position. Alternate the side
Latissimus dorsi
primarily due to the element of instability. It requires a the head first turns to with each repetition.
very high degree of trunk stabilization, balance, control, Objectives
and focus. The control manifests particularly in the Imagery
To strengthen the shoulder
eccentric phase of the exercise, as the arms return to The trunk should feel like the trunk of a tree—tall, extensors
the starting position. If this phase is done too quickly, upright, and able to adapt to the subtle shifts as the To strengthen the triceps
the carriage slides back to the stopper and the body arms move back and forth. As with the seated version, To develop trunk stabilization
lunges forward, which can cause injury. imagine the fingertips reaching down to the floor while
Although a neutral spine is the ideal position, I often the head simultaneously reaches up toward the ceil-
R e s i s ta n c e
tilt the pelvis slightly posteriorly, which encourages ing. The head should then turn from side to side like a
Light Medium Heavy
abdominal activation. This in turn counters the tendency well-lubricated ball on ball bearings.
to flex at the hips, tilt the pelvis anteriorly, thrust the ribs
forward, and hyperextend the back. Move the arms back Keep the trunk upright and stable.
toward the foot bar, extending the shoulders slightly Keep the hip flexors stretched, sensing an
beyond the plumb line. Once you have mastered the elongation through the thighs.
movement of the arms and stabilization of the trunk, Avoid thrusting the ribs forward.

Inhale. Kneel facing the back of the reformer with the knees Exhale. Extend the shoulders as far back as possible without Inhale. Return to the starting position.
against the shoulder rests and the body upright. Hold the ropes compromising the upright alignment of the trunk (10 to 20
in the hands, just above the straps, with the palms facing each degrees past the plumb line). In this position you may also
other. Place the arms close to the sides of the body, approxi- rotate the head from side to side and back to center.
mately 20 to 30 degrees forward of the plumb line.

177
Reformer
Arm work
Kneeling Arm Circles
Intermediate

Few series of exercises challenge the upper body the arms higher than the flexibility of the shoulders
Muscle Focus together with the trunk as profoundly as the arms allows as this will result in scapular elevation and
kneeling series. I have given these exercises to ath- tension in the neck.
Shoulder flexors (forward circles)
letes of many disciplines and they have all found them Due to the kneeling position, the center of gravity
Shoulder abductors (reverse
circles) challenging and extremely beneficial. Swimmers in of the body is high and the lever arm (the trunk) is
particular enjoy doing them as they address muscles long; also the resistance is relatively light, making
Objectives and patterns fundamental to swimming. the carriage unstable. All this results in a precarious
To strengthen the shoulder
There is a tendency to overuse the quadriceps and position of the body. The fact that the body is situated
flexors (forward) and the shoulder often the comment is that the legs are tiring more in the balance offers great biofeedback. Believe me, you
abductors (reverse) than the arms. As you learn to utilize the muscles of only need to feel that you are being catapulted forward
To develop control of the scapulae the core and the trunk becomes more stable, there once and the body learns very quickly how to control
To develop trunk stabilization will be less need to rely on the legs for support. As the movement and stabilize. I avoid doing this particular
with the Reformer: Kneeling Chest Expansion (page series with pregnant women due to their changing
R e s i s ta n c e 177), tilt the pelvis slightly posteriorly and focus on center of gravity, added weight, diminished balance,
Light Medium Heavy elongating the hip flexors and thighs. Avoid elevating and the obvious associated danger of falling.

Inhale. Kneel facing the foot bar with the feet up against the Exhale. Reach the arms forward and upward, flexing the shoul- Inhale. Rotate the arms as they reach overhead so the palms
shoulder rests and the trunk upright. Hold the straps with the ders, the palms continuing to face upward. face the front.
palms facing forward and the arms by the sides of the body.

178
 Kneeling Arm Circles

You can also perform this exercise in the reverse way down to the sides of the body. This encourages a
direction. This adds to the challenge of stabilizing light and effortless feel in the arms.
and works the shoulder abductors profoundly. It is
Face the palms upward during shoulder flexion
surprising how much more difficult this variation is
(as the arms move from directly in front of the
than standard circles, and it may require that you
shoulders to overhead).
reduce the resistance.
Face the palms forward during shoulder
Imagery abduction (as the arms reach out to the sides
and up overhead).
In the initial phase I like to imagine that there is a large Keep arms within peripheral vision as they circle
light beach ball in each hand that I am lifting up as if around to the sides.
to toss them high into the air. The arms rotate at the Avoid elevating the scapulae as the arms rise
top, and the palms face front, small finger leading the above shoulder height.

Still inhaling, circle the arms around. Exhale. Return the arms to the sides of the body.

179
Reformer
Arm work
Kneeling Salute
Intermediate

The focus of this exercise, as with the seated version Imagery

Muscle Focus (page 176) and the version performed on the arm Imagine the hands shaving the back of the head as
chair (page 298), is the triceps. But given the unstable the arms straighten and bend. The triangular shape
Triceps
position, the shoulder girdle being higher up, and the created by the fingers should appear as a spearhead
Objectives hands traveling upward rather than forward, creating leading the movement.
more pull on the springs and thus more resistance,
To strengthen the elbow extensors Maintain scapular depression throughout the
and shoulder abductors
it is a great deal more challenging. There is a strong
tendency to round the upper body, elevate the shoul- exercise.
To develop trunk stabilization
ders, and move the arms forward. This should be Keep the elbows lifted and facing out.
avoided at all costs. Direct the fingers along the line of movement.
R e s i s ta n c e

Light Medium Heavy

Inhale. Kneel facing the foot bar with the feet up against the Exhale. Straighten the elbows, abducting the shoulders and Inhale. Bend the elbows returning to the starting position.
shoulder rests and the trunk upright. Hold the straps with the keeping the fingers touching while reaching up to the ceiling.
hands behind the head, thumbs and index fingers touching,
creating a triangle with the fingers. The elbows remain wide,
reaching out to the sides.

180
 Reformer
Arm work
Kneeling Biceps
Intermediate

This exercise is similar in many ways to the Cadillac: the masthead of an old wooden ship, the figurine at
Standing Biceps (page 231) in that both impart a feel- the front of these majestic boats. With each bend of Muscle Focus
ing of a profound stretch across the chest. In addition the arms the chest should open more, with a feeling
Biceps
the long head of the biceps is held in a fully stretched of reaching the chest forward (without thrusting the
position adding to the challenge and to the flexibility ribs out). Objectives
of the arms and shoulders.
Keep the upper arms still throughout the To strengthen the elbow flexors
Imagery movement. To stretch the chest and anterior
Keep the arms parallel to each other. aspect of the shoulder
Although the trunk is upright rather than leaning To develop trunk stabilization
Maintain scapular stability.
forward as in the standing biceps, the same imagery
can be employed-—that of the body being likened to R e s i s ta n c e

Light Medium Heavy

Inhale. Kneel facing the foot bar with the feet up against the Exhale. Bend the elbows, keeping the upper arms absolutely Inhale. Straighten the elbows, returning to the starting posi-
shoulder rests and the trunk upright. Hold the straps with the still. tion.
arms reaching back.

181
Reformer
Arm work
Rowing Back I
Intermediate

The rowing series, beginning with this exercise, mobility with maximal stability of the trunk illuminates
Muscle Focus effectively integrates and displays all the wonderful the principle of functional range of motion. Avoid neck
elements of Pilates. When viewing someone doing tension and shoulder elevation, which often occur
Posterior deltoid and rhomboids
this series, you can readily assess their competence because of the enormous amount of control required
Objectives and understanding of the method’s intricacies. The of the upper body. Above all, this exercise is about
coordinated muscle activation in this exercise is key. flow.
To strengthen the shoulder
horizontal abductors
The combination of upper body support and shoulder
To develop shoulder mobility and
scapular stability
To increase abdominal control

R e s i s ta n c e

Light Medium Heavy

Exhale. Sit upright on the carriage with the back to the foot Inhale. Bring the hands to the sternum, with the elbows wide. Exhale. Roll down into a supine position, keeping the hands in
bar, about a third of the way down the carriage to allow sup- front of the sternum and maintaining flexion of the trunk.
port for the lower back in the supine position. Keep the legs
straight and between the shoulder rests (they may be crossed)
and the arms straight out and parallel to the floor. Hold the
straps with the hands together and palms facing in.

182
 Rowing Back I

Imagery Bring the hands to the chest before rolling down

Rowing a boat is a good visual image of the action in the first phase of the exercise.
in this exercise. I like to imagine a long, sleek boat Keep the carriage still when moving from the
gliding across smooth water as I use long, dynamic supine position to forward flexion and taking the
arms from the side to the back.
strokes to propel it.
Take the arms out to the sides of the body and
Place the foot bar in the down position before over as high as possible, as if swimming the
starting. butterfly, before rolling the spine up to a sitting
position.

Inhale. Remaining in the supine position, internally rotate the Exhale. Transfer the trunk into forward flexion over the legs Inhale. Remain in forward flexion, stretching the hamstrings.
shoulders and straighten the arms out to the sides to attain a while reaching the arms behind the body and touching the Bring the arms through the sides of the body and over, as
T position with the arms. Pause. hands together. Keep the carriage still and maintain tension if swimming the butterfly, to the front alongside the legs.
on the straps throughout this phase. Exhale. Roll up to the starting position.

183
Reformer
Arm work
Rowing Back II
Intermediate

The emphasis on full-body integration continues in tendency to throw the pelvis forward at this point,
Muscle Focus this exercise. The focus is directed to the recruitment which results in an anterior tilt and hyperlordosis, plac-
of the biceps, which are held in an isometric contrac- ing excessive strain on the lower back. In the classic
Biceps
tion at 90 degrees of elbow flexion for much of the form of this exercise the trunk was held in extension
Objectives exercise. Again, this exercise requires great control throughout the movement. I prefer to roll down, rein-
of the upper body. forcing the familiar pattern of spinal articulation and
To strengthen the elbow flexors
Focus on the coordinated contraction of the abdomi- reducing the chance of hyperextending the lower back.
To develop abdominal and back
control
nal muscles and the back extensors, particularly when Throughout the movement, the arm motion should feel
lifting from supine into a sitting position. There is a like an extension of the movement of the trunk.

R e s i s ta n c e

Light Medium Heavy

Exhale. Sit upright on the carriage with your back to the foot Inhale. Bend the elbows to 90 degrees. Exhale. Roll down into a supine position, maintaining flexion
bar, approximately one-third of the way down the carriage (to of the trunk and lowering the elbows to the sides of the body,
allow support for the lower back when in the supine position) holding the 90-degree angle in the elbows.
and with the legs straight and between the shoulder rests
(they may be crossed). Hold the straps in the hands, with
the arms straight out in front and parallel to the floor, hands
facing upward.

184
 Rowing Back II

Imagery Place the foot bar in the down position before

starting.
I enjoy feeling the undulating, circular motion of the
Keep the elbows at a 90-degree angle when
entire trunk as it rolls down and then unwinds to roll
rolling down to the supine position.
up; coordinating the arm movement with that of the
Hold the elbows firmly by the sides of the body
trunk accentuates the rolling sensation. Visualizing
when supine.
this flowing, rhythmic motion will assist in giving the
Begin the lift with slight lumbar flexion before
desired dynamic to this exercise.
transitioning into trunk extension.

Inhale. Pause in the supine position, maintaining a stable Exhale. Lift the body by drawing in the abdominal muscles
trunk and arm position. and deepening the spinal flexion. Articulate through the spine
to reach the upright sitting position. Simultaneously bring the
arms up and forward to the starting position.

185
Reformer
Arm work
Rowing Front I
Intermediate

In this exercise the trunk should be upright, facing the sensation that the body is being pulled backward.
Muscle Focus foot bar, and should feel as sturdy as the trunk of a If the hamstrings are tight or the back muscles are
huge tree. This feeling is achieved by co-contracting weak, sitting on a pad or small box to elevate the body
Deltoids
the abdominal muscles and the back extensors. The is advisable; this takes the strain off the hamstrings
Lower trapezius
focus is on stillness of the trunk and mobility of the and back extensors. Avoid leaning back and prevent
Objectives shoulders. Having the resistance pulling from behind the arms from going behind the body, keeping them
makes the movement more challenging and gives the in your peripheral vision as they circle around.
To strengthen the shoulder flexors
and scapulae stabilizers
To develop trunk stabilization

R e s i s ta n c e

Light Medium Heavy

Inhale. Sit upright facing the foot bar with the back of the Exhale. Straighten the arms forward on a slight upward diago- Inhale. Lower the arms to the carriage, reaching as far for-
pelvis against the shoulder rests. Straighten the legs forward nal. ward as possible, and touch the carriage with the fingertips.
and bend the arms with the hands touching the sides of the
chest, palms facing down and elbows reaching out to the
sides. Place the thumbs in the straps with the rope running
under the armpits.

186
 Rowing Front I

Imagery Stabilize the trunk and maintain an upright

Visualize laser beams shooting out from the fingertips position throughout the movement.
as you take the arms through this multidirectional Depress the scapulae prior to the movement.
movement, maximizing the range in all directions. Reach as far forward as possible on the
carriage while lowering the arms after the elbow
extension.

Exhale. Lift the arms overhead, internally rotating the shoul- Circle the arms around and down to the sides, palms facing Inhale. Bend the arms and lift them up to the starting posi-
der so that the ropes pass the arms unobstructed. forward. tion.

187
Reformer
Arm work
Rowing Front II
Intermediate

Proper execution of this exercise requires not only arms and then the fingers. By focusing on extending
Muscle Focus trunk strength and stability but also hamstring flex- the spine and achieving a straight diagonal line with
ibility. The transition from flexion to extension of the the body and then with the arms, you avoid common
Back extensors
trunk should be initiated from the lower back, with mistakes such as shoulder elevation and inadequate
Deltoids
the energy flowing up through the trunk toward the extension of the trunk.
Objective
To strengthen the back extensors,
elbow extensors, and shoulder
flexors

R e s i s ta n c e

Light Medium Heavy

Inhale. Sit upright, facing the springs, with the back of the Exhale. Round the trunk into forward flexion over the thighs, Inhale. Extend the back into a flat diagonal position. Follow
pelvis against the shoulder rests. Straighten the legs forward keeping the arms close to the sides of the body and the this by straightening the arms on the same diagonal line,
and bend the arms, with the hands touching the sides of the hands directly under the shoulders. internally rotating the shoulders so that the ropes pass the
chest, palms facing down, and elbows reaching out to the arms unobstructed.
sides. Place the thumbs in the straps with the rope under the
armpits.

188
 Rowing Front II

Imagery Initiate the extension from the lumbar spine

Imagine a wave of energy, like an electrical current, before transitioning into the arm movement.
moving up the back through the arms and fingers. Or Pause in the diagonal straight back position
think of a color rising up the back, like litmus paper before lifting to sitting upright.
changing color.

Continue to inhale. After a momentary pause, lift the body to Exhale. Circle the arms around and down to the sides, palms Inhale. Bend the arms to the starting position.
the upright position, keeping the shoulders internally rotated. facing forward.

189
Pilates

Leg Work or someone who just wants to maintain good general

fitness.
This block of exercises supplements the foot work block. Typically we use this block to work the hip adductors
It provides a space in the session for work on the legs and abductors, which tend to be weak in relation to the
(in addition to the foot work) but allows the instructor larger muscles of the leg. The exercises chosen can be
or practitioner to decide how to fill that space to meet performed on the mat or the appartatus and may involve
individual goals, whether the goals are those of a profes- resistance, balance, specific skills, or a combination of
sional football player, runner, cyclist, gymnast, dancer, all three.

190
 Reformer
Leg work
Side Split
Intermediate

Perhaps no other exercise so clearly demonstrates and the concentric phase begins. Avoid leaning the
the concept of functional range of motion better than trunk forward during the movement. Muscle Focus
this one does. In essence, it coordinates strength and Note that the resistance must be light or the abduc-
Hip adductors
flexibility in a controlled split, striving for maximum tors begin working instead of the adductors. Initially
range of motion. it is best to be safe and place the foot in the middle Objectives
The “down and out” phase involves an eccentric con- of the carriage rather than against the shoulder rest
To strengthen the hip adductors
traction of the adductors, and the “up and in” phase in order to limit the range of motion.
To develop pelvic–lumbar
involves a concentric contraction of the adductors. stabilization
Both phases require coordinated muscle activation of Imagery
the hip adductors, abdominals, and back extensors. I like the image of a string puppet being lifted from a
Focus on the pelvic floor as part of the ISS is ever pres- string running from the base of the pelvis through the
R e s i s ta n c e

ent, yet here it seems especially pertinent in protecting body and out the top of the head. There should be a Light Medium Heavy

the internal viscera and supporting the body from the sense of suction as the legs come together.
base as it is “opened up” as wide as possible. The
abdominal engagement prevents hyperlordosis and Slightly tilt the pelvis posteriorly until you can
maintain a neutral pelvic position.
anterior pelvic tilting, which otherwise often occur at
the point where the hips are in maximum abduction Keep the trunk upright throughout the movement.
Use an arm position that allows the arms and
shoulders to relax.

Exhale. Stand on the foot platform. Place one foot as far out Inhale. Allow the carriage to move outward, controlling the Exhale. Draw carriage back to the starting position.
as possible on the carriage (against shoulder rest if possible). movement with the adductors. Pause at the end of the range
Hold the arms in a T position. of motion.

191
Reformer
Leg work
Single-Leg Skating
Intermediate

This exercise is a strong hip abductor exercise with a heavy. Another indication that resistance is too heavy
Muscle Focus specific focus on the gluteus medius, a muscle quite is the body lifting as the working leg straightens.
important for healthy hip function and seen in everyday
Gluteus medius
movements such as the gait cycle. Imagery
Quadriceps
It is important to distinguish between the standing I like to use the image of a sidekick in karate, power-
Objectives leg and the working leg, as they perform very different ful and directed. The image of the fluid lateral force
functions. The standing leg creates a solid founda- of speed skating may be useful in this exercise as
To strengthen the hip abductors
tion from which to work. The moving leg performs the well.
To develop pelvic–lumbar
stabilization
action, relying on a stable pelvis to push off. Although
the motion is created in the working leg, an equal Keep the weight on the standing leg, and avoid
pushing it out.
amount of attention must be paid to the standing leg,
R e s i s ta n c e
which remains stable. Avoid the common mistake of Maintain a level pelvis throughout.
Light Medium Heavy pushing with the standing leg rather than the working Straighten the working leg completely and
leg. This often indicates that the resistance is too control its return from the straight position.

Inhale. Stand on the foot platform, then place one foot on Exhale. Straighten the working leg completely, pushing the Inhale. Return to the starting position.
the front edge of the carriage, keeping the weight entirely on carriage outward.
the standing leg. Place the hands on the hips, and keep the
trunk upright. Squat deeply with the standing leg, still keeping
weight off the nonstanding leg at this point.

192
 Reformer
Leg work
Hamstring Curl
Intermediate

As its name implies, this exercise focuses primarily Imagery

on knee flexion. We add to this action hip extension, The image of the body being like an archer’s bow is Muscle Focus
which again involves the hamstrings. Engaging the hip a powerful one. This is the position the body should Hamstrings
extensors prior to flexing the knee will enable stronger assume prior to the actual curl (knee bend). The
work by the hamstrings. Also, using the hip extensor bending of the knee can then be viewed as pulling the Objective
component of the hamstring contraction will inhibit the string and placing tension on the bow. However, this To strengthen the knee flexors and
use of the hip flexors, which often become involved image should not encourage excessive extension of hip extensors
when the knee bends, in turn pulling the pelvis into the back, particularly the lower back.
anterior tilt and creating hyperlordosis. This should be
avoided at all costs. Once again, engagement of the Maintain hip extension throughout the exercise. R e s i s ta n c e

abdominals and the back extensors stabilizes both Keep the upper back slightly extended. Light Medium Heavy

the lumbar spine and the mid- and upper back, helping Use the abdominals throughout the exercise
to prevent hyperlordosis and rounding of the thoracic to protect the lower back and prevent
spine. Hugging the front of the box offers additional hyperlordosis.
support for the upper body.

Inhale. Lie prone on the long box, facing the foot bar. Extend Exhale. Bend the knees and press the pubic symphysis into Inhale. Partially straighten the knees, maintaining tension in
the upper back and engage the abdominals. Place the feet in the box, keeping the hips extended. the straps. Do 5 to 10 repetitions. Return to the starting posi-
the straps, extend the hips, and lift the legs straight so that tion.
they are slightly off the box. Hug the front of the box with the
arms.

193
Pilates

Lateral Flexion and Rotation appropriate. Approximately 25 percent of the trunk work
should be alloated to this category. The muscles must
Lateral flexion and rotation are important in both everyday be addressed in terms of both strength and flexibility.
activities and in athletic pursuits. Yet in many fitness Often in rotational activities the arms and shoulders com-
programs they are severely neglected. For instance, pensate for lack of rotation in the trunk; this results in
when it comes to training the abdominals, the action compromised performance and excessive wear and tear
predominantly if not exclusively used is forward flexion. on the body. When the power emanates from the trunk,
This is only a small part of the whole. Without spinal utilizing the strong abdominal muscles, the power of the
lateral flexion and rotation, the abdominals are not being movement is infinitely greater. This is the powerhouse!
trained to their full capacity. This will result in less than Circular and spiral energy form the basis of the imag-
optimal performance and may eventually lead to ailments ery for lateral flexion and rotation. These types of energy
and injury. Training the abdominals fully contributes sig- promote smooth and flowing movement. I like to visualize
nificantly to engaging the spinal stabilization mechanism, a circle or spiral, and, as I go through the range of motion,
which protects the spine. I try to touch every point on the circle or spiral.
Every program should have within it some lateral
flexion and rotation movements, at whatever level is

194
 Reformer
Lateral flexion and rotation
Tilt
Fundamental

Although the tilt is not a particularly challenging Imagery

exercise, it teaches correct alignment and muscle The image of a young, green tree trunk being pulled Muscle Focus
recruitment for lateral flexion that is then used in over and springing back to an upright position illus- Oblique abdominals
more difficult exercises. An important aspect of this trates the elongated, gentle curve that is desired. The
exercise is initiating the lateral motion from the region movement occurs in the saggital plane and as such Objectives
of the waist as the pelvis remains stable with equal the image of moving between two panes of glass is To stretch the oblique abdominal
weight on the sit bones. also helpful. muscles
The movement works its way up through the spine, To develop control of the oblique
keeping the head aligned with the spine. The motion Co-contract the abdominals and back extensors. abdominal muscles
should never start from the shoulders or elbows. Aim Keep both sit bones in contact with the box
to achieve maximum range of motion, moving as far throughout.
R e s i s ta n c e
as possible with the pelvis anchored on the box. The Avoid thrusting the ribs forward and arching the
back. Light Medium Heavy
lower body provides the foundation for this exercise
and remains still throughout.

Exhale. Sit upright on the box close to the front. Place the feet Inhale. Reach the trunk over to one side, keeping the pelvis Exhale. Return to the starting position. Alternate sides.
under the foot strap, bend the knees, and interlace the fingers stable and moving from the waist.
behind the head.

195
Reformer
Lateral flexion and rotation
Twist
Intermediate

This exercise has two distinct phases: the trunk rotat- Imagery
Muscle Focus ing around the longitudinal axis, followed by the trunk Rotation around the longitudinal axis—in the initial
gliding diagonally back as one unit, hinging from the and final phases—is key to executing this exercise
Oblique abdominals
hips. This sequence is repeated in reverse as you correctly. I use the image of a revolving door. When the
Objectives return to the starting position. body is then taken into a diagonal position, I visualize
During the second phase, focus on a coordinated the entire door being tilted on its side.
To strengthen the abdominal
muscles, especially the obliques
contraction of the abdominal muscles and the back
extensors in order to prevent the common error of Co-contract the abdominals and back extensors.
To develop trunk stabilization
hyperextending the back. As in the Reformer: Tilt (page Rotate around the longitudinal axis prior to
195), the range of motion is dictated by the ability to gliding backward.
R e s i s ta n c e
keep the pelvis anchored on the box. Lift the trunk back onto the longitudinal axis
Light Medium Heavy prior to returning to the starting position.

Exhale. Sit upright on the box, close to the front. Place the Inhale. Rotate around the longitudinal axis, focusing on elon- Exhale. Return to the upright position, maintaining the rota-
feet under the foot strap, bend the knees, and interlace the gation of the spine; then hinge from the hip joints, gliding the tion, and then face forward. Alternate sides.
fingers behind the head. trunk backward on a slight diagonal.

196
 Reformer
Lateral flexion and rotation
Side Over
Intermediate

I consider this to be the bread and butter of lateral activation of the correct muscles. Keep the pelvis
flexion exercises—it is my favorite! The idea of an anchored and as still as possible. However, tipping the Muscle Focus
energy line that stretches from the feet through the pelvis slightly forward or back may be necessary to
Oblique abdominals
leg and then the spine and out the top of the head is achieve optimal activation of the oblique abdominals.
particularly pertinent in this movement. With the body In addition, maintaining activation of the obliques on Objectives
in the straight diagonal starting position, the move- the underside of the body is important in achieving
To strengthen the abdominal
ment is initiated in the region of the waist. As the trunk the elongated alignment of the spine. muscles, especially the obliques
reaches out and over, the energy line begins to arch To develop trunk stabilization
as the pelvis and lower body remain stable. Imagery
Be mindful that the head is a continuation of the The two Reformer: Tilt (page 195) images work well—a
spine and extends the body line. When the body is young tree trunk being pulled over and then allowed to R e s i s ta n c e

in lateral flexion, avoid lifting back up with the head, return to its upright position, and a sense of moving Light Medium Heavy
which creates tension in the neck. Similarly avoid between two panes of glass.
pulling on the leg to lift. The lift must come from the
lateral flexors of the trunk. As in many of the lateral Co-contract the abdominal muscles and the back
extensors.
flexion exercises, co-contracting the abdominals and
back extensors helps maintain the body line and Avoid lifting the trunk higher than the diagonal
line created with the straight leg.
keeps the movement in the saggital plane, prevent-
ing hyperextension or trunk flexion and encouraging Distribute the lateral flexion through the entire
spine, creating an arch with the body.

Exhale. Sit sideways on the short box. Place one foot, dorsi- Inhale. Arch the body over the box, keeping the pelvis and leg Exhale. Lift up to the starting position, forming a straight
flexed, under the foot strap with a straight leg, and bend the still. diagonal line.
other leg on top of the box. Interlace the fingers behind the
head. The body should be on a straight diagonal line running
from the foot that is under the strap to the head.
197
Reformer
Lateral flexion and rotation
Mermaid
Intermediate

The mermaid has a beautiful flow and exemplifies body rotates. During this phase the back extensors
Muscle Focus the choreographic skills involved in Pilates. It can should not be released; instead there should be a
be viewed as a movement sequence with three posi- feeling of disassociating the trunk from the pelvis and
Oblique abdominals
tions or parts. One, a stable position of the trunk is rotating the trunk around a pole. Although we attempt
Objectives established. Two, the carriage is pushed out as far to keep the pelvis still with both sit bones connected
as possible and the trunk sinks toward the floor. The to the carriage, the pelvis will move and one side will
To increase spinal mobility
movement should feel as if it is emanating from under lift slightly, depending on the body’s flexibility. At this
To develop oblique abdominal and
shoulder control
the arm but also as if you were moving the trunk as point, the shoulders are square, in line with each other
one unit, maintaining stable alignment. Three, the and parallel to the floor.

R e s i s ta n c e

Light Medium Heavy

Exhale. Sit sideways on the carriage with one leg bent in front Inhale. Push the carriage away from the foot bar until the Exhale. Rotate the trunk, drawing in the abdominal muscles
of the pelvis and the other leg bent to the side with the shin pushing arm is parallel to the floor. The trunk sinks down as and pivoting around the shoulder. Bring the free arm around
against the shoulder rests. Place the hand of the arm clos- one unit toward the carriage. Keep the head aligned with the to touch the foot bar. Do not move the carriage during this
est to the foot bar on the foot bar opposite the shoulder, and spine. Simultaneously lift the breathing arm and reach out transition. The trunk and shoulder girdle should now be
straighten the arm. Place the other arm down by the side with and up on a diagonal. square and parallel to the floor.
the fingers reaching toward the headrest.

198
 Mermaid

The return from the third part to position two should Imagery
be precise and clear, pivoting around the shoulder I like to think of the body as a spring being wound up,
joint. Finally the return to the starting position should and then unwinding with control and precision.
be gradual without allowing the supporting arm to
bend or the shoulder to elevate. (The carriage does Keep the supporting arm straight throughout.
not need to reach the stopper.) The transition between Pivot around the supporting shoulder during the
each position should display clarity and control. Avoid rotation.
excessive movement with the free arm. I call it the Allow the breathing arm to move weightlessly
breathing arm—it should float weightlessly, responding with the movement of the trunk.
to the breath and the movement of the trunk.

Inhale. Return to the previous position, again pivoting around Exhale. Return to the starting position, keeping the supporting
the shoulder. arm straight. (It is not necessary to reach the stopper.)

199
Pilates

Back Extension Often, in order to facilitate activation of the mid- and

upper back, the program needs to be augmented by
I suppose I might be regarded as a back extension exercises to stretch the muscles of the chest, which, if
fanatic. There are many reasons I qualify for this title, tight, restrict thoracic extension.
the most apparent being that I virtually never forgo back Once students of Pilates become accomplished in
extension in a session. Also I am now over 50 years old, doing movements featuring back extension, they can
and I realize more every day that as we get older we do move on to exercises with more extreme ranges of motion
not gain more extension; instead our modern lifestyle that require the participation of the lumbar extensors
coupled with gravitational pull and the natural inclination and focus on these muscles.
of the spine to fold forward predispose us to a forward- There are three distinct images that relate to exten-
leaning posture and can lead to a loss of this range of sion exercises, each resulting in a different outcome
motion (spinal extension). and the recruitment of different muscles. The first is the
So much focus is placed on the abdominals and hence concept of elongation. In this case the goal is typically
on spinal flexion, often at the expense of back extension; to emphasize the mid- and upper back, with the height
at the very least, the ratio of abdominal work to back of the extension being somewhat limited. Reaching out
extension work is disproportionate. We must not forget from the top of the head and relaxing the legs and gluteal
that it is the extensors that hold us up; although the muscles will help achieve this goal.
abdominals are certainly important in offering additional The second image is used when proper extension
support, it is the extensors that do the primary work. has been accomplished and one of the goals is height.
It is also important to recognize that there are distinct In this case I use the image of an archer’s bow ready to
regions in the back and that different exercises target unleash its power. This image works well for exercises
different regions and different muscles. Typically when that move in and out of extension as well as those in
teaching fundamental level movements, I focus on brac- which holding an arched, stable position is important,
ing and stabilizing the lumbar region and creating the such as the Mat Work: Swan Dive (page 104).
movement in the mid- and upper back. The main reason The third image requires very intricate execution. It
for this is that most people are inclined to immediately uses the concept of spinal articulation, but in reverse
move from their lumbar spines and the natural inclination direction. Starting from the very tip of the head, the
of this region is in the direction of extension, which can spine is articulated into extension. This is much more
lead to a weakening in the mid- and upper back. This challenging than spinal articulation in flexion, such as
is exacerbated by a modern lifestyle that encourages in the pelvic curl. The goal is seamless movement that
round shoulders and kyphotic posture. It takes time to utilizes the deep intervertebral muscles that are crucial
become reacquainted with neglected mid- and upper back to the integrity of the movement and stabilization of the
muscles while learning to stabilize the lumbar region. spine.

200
 Reformer
Back extension
Breaststroke Prep
Fundamental

This exercise is an excellent back extensor exercise Imagery

for people of all age groups and every fitness level. The image of effortlessly gliding across a smooth sur- Muscle Focus
It uses relatively low resistance and has a large face as you push away from the foot bar gives a flowing Back extensors
base of support, making it safe and user-friendly. It quality to the exercise. When doing the variation with
works the arms and shoulders together with the back added extension, the same gliding quality should be Objectives
extensors, and the degree of extension can be easily achieved; however as the body arches, the energy lines To strengthen the back extensors
moderated. will move both horizontally and vertically. To develop scapular stabilization
Once you have achieved good muscle activation
To develop abdominal control
and correct form in the basic version, add extension, Engage the back extensors prior to moving the
lifting the body into an arch as the arms straighten. carriage.
This increases the range of motion of the movement, Keep the wrists firm and the fingers pointing R e s i s ta n c e

stretches the abdominal muscles, and activates the forward. Light Medium Heavy

lower back muscles more strongly. Keep the head aligned with the spine.

Inhale. Lie prone on the long box, facing the foot bar, with the Exhale. Straighten the arms while elongating the entire body, Alternatively, you can extend the trunk into a moderate arch
sternum at the front edge. Place the hands on the foot bar, moving horizontally. before inhaling and returning to the starting position.
shoulder-width apart. Direct the elbows out toward the sides
as if the arms were on a flat surface, and keep the body hori-
zontal (parallel to the floor) with the back extensors and hip
extensors engaged.

201
Reformer
Back extension
Breaststroke
Intermediate

This exercise emphasizes coordinated movement of lower, with the movement having a horizontal orienta-
Muscle Focus the shoulders and arms with the back extensors. The tion, works the mid- and upper back extensors more.
arms should always follow, rather than lead, the action Lifting into a high arch activates the lower back more.
Back extensors
of the back extensors and scapulae stabilizers. As in
Reformer: Rowing Front II (page 188), the movement Imagery
Objective
is initiated from the base of the spine and flows up the I encourage the use of the image of swimming the
To strengthen the back extensors,
shoulder abductors, and elbow
spine. The degree of extension should be moderate breaststroke on the surface of the water or in a 1-
extensors initially and evenly distributed throughout the back. inch-deep pool of water, keeping the movement almost
Following the extension of the back and straightening two-dimensional. This exercise (as well as Reformer:
of the arms, the arms remain straight until they have Pulling Straps I and II, pages 203 and 204) promotes
R e s i s ta n c e
circled around; avoid bending the elbows too soon. At the concept of a strong horizontal component in back
Light Medium Heavy
the point that they do bend, having reached the sides extension work.
of the body, keep the upper arms still and maximize
shoulder external rotation. It should appear as if the Move the arms as extensions of the trunk.
forearms are moving on a horizontal surface. Maintain external rotation of the shoulder as the
Everyone can benefit from this exercise. The height of elbows bend in the final phase.
the back extension should be determined by the muscle Focus on back extension without excessive hip
focus and objectives. Keeping the position of the trunk extension, keeping the legs parallel to the floor.

Exhale. Lie prone on the long box, facing the foot bar, with the Inhale. Extend the trunk followed immediately by straighten- Still inhaling, circle the arms around to the sides of the body
sternum at the front edge. Place the thumbs in the straps so ing the arms forward. while holding the trunk stable in extension. Then exhale and
that the ropes run under the arms with the elbows bent by the bend the elbows, keeping them close by the sides and the
sides and the shoulders biased toward external rotation. Face hands lower than the elbows. Maintain external rotation of
the fingers forward with the hands higher than the elbows. the shoulders. Simultaneously lower the body to the starting
position.

202
 Reformer
Back extension
Pulling Straps I
Intermediate

The pulling straps exercises emphasize the impor- Imagery

tance of the back extensor complex and highlight Being a surfer, I find it difficult to resist using the Muscle Focus
correct muscle activation: Starting from the top of the image of paddling a surfboard during this exercise, Back extensors
head, the muscles are sequentially recruited toward which combines back, shoulder, and arm strength in
the lower back. The back extension is accompanied a coordinated pattern. No exercise will better prepare Objective
by extension of the shoulders as the straps are pulled surfers for that elusive perfect wave! To strengthen the back and
back—a powerful combination. As the extension shoulder extensors
occurs, the legs remain in a stable position parallel to Engage the back extensors from the outset.
the floor. The degree of extension depends on which Keep the elbows straight.
R e s i s ta n c e
area of the back you wish to target. The higher the Press the hands against the thighs at the
conclusion of the shoulder extension. Light Medium Heavy
arch, the more the lower back extensors will be acti-
vated. Keep the palms facing the reformer throughout,
avoiding internal rotation of the shoulders and the
temptation to round the chest. Focus on arching the
thoracic spine and opening the chest as the arms
pull back.

Inhale. Lie prone on the box, facing away from the foot bar Exhale. Extend the trunk, arching the back and pulling the Inhale. Return to the starting position.
with the sternum at the edge of the box. Hold the ropes with straps toward the sides of the thighs, with the palms facing
the arms straight and approximately 20 degrees forward of the body.
the perpendicular line of the shoulders.

203
Reformer
Back extension
Pulling Straps II
Advanced

Like the Reformer: Pulling Straps I (page 203), this shoulder external rotators and the back extensors is
Muscle Focus exercise emphasizes the importance of the back exemplified in this exercise. Keeping the palms facing
extensor complex and focuses on muscle activation the floor and the shoulders externally rotated encour-
Back extensors
patterning. However in this case back extension ages extension of the upper trunk.
Objectives is accompanied by shoulder adduction rather than
shoulder extension. This is a more complex and dif- Imagery
To strengthen the back extensors
and shoulder adductors
ficult movement that demands tremendous strength Imagine pulling the body forward along two rails, one
of the back extensors, which serve as a platform for on either side of the body, with the arms never rising
the arms to move on. above shoulder level. Although the motion is primar-
R e s i s ta n c e
Both pulling straps exercises demand strong ily horizontal and the horizontal energy line is very
Light Medium Heavy recruitment of the latissimus dorsi, which extends the powerful, a vertical energy line appears as the trunk
shoulders in the first one and adducts the shoulders lifts into hyperextension.
in the second one. The action of the latissimus dorsi
that is neutralized is internal rotation. The shoulder Keep the shoulders externally rotated.
external rotators function as synergists in both these Hold the arms at the same height as the body
exercises, countering the temptation to internally throughout the exercise.
rotate the shoulders. The close relationship of the Pause with the arms in the T position after each
repetition.

Inhale. Lie prone on the box, facing away from the foot bar Exhale. Extend the back and pull the arms to the sides of the Inhale. Return to the starting position, moving the arms along
with the sternum at the edge of the box. Hold the ropes with thighs, with the palms facing the floor. Lead the movement a horizontal line parallel to the floor.
the arms in a T position, parallel to the floor, and with the with the small finger.
palms facing down.

204
Chapter 6

Cadillac
Pilates

M uch has been written about Joseph Pilates’ work

with the ill, the sickly, and the injured. He helped
rehabilitate them and in turn was inspired by them. When
three-dimensional piece of apparatus in every sense of
the word.
Finally, just as the reformer offers stretches for the
viewing the cadillac (also called the trap or trap table) it legs that cannot be duplicated on the other apparatus,
is clear that the inspiration for this piece of apparatus the cadillac offers unique stretches for the upper body
was a hospital bed. that can only be performed on the cadillac. Enjoy this
Like all the Pilates apparatus, the cadillac is unique intriguing piece of equipment—it always makes me feel
and versatile, with infinite applications. It differs from like a kid again, spending hours on my favorite jungle
the reformer in that, during the foot work, it highlights gym!
the hamstrings in terms of both flexibility and strength. The foot work on the cadillac (pages 207 to 209)
This is advantageous; as long as you are flexible enough duplicates much of that done on the reformer (see pages
to maintain the correct position (or close to it), the ham- 112 to 121) and all the same cues and directives apply.
strings are in a state of stretch, and the stretch increases Although the foot positions are identical, the positioning
as the work commences. of the legs is different: On the cadillac the legs move on
The cadillac’s structure also permits hanging exer- a vertical line perpendicular to the trunk; on the reformer
cises, opening up tremendous possibilities for the upper they move horizontally, on the same plane as the trunk.
and lower body. These exercises develop balance, coordi- This translates to approximately 90 degrees of hip flexion
nation, and strength through acrobatic-type movements, on the cadillac when the legs are straight.
which are very beneficial as well as a lot of fun. People with tight hamstrings who are unable to
The fact that the cadillac does not move, providing a maintain the recommended position may lie with the
stable base of support, is an advantage for people who head facing the opposite direction to decrease the
lack balance and stability, such as the elderly or injured. stretch on the hamstrings and allow correct alignment;
In addition, because it sits high off the ground it is easier they will still reap the same benefits. A great advantage
for those with limited mobility to mount and dismount. of the cadillac is that the position for foot work, while
These advantages also make it comfortable for the engaging the internal support system (ISS), minimizes
teacher to teach and provide physical support. the possibility of hyperlordosis and, in fact, stretches
The cadillac facilitates ranges of motion that surpass the lower back. However, you must avoid the common
even those of the reformer, particularly in the leg spring mistake of allowing the pelvis to curl up (tilt posteriorly),
work, which can be performed supine, side-lying, prone, lifting the sacrum from the mat. The sacrum should serve
and standing, facing all directions. The cadillac is a as an anchor.

206
 Cadillac
Foot work
Double-Foot Positions
Fundamental

The double-foot positions on the Cadillac include the Imagery

parallel and wide V positions for the heels and toes Imagine that the legs are like pillars, holding up the Muscle Focus
and the small V position for the toes (see pages 112 ceiling of a large building. You lift the ceiling a little Hip extensors and knee extensors
to 117). Note that on the cadillac, the range of knee higher with each extension of the knees and then lower
flexion is not as great as on the reformer. Although it it as the knees bend. You should feel tremendous Objectives
can be increased slightly in the V positions, particularly power in the legs. To strengthen the hip extensors
the open V, which allows deep flexion of the knees and and knee extensors
hip joints, an effort must be made to maintain good Bend the knees as far as possible without
To improve hamstring flexibility
form and to keep the sacrum anchored. tucking the pelvis.
To develop pelvic–lumbar
The toe positions generate greater resistance, and Keep the hip extensors engaged throughout the stabilization
maintaining plantarflexion in the feet is important in movement.
order to keep the resistance constant. Although the Straighten the legs with each repetition, fully
stretch on the hamstrings is not as prominent in these extending the knees. R e s i s ta n c e

Light Medium Heavy

positions as in the heel positions, you can clearly feel
the sense of elongation up the back of the legs.

Inhale. Lie supine, knees bent, with the feet on the foot bar Exhale. Straighten the knees and extend the hips. Inhale. Bend the knees and flex the hips.
in one of the following positions: heels parallel, toes parallel,
toes in small V position, heels in wide V position, toes in wide
V position (see pages 112 to 116).

207
Cadillac
Foot work
Calves and Prances
Fundamental

The calf exercises take advantage of a full stretch Imagery

Muscle Focus down the back of the legs that can often be felt all the I try to imagine lightness in the feet, as if I were toss-
way up the trunk. The stretch on the cadillac is more ing a ball into the air with the feet, first together and
Foot plantarflexors
intense than on the reformer because of the upright then one at a time.
Objectives position of the legs. Another advantage of being in
this position is the opportunity to actually look at the Use the full range of motion of the ankle and
To strengthen the foot stabilizers foot.
and plantarflexors
alignment of the feet during the exercise. The visual
feedback assists in correcting alignment. Keep the knees straight during the calf
To stretch the foot plantarflexors
During the prances on the cadillac, the same flow exercises.
and hamstrings
and smooth transitions that are required on the Transition through full plantarflexion after each
reformer should prevail. The anchored position of the repetition.
R e s i s ta n c e
pelvis helps stabilize it, avoiding the tendency to tilt
Light Medium Heavy from side to side during the prances.

Exhale. Lie supine with the toes on the bar, the legs parallel Inhale. Dorsiflex both feet. Then exhale and return to the plan- For prances, while one foot plantarflexes, the other knee
and hip-width apart, and the feet plantarflexed. This position tarflexed position. bends and the foot dorsiflexes. Straighten the bent leg and
applies to both the calves and the prances exercises. plantarflex the foot so that both legs are straight and both feet
plantarflexed before transitioning to the other leg to repeat the
cycle and continue alternating.
208
 Cadillac
Foot work
Single-Foot Positions
Fundamental

The single-leg positions place the body in optimal align- Imagery

ment to stretch the hamstrings of the working leg and Energy lines offer a profound image for this position, Muscle Focus
to stretch the hip flexors of the supporting leg. This with one line shooting upward vertically from the hip Hip extensors and knee extensors
interplay between strength and flexibility of the working joint of the working leg. The other shoots horizontally
leg fortifies the principle of balance in Pilates. through the supporting leg and out through the toes, Objectives
Similar benefits are reaped from the heel and toe and in the opposite direction through the trunk and To strengthen the hip extensors
positions. When on the heel, you can more readily out through the head. This image helps keep the and knee extensors
feel the stretch and the work in the back of the leg. alignment true. To improve flexibility of the
In the toe position, the resistance increases slightly hamstrings
because the springs are being stretched more, and Bend the knee of the exercising leg as far as To develop pelvic–lumbar
the muscles that control the foot and ankle play a possible without allowing the pelvis to tuck. stabilization
more prominent role. Bend the supporting leg if the hamstrings are
tight. R e s i s ta n c e

Keep the pelvis stable. Light Medium Heavy

Inhale. Lie supine, working knee bent with the foot on the bar Exhale. Straighten the knee and extend the hip. Inhale. Bend the knee and flex the hip.
in either the single-leg heel or single-leg toes position (see
pages 119 and 120). Keep the supporting leg straight and
anchored on the bed.

209
Cadillac
Abdominal work
Roll-Up
Fundamental

This is a spring-assisted roll-up, identical to the Mat Imagery

Muscle Focus Work: Roll-Up (page 52). This exercise assists people As with most of the spring-assisted exercises, work
who are experiencing difficulty performing the roll-up with the springs as if they were an integral part of
Abdominal muscles
correctly. The springs help the abdominal muscles the body and musculature, not an external force. In
Objectives maintain good form and facilitate the recruitment of this case they become an extension of the abdominal
the correct muscles in the correct sequence. They also muscles.
To strengthen the abdominal
muscles
help release other muscles that may be hampering
good execution of this exercise, in particular the hip Simulate the exact positions and muscle
To stretch the back muscles
flexors and the muscles of the lower back. recruitment of the Mat Work: Roll-Up (page 52).
To develop trunk stabilization
Keep the knees soft while lengthening the legs.
Engage the adductors throughout the exercise.
R e s i s ta n c e

Light Medium Heavy

Exhale. Lie supine with the legs straight. Hold the roll-up bar Inhale. Lift the head and shoulder girdle into spinal flexion. Exhale. Slowly roll up, maintaining the C curve in the trunk.
with the hands shoulder-width apart, placing the body far Inhale and pause at the point where the shoulders are above
enough back on the mat that there is tension in the springs. the hip joints. Still exhaling, roll back down through each ver-
tebra to the starting position.

210
 Cadillac
Abdominal work
Mini Roll-Up
Fundamental

This exercise is in essence a spring-assisted Mat occurs between the base of the scapulae and the
Work: Chest Lift (see page 48). I view the springs as sacrum, peeling the spine vertebra by vertebra off the Muscle Focus
an extension of the abdominal muscles, supplement- mat and then placing it back down.
Abdominals
ing their strength. The springs assist the abdominals
in performing their function, helping you to overcome Imagery
Objective
compensations and achieve perfect form. The assis- Think of a wheel or ball rolling backward and forward in
To strengthen the abdominal
tance in this case relates largely to the release of a small arc. Focus on deepening the hollow abdominal muscles
the lower back extensors, which often prevent the bowl with each roll (see also page 54). To stretch the muscles of the lower
trunk from achieving adequate forward flexion and back
the abdominals from fully contracting. Note that the Focus on maintaining spinal flexion.
To teach the use of a neutral pelvis
trunk should remain in forward flexion throughout, and Keep the shoulders relaxed. during abdominal work
the feeling should be similar to that of the Mat Work: Maintain a neutral pelvis throughout the exercise
Rolling Like a Ball exercise (page 54). The movement if possible.
R e s i s ta n c e

Light Medium Heavy

Inhale. Lie in a supine position with the knees bent and the Exhale. Slowly roll up, maintaining the C curve of the trunk. Inhale. Lower to the starting position. Repeat 5 to 10 times
feet anchored on the mat hip-width apart. Hold the push- before lowering to the starting position.
through bar with an overhand grip, hands placed in line with
the shoulders. Raise the head and shoulder girdle into trunk
flexion. The arms should be directly under the push-through
bar at this point.
211
Cadillac
Abdominal work
Roll-Up Top Loaded
Intermediate

The sequence of this exercise is similar to the spring- elbows, accentuate shoulder external rotation and
Muscle Focus assisted Cadillac: Roll-Up (page 210). However, in this abduction of the scapulae. An alternate form of this
variation, there is a transition through trunk extension exercise can be done by loading the springs from the
Abdominals
into an upright sitting position. An arm and shoulder bottom rather than the top, in which case the springs
Objectives movement is then added to stretch the shoulders and resist rather than assist the motion, generating an
challenge the upright alignment of the trunk. (There increased challenge for the abdominals, back exten-
To strengthen the abdominal
muscles
is a tendency to thrust the ribs forward at this point, sors, arms, and shoulders. The exercise is then called
To stretch the shoulders
which should be avoided.) During the flexion of the the roll-up bottom loaded.

R e s i s ta n c e

Light Medium Heavy

Exhale. Lie supine with the legs straight. Hold the push- Inhale. Raise the head and shoulder girdle into trunk flexion. Exhale. Slowly roll up by articulating the spine. Extend the
through bar with the arms at approximately a 45-degree angle trunk to a perpendicular sitting position with the arms straight
to the body. The head will be beyond the edge of the cadillac overhead, pushing the push-through bar up.
on the headrest. (If your cadillac does not have a headrest,
place a stool with a cushion at the head of the cadillac.)

212
 Roll-Up Top Loaded

Imagery Position the body at the start of the exercise so

I always feel a sense of pushing the ceiling up and that the trunk will be at a 90-degree angle in the
final sitting position.
supporting it with my arms, like pillars holding up a
building. When the elbows bend it should feel as if Co-contract the abdominals and back extensors
to stabilize the trunk when sitting upright.
they were being pulled out to the sides with a spring
attached to each side; they then draw back in, against Maintain slight shoulder external rotation while
the pull of the imaginary side springs, as the arms bending the elbows.
straighten.

Inhale. Bend the elbows out to the sides and slightly forward Exhale. Roll down to the starting position.
(external shoulder rotation), abducting the scapulae, then
straighten the elbows.

213
Cadillac
Abdominal work
Oblique Mini Roll-Up
Fundamental

This exercise uses the same form and positioning as Imagery

Muscle Focus the Cadillac: Mini Roll-Up (page 211), but it is made Imagine a perpetual spiraling added to the rolling
more challenging by adding a rotational component. action of a ball, so that it spins slowly and rolls back
Oblique abdominals
During the rotation the pelvis is inclined to tilt later- and forth at the same time. Generate the movement
Objectives ally and lift on one side; resist this by activating the from the abdominal region rather than from the arms
abdominals in a balanced manner and keeping the feet or feet. Another good image to assist in the rotation
To strengthen the abdominal
muscles, emphasizing the oblique
evenly weighted. Also, the shoulders tend to elevate. is keeping the distance between the lower rib and the
abdominals Switching to an underhand grip assists in maintain- pelvic crest on both sides equal.
To stretch the muscles of the ing scapular depression and relaxed shoulders. Avoid
lumbar region allowing the ribs to flare on one side of the trunk Engage the internal and external oblique
To establish the use of a neutral (typically the side you are rotating to) by drawing the abdominals on both sides of the body.
pelvis during abdominal work ribs in on the side you are rotating toward. Finally, Maintain flexion of the spine.
avoid the temptation to pull up with the arm; it should Keep the holding arm straight and relax the
R e s i s ta n c e
remain straight and function simply as a connecting shoulders.
Light Medium Heavy
rod between the trunk and the push-through bar.

Inhale. Lie supine with the knees bent and the feet anchored Exhale. Roll back up, keeping the C-curve position and main- Inhale. Lower to the starting position, maintaining rotation of
on the mat hip-width apart. Hold the push-through bar with taining rotation of the trunk. the trunk. Repeat 5 to 10 times before returning to center and
an underhand grip and the hands shoulder-width apart. Place lowering to the starting position.
one hand behind the head, raise the head and shoulder girdle
into trunk flexion, and rotate the trunk away from the arm
holding the push-through bar.

214
 Cadillac
Abdominal work
Teaser
Advanced

The support provided by the springs supplements Imagery

the abdominal muscles, diminishing the chance of The fact that you are hanging from a spring-loaded Muscle Focus
lumbar strain and allowing refinement of the move- bar allows the feeling of weightlessness, of floating Abdominals
ment and muscle recruitment in this very demanding up and slowly rolling down. We strive for this quality Back extensors
exercise, which is performed in various forms on the of movement in the teaser and teaser prep, whether
mat, reformer, barrel, and of course the cadillac. The it is performed on the mat (page 101), the reformer, Objectives:
push-through bar on the cadillac can be used to assist the step barrel (page 284), or the cadillac. To strengthen the abdominals and
in all the variations of the teaser, from the most basic back extensors
to the most advanced. Note that the starting posi- Articulate through the spine during the roll-up
To develop hip flexor control
tion should be calculated so that in the final teaser and roll-down phases.
To develop trunk stabilization
position, the arms are aligned with the trunk to form Extend the back fully in the final V position.
a straight diagonal line. Bend the knees if any stress Keep the legs as high and as still as possible
is felt in the back. throughout. R e s i s ta n c e

Light Medium Heavy

Exhale. Lie supine, holding the push-through bar. Position the Inhale. Roll up from the head through the spine. Transition Exhale. Roll down through the spine to the starting position,
shoulders directly below the hands. Keep the legs straight at from spinal flexion to extension, creating a V position with the keeping the legs still.
an approximately 45-degree angle to the mat. body, the arms overhead in a straight diagonal line with the
trunk.

215
Cadillac
Hip work
Frog
Fundamental

Hip exercises performed on the cadillac have several Imagery

Muscle Focus advantages over the same exercises done on the The Reformer: Frog (page 135) is a good reference,
reformer. First, lying on the cadillac promotes a feel- but the frog on the cadillac has a distinctly different
Hip adductors
ing of stability. Second, the height of the cadillac mat feel. I visualize pushing away from a wall, with the feet
Objective makes mounting and dismounting easier than on the remaining in one place while the body moves. This
reformer. Finally, with the cadillac each leg uses a translates into the feet remaining on a consistent
To strengthen the hip adductors
and extensors
separate spring, which translates to individual work on horizontal plane and creates the feeling of internal
To develop pelvic–lumbar
each leg. This is an advantage as it addresses directly resistance.
stabilization any imbalances that may exist in the legs.
This exercise is similar to the same exercise done Maintain a neutral spine throughout the
on the reformer (page 135); however, because of the movement.
R e s i s ta n c e
angle of resistance, it places a greater load on the Keep the feet traveling along a consistent
Light Medium Heavy hip extensors. Think of the movement as following a horizontal plane.
horizontal path rather than the diagonal one used on Initiate the movement with the hamstrings and
the reformer. adductors.

Inhale. Lie supine with the feet in the straps in a V position Exhale. Straighten the knees, squeezing the heels together as Inhale. Bend the knees, returning to the starting position.
and dorsiflexed. Press the heels together and bend the knees. the feet move forward.
Place the arms by the sides or hold the poles, and relax the
shoulders.

216
 Cadillac
Hip work
Hip Circles
Fundamental

Like the Reformer: Down Circles and Up Circles has a distinctly different feel. As on the reformer, ini-
(pages 136 and 137), this exercise highlights the tially you should work on drawing two back-to-back D Muscle Focus
principles of hip disassociation and hip joint mobil- shapes in the air, increasing the size as your control
Hamstrings
ity. Doing this series on the cadillac, however, shifts improves. On the cadillac, when moving down the cen-
Hip adductors
the emphasis from the adductors to the hamstrings, terline, imagine the legs not only squeezing together
primarily because of the angle of resistance. In addi- to highlight the adductor work but also pressing down, Objectives
tion, on the cadillac, each leg has an individual spring as if against a big balloon.
To strengthen the hip extensors
and therefore works independently; this prevents a
Maximize hip disassociation. To develop adductor control
dominant side from overpowering the weaker side and
Maintain external rotation of the hip joints. To improve hip disassociation
doing more of the work.
Keep the size of the circles within a range that
Imagery can be comfortably controlled. R e s i s ta n c e

The Reformer: Down Circles and Up Circles (pages Light Medium Heavy

136 and 137) is a good reference, yet this exercise

Inhale. Lie supine with the feet in the straps and the legs Exhale. Extend the hips, pressing the legs down the centerline Inhale. Circle the legs around to the sides and back up to the
straight at an approximately 90-degree angle to the mat. Hips squeezing them together. starting position. Repeat 5 to 10 times and then reverse the
are externally rotated and feet are plantarflexed. Place the direction.
arms by the sides or hold the poles, relaxing the shoulders.

217
Cadillac
Hip work
Walking
Intermediate

This exercise shifts the emphasis, after the Cadillac: Imagery

Muscle Focus Frog (page 216) and Cadillac: Hip Circles (page 217), Rather than thinking of this as walking, I prefer to
from the hip extensors and adductors to the hip exten- imagine flutter kicks as in swimming. The movement
Hamstrings
sors only. Since the action of the hamstrings becomes should be small and contained, as opposed to the
Objectives the primary focus, the legs change from an externally larger movement of the Cadillac: Bicycle (page 219)
rotated position to a parallel one. or actual walking.
To strengthen the hamstrings
Because two movements are occurring at the same
To develop hip disassociation
time, the legs continuously switching as they move Keep the leg switches small.
To develop pelvic–lumbar
down toward the mat and then up again to a 90-degree Keep tension in the springs throughout the
stabilization
angle in the hip joints, coordination becomes challeng- exercise.
ing. The small, vigorous scissoring movement of the Maintain a stable pelvis.
R e s i s ta n c e
legs continues throughout the exercise.
Light Medium Heavy

Inhale. Lie supine with the feet in the straps. Keep the legs Exhale. Alternate legs with a small scissorlike motion while Inhale. Using the same scissoring motion, raise the legs while
straight and together in a parallel position at an approxima- simultaneously extending the hips and pressing the legs down resisting the springs, moving upward for five counts. Return to
tely 90-degree angle to the mat. Place the arms by the sides toward the mat for five counts. the starting position.
of the body or hold the poles with the shoulders relaxed.

218
 Cadillac
Hip work
Bicycle
Intermediate

The coordination required for this exercise can be reverse the direction, which changes the muscle action
challenging. Focus on making a large cycling motion and coordination substantially, producing a feeling of Muscle Focus
with the legs while maintaining tension in both springs stretching the hip extensors more than strengthening
Hamstrings
throughout. The movement should be fluid, with a them.
sense of elongation, at all times keeping the hip Objectives
extensors recruited. Keeping the legs in a parallel Imagery
To strengthen the hip extensors
(neutral) position helps fully engage the hamstrings. The image I often use is of a penny-farthing bicycle,
To develop hip disassociation
Also keep the knee of the leg that is pressing down one of those old-fashioned bikes with a large front
To develop pelvic–lumbar
toward the bed slightly bent and stable, which helps wheel and a small back one. The small wheel (the stabilization
promote strong contraction of the hamstrings, both pelvis) stabilizes the bicycle while the big wheel (the
as knee flexors and hip extensors. legs) provides the movement.
During this large movement of the hip and knee R e s i s ta n c e

joints, the pelvis must remain anchored and provide Straighten both legs, establishing an L position
Light Medium Heavy
before switching.
a stable platform for the legs. Once you have gained
proficiency in the initial movement pattern you can Maintain pelvic stabilization and spring tension
throughout the exercise.

Inhale. Lie supine with the feet in the straps and the legs Exhale. Extend one leg, pressing it straight down toward the Inhale. Bend the extended leg in toward the chest, sliding
straight and together in a parallel position at an approxima- bed. the toes on or slightly above the bed and then straighten the
tely 90-degree angle to the mat. Place the arms by the sides leg toward the ceiling. Simultaneously extend the other leg
of the body or hold the poles with the shoulders relaxed. straight down toward the mat, keeping tension in both springs
throughout. After 10 repetitions, reverse the direction.

219
Cadillac
Spinal articulation
Monkey
Fundamental

This exercise, which focuses on spinal articulation and particularly on the wunda chair (pages 250 to 252).
Muscle Focus hamstring flexibility, serves as an excellent preparation Use the abdominals, followed by the back extensors,
for the next exercise in the series (Cadillac: Tower, to reach the deep pike position: the arms are used
Abdominals
page 222). It also introduces the deep pike posi- only for support, like rods connecting the trunk and
Hamstrings
tion, which is used in many of the flexion exercises, the push-through bar.
Objectives
To develop abdominal control
To increase spinal mobility
To improve flexibility of the
hamstrings and calves

R e s i s ta n c e

Light Medium Heavy

Inhale. Lie supine with the head facing the push-through bar. Place Exhale. Roll up through the spine into a pike position while straighte-
the toes on the bar with the hips directly under the feet. Hold the bar ning the knees and maintaining plantarflexion of the feet.
with the hands slightly wider apart than the feet. Strive to anchor the
sacrum.

220
 Monkey

Imagery Engage the abdominal muscles prior to the

The top phase of this exercise is reminiscent of a movement.
springboard diver’s body folding into a tight pike posi- Maintain plantarflexion while articulating up and
tion in the air. This powerful image will encourage the down through the spine.
correct muscle recruitment and dynamic of this exer- Deepen the pike position when dorsiflexing.
cise and lay a solid foundation for all the exercises Keep the shoulders relaxed and the scapulae
that use a similar position. stabilized.

Inhale. Dorsiflex and plantarflex the feet, maintaining the deep pike Exhale. Roll down to the starting position, bending the knees.
position and keeping the shoulders relaxed.

221
Cadillac
Spinal articulation
Tower
Intermediate

This exercise addresses spinal articulation as well In addition, activate the back extensors together
Muscle Focus as back and hamstring flexibility. It is a wonderfully with the abdominals to support the trunk, especially
satisfying and enjoyable exercise, however it must be when rolling up on the shoulders. This will help avoid
Abdominals
approached with caution because of the loading of sinking into the back and neck. When rolling down,
Hamstrings
weight on the spine. To protect the spine, emphasize focus on the eccentric contraction of the back exten-
Objectives pushing away from the poles with straight arms. This sors and maximize the stretch of the hamstrings
alleviates excessive pressure on the spine, particu- and calves, particularly when the feet are dorsiflexed
To develop spinal articulation
larly the neck. during the final phase. At this point the sacrum must
To improve flexibility of the
hamstrings and lower back
be firmly anchored.
muscles

R e s i s ta n c e

Light Medium Heavy

Exhale. Lie supine with the head facing the push-through bar. Inhale. Dorsiflex and plantarflex the feet. Exhale. Roll up, articulating the spine, onto the shoulder
Reach the arms straight overhead to hold the poles. Place the girdle.
toes on the push-through bar in a parallel position with the
legs straight.

222
 Tower

Imagery Initiate the spinal articulation with activation of

The image of an accordion opening and closing illus- the abdominals and deep lumbar flexion.
trates the opening, folding, and reopening of the body. Engage the hip extensors and back extensors
This image relates more to the sensation of the move- when up on the shoulders.
ment than the physical positions of the exercise. Bend the knees moderately at the top without
sinking into the spine and shoulders.

Inhale. Bend and straighten the knees, keeping the hip exten- Exhale. Roll down through the spine to the starting position,
sors engaged. anchoring the sacrum in the final phase.

223
Cadillac
Full body integration
Push-Through Sitting Forward
Intermediate

Push-through sitting forward nicely demonstrates the Pilates exercises, particularly the abdominal ones.
Muscle Focus transition of the trunk from spinal flexion to spinal Along with the trunk work is the added benefit of a
extension and vice versa. It also includes extension of hamstring stretch, which is maximized by efficient,
Abdominal muscles
the shoulders and their relationship to spinal flexion, effective spinal extension. It truly is a full body inte-
Back extensors
a muscle recruitment pattern that appears in many gration exercise in every sense.
Objectives
To strengthen the abdominal
muscles
To develop back and shoulder
extensor control
To improve flexibility of the
hamstrings

R e s i s ta n c e

Light Medium Heavy

Inhale. Sit upright, facing the push-through bar, and press the Exhale. Round the trunk, and then press the push-through bar Inhale. Flatten the back on a diagonal, extending the spine.
feet against the poles. Hold the bar with the arms straight and down and through, leaning the body forward over the legs.
shoulder-width apart.

224
 Push-Through Sitting Forward

Imagery Differentiate between the movement of the trunk

The backward and forward motion of the trunk and the and that of the arms.
control of the push-through bar always remind me of Press the heels against the upright poles of the
rowing a boat. cadillac throughout the exercise.

Keep the arms straight throughout the exercise.

Exhale. Draw the trunk back into spinal flexion. Control the Inhale. Then extend the spine to the starting upright sitting
push-through bar while bringing it though and up, and main- position.
taining the flexion of the trunk.

225
Cadillac
Full body integration
Cat Stretch
Intermediate

I perform this exercise when I want to spoil myself shoulders and trunk. Be careful not to hyperextend
Muscle Focus because it feels so good! The cat stretch fortifies the the back and place stress on the lumbar spine and
neutral alignment of the spine, both in an upright posi- the shoulders.
Abdominal muscles
tion and then in the more demanding forward-leaning During the articulation of the spine when rolling
Back extensors
position. The exercise requires both shoulder stability down (at the beginning of the exercise) and rolling
Objectives and flexibility. The shoulder-stretch position is chal- up (at the end), keep the body as close to the plumb
lenging, and the stretch should be limited to the range line as possible.
To improve spinal articulation
in which you can comfortably maintain stability of the
To improve shoulder flexibility
To develop trunk stabilization

R e s i s ta n c e

Light Medium Heavy

Inhale. Kneel facing the push-through bar. Hold the bar Exhale. Press the arms down, straightening the elbows. Continue exhaling, and roll down, articulating through the
with hands shoulder-width apart and the arms bent, elbows spine. Extend the trunk forward into a neutral spine position,
reaching out to the sides. parallel to the floor.

226
 Cat Stretch

Imagery Avoid thrusting the ribs forward during the

The name says it all—stretch like a cat! The cat exem- shoulder stretch.
plifies immaculate spinal articulation and the quality Maintain scapular stability during the shoulder
of stretching out. Of course, it is important to estab- stretch.
lish control before you try to reach the more extreme Align the spine in a neutral position in the initial
ranges of catlike movement, but the image helps. phase and during the shoulder stretch.

Maintain abdominal support throughout the

movement.

Inhale. Extend the trunk forward into a neutral spine position, Exhale. Draw back into spinal flexion, articulating the spine as
parallel to the floor. Optional (if you feel secure and stable): you return to the upright position. Bend the elbows and lift the
Press the trunk down toward the bed, stretching the shoulders arms to the starting position.
further toward shoulder flexion.

227
Cadillac
Arm work
Standing Chest Expansion
Intermediate

Relatively few exercises from the classic repertoire are efits and lends itself to different imagery, although
Muscle Focus performed in a standing upright position; therefore the the imagery from one can be used for any of the
ones that are should be fully utilized and integrated others. I like to visualize the body as a statue (think
Latissimus dorsi
into a comprehensive program. They are very valuable, of Michelangelo’s David, although he too has some
Objectives and I regard them as gems of the Pilates repertoire. alignment issues!) with one moving part, the glenohu-
The standing series not only develops arm and shoul- meral joint. Feel the solidity of the structure and the
To strengthen shoulder extensors
and elbow extensors
der strength, flexibility, and control but also demands intricate, controlled movement of the shoulder.
To develop trunk stabilization
core strength and good posture and alignment. To
Reach the arms down as if touching the
intensify this exercise, develop balance, and increase
fingertips to the floor.
the challenge, it can be performed on an unstable
Minimize scapular movement.
R e s i s ta n c e surface, such as a balance board or rotating disk, or
while standing on one leg or standing farther away Engage the stabilizers of the trunk, maintaining
Light Medium Heavy
correct alignment.
from the cadillac (increasing the resistance).
Increase upper back extensor activation as the
Imagery shoulders extend.

This exercise is performed in different positions on

various apparatus. Each position offers unique ben-

Inhale. Stand approximately 24 inches (60 centimeters) away Exhale. Extend the shoulders, pressing the arms back while Inhale. Slowly return the arms to the starting position, keeping
from the cadillac, facing the apparatus, with the crossbar a maintaining the upright alignment of the body. tension in the springs.
little above shoulder height. Hold the handles with the palms
facing back and slight tension in the springs. The farther away
from the cadillac you stand, the more tension there is.

228
 Cadillac
Arm work
Standing Hug-a-Tree
Intermediate

This exercise is similar to the reformer (page 175) Imagery

and arm chair (page 296) versions and as with each The image I offer here is a large bird spreading its Muscle Focus
variation, trunk stabilization is crucial. However, when wings. The arms spread like wings with the largest Pectoralis major
standing the stabilization is taken a step further with span possible, moving in and out. There are few sen-
the integration of the element of balance, and this sations as wonderful as feeling centered, stable, and Objectives
makes the entire arms standing series particularly that you are soaring like an eagle. To strengthen and increase
fascinating. Few exercises are better for discovering flexibility in the shoulder horizontal
your center. Keep the back broad and the scapulae adductors
Lean forward just enough to counteract the pull of stabilized.
To develop trunk and scapular
the springs backward, but not enough to rely on the Lean slightly forward throughout the series while stabilization
springs for support or deviate from ideal alignment. maintaining ideal posture and alignment.
Recruiting the ISS, particularly the abdominals, is vital Keep the arms elongated with the elbows soft
R e s i s ta n c e
in maintaining ideal alignment and is the essence of and the fingers reaching out.
Light Medium Heavy
successful execution of this exercise.

Inhale. Stand approximately 12 inches (30 centimeters) away Exhale. Bring the arms toward each other until they are Inhale. Return to the starting position, maintaining some ten-
from the cadillac, with the back to the apparatus and the crossbar parallel and in line with the shoulders. sion in the springs. Utilize the eccentric contraction of the hori-
a little above shoulder height. The farther away from the cadillac zontal adductors of the shoulders, keeping the scapulae still
you stand, the greater the resistance; adjust accordingly. Lean sli- and maximizing the stretch across the front of the chest.
ghtly forward with the body and engage the abdominal muscles.
Reach the arms out to the sides, holding the handles, with the
hands either open or in a fist position. The elbows should be soft
and the hands facing forward, with slight tension in the springs.
229
Cadillac
Arm work
Standing Arm Circles
Intermediate

The arm circles highlight control and range of motion movements become more challenging as a higher level
Muscle Focus of the shoulder complex. It is an extension of the hug- of stabilization and internal support is required.
a-tree exercise (page 229), performed in the same
Shoulder extensors
unique balanced position, but rather than executing Imagery
Shoulder horizontal adductors
only horizontal adduction before returning to the Imagine the arms moving through a thick gel—not
Objectives starting position, the arms circle overhead and back thick enough to create tension, but sufficient to pro-
around to the T position and then circle in the opposite vide a sense of equal resistance at every point of
To develop control of the scapulae
direction. The standing arm circles resemble the Arm the circle.
To strengthen the shoulders
Chair: Circles (page 297), which I recommend learn-
To increase the range of motion of Face the palms toward the floor as the arms
the shoulders
ing as a preparation for this exercise, but the arm
move from directly in front to overhead.
To develop trunk stabilization
chair provides support for the body while the cadillac
relies on the body’s ability to support itself. This is the Keep the circles within peripheral vision.
essence of progression in many Pilates exercises: The Avoid elevating the scapulae as the arms rise
R e s i s ta n c e above shoulder height.
Light Medium Heavy

Inhale. Stand approximately 12 inches (30 centimeters) away Exhale. Bring the arms toward each other, stopping when they Inhale. Rotate the arms so that the palms face the floor, and
from the cadillac, with the back to the apparatus and the are in line with the shoulders, with palms facing each other, lift the arms overhead. Keeping the scapulae stable, circle the
crossbar a little above shoulder height. Step farther away or as in the hug-a-tree (page 229). arms out to the sides to the T position, with the palms facing
closer in to adjust the resistance according to your need. Lean forward (starting position). After 5 to 10 repetitions reverse
slightly forward and engage the abdominals. Reach the arms the direction.
out to the sides at shoulder height, with the palms facing
forward, elbows soft, and slight tension in the springs.

230
 Cadillac
Arm work
Standing Arm Punches
Intermediate

Besides the obvious element of developing arm Imagery

strength, this movement demands tremendous trunk As the name indicates, this movement should feel like Muscle Focus
stabilization because of the tendency to rotate with punching. Imagine a precise point in front of you, in Triceps
each punch. Once a high degree of stabilization line with the shoulder; the hand reaches this same Pectoralis major
has been achieved, you can add trunk rotation to point with each punch.
the punches, rotating with the straightening of each Objectives
arm. Start with tension in the springs.
To strengthen the elbow extensors
Focus the movement in the arms while the trunk
and shoulder horizontal adductors
and shoulder girdle remain still.
To develop core strength
Face the fingers toward the direction of the
movement throughout the exercise.
Move the arms on a horizontal line. R e s i s ta n c e

Light Medium Heavy

Inhale. Stand approximately 12 inches (30 centimeters) away Exhale. Straighten one arm in a forward direction, then bend Inhale. Repeat the cycle, performing two to four punches with
from the cadillac, with the back to the apparatus and the it as the other arm simultaneously straightens; the change each breath.
crossbar a little above shoulder height. Lean slightly forward, should occur midway through the movement.
placing the hands directly in front of the shoulders. Bend the
elbows out to the sides while holding the handles with the
palms facing downward and the fingers forward.

231
Cadillac
Arm work
Standing Biceps
Intermediate

Although this movement is essentially a typical biceps Imagery

Muscle Focus curl, the position of the arms and trunk offer certain The position of the body can be likened to the figure-
advantages. A significant stretch can be felt across the head of an old ship. With each bend of the arms, the
Biceps
chest, a benefit after all of the work of the shoulder chest should open more. The feeling should be one
Objectives horizontal adductor that preceded it (hug-a-tree, arm of reaching the chest forward (without thrusting the
circles, and punches, pages 229-231). In addition, ribs and hyperextending the back).
To strengthen the elbow flexors
the long head of the biceps is held in a fully stretched
To stretch the anterior aspect of
position, which enhances flexibility and provides a Maintain constant and consistent shoulder
the chest and shoulder
unique angle for developing strength. Step forward, if extension.
necessary, to increase the resistance and keep ten- Keep the upper arms still and the scapulae
R e s i s ta n c e sion in the springs. stable throughout the movement.
Light Medium Heavy Keep the elbows parallel to each other.

Inhale. Stand approximately 48 inches (120 centimeters) Exhale. Bend the elbows, keeping the upper arms still and the Inhale. Straighten the arms and return to the starting position.
away from the cadillac, with the back to the apparatus and elbows at the same height as in the starting position.
the crossbar a little above shoulder height. Lean slightly
forward and reach the arms behind the body, parallel to each
other. Hold the handles firmly.

232
 Cadillac
Arm work
Squat
Advanced

Although this squat does challenge the legs, it pres- Imagery

ents even more challenge for the upper body. Also, Maintain a good position of the trunk by imagining Muscle Focus
the trunk is held in an upright position, rather than that you are leaning against a wall as the body slides Biceps
the typical forward tilt, throughout the movement, up and down. Track the legs by picturing each one Quadriceps
encouraging neutral alignment and making it more gliding between two panes of glass, making sure
functional. The conventional squat position can place they are properly aligned to accommodate a smooth Objective
an excessive load on the lower back. gliding movement. To strengthen the biceps and
Adding the isometric contraction of the biceps to quadriceps
the squat action of the legs not only develops biceps Keep the trunk upright in a neutral spine
To develop stability in the knees
strength but also core strength, particularly of the back position.
To align and stabilize the trunk
extensors. While I’ve included this exercise in arm Hold the arms parallel to each other with the
work as it addresses many areas of the body, it is a palms facing toward the ceiling (or toward the
valuable addition to any program and can comfortably face when the elbows are in flexion). R e s i s ta n c e

fit into the leg work, hip work, or full-body integration Maintain correct tracking of the legs as they Light Medium Heavy

blocks. bend and straighten.

Exhale. Stand facing the cadillac with the legs parallel. Bend Inhale. Bend the knees into a deep squat, keeping the heels Exhale. Straighten the knees, returning to the starting posi-
the elbows to a 90-degree angle, holding the straps in a on the ground and maintaining a stable arm and trunk posi- tion. Perform 5-10 squats and straighten the arms only after
biceps-curl position with slight tension in the springs. tion. the final repetition.

233
Cadillac
Arm work
Butterfly
Advanced

This complex movement with a beautiful name is a In the first phase, the movement is pure lateral
Muscle Focus combination of lateral flexion and rotation that also flexion of the trunk with no arm movement. The arms
makes use of the resistance of springs and the ele- maintain an exact T position, resisting the backward
Oblique abdominal muscles
ment of balance. The movement should be viewed in pull of the springs. This is followed by the rotation of
Objectives two distinct phases: lateral flexion, followed by rota- the trunk, and only at the point of maximum rotation do
tion. This pattern can be found in several advanced the arms circle around to reach the T position facing
To stretch the oblique abdominals
and lower and mid-back muscles
Pilates exercises such as Mat Work: Twist (page 98), the cadillac. The movement is then reversed to return
To develop control of the oblique
as well as in many sports, such as golf, volleyball, to the starting position.
abdominals and baseball.

R e s i s ta n c e

Light Medium Heavy

Exhale. Stand approximately 12 inches (30 centimeters) away Inhale. Reach over to one side, laterally flexing the trunk. Exhale. Rotate and round the upper body to face the cadillac,
from the cadillac, with the back to the apparatus and the bringing the top arm up and over and the other arm down
crossbar a little above shoulder height. Lean forward with the and across, striving to create a T position while now facing the
hands in the straps, the arms in a T position, and the palms cadillac. The arms continue pulling the springs out to the sides
facing forward with slight tension in the springs. and back.

234
 Butterfly

Imagery Keep the pelvis facing forward as long as

The feeling of this movement is like a spring being possible before allowing it to adapt to the
rotation.
wound up and then carefully unwound, similar to the
dynamic of the Reformer: Mermaid (page 198).These Maintain constant tension in the springs.
two exercises are closely related; finding the connec- Keep the arms as wide as possible throughout.
tion between them may prove valuable in mastering
both of these challenging exercises. Another image I
like to use is that of the exercise name, the butterfly.
As the arms reach out to the sides throughout the
exercise, they should feel like wings.

Inhale. Return to lateral flexion, following the exact path of Exhale. Return to the starting position.
the body and arms in reverse.

235
Cadillac
Lateral flexion
Side Lift
Intermediate

This exercise is not from the classic Pilates repertoire, People tend to try to lift the body by pulling on the
Muscle Focus but it has evolved from the traditional work. It has a push-through bar with the arm. Avoid this by keeping
wonderful flow, and besides being a valuable exercise the arm straight and focusing on lifting from the waist.
Oblique abdominal muscles
for developing the lateral flexors of the trunk, it is Complete the movement by lifting the bottom arm to
Objectives beautiful to watch and wonderful to perform. the push-through bar (or as close to it as possible)
Although ideally the body is in a straight line, it may and touching it. This provides a dramatic stretch to
To strengthen the lateral flexors
(upper side)
be necessary to place the legs slightly forward of the the underside of the body and works the lateral flexors
To stretch the lateral flexors (lower
centerline, which in turn emphasizes activation of the on the upper side intensely. The lateral flexors on the
side) oblique abdominal muscles. This is helpful when the underside should remain contracted throughout the
back extensors, particularly the quadratus lumborum, exercise to provide stability.
tend to overpower the other muscles. The same result
R e s i s ta n c e
can be achieved by tipping the upper side of the pelvis
Light Medium Heavy
slightly back.

Exhale. Lie on one side with the legs straight and the top leg Inhale. Bend the top arm, bringing the push-through bar Still inhaling, straighten the top arm upward.
in front of the bottom leg. Place the feet under the foot strap. through to the inside of the cadillac.
The bottom arm is straight overhead with the head resting on
the shoulder. The top arm is also straight overhead, holding
the push-through bar.

236
 Side Lift

Imagery Maintain as close to

a straight line as can
This movement always reminds me of dance chore- be achieved without
ography. I like to imagine flying through the air after a compromising balanced
muscle activation.
leap, reaching up or out, depending on the phase of
the exercise. If only we could fly!

Keep the arm holding the push-through bar

straight when lifting into lateral flexion.
Engage the abdominal muscles throughout the
exercise.
Move up and down in the coronal plane as if
between two panes of glass.

Exhale. Lift the trunk into lateral flexion. Then lift the bottom Inhale. Lower the body, then exhale as you bend the upper
arm to touch, or to come as close as possible to touching, the arm, bringing the push-through bar through to the outside of
push-through bar. cadillac, and straighten it overhead. Return to the starting
position.

237
cadillac
Lateral flexion
Side Reach
Fundamental

Few exercises feel as good as this one. It provides Imagery

Muscle Focus a focused stretch to one side of the trunk and the The movement should be a sweeping action out to
underarm. Maintaining a good anchor with the legs the side and back as the body opens like a large fan.
Oblique abdominal muscles
and pelvis in order to maximize the stretch is vital. Or think of the body as a rubber band that is being
Objectives This is a unique position because the pelvic–lumbar stretched by an external force pulling on the arm; when
region remains in flexion to reinforce the anchoring of the force is removed, it is pulled back to the center.
To develop abdominal control
the pelvis, while the upper trunk stretches laterally and
To improve oblique flexibility
extends, displaying the control we strive for in each Maintain pelvic–lumbar stabilization when
To stretch the shoulder adductors reaching the arm back.
segment of the spine and the body as a whole.
Press both heels against the upright poles,
R e s i s ta n c e
particularly the one on the reaching side.
Light Medium Heavy Turn the palm of the free hand toward the ceiling
while reaching back.

Inhale. Sit upright, facing the push-through bar. Place your feet Exhale. Round the trunk, hanging back on the push-through Inhale. While maintaining lumbar flexion, sweep one hand,
against the upright poles and the hands on the push-through bar and pressing the feet into the upright poles. palm up, out to the side and back, reaching as far from the
bar, shoulder-width apart. Keep the arms straight. feet as possible and maximizing the stretch. Exhale and return
to the previous position, deepening the flexion and placing the
hand back on the bar. Inhale and extend the spine to the up-
right sitting position.
238
 Cadillac
Back extension
Prone I
Fundamental

Prone I is the foundation of a wonderful series of back shape of the body. The energy is never completely
extension exercises on the cadillac. This exercise released; the power is held within the musculature Muscle Focus
teaches the fundamentals of distributing the extension at all times, available on demand.
Back extensors
throughout the spine by recruiting the spinal exten-
Glide the scapulae down the back prior to the
sors together with the abdominals, which assists in Objectives:
movement.
protecting the lower back from excessive pressure. It
Engage the abdominal muscles throughout the To strengthen the back extensors
also teaches coordination of scapular stabilization and
movement. To develop control of the shoulder
shoulder mechanics along with spinal extension. girdle and abdominal muscles
Keep the hands pressing down on the push-
Imagery through bar, with the arms straight.

The image of an archer’s bow being stretched and then R e s i s ta n c e

released works well to create the powerful, arching Light Medium Heavy

Exhale. Lie prone, holding the push-through bar with the arms Inhale. Lift the trunk into spinal extension, pressing the arms Exhale. Lower the trunk to the starting position without
straight overhead. down gently on the push-through bar. releasing the supporting musculature between repetitions.

239
Cadillac
Back extension
Prone II
Intermediate

Few exercises combine spinal extension as beautifully sors, not relying on the arms and the push-through
Muscle Focus and intricately with the strength and flexibility of the bar to maintain the elevation of the trunk.
shoulder girdle. Stretching the shoulders as much When you reverse the movement, again maximize
Back extensors
as possible before extending the back is important; the stretch of the shoulders (you should feel like you
Objectives although the shoulder stretch and the back extension are hanging from the arms) before lowering the body
are linked, they should be regarded as two separate completely and bringing the push-through bar down to
To strengthen the back extensors
movements. When the trunk reaches full hyperexten- the starting position.
To develop control of the shoulder
and abdominal muscles
sion, the effort is transferred largely to the back exten-
To improve flexibility in the
shoulder region

R e s i s ta n c e

Light Medium Heavy

Exhale. Lie prone holding the push-through bar with the arms Inhale. Bend the elbows out to the sides, bringing the arms Exhale. When the arms can move no further, start lifting the
straight overhead. back and behind the head. trunk and continue by straightening the arms upward until the
elbows and back are fully extended.

240
 Prone II

Imagery In the second part of the exercise, lower

the trunk as far as possible, stretching the
The image of stretching a bow (see Cadillac: Prone
shoulders, before bringing the arms through to
I) serves well in this variation as the body reaches a
complete the movement.
higher, more extreme bow shape.
Engage the abdominal muscles throughout the
Achieve maximum stretch of the shoulders movement.
before lifting the trunk into extension.

Inhale. Lower the trunk, keeping the arms straight and Exhale. Bend the elbows and lower the trunk, bringing the
reaching up. push-through bar down, then straighten the arms directly
overhead to return to the starting position.

241
Cadillac
Back extension
Hanging Back
Advanced

This exercise is impressive to watch and fun to do. extension and further hip extension to provide the
Muscle Focus Although categorized as an advanced exercise, it is finishing touches to the movement.
within the reach of many people, even those who The arms serve as levers; they simply connect the
Back extensors
may not believe they can perform such a challenging body to the crossbars. The shoulders, however, fulfill
Objectives movement. It encapsulates fundamental concepts an important role; good shoulder mechanics are criti-
such as spinal articulation, well-distributed back cal to successful execution of this exercise.
To strengthen the back extensors
extension, scapular stabilization, abdominal support, The position of the head follows the line of the
To stretch the chest muscles
and the relationship between back extension and hip spine. Avoid the tendency to throw the head back too
To develop hip extensor control
extension. far when in the hanging-back position, which results
I like to focus this movement in the mid-back, just in neck tension. Instead, you should feel like the
below and between the scapulae. You should stabi- crown of the head is reaching down toward the mat,
R e s i s ta n c e
lize the pelvic–lumbar region until you have achieved completing the smooth, arcing shape.
Light Medium Heavy maximum thoracic extension and only then add lumbar

Inhale. Hold onto the crossbars of the cadillac with straight arms. Exhale. Roll up, articulating through the spine, into a plank position
Place the feet on the trapeze swing in a turned-out, dorsiflexed posi- so that the body hangs parallel to the mat in neutral alignment. Plan-
tion so that they wrap around the springs (for safety). Hold the spine tarflexing the feet is optional.
in as close to a neutral position as possible while hanging.

242
 Hanging Back

Imagery Reach the tailbone toward the mat when hanging

Visualizing energy lines works well for this exercise. in the starting position.
In the cradle-hanging position, one energy line runs Depress the scapulae in the hanging position
down through the legs and the other through the trunk, prior to starting the movement.
both meeting in the pelvis, creating a V shape. In the Draw in the abdominals, creating deep spinal
hanging-back position, the energy line runs from the flexion, to initiate the movement.
feet to the pelvis, then arcs through the trunk and Achieve maximum extension in the mid- and
head, reinforcing the arc shape of the body. upper back before using lumbar and hip
extension to complete the movement.

Inhale. Extend the spine further, maximizing the arch of the thoracic Exhale. Return to the plank position, and then articulate the spine
region. Add lumbar and hip extension, pivoting at the shoulders and down to the V shape starting position.
keeping the arms straight.

243
Chapter 7

Wunda
Chair
Pilates

I must admit, I have special feelings for the wunda chair

(also known simply as the chair)—if I do have a favorite
piece of Pilates equipment, this is it. The genius of its
of motion. Also, the chair offers far fewer possibilities
for developing flexion of the limbs than for extension. As
long as you are aware of these possible shortcomings,
design never ceases to amaze me. This unassuming box the wunda chair is simply a must-have item.
with four springs offers infinite possibilities. It was argu- I had the privilege of being introduced to the wonders
ably the first piece of home gym equipment, displayed of the chair by one of the greatest Pilates teachers to
proudly by Joseph Pilates in what looks like the first grace our community, Kathy Stanford Grant. She was
infomercial, yet even today there are few if any pieces of among Mr. Pilates’ early students, and one of only two
equipment that can rival the wunda chair’s capacity: there people to receive a teacher’s certification from him.
are hundreds of exercises for every part of the body and (The other is Lolita San Miguel, also a teacher of great
every fitness level. And to cap it all, it can double as a distinction and one I am honored to call a friend, who
piece of furniture (as the original design did). has the title of a Living Treasure of Puerto Rico.) Kathy
The chair is not easy to use, and it often proves may be singularly responsible for the rebirth of this
unforgiving. It highlights imbalances and weaknesses apparatus, bringing it from obscurity to center stage in
like no other piece of apparatus. At the same time it the early nineties.
offers possibilities for dealing with these problems I recall as if it were yesterday the day I met Kathy and
that are unique and specific to the chair only. It is also I naively volunteered to perform several moves on the
well suited for improving general fitness and enhancing chair. I had some experience on this apparatus and had
athletic performance. In many ways it is more functional been doing Pilates for 12 years. Kathy, a woman small
than other exercise equipment, even other pieces of in stature and large in presence, honed in on every com-
Pilates apparatus. When doing the foot work on the pensation, protection, tension, and imbalance in my body.
chair, for instance, the body is in an upright position, If I have ever had an epiphany in my career, this was it. I
demanding greater activation of the trunk stabilizers recognized a depth of work that I had previously ignored.
than the reformer or cadillac. Being upright also more I had relied on a strong body to perform choreography
closely simulates everyday movements, making the well—but that was only the outside of the movement. My
exercises more functional. It is extremely useful for humbling experience on the chair taught me the mean-
pregnant women because it enables them to do the ing of moving from within and set my teaching on a new,
foot work in a sitting rather than supine position. (Lying exciting tangent. I had to go back to square one, learn-
supine for extended periods of time during pregnancy is ing and exploring every movement anew. It also taught
not recommended.) me to see inside people with “MRI vision” (beyond X-ray
However, because of its design, the movements per- vision!), to detect where the movement is coming from
formed on the chair are typically short in range; it does before it even happens. This awareness taught me to
not readily accommodate full ranges of motion. In some cue differently, to teach differently, and to anticipate more
cases it may even prove advantageous to use pads or profound results. I have never looked back.
a small box to elevate the body and increase the range

246
 Wunda chair
Foot work
Double-Foot Positions
Fundamental

The double-leg foot work on the wunda chair, as on Many of the same cues and directives that are noted
the cadillac, duplicates that on the reformer. The foot in the foot work on the reformer and cadillac apply Muscle Focus
positions are identical (see Reformer: Parallel Heels, to the chair.
Quadriceps
Parallel Toes, V-Position Toes, Open V-Position Heels,
Hamstrings
and Open V-Position Toes on pages 112 to 116) while Imagery
the positions of the trunk and legs are quite differ- On the cadillac the feeling is like supporting the ceiling, Objectives
ent—the trunk is upright and the legs push down with the legs as pillars; on the reformer it is propelling
To strengthen the knee extensors
toward the floor on the wunda chair. yourself on a horizontal line by pushing away a wall. On
To develop hip extensor control
The dynamic of the leg movement on the chair is the wunda chair the feeling is like pressing against the
To develop trunk and pelvic
like a pumping action, with a relatively short range of floor, becoming taller with each leg extension, to the stabilization
motion compared to the full-range knee extension on point of feeling levitated above the chair.
the reformer and cadillac. On the wunda chair, feeling
the quadriceps more prominently is common; I refer to Maintain a stable, upright trunk throughout the R e s i s ta n c e

series.
this as having “wunda chair legs,” a delightful, wobbly Light Medium Heavy
sensation on completion of the series. Push down through the heels when in the heel
positions.
Rather than detailing all the foot work positions, I
describe only the double-foot positions, calf raises, Maintain plantarflexion when in the toe positions.
and single-foot positions (see pages 248 to 249).

Inhale. Sit upright on the chair on the front part of the plat- Exhale. Press down with the legs, lowering the pedal until it is Inhale. Lift the legs, raising the pedal to the starting position.
form, hands near the rear of the platform resting on the finger- about to touch the base.
tips, with elbows bent and reaching back. Place the feet on the
pedal in one of the double-foot positions. Start the movement
with the thighs parallel to the floor or slightly higher.

247
Wunda chair
Foot work
Calf Raises
Fundamental

This position exemplifies the concept of multidimen- Add to this powerful image the completely isolated
Muscle Focus sional, full-body integration. Although the calf of the movement of the foot.
moving leg is the focus of the exercise, trunk stability
Foot plantarflexors (calves) Maintain a level pelvis.
is being challenged, the hip flexors and calf of the
opposite leg are being stretched, and even the shoul- Keep the legs parallel rather than externally
Objectives rotated, with the back heel pressing into the
der stabilizers are being activated. This position is
To strengthen the calves floor.
exceptional for highlighting correct foot alignment.
To stretch the calves and hip Control the up-and-down movement of the foot
flexors through the full range of motion of the ankle.
Imagery
The diagonal position of the body in this exercise
R e s i s ta n c e
reminds me of a ski jumper flying down the ramp.
Light Medium Heavy

Inhale. Stand facing the chair with the trunk stable on a Exhale. Plantarflex the foot, lowering the pedal. Inhale. Dorsiflex the foot, raising the pedal.
diagonal line, and place the hands firmly on the sides of the
front section of the platform. Place the toes of one foot on the
pedal, pressing the leg just below the knee into the front edge
of the platform. The back leg is straight, creating a long diago-
nal line with the trunk, and the heel presses into the floor.

248
 Wunda chair
Foot work
Single-Foot Positions
Fundamental

All of the advantages and benefits of doing single- movement similar to kick-starting a motorcycle (some-
leg work on the other apparatus apply to the wunda thing I have done many times, but you may need to be Muscle Focus
chair but are magnified. Stabilization is challenging a little older to appreciate this image) while keeping
Quadriceps
in the sitting position, and every possible weakness, the rest of the body stable.
Hamstrings
imbalance, and compensation is brought to the fore.
Maintain equal weight on both sit bones.
Few pieces of apparatus, if any, are as valuable as Objectives
the wunda chair for developing and improving leg Start with the thighs parallel to the floor or
slightly higher, and press down until the pedal is To strengthen the knee extensors
function.
about to touch the base. To develop hip extensor control
Imagery Keep the trunk stable, avoiding rotation as the To develop trunk and pelvic
leg presses down. stabilization
See Reformer: Single-Leg Heel and Single-Leg Toes
(pages 119 and 120). Also valuable is imagining a
R e s i s ta n c e

Light Medium Heavy

Inhale. Sit upright on the chair on the front part of the plat- Exhale. Press down with the leg, lowering the pedal. Inhale. Lift the leg, raising the pedal to the starting position.
form, with the hands placed near the rear of the platform,
resting on the fingertips, and the elbows bent and reaching
back. Place one foot on the pedal in either the single-leg heel
or toes position. Hold the opposite leg directly forward, paral-
lel to the floor. If this position proves too difficult, bend the
knee or rest the leg on a large ball or box.

249
Wunda chair
Abdominal work
Standing Pike
Fundamental

The movement of this exercise is similar to the Mat Imagery

Muscle Focus Work: Roll-Down described on page 24, but it has the All the spinal flexion pike exercises (and there are
advantage of support provided by the spring. This many, on all the apparatus) center on the image of
Abdominal muscles
alleviates potential strain on the spine during the roll- folding the body in two, bringing the thighs and pelvis
Objectives down, particularly when it is done with straight knees. toward the trunk and vice versa. A diver in mid-flight,
This fundamental exercise lays the foundation for the tucked into a pike position, is the perfect image.
To develop abdominal control
abdominal exercises that follow, which are progres-
To develop scapular stabilization
sively more advanced and challenging. It teaches the Aim for maximum lumbar flexion.
To increase lumbar flexibility
pike position, which relies on deep flexion of the trunk Stabilize the scapulae.
and solid shoulder stabilization. Keep the legs vertical and the knees soft.
R e s i s ta n c e

Light Medium Heavy

Exhale. Stand facing the chair, close to the Inhale. Roll down, pressing the pedal toward Exhale. Roll up, increasing the spinal flexion On the final exhalation, roll up all the way to
front of it, with the legs parallel. Roll down, the floor. and raising the pedal. Repeat 5 to 10 times. the starting standing position.
placing the hands on the pedal with the
shoulders aligned over the hands.

250
 Wunda chair
Abdominal work
Cat Stretch
Intermediate

The cat stretch is one of a series of exercises, includ- encourage the deep, hollow, round shape of the trunk
ing the Wunda Chair: Standing Pike (page 250) and as the pedal is lifted. Muscle Focus
the Wunda Chair: Full Pike (page 252), that focuses on
Abdominal muscles
deep spinal flexion. It also incorporates spinal exten- Imagery
Back extensors
sion and demonstrates the fine interplay between The name says it all—the shape, the intricate articula-
spinal flexion and extension. During the spinal tion of the spine, the flexibility, the control—there is Objectives
extension, reach the head toward the floor and aim no better image to strive for than a cat stretching.
To develop abdominal and back
for 180-degree flexion of the shoulders, creating as extensor control
close to a vertical line as possible with the trunk. At Align the hips over the knees throughout the
movement. To stretch the lower back
the same time, try to keep the hips over the knees so To develop scapular stabilization
that the thighs remain vertical, which will help ensure Keep the head aligned with the spine.
that the movement occurs in the spine as opposed to Reach the head down toward the pedal. R e s i s ta n c e

rocking back and forth with the whole body. This will Light Medium Heavy

Exhale. Kneel on the chair close to the front Inhale. Roll down, pressing the pedal toward On a final exhale, roll up all the way to an Circle the arms overhead and around to the
edge facing the pedal, with the body upright the floor, extending the spine and keeping upright kneeling position. sides of the body, returning to the starting
and the hips over the knees. Roll down, plac- the head between the arms. Exhaling, roll position.
ing the hands on the pedal, with the shoul- up, rounding the trunk into deep spinal flex-
ders aligned over the hands. ion, keeping the hips above the knees and
raising the pedal (as shown in first photo in
series). Repeat 5 to 10 times.
251
Wunda chair
Abdominal work
Full Pike
Advanced

Few exercises exemplify masterful muscle coordina- had on the development of the Pilates repertoire is
Muscle Focus tion and integration better than the full pike. And few evident in the full pike. This is a personal favorite!
exercises can humble the fittest and strongest human
Abdominal muscles
specimens as the full pike can. You must perform it Imagery
Serratus anterior
to understand how profound it is. Viewing from the See the Wunda Chair: Standing Pike (page 250) for
Objectives sidelines simply does not impart full appreciation of body-alignment information. In this exercise, the sen-
its intensity, but those who attempt it will never look sation should be of floating upward—levitating—a feel-
To develop abdominal control
back. If one exercise can guide you to discover the ing that can be achieved only when all components,
To develop scapular stabilization
sensation of working deep into the abdominals, this both mental and physical, are in place.
To strengthen the shoulder girdle
is it. The abdominal work is profound and often leads
Maximize lumbar flexion.
to a sensation of muscle activation never before
R e s i s ta n c e
experienced. Layered on top of the abdominal work Keep the shoulders over the hands and the head
aligned with the spine.
Light Medium Heavy is the intense shoulder work, which can be likened to
performing a handstand. The influence gymnastics Maintain stable plantarflexion of the feet.

Inhale. Stand on the pedal, facing the chair. Place the hands Exhale. Draw deeper into spinal flexion, raising the pedal to Inhale. Lower the pedal (not quite to the floor), maintaining
on the back portion of the chair, holding it from the sides. the top of its range. the pike position.
Align the shoulders over the hands. Keep the scapulae stable
and round the trunk, establishing a solid pike position.

252
 Wunda chair
Full body integration
Seated Torso Press
Advanced

With the legs stable and still, and the trunk a solid and bend the knees slightly. This supports the legs
integrated unit, the movement in this exercise occurs and decreases the load on the hip flexors, making it Muscle Focus
at the hip joint. Control of the hip flexors is important, easier for the abdominal muscles and back extensors
Abdominal muscles
but the focus of the effort should be on the abdomi- to keep the trunk in alignment.
Back extensors
nals and back extensors working in co-contraction to
keep the trunk stable. This exercise demands a high Imagery
Objectives
level of precision and coordinated muscle activation. I liken this position to a drawbridge, initially lying
To strengthen the abdominal
It also serves as a good preparation for advanced flat and then hinging as one segment lifts as a solid muscles and back extensors
abdominal exercises, such as the Mat Work: Teaser unit. To stretch the shoulders and chest
(page 101), although some people find this exercise To develop hip flexor control
more demanding than the teaser. Because of the arm Keep the legs stable and parallel to the floor.
position, the torso press offers a significant stretch Maintain co-contraction of the abdominal
for the shoulders and the chest. muscles and back extensors throughout the R e s i s ta n c e

movement.
If you find that you are unable to maintain the neutral Light Medium Heavy
spine position of the trunk or keep the legs parallel Align the head with the spine.
to the floor, place a large ball or box under the feet

Exhale. Sit on the chair, facing away from the pedal. Place Inhale. Lower the trunk to a flat supine position parallel to the Exhale. Lift the trunk, raising the pedal to the starting position.
the hands on the pedal with the fingers facing backward and floor, pressing the pedal down.
the shoulders aligned over the hands. Hold the legs directly
forward, parallel to the floor, with the trunk in a neutral spine
position on a diagonal line.
253
Wunda chair
Arm work
Seated Triceps
Fundamental

This exercise teaches the fundamentals of what are tion has been established, setting the stage for the
Muscle Focus commonly called dips. I cannot overemphasize the movement, the triceps exercise can commence.
importance of good trunk alignment and stability, in
Triceps
addition to excellent scapular stabilization. The move- Imagery
Biceps
ment is a combination of shoulder flexion, highlighting Visualize lifting the body off the ground rather than
Objectives the long head of the biceps and the exterior deltoid, merely straightening the arms. The involvement of
and elbow extension, focusing on the triceps. the back extensors and the image of the scapulae
To strengthen the elbow extensors
I like to precede this exercise with shoulder shrugs, gliding down the back are vital to the success of this
To develop trunk stabilization
allowing the shoulders to lift toward the ears and then movement.
To emphasize scapular depression
pressing them down to engage the scapular depres-
sors, particularly the lower trapezius. (Note that in Keep the elbows parallel to each other.
R e s i s ta n c e
terms of muscle action this is the opposite of a typical Maintain scapular depression.
Light Medium Heavy Maintain an upright and stable trunk.
shrug, in which the shoulders are actively lifted and the
upper trapezius is engaged.) Once scapular stabiliza-

Inhale. Sit upright on a small box, facing away from the chair Exhale. Straighten the elbows, pushing the pedal down. Inhale. Bend the elbows, raising the pedal.
with the legs together, the knees bent, and the feet placed
firmly on the floor. Place the hands on the pedal with the fin-
gers facing the body and the elbows bent and reaching back.

254
 Wunda chair
Arm work
Prone Triceps
Intermediate

This exercise resembles, and can teach correct and This is equivalent to a triceps push-up. The exercise
precise execution (seldom seen) of, the classic push- can also be performed with the elbows reaching out to Muscle Focus
up. Two areas should be highlighted. The first is the the sides, in which case it is equivalent to a pectoral
Triceps
pelvic–lumbar region, which is supported by the chair push-up. Another alternative is to perform it with one
platform and is therefore less likely to collapse than arm, reaching the other out to the side. Objectives
during a push-up. The other area is the scapulae,
Imagery To strengthen the elbow extensors
which tend to adduct and elevate. Proper placement
To develop trunk and scapular
of the scapulae is often ignored in the push-up; it Although it is the pedal that is lowered and lifted, the stabilization
should not be neglected in any exercise. The trunk sense should be that the entire body is being lowered
and scapulae must remain stable, requiring that the and lifted, as one integrated and stable unit.
R e s i s ta n c e
movement occur in the arms alone.
I recommend initially doing the prone triceps with Keep the body stable and parallel to the floor. Light Medium Heavy

the arms parallel and the elbows close to the sides. Avoid adducting and elevating the scapulae.

Exhale. Lie prone on the chair with the legs straight and Inhale. Bend the elbows, raising the pedal. Exhale. Straighten the elbows, pressing the pedal down.
together, and the hands on the pedal. Align the hands directly
under the shoulders and straighten the arms.

255
Wunda chair
Arm work
Backward-Facing Dips
Advanced

The similarity of these dips to the triceps dip commonly upper body strength but also improves trunk stabiliza-
Muscle Focus seen in a gym ends with the name. The placement of tion and back extensor control. Scapular depression
the body in these dips amplifies the intensity, requiring should precede the actual movement. Set the height of
Triceps
tremendous strength as well as body control, aware- the handles so that the upper arms are approximately
Biceps
ness, and muscle integration. As in the Wunda Chair: parallel to the floor when starting. Some wunda chairs
Objectives Seated Triceps (page 254; an excellent preparation do not have side handles, in which case this particular
for this exercise), good trunk alignment and stability exercise is not possible.
To strengthen the elbow extensors
and shoulder flexors
and excellent scapular stabilization are important.
The movement combines shoulder flexion and elbow Imagery
To develop trunk and scapular
stabilization extension, focusing on the triceps. Initiate the move- See Wunda Chair: Seated Triceps (page 254). With the
ment with the shoulder flexors and then follow with dips the image of the body levitating off the ground
R e s i s ta n c e the elbow extensors. works well. It should appear and feel effortless, as if
Light Medium Heavy
The body should remain perpendicular to and in line the force were being generated under the pedal.
with the pedal, holding true to the plumb line. Lean-
ing back and bringing the shoulders over the handles Keep the elbows facing back and parallel to
each other.
makes it easier but is incorrect. When performed
correctly, the exercise not only develops tremendous Maintain scapular depression.
Maintain an upright, stable trunk.

Inhale. Stand upright on the pedal facing away from the chair and Exhale. Flex the shoulders and extend the elbows completely, Inhale. Bend the elbows, lowering the body and the pedal to
place the hands on the handles with the elbows reaching back. pushing down into the handles and elevating the body. the starting position (not quite touching the floor).

256
 Wunda chair
Leg work
Hamstring Curl
Fundamental

This hamstring curl exercise is very focused and base, requires hip extension, which is not the objective
effective, with the body in a stable and comfortable of this exercise and therefore is not used. Muscle Focus
position. The back is not in danger of being pulled
Hamstrings
into hyperextension, as is the case in other hamstring Imagery
curl exercises performed in a prone position. Another Visualize pulling the heels toward the sit bones as if Objectives
advantage is the ability to perform this hamstring curl a rubber band connected each heel to the opposite
To develop knee flexor strength
unilaterally, exercising each leg independently. This is sit bone. This image ensures the precise direction
To develop pelvic–lumbar
of great benefit when a significant imbalance in the of pull. When you have maximized the knee flexion stabilization
strength of the hamstrings is present. (before starting to extend the hips), straighten the
The range of motion of this curl is limited; it works knees and lift the pedal slowly, resisting the pull of the
the flexors of the knee only from approximately 120 imaginary rubber band as you return to the starting R e s i s ta n c e

degrees to 90 degrees of knee flexion. Only the top position. Never fully release the tension. Light Medium Heavy
section of the pedal’s arc is utilized in this exercise as
this entails pure knee flexion. The bottom part of the Maintain a neutral pelvis.
arc, in which the pedal would be pressed down to the Isolate the knee flexion.
Keep the feet stable.

Inhale. Lie supine on the floor. Place the heels on the pedal, Exhale. Bend the knees, drawing the pedal halfway down. Inhale. Raise the pedal, returning to the starting position.
feet in a neutral position, with the legs parallel and the knees
bent at approximately a 120-degree angle.

257
Wunda chair
Leg work
Standing Leg Press
Fundamental

This exercise is important in teaching functional move- than in the knee extensors. Avoid the tendency to
Muscle Focus ment of the leg, improving balance, and perfecting stand too close to the chair and lean forward; this
muscle recruitment patterns pertaining to knee and transforms the movement, eliminating much of the
Hamstrings
hip extension. The combination of supporting with challenge.
Objectives the standing leg, pelvis, and trunk and moving with
the pressing leg enhances the ability to disassociate Imagery
To strengthen the hip extensors
the action of the leg from the rest of the body and Visualize climbing a vertical staircase while keeping
To develop knee extensor control
highlights the value of closed kinetic chain exercises the body perfectly upright. The sensation should be
To develop balance
(weight-bearing exercises in which the extremity, the like doing the moonwalk, but moving in a vertical rather
distal point, is fixed). Balance is key. than horizontal direction.
R e s i s ta n c e
The alignment of the body is key to activating the
Light Medium Heavy correct muscles and ensuring a successful outcome. Initiate the movement with the hamstrings.
In order to challenge the hip extensors, the standing Maintain plantarflexion with the pressing foot
leg must be sufficiently far back from the chair, and throughout the movement.
the initiation must occur in the hip extensors rather Maintain upright posture; avoid leaning forward.

Inhale. Stand upright facing the front of the chair, 12 to 24 Exhale. Extend the hip, pressing the pedal down. Inhale. Lift the leg, controlling the pedal as it returns to the
inches (30 to 60 centimeters) away from it. Place one foot on starting position.
the pedal in a plantarflexed position. Hold the arms out to the
sides in a T position.

258
 Wunda chair
Leg work
Forward Lunge
Advanced

I have helped many athletes improve their running, the strength of the quadriceps from the outset, which
leaping, jumping, and overall performance with this should be avoided. Muscle Focus
exercise. It is a great equalizer—no matter how strong
Hamstrings
the legs are, the exercise will not be successful with- Imagery
Gluteus medius
out certain essentials in place: correct muscle acti- This exercise is about levitation. You should feel a sen- Quadriceps
vation patterns, pelvic–lumbar stabilization, balance, sation of rising from the starting position, as if a force
and full body integration, plus an optimal strength under the pedal is propelling you upward or a string from Objectives
ratio between the hip extensors, hip abductors, and the sky is lifting you up.
To strengthen the hip extensors,
knee extensors. hip abductors, and the knee
Sequencing the muscle activation is key, starting Activate the muscles sequentially: hip extensors,
extensors
hip abductors, then knee extensors.
with the hip extensors as the pedal lifts up, followed by
the hip abductors as the back foot lifts off the pedal, Maintain a stable, level pelvis throughout the
exercise (particularly as the foot lifts off the pedal). R e s i s ta n c e
and finally the quadriceps as the knee straightens
Move on a vertical line, avoiding leaning forward. Light Medium Heavy
completely. Also important is maintaining ideal verti-
cal alignment. The tendency is to lean forward, using

Inhale. Stand facing the chair. Place one Exhale. Extend the hip, pressing down onto Continue straightening the leg and lift the Inhale. Lower down to the point where the
foot on the pedal and press the pedal down. the platform of the chair and straightening back foot off the pedal, completing the knee thigh is approximately parallel to the floor.
Place the other foot on the platform and the leg as the pedal rises. extension.
align the knee above the ankle. Stand upright
with the hips directly over the pedal and the
hands behind the head or out to the sides.
259
Wunda chair
Lateral flexion
Side Over
Fundamental

This is an excellent exercise for teaching precise Imagery

Muscle Focus lateral flexion and correct alignment. By adding small Imagine the movement as two-dimensional, occurring
increments of spring tension, the exercise can be between two panes of glass (i.e., do not lean forward
Oblique abdominals
made less challenging if necessary. By the same or backward).
Objectives token, decreasing the spring tension will make the
exercise more challenging. From a teacher’s perspec- Lift no higher than the diagonal line created by
To strengthen the abdominal the straight leg and trunk.
muscles (particularly the obliques)
tive, the student’s body is in an ideal position for
cueing and offering input and corrections. Keep the legs and pelvis stable with the foot of
To stretch the lateral flexors
the straight leg anchored on the floor.
Move from the waist area.
R e s i s ta n c e

Light Medium Heavy

Exhale. Sit sideways on the chair, hooking one leg on the side Inhale. Laterally flex the trunk, lowering it and pressing the Exhale. Lift the trunk, raising the pedal and returning to the
and keeping the other leg straight and in line with the body, pedal down. starting position.
creating a long diagonal with the foot touching the floor. Place
the lower hand on the pedal and the other hand behind the
head (or reach the arm overhead).

260
 Wunda chair
Back extension
Basic Swan
Fundamental

As in the Wunda Chair: Side Over (page 260), this exer- strive for. Correct abdominal activation should provide
cise can be made easier by adding small increments support for the spine, assisting in the creation of a Muscle Focus
of spring tension or more challenging by reducing the long, evenly distributed arc through the trunk.
Back extensors
spring tension. This adjustability is valuable when
dealing with back problems because it allows muscle Imagery
Objectives
activation to be regulated. The springs can move the Visualize a reverse articulation of the spine, starting
To strengthen the back extensors
body through a predetermined range of motion as with the head and moving down the spine, drawing the
To develop scapular stabilization
neuromuscular patterns are reeducated, and then the trunk into extension. This tends to distribute the work
To emphasize abdominal control
muscles can be progressively challenged (by decreas- through the entire back, creating a gentle arc rather
ing the tension) as improvement takes place. than extreme hyperextension in the lumbar spine.
This exercise is valuable for teaching the crucial role
of the abdominal muscles in back extension work and Keep the abdominal muscles engaged.
how to recruit them correctly. Often, as soon as the Maintain adduction of the legs. R e s i s ta n c e

abdominal muscles are activated, the trunk is drawn Press the hands back into the pedal, extending Light Medium Heavy
into flexion; then as the trunk is lifted all the extension the shoulders, as the body lifts.
occurs in the lumbar region. This is not the effect to

Exhale. Lie prone on the chair, with the legs straight and Inhale. Extend the back, lifting the pedal. Exhale. Lower to the starting position.
together, forming one long line with the trunk that is
parallel to the floor. Place the hands on the pedal, aligning
them directly under the shoulders, and straighten the
arms. Lift the pedal slightly off the base.

261
Chapter 8

Barrels
Pilates

T he barrels are as unique in their offerings as they are

in appearance. They provide exceptional opportuni-
ties for both active and passive back extension at all
The barrels utilize gravity rather than springs for resis-
tance, a difference that is an important consideration
in making exercises less or more difficult. I often add
ability levels. But of course they are not limited to back ankle weights or hand weights to the work on the bar-
extension. Like the entire lineup of Pilates apparatus, rels to increase the challenge when developing strength
the barrels have endless potential to work the body in or to facilitate a deeper stretch when doing flexibility
every range of motion. exercises.
There are two kinds of barrels: the high, or ladder, I highly recommend ending a session by spending
barrel stands several feet off the ground and is attached a few minutes in relaxation, lying supine over the step
to a ladder of the same height, and the step barrel sits barrel with a cushion supporting the head. It leaves you
on the floor. There are also variations of the step barrel stretched out, with a delightful open feeling.
such as the half barrel and baby arc. The order of presentation of the following exercises
As I have emphasized throughout this book, trunk is not necessarily the sequence in which they would be
extension is crucial to developing back strength and performed. Typically we would not do an entire session
good posture; unfortunately it is often neglected. The on the barrels but rather borrow exercises from the rich
barrels are exceptional tools for strengthening the back repertoire to fulfill certain blocks in a comprehensive
extensors and for passively relaxing in a position of spinal session. I have placed certain categories of exer-
extension, thereby stretching the trunk flexors. During cises together to make selection more convenient; for
forward flexion abdominal exercises, the barrel supports instance, the stretches are placed together, the lateral
the lower back in a neutral position; this is very important flexion exercises are together, and the back extension
when flexion of the lumbar spine is contraindicated. The exercises are together. Students often wonder whether
barrels also support the trunk during lateral flexion exer- they should learn the ladder barrel before the step barrel
cises from fundamental to advanced levels, facilitating or vice versa. In my opinion it does not matter; both have
the improvement of both strength and flexibility. Unique much to offer at every level of work.
hip and arm work, full-body integration exercises, and
stretches can be performed on the barrels, many of which
cannot be easily duplicated on other apparatus.

264
 Ladder barrel
Stretches
Hamstring Stretch
Fundamental

This is a comfortable, relatively easy way to stretch and lower limbs the bottom section. One leg and the
the hamstrings. Although this exercise can be per- pelvis are attached to the ladder and remain stable. Muscle Focus
formed on a variety of apparatus (as can the Ladder The other leg, placed on the barrel, is also part of the
Hamstrings
Barrel: Gluteal Stretch, page 266), the ladder barrel stable structure. The upper section of the hinge, the
helps keep the body in optimal alignment to achieve trunk, moves as one piece, closing over the stretching Objective
maximum stretch of the hamstrings. leg and then opening up again.
To stretch the hamstrings
Imagery Keep the back extensors engaged and tilt the
pelvis in an anterior direction during the stretch.
Visualize the body functioning like a hinge, with the
Dorsiflex the foot to intensify the stretch.
trunk being the top part of the hinge and the pelvis

Inhale. Facing the barrel, stand on one leg, keeping it straight Exhale. Lean forward over the stretching leg, keeping the back Inhale. Extend the back even further before returning to the
and against the ladder. Place the other leg on top of the as flat as possible. Extend the arms, pressing them against starting position.
barrel, keeping it as straight as possible (without hyperextend- the ladder while reaching the trunk further over the leg and
ing the knee). Hold the ladder with the hands, arms parallel dorsiflexing the foot to intensify the stretch. Hold this position
and elbows facing backward. for three to five breaths.

265
Ladder barrel
Stretches
Gluteal Stretch
Fundamental

The gluteal muscles tend to get very tight. In addition your own structure. This stretch can be very intense,
Muscle Focus there is often an imbalance in the relative strength so remember to breathe!
of the muscles within this group, with the gluteus
Gluteal muscles
medius being weak and the gluteus maximus very Imagery

Objective strong. The strength factor should be addressed in a As with all stretches, stabilize the area above and
comprehensive program. However, a good stretch is below the region that is to be stretched, and then
To stretch the gluteal muscles
always needed, and the ladder barrel is a comfortable visualize the region being stretched becoming soft,
location to perform it. It helps keep the body in good like rubber, and elongating with each breath.
alignment to maximize the stretch. Note that this posi-
tion potentially places a great deal of stress on the Keep the back extensors engaged and tilt the
pelvis in an anterior direction during the stretch.
knee, particularly when the hip joint is tight and the
knee compensates for this tightness. Move into the Stand closer to the barrel to intensify the
stretch.
position with caution, and do not exceed the limits of

Inhale. Stand on one leg, keeping it straight and against the Exhale. Lean forward over the stretching leg and keep the Inhale. Extend the back even farther before returning to the
ladder. Place the lateral aspect of the other leg on the barrel, back as flat as possible. Extend the arms, pressing them starting position.
bend the knee, and externally rotate the hip. Hold the ladder, against the ladder while reaching the trunk farther over the
with the arms parallel and the elbows pointing backward. leg to intensify the stretch. Hold for three to five breaths.

266
 Ladder barrel
Stretches
Adductor Stretch
Fundamental

This stretch is similar to a ballet stretch at the barre. It stretching leg and the trunk create the two sides of
is most effective when you turn out (externally rotate) the wishbone. The foot of the stretching leg and the Muscle Focus
the hip of the stretching leg as dancers often do. The hand of the stretching arm elongate together. Visualize
Adductors
rotation of the hip joint facilitates keeping the pelvis the area between the pelvic crest and the lower ribs
level, so that it doesn’t hike up on the stretching side. opening and expanding. At the same time, the region Objective
If this position is not familiar to you, take particular under the armpit of the upper arm also opens, allowing
To stretch the hip adductors,
care to achieve correct alignment of the pelvis so that the arm to reach further over the head. The breathing hamstrings, and lateral flexors of
undue stress is not placed on the joints, particularly is important to facilitate the stretch of the trunk as the trunk
the knee and hip. This exercise also stretches the well as the leg. Direct the breath into the upper lung,
lateral flexors of the trunk on the upper side and the feeling the trunk expand without flaring the ribs.
shoulder adductors.
Keep the pelvis level.
Imagery Dorsiflex the foot of the stretching leg to
intensify the stretch.
I like to use the image of the body as a wishbone. This
Prevent the ribs from flaring on the upper side of
stretch creates a feeling of the body folding in two; the
the trunk.

Inhale. Stand on one leg with your side to the barrel. Keep the Exhale. Reach over the stretching leg, laterally flexing the Inhale. Reach out further to the side before returning to the
standing leg straight, in a parallel position against the ladder. trunk. Hold onto the ladder with the inside arm (the lower arm starting position.
Place the stretching leg up on the barrel with the hip exter- when stretching over) as the outside arm stretches overhead.
nally rotated, keeping the leg as straight as possible (without Hold this position for three to five breaths.
hyperextending the knee).
267
Ladder barrel
Lateral flexion and rotation
Side Over
Intermediate

This exercise resembles the Reformer: Side Over (page and the foot of the supporting leg gives the sense
Muscle Focus 197) and incorporates many of the same principles. of directness and stability. The energy line that runs
However, performing the exercise on the barrel requires through the body during the lateral flexion is all about
Oblique abdominals
more balance, which demands deeper activation of curve. The body is draped over the barrel like soft,
Objectives the core muscles for stabilization. Also the shape of cascading fabric. To help maintain correct alignment,
the barrel supports the body in perfect lateral align- imagine the movement occurring between two panes
To strengthen the oblique
abdominals
ment and facilitates a wonderful stretch for the upper of glass.
To develop trunk stabilization
side. As a preparation for the full side over, place the
Keep the elbows wide and the fingers interlaced
To stretch the lateral flexors
lower foot on the bottom rung and the other foot on
behind the head.
the first or bottom rung, in front of or behind the first
Engage the internal support system (ISS) prior to
foot. This gives the trunk more support and shortens
the movement to stabilize the trunk.
the lever arm, making the exercise less challenging.
Keep the upper leg relaxed and avoid pulling up with
Imagery the upper foot that is hooked under the ladder.

In the diagonal starting position, the energy line that

runs up through the head and down through the body

Exhale. Rest one side of the pelvis on the barrel. Place the Inhale. Lower the trunk over the barrel, maintaining correct Exhale. Reach further out to the side, creating a big arc,
bottom foot on the first rung of the ladder. Hook the top foot alignment of the head with the spine. before returning to the starting position.
under the top rung with the hip externally rotated and the bent
knee facing upward. Place the hands behind the head, creating
a diagonal line from the supporting lower foot to the head.

268
 Ladder barrel
Back extension
Basic Back Extension
Fundamental

In all back extension exercises, keeping the abdominal Imagery

muscles engaged throughout the movement is key. I encourage visualizing a reverse spinal articulation, Muscle Focus
This protects the back and facilitates correct muscle lifting the head and then continuing to articulate into Back extensors
recruitment and body alignment. When setting up spinal extension down through the spine to the mid-
the ladder barrel, be aware that the closer the barrel back. Emphasize elongation as opposed to height, Objectives
is to the ladder, the lower in the back the work will reaching out from the tip of the head. To strengthen the back extensors
be focused. If the intention is to work the upper or
To develop trunk stabilization
mid-back, set the barrel farther away from the ladder. Keep the abdominal muscles engaged and the
Also note that the closer the barrel is to the ladder, pubic symphysis pressed forward.
the greater the load will be on the back extensors Keep the head in line with the spine.
because of the longer lever arm created by the trunk, Create a straight line between the legs and the
and vice versa. trunk when lifted in extension.

Exhale. Lie prone with the trunk draped over the barrel. Place Inhale. Lift the trunk, extending the back. Exhale. Elongate further, lowering the trunk over the barrel to
the toes on the first rung of the ladder with the feet in a V the starting position.
position, heels together, and anchored under the second rung.
Place the hands behind the head.

269
Ladder barrel
Back extension
Swan
Advanced

The swan is one of the most aesthetically beautiful folding over rather than arcing from the knees through
Muscle Focus movements in the repertoire and very satisfying to the trunk to the fingertips.
perform. It is an advanced back extension exercise Engaging the abdominals is critical in order to pro-
Back extensors
that demands strength, flexibility, and tremendous tect the back and achieve the desired shape. This
Objectives control. The key to success is integrated and organic exercise can help many gymnasts and dancers, who
movement throughout the body, utilizing the movement tend to rely almost entirely on flexibility when per-
To strengthen the back extensors
of the knees and hips in addition to the full range of forming back extension, achieve a healthy balance of
To stretch the hip flexors
motion of every vertebral joint. Many people focus only strength, flexibility, and control. Note that the barrel
To develop control of the hip
extensors
on the back, specifically the lower back. This results should be set relatively close to the ladder so that
in shearing forces on the lower back, and the body the thighs are pressing against the barrel.

Exhale. Lie prone with the trunk draped over the barrel and the Inhale. Lift the trunk and extend the back, creating a diagonal Exhale. Straighten the arms overhead in a V position in line
thighs pressing against it. Place the toes on the first rung of the line with the trunk and the legs. with the ears, establishing a long, straight line from the fin-
ladder with the feet in a V position and the heels together, an- gers to the toes.
chored under the second rung. Place the hands behind the head.

270
 Swan

Imagery Keep the abdominal muscles engaged and push

The image of an arc when in full extension is so the pubic symphysis forward.
important in creating the correct movement pattern Bend the knees as the trunk arcs back and the
and muscle recruitment. Refer to the archer’s bow hips extend.
mentioned in some of the previous exercises (see Distribute the extension of the back through the
Mat Work: Rocking, page 80, which describes this entire trunk and the hips.
powerful position well).

Inhale. Reach up, drawing a large arc, preparing for maximum Continue inhaling as you bend the knees, pressing the thighs Exhale. Return to the long diagonal line, then inhale while
extension of the body. further against the barrel. Extend the hips to the point of placing the hands back behind the head. Then exhale and
maximum extension, and take the trunk as far back as pos- lower the body to the starting position.
sible into hyperextension.

271
Step barrel
Stretches
Reach
Fundamental

This movement offers a wonderful interplay between help maintain a firm, elongated position when supine
Muscle Focus deep spinal flexion and extension, with the added and to assist when transitioning from supine to sitting
bonus of a shoulder stretch. The stretch for the back, and vice versa.
Abdominal muscles
particularly the lower back, should be maximized when
Shoulder extensors and flexors
in the C-curve position, as should the stretch for the Imagery

Objectives shoulders when in the supine position. The visual of a green branch being pulled into an arc
In the supine position, the spine should be neutral, with twine tied to each side (like a bow) and then
To develop abdominal muscle
control
the legs straight, and the arms reaching overhead in opening out to the straight position conjures up the
To stretch the abdominal and
a straight diagonal line, supported by the barrel. This perfect dynamic for this exercise.
shoulder muscles is an ideal position in which to stretch the shoulders.
Maximize the C curve when in the sitting position.
However, be aware of the tendency to thrust the ribs
forward in an endeavor to achieve more range in the Maintain a straight line with the body when in
the supine position.
shoulders; doing so results in hyperlordosis and pos-
sible stress on the lower back. Activate the ISS to Keep the head aligned with the spine at all times.

Inhale. Sit on the step of the barrel with the trunk in a C curve Exhale. Roll down onto the barrel, straightening the legs. Inhale. Extend the trunk and reach the arms overhead to form
(deep spinal flexion). Hold a roll-up pole, approximately 36 a straight line with the legs, trunk, and arms. Inhale, further
inches (90 centimeters) in length, straight in front of you with stretching the shoulders. Then exhale and draw the trunk
the arms shoulder-width apart. Bend the knees, keeping the back into the C curve, bending the legs in and bringing the
legs together and the feet firmly on the floor. arms forward to the starting position.

272
 Step barrel
Stretches
Overhead Stretch
Intermediate

This exercise resembles the Step Barrel: Reach (page and “pick up” the spine again to initiate the roll-up
272) but offers a more intense stretch for the shoul- into a sitting C curve. The completion of the exercise Muscle Focus
ders and chest. Whereas the reach calls for in a neu- is another sequential movement through the spine,
Abdominal muscles
tral position when supine, this stretch takes the trunk transitioning from trunk flexion to sitting upright.
Shoulder extensors and flexors
into hyperextension. The abdominal muscles must be
activated to avoid excessive stress on the lower back. Imagery
Objectives
Although the apparatus itself offers some support, The feeling should be one of a perpetual rolling wave
To increase shoulder mobility
the role of the abdominal muscles in supporting and permeating through the body as it goes through the
To stretch the thoracic region and
protecting the spine cannot be overemphasized. full spectrum of movement: extension, hyperexten- shoulders
This exercise challenges the mobility of the shoul- sion, and flexion. To develop abdominal control
der, so anyone with shoulder restrictions should
approach it with caution. An important element of this Lower the trunk onto the barrel before circling
the arms.
exercise is the sequential movement that progresses
through the body—starting at the core, the movement Keep the head aligned with the spine and the
neck relaxed.
proceeds through the spine as you roll down, and then
continues to the arms. The arms then circle around Lift the head and spine sequentially as the arms
circle around.

Inhale. Sit on the step of the barrel, holding the trunk upright Exhale. Roll down onto the barrel. Inhale. Reach the arms overhead and circle them around.
and the arms straight out in front of the body at shoulder Exhale. Roll up to the sitting C curve position, with the shoul-
height, with the palms facing each other. Bend the knees, keep- ders over the hips and the spine in deep flexion. Then extend
ing the legs together and the feet firmly placed on the floor. the spine to the starting position.

273
Step barrel
Abdominal work
Chest Lift
Fundamental

This exercise on the step barrel is similar to the Mat significant stretch for the chest, which most people
Muscle Focus Work: Chest Lift (page 48) but with two fundamental desperately need, to help overcome or prevent round-
differences. First, the range of motion achieved on shoulder syndrome and similar conditions.
Abdominal muscles
the barrel is greater, spanning from spinal hyperexten-
sion to spinal flexion (as opposed to neutral spine to Imagery
Objectives
spinal flexion). This additional range of motion is very Although the “hollow bowl” concept still pertains in
To strengthen and stretch the
abdominal muscles
valuable because the abdominal muscles are seldom this chest lift to help engage the ISS (see Mat Work:
To stretch the thoracic region
strengthened or stretched beyond a neutral position. Chest Lift, page 48), imagine the lumbar region remain-
Second, the lumbar spine remains in a supported ing stable and the movement occurring from a hinge
extended position throughout the exercise. This could or pivot point directly under the sternum.
be important in some cases; for example, if a medical
practitioner requests that a patient with disc prob- Support the head with the hands. (Rest the
head on a cushion when in the supine position if
lems in the lower back improve abdominal strength
necessary.)
but advises against flexion of the lumbar spine. The
Keep the elbows wide.
back is supported by the barrel, which protects the
spine and minimizes the risk of tension buildup in the Maintain contact between the lumbar spine and
the barrel throughout.
lower back. This exercise has the added benefit of a

Inhale. Lie supine on the barrel with the pelvis anchored in Exhale. Lift the head and chest into spinal flexion. Inhale, Exhale. Lower the head and chest to the starting position.
the step. Interlace the fingers behind the head and stretch the pausing in this position.
thoracic spine over the barrel. Bend the knees, keeping the
legs together and the feet firmly on the floor.

274
 Step barrel
Hip work
Scissors
Intermediate

The scissors provides a wonderful stretch for the ham- extreme caution when using weights as they increase
strings and hip flexors and develops control of both of the potential danger of pressure on the lower back. Muscle Focus
these muscle groups, and in fact, of all the muscles
Hamstrings
surrounding the hip joint. Keeping the pelvis stable Imagery
Hip flexors
and maintaining abdominal activation throughout the The name says it all—visualize long scissors open-
movement are important. Without abdominal support, ing and closing. The movement is sharp, direct, and Objectives
you are in danger of placing excessive pressure on the precise, just like that of scissors.
To increase hamstring and hip
lower back. The spine is in a hyperextended position flexor flexibility
and the hip flexors are pulling on it with a very long Return the legs to the perpendicular position
after each opening. To develop hamstring and hip flexor
lever, the legs. control
Once immaculate control has been achieved, you Create a V shape with the legs, opening them
To improve pelvic–lumbar
equal distance to the back and front.
can add ankle weights to this exercise to facilitate a stabilization
deeper stretch and develop strength. Please employ Keep the trunk and pelvis adhered to the barrel
throughout.

Inhale. Lie supine with the back and pelvis on the barrel, the Exhale. Open the legs as wide as possible to the back and Inhale. Switch the legs, passing through the perpendicular
legs perpendicular, and the shoulder girdle on the floor. Place front in a scissorlike motion. Pulse twice. position. Repeat 10 times on each leg, finishing in the perpen-
a mat under the shoulder girdle and head to elevate the body dicular position.
in relation to the barrel if necessary.

275
Step barrel
Hip work
Openings
Intermediate

The barrel is an excellent place to work the hip adduc- Imagery

Muscle Focus tors, particularly for those with tight hamstrings. Whether using weights or not, imagine pressing against
The position of the pelvis on the barrel places less a huge spring or moving through a heavy gel, creating
Hip adductors
stretch on the hamstrings than a supine position on internal resistance as the legs open and close.
Objectives the floor does. It requires less hip flexor activation to
keep the legs lifted (a challenging feat in itself) and Open the legs as wide as possible with control.
To increase hip adductor flexibility
allows maximum focus on the hip adductors and on Pause with the legs in the perpendicular position
To develop hip adductor control
maintaining a stable trunk. after each opening.
To improve pelvic–lumbar
Once immaculate control has been achieved, add Keep the hips externally rotated throughout the
stabilization
ankle weights for additional stretch and strength. (Use movement.
caution as the weights can load the hips excessively
and cause pain or injury.)

Exhale. Lie with the back and pelvis on the barrel, the legs Inhale. Abduct the legs, opening them to a wide V position. Exhale. Adduct the legs, closing them to the starting position.
perpendicular, the hips externally rotated, and the shoulder Repeat 10 times.
girdle on the floor. (Place a mat under the shoulder girdle and
head to elevate the body in relation to the barrel if necessary.)

276
 Step barrel
Hip work
Helicopter
Intermediate

Coordination plays a vital role in this exercise. As the Imagery

legs move in opposite directions, each leg must move The name of this exercise serves the image well— Muscle Focus
at the same pace and the range of motion of each visualize the blades of a helicopter circling around, Hip flexors
should be equal. This exercise combines the Step preparing for takeoff. (Stay grounded!) Hamstrings
Barrel: Scissors (page 275) with Step Barrel: Openings
Adductors
(page 276), both being prerequisites. Adding ankle Pass through the perpendicular position of the
weights does help achieve a greater range of motion, legs after each circle.
Objectives
but you must employ extreme caution as the hip joint Touch each point of the circle as the legs move
around. To increase hip joint mobility
is being challenged to the outer limits of its range.
To strengthen the muscles of the
Keep the pelvis stable.
hip
To develop pelvic–lumbar
stabilization

Exhale. Lie with the back and pelvis on the barrel, the legs Inhale. Open the legs as wide as possible to the back and Exhale. Circle the legs around, moving them in opposite direc-
perpendicular, hips externally rotated, and the shoulder girdle front in a scissoring motion. tions. (The front leg circles to the back; the back one circles to
on the floor. (Place a mat under the shoulder girdle and head the front.) Return to the starting position. Repeat five times in
to elevate the body in relation to the barrel if necessary.) the same direction before changing.

277
Step barrel
Hip work
Bicycle
Intermediate

As with the Step Barrel: Helicopter (page 277), coor- flexors and hamstrings. This version of the bicycle
Muscle Focus dination is possibly the greatest challenge in this serves as an effective preparation for the Mat Work:
exercise. The legs move simultaneously, one bending Bicycle (page 91); in this case the body is supported
Hip flexors
while the other is straightening. The cycling movement by the barrel. As with the mat version, the movement
Hamstrings
should be as large and elongated as possible. The pattern in this bicycle can be reversed.
Objectives bicycle includes within it the Step Barrel: Scissors
(page 275), and passing through this position is impor- Imagery
To stretch the hamstrings and hip
flexors
tant because it will ensure that the circular motion Imagine riding a bicycle with very large wheels and
To develop hip flexor control
remains very large and stretches the hip flexors and pedals. The movement should be circular, not linear,
hamstrings. Adding ankle weights helps achieve a with each leg describing a large circle.
greater range of motion but requires caution since
the weights load the hip flexors and challenge the hip Touch the step of the barrel with the foot as the
back leg bends to come in.
joint to the outer limits of its range.
The legs are parallel, as opposed to externally Maintain pelvic–lumbar stabilization throughout
the exercise.
rotated, and the path they follow should be close to
the center line. This maximizes the stretch of the hip Keep the legs parallel to each other; avoid
splaying the knees as the legs bend.

Inhale. Lie with the back and pelvis on the barrel, the legs in a Exhale. Bend the front leg, touching the step with the foot. Still exhaling, draw the bent front leg toward the chest. It
scissors position, the hips in neutral, and the shoulder girdle on Simultaneously begin to extend the hip joint of the back leg, meets the other leg, now perpendicular, as it is being taken
the floor. (Place a mat under the shoulder girdle and head to reaching the leg over the head. forward. Then inhale and open to the scissors position,
elevate them if necessary.) straightening what is now the front leg near the face. Repeat
five times in the same direction before reversing.

278
 Step barrel
Lateral flexion and rotation
Side Over
Fundamental

The step barrel is exceptionally helpful in accomplish- this is not the goal. The spine supports this integrated
ing correct alignment and muscle recruitment for lat- movement, creating the shape of an elongated arc. Muscle Focus
eral flexion. It supports the body and almost guides
Oblique abdominals
it in the desired direction. This lays a solid foundation Imagery
for many similar and often more challenging lateral Visualize tall grass being blown sideways in a soft Objectives
flexion exercises in the Pilates repertoire, such as the breeze; then the breeze subsides and the grass lifts
To strengthen the lateral flexors of
Reformer: Side Over (page 197) and the Ladder Barrel: back up. I encourage you to strive for this effortless, the trunk
Side Over (page 268). You can address both strength soft quality. To stretch the lateral flexors of the
and flexibility of the lateral flexors with this exercise. trunk
Although I describe the movement sequence below Lift the trunk only as high as the diagonal line
created by the trunk and the top leg.
as starting from the draped over the barrel position,
I recommend building up strength to the point where Stabilize the core, engaging the abdominal
muscles prior to the movement.
you can begin in the diagonal position.
Keeping the head aligned with the spine and the Direct the movement up toward the ceiling rather
than crunching sideways.
neck uninvolved in this movement is important. There
is a strong tendency to try to lift with the head; clearly

Inhale. Lie over the barrel on one side of the body. Bend the Inhale. Lift the trunk, creating a straight diagonal line with the Exhale. Lower the trunk to the starting position. After 5 to 10
bottom leg to 90 degrees at the hip and knee joints, and rest trunk and the top leg. repetitions, complete the exercise by straightening the arms
it in the step of the barrel. Straighten the top leg, keeping the overhead and relaxing sideways over the barrel, stretching the
foot anchored on the floor. Interlace the fingers behind the lateral flexors.
head.

279
Step barrel
Spinal articulation
Roll-Over
Intermediate

The roll-over on the barrel allows those who find the Once you have mastered this exercise on the barrel,
Muscle Focus Mat Work: Roll-Over (page 64) difficult or impossible it is easier to perform it on the mat. Be cautious when
(because of tight hamstrings, a tight lower back, weak bringing the legs, which function as a long lever arm,
Abdominal muscles
abdominal muscles, or other reasons) to successfully back to the starting position because the pressure
Hamstrings
complete the exercise. The barrel elevates the pelvis, on the lower back can be excessive, particularly when
Objectives placing it in a position that alleviates the pull on the abdominal support is lacking and hip flexors are tight.
hamstrings and lower back. It also allows gravity to The lower back can easily be pulled into hyperexten-
To develop abdominal muscle
control
assist the abdominal muscles in the challenging roll- sion because of the body’s position on the barrel. The
To increase spinal articulation
over phase of the exercise. abdominal muscles must be firmly engaged through-
To stretch the hamstrings and back
out to counteract this danger.
extensors

Exhale. Lie supine with the back and pelvis on the barrel, the Inhale. Lift the legs to a perpendicular position. Exhale. Roll over, transferring the legs overhead. Pause with
shoulder girdle on the floor, and the legs straight on a diago- legs parallel to the floor.
nal line. (Place a mat under the shoulder girdle and head to
elevate the body in relation to the barrel if necessary.)

280
 Roll-Over

Also of note is that this exercise can place pres- Imagery

sure on the cervical spine and that it necessitates The visual of the vertebrae gently rolling back and forth
deep spinal flexion. Both aspects of the exercise may like a necklace of pearls helps achieve the desired
be contraindicated in certain situations. If in doubt, spinal articulation.
consult with a medical professional. Ideally minimal, if
any, pressure should be placed on the cervical spine; Maintain abdominal support throughout the
after the roll-over the weight should fall on the shoulder exercise.
girdle. Having the barrel behind the back also helps Keep the barrel connected to the back.
control the degree of spinal flexion.

Inhale. Dorsiflex the feet, separate the legs to shoulder width, Exhale. Roll down through the spine, placing each vertebra
and lower the feet to the floor. on the barrel until the pelvis is anchored. Lower the legs and
bring them back together to the starting position.

281
Step barrel
Back extension
Swan
Advanced

Variations of the swan can be done on almost every ports the trunk and the legs, thereby assisting the
Muscle Focus piece of Pilates apparatus. The step barrel is an back extensors and hip extensors. Of course, this
excellent place to teach the positioning, alignment, does not exempt the abdominal muscles from being
Back extensors
and muscle recruitment for this popular exercise. The active throughout the exercise. They are vital to sup-
Objectives support of the barrel alleviates some of the potential porting the movement, achieving the correct form, and
stress on the back and accommodates the perfect protecting the back.
To strengthen the back extensors
bow shape we work hard to achieve. The barrel sup-
To develop hip extensor control

Exhale. Lie prone over the barrel with the knees slightly bent, Inhale. Lift the trunk, extending the back. Exhale. Lift the trunk higher as the arms reach forward and
the hips externally rotated, the feet in a small V position with up, slightly beyond shoulder-width. Simultaneously lift and
the toes anchored on the floor, and the fingers interlaced straighten the legs while plantarflexing the feet.
behind the head.

282
 Swan

Imagery Glide the scapulae down the back prior to lifting

The image of a bow works well. This helps you visu- the trunk.
alize the position as well as integrate the important Engage the abdominal muscles throughout the
concept of keeping the work evenly distributed through exercise.
the back . Continue to adduct the legs as they lift into
spinal extension.

Inhale. Place the hands back behind the head. Exhale. Lower to the starting position.

283
Step barrel
Full body integration
Teaser Prep
Intermediate

The teaser prep assists in building a foundation for preparing the body for the next level, whatever it may
Muscle Focus the many variations of the teaser (as well as any of be. The teaser prep exercise has proven valuable for
the pike movements) performed on almost all the the athletes I have worked with over the years, par-
Abdominal muscles
Pilates apparatus, including the step barrel. The ticularly the divers and gymnasts.
Hip flexors
barrel provides unique and welcome support for the
Imagery
Objectives body: behind the legs and upper back when the body
is straight on a diagonal line, and behind the lower Imagine the body opening out and then closing like
To develop abdominal and hip
flexor control back, allowing the pelvis to sink into the step, when a switchblade; the action is sharp, precise, and con-
To prepare for the teaser (pages in the pike position. trolled.
101 and 215) Observing the intricate connections between the
Keep the head aligned with the spine.
many exercises in the Pilates method, on all the differ-
Activate the abdominal muscles prior to lifting
ent apparatus, is fascinating. These connections can the legs.
be viewed as branches on a large family tree symbol-
Focus the eyes directly forward when in the pike
izing close or more distant relationships. Understand-
position.
ing these multiple relationships helps immensely in

Inhale. Lie supine on the barrel with the coccyx (tailbone) on Exhale. Lift the arms and trunk forward and simultaneously Inhale. Lower the trunk and legs to the starting position.
the edge of the step and the upper back resting on the barrel. lift the legs toward the ceiling, creating a deep pike position,
Reach the arms overhead, creating a straight diagonal line with the legs perpendicular to the floor.
from the fingertips to the tips of the toes.

284
Chapter 9

Ped-a-Pul
Pilates

T he ped-a-pul is one of Joseph Pilates’ original appa-

ratus, but like the arm chair, it is not as commonly
used as some of the other pieces such as the cadillac
be invaluable when rehabilitating the shoulder and for
general conditioning of the upper body.
Some ped-a-puls are adjustable, allowing you to vary
and the reformer. However, it has unique capabilities that the resistance to meet individual needs. When working
cannot be easily duplicated on the other equipment. The with one that is not adjustable, you can increase the
ped-a-pul works the body in a standing position and is resistance by sitting on a stool or squatting lower. (The
excellent for developing upright alignment and balance. lower the body is in relation to the springs, the more
In addition it focuses on the arms and shoulder complex, resistance there will be.) Sitting on a stool offers more
offering fundamental to advanced movements. stability, which may be an advantage in certain situations.
I have created a series of exercises on the ped-a-pul Some ped-a-puls are attached to the wall and others
that works the shoulders below shoulder height. This are self-standing. I prefer to attach the equipment to the
is particularly advantageous when teaching scapular wall unless the base is extremely stable—it is safer and
stabilization and working with shoulder ailments such opens up more possibilities in terms of both repertoire
as impingement syndrome. This series has proven to and adding resistance.

286
 Ped-a-pul
Arm work
Extension
Fundamental

This exercise focuses on shoulder extension from in an upright position rather than a supine position,
shoulder height and below, developing the shoulder further challenging the postural muscles and making Muscle Focus
extensors in this specific range of movement. It is an the exercises more functional.
Latissimus dorsi
excellent preparation for a frequently recurring move-
ment pattern in Pilates; shoulder extension together Imagery
Objectives
with trunk flexion, as found in much of the abdominal Visualize pressing the hands against a big inflated
To strengthen the shoulder
work (see Mat Work: Hundred, page 50 and Reformer: balloon. (See also Reformer: Supine Arm Extension, extensors
Coordination, page 125) or together with trunk exten- page 168.) To develop scapular stabilization
sion (see Reformer: Pulling Straps I, page 203). To improve trunk alignment
The series of arm exercises presented on the Maintain scapular stabilization.
ped-a-pul duplicates the arms supine series on the Keep the arms straight.
R e s i s ta n c e

reformer (pages 168 to 171), but it places the body Move the arms in a straight line opposite the
Light Medium Heavy
shoulders.

Inhale. Stand with the back against the pole and the feet 12 Exhale. Extend the shoulders, keeping the arms parallel to Inhale. Return to the starting position.
to 24 inches (30 to 60 centimeters) away from the base of each other, and bring them down to the sides of the body.
the pole. Bend the knees, keeping the legs parallel to each
other. Hold the handles; straighten the arms at shoulder
height directly in front of the shoulders, palms facing down.
287
Ped-a-pul
Arm work
Adduction
Fundamental

Imagery
Muscle Focus This exercise focuses on shoulder adduction in Imagine spreading your arms like the wings of an eagle
Latissimus dorsi this specific range of motion. Like shoulder exten- as they move up and down. This is a powerful image;
sion, shoulder adduction is utilized in many Pilates enjoy the sensation.
Objectives exercises together with movement of the trunk. It is
often accompanied by trunk flexion, as in the case Maintain scapular stabilization.
To strengthen the shoulder
of abdominal work, or back extension, as in the Keep the arms straight and the palms facing the
adductors
Reformer: Pulling Straps II (page 204). floor.
To develop scapular stabilization
Maintain a neutral spine position.
To improve trunk alignment

R e s i s ta n c e

Light Medium Heavy

Inhale. Stand with the back against the pole and the feet 12 Exhale. Adduct the arms, bringing them down to the sides Inhale. Return to the starting position.
to 24 inches (30 to 60 centimeters) away from the base of of the body.
the pole, knees bent and legs parallel to each other. Hold the
handles and reach the arms straight out to the sides, estab-
lishing a T position, with the palms facing down.

288
 Ped-a-pul
Arm work
Triceps
Fundamental

This exercise offers extremely focused work of the Imagery

triceps. Keeping the upper arms stable and close to Imagine the body levitating with each extension of the Muscle Focus
the sides of the body is key to maximizing the work of elbows. The trunk elongates and the scapulae glide Triceps
the triceps and isolating the movement of the elbow. even further down the back. The lower arm should feel
Not allowing the wrist to bend back (extend) is also like a mechanical lever attached at the elbow, and the Objective
important. When the wrist does bend back, it places joint like a well-lubricated hinge. To strengthen the elbow extensors
excessive pressure on the joint and releases some
To develop scapular stabilization
of the tension from the springs. The lower arm should Maintain scapular stabilization.
To improve trunk alignment
be viewed as one solid unit. Keep the upper arms close to the sides of the
body.
R e s i s ta n c e
Isolate the movement of the lower arm.
Light Medium Heavy

Inhale. Stand with the back against the pole and the feet 12 Exhale. Straighten the elbows. (Note alternative hand Inhale. Bend the elbows, returning to the starting position.
to 24 inches (30 to 60 centimeters) away from the base of position.)
the pole. Bend the knees and keep the legs parallel to each
other. Hold the handles, either with a fist or fingers straight,
and firmly anchor the arms by the sides of the body with the
elbows at approximately a 45-degree angle.
289
Ped-a-pul
Arm work
Circles
Fundamental

The circles combine shoulder adduction and shoulder shoulder mechanics. The feeling of the scapulae draw-
Muscle Focus flexion. There should be an almost indiscernible pause ing down the back should always be present, even as
when the arms reach the sides of the body, the shoul- they rotate in and out to accommodate the movement
Latissimus dorsi
ders rotate, and the hands change from facing the of the humerus.
Objectives body to facing back. Controlling the scapulohumeral Reversing the direction of the circles changes the
rhythm (the relationship between the movement of type of contraction in each phase. The concentric
To strengthen the shoulder
adductors and extensors
the arm and the scapula) is a crucial aspect of this phase of shoulder adduction becomes an eccentric
To improve shoulder joint mobility
exercise and so important in establishing healthy contraction as the shoulders abduct. The same
To improve trunk alignment

R e s i s ta n c e

Light Medium Heavy

Inhale. Stand with the back against the pole and the feet 12 Exhale. Adduct the arms. When they are down at the sides of Raise the arms in front of the body to shoulder height. Inhale.
to 24 inches (30 to 60 centimeters) away from the base of the body, rotate them so that the palms face backward. Horizontally abduct the arms, returning to the T position. After
the pole. Bend the knees and keep the legs parallel to each 10 repetitions, reverse the direction.
other. Hold the handles and reach the arms straight out to the
sides, establishing a T position, with the palms facing down.

290
 Circles

applies to the extensors, which work concentrically Imagery

as opposed to eccentrically during the shoulder exten- See Reformer: Kneeling Arm Circles, page 178.
sion. I recommend working the shoulders and arms in
both directions; the movement pattern feels different Maintain scapular stabilization.
and the muscles work differently. In Pilates we always Allow the scapulae to glide and rotate according
train the muscle in both concentric and eccentric to the movement of the arm.
modes, an approach that is widely supported in the Maintain a neutral position of the spine.
world of exercise science.

Exhale. Extend the shoulders. When the arms are down at Inhale. Horizontally adduct the arms, returning to the starting
the sides, rotate them so that the palms face the body. still position.
exhaling abduct the arms to the T position.

291
Chapter 10

Arm Chair
Pilates

I would find it difficult to run a Pilates studio without the

arm chair. Yet for some inexplicable reason this piece
of equipment is not often used; many Pilates teachers
tion they give students and clients, and invariably the
answer is, “Relax the shoulders.” Clearly we are dealing
with a global epidemic of shoulder dysfunction! The arm
are unaware that it even exists. The arm chair is comfort- chair is a user-friendly, versatile piece of apparatus for
able and user-friendly, and it offers convenient access focusing on the shoulders and teaching good movement
for tactile cueing by the teacher. technique.
As the name implies, the arm chair is used primarily Because I believe that the arm chair has enormous
for the arms and shoulder complex. It is an excellent aid untapped potential, I have designed a new chair (see www.
in teaching good shoulder mechanics and the concept Pilates.com for information on pieces of Pilates appa-
of trunk stabilization during arm work. It also offers sup- ratus that I have designed), which promises to become
port, which is so important in the early stages of learning a multifaceted piece of apparatus that addresses the
Pilates and a luxury later on. entire body. I hope that it will become one of the central
Shoulder dysfunction is possibly the most common pieces of Pilates apparatus in the studio or the home. It
issue that Pilates teachers deal with. We give cues is the simplicity of this apparatus, like the wunda chair
repeatedly to correct shoulder mechanics—to release (see chapter 7), that I find so appealing. The arm chair
tension, to lower them, or stabilize them. I ask teachers is relatively small and unassuming, yet packed with pos-
all over the world to name the most common correc- sibilities for developing the entire body.

294
 Arm chair

Chest Expansion
Fundamental

The arm chair offers an excellent position for per- Imagery

forming this exercise, particularly for those with tight The movement is similar to the Reformer: Seated Muscle Focus
hamstrings who find it difficult to sit upright on the Chest Expansion (page 172). The sitting position on Latissimus dorsi
reformer with the legs straight forward (see pages the arm chair promotes the feeling of elongation. I also Triceps
172–176). The trunk must be in an optimum position encourage a slight elevation of the chest, which in turn
in order to activate the correct muscles and benefit prompts deeper activation of the mid-back extensors. Objectives
from the exercise. It is surprising how little resistance When I was a young dancer, I had a wonderful teacher To strengthen the shoulder and
is required to work the shoulder extensors effectively who spoke about the feeling of having a fishhook elbow extensors
when the body is in a good position. placed through the sternum, with the fishing line pulling To develop trunk stabilzation
The most typical compensations seen in this exer- the body upward to the sky. The image, painful though
cise are shoulder elevation, trunk flexion, and elbow it sounds, has always stuck with me; I think of it when- R e s i s ta n c e
flexion. These compensations occur when the resis- ever I need to achieve a more upright position.
tance is too high or when body awareness and control Light Medium Heavy

are lacking. The arm chair can assist in overcoming Keep the range of movement relatively small
these compensations and in laying the foundation for (approximately 20 degrees forward of vertical to
correct movement. 5 to 10 degrees behind vertical).
Maintain ideal upright alignment of the trunk.
Reach down to the floor with the fingertips,
keeping the elbows straight.

Inhale. Facing the back of the arm chair, straddle the chair Exhale. Extend the shoulders, pulling the arms straight back. Inhale. Return to the starting position, maintaining tension in
and place the feet firmly on the ground. Hold the handles, with the springs.
the arms straight down by the sides of the body and the palms
facing back.
295
Arm chair

Hug-a-Tree
Fundamental

Having the back support from the chair while perform- Imagery
Muscle Focus ing this series of exercises is invaluable. Not only does Sitting on the arm chair feels like sitting on a throne.
it support the trunk as you develop the strength to hold You should have a sense of being regal, of opening
Pectoralis major
the body in good sitting alignment without external the arms wide in welcome. I use a different image for
Objectives support, it also assists in maintaining good scapu- bringing the arms toward each other: pressing against
lar positioning by providing a solid surface to press a big balloon. Alternate the two images as you open
To strengthen and increase
flexibility in the shoulder horizontal
against. As with the reformer (see Reformer: Seated and close the arms.
adductors Hug-a-Tree, page 175), the feeling of reaching out from
To develop trunk stabilization the fingertips with the arms elongated is important Keep the back broad and the scapulae stabilized.
in order to maximize the work in the shoulder region Avoid thrusting the ribs forward as the arms go
and maintain resistance from the springs. back.
R e s i s ta n c e
Maintain an elongated position with the arms
Light Medium Heavy
without locking the elbows.

Inhale. Sit with the back against the chair and the legs Exhale. Horizontally adduct the arms until they are in line with Inhale. Horizontally abduct the arms, returning to the starting
together or hip-width apart. Hold the arms out in a T position the shoulders and parallel to each other. position while keeping tension in the springs.
with the elbows soft and palms facing forward.

296
 Arm chair

Circles
Fundamental

This exercise is an excellent way to promote shoulder Imagery

control and mobility. Although the movement may Imagine that the arms are being lifted by a pulley Muscle Focus
appear to strain the shoulders, particularly as the attached to weights. The scapulae are the weights. Latissimus dorsi
arms lift overhead (which would be worrisome if any As the weights draw down the back, the arms lift Pectorals
dysfunction, such as shoulder impingement syndrome, up. The ratio between the weights and the arms is
were present), this is not the case. The arms do not finely balanced so that as the arms circle around the Objectives
lift weight overhead (as they would with dumbbells); weights move slightly in and out like small pendulums, To increase the range of motion in
they resist the pull from behind, which in turn alters according to the movement. However, they always draw the shoulder joint
the muscle activation. In fact, during my rehabilitation downward, maintaining a feeling of weightlessness in To develop shoulder control
after open rotator-cuff surgery on both shoulders, this the arms. To develop trunk stabilization
series assisted me greatly in regaining range of motion
without stressing the joint or musculature. Keep the back broad and the scapulae depressed.
R e s i s ta n c e
Maintain abdominal engagement.
Light Medium Heavy
Avoid thrusting the ribs forward.

Inhale. Sit with the back against the chair and the legs Exhale. Horizontally adduct the arms, drawing them together Inhale. Rotate the arms so the palms face down. Then lift the
together or hip-width apart. Hold the arms out in a T position until they are in line with the shoulders and parallel to each arms overhead and circle them around to the T position (start-
with the elbows soft and the palms facing forward. other. ing position). Repeat this direction 5 to 10 times and then
reverse the direction.

297
Arm chair

Salute
Fundamental

This exercise is very similar to the Reformer: Seated Imagery

Muscle Focus Salute (page 176), and like the other exercises in this As with the Reformer: Seated Salute, imagine the
series, serves as a good preparation for the more arms gliding along a ramp slightly above the horizon.
Triceps
challenging reformer arm work (pages 177 through The angle is slight so that shoulder elevation is not
Objectives 181). Keep tension in the springs throughout the encouraged. Focus on the feeling of an infinite line. As
exercise while moving the arms on a slight diagonal, a dancer, I learned the difference between a straight
To strengthen the elbow extensors
just above the line of the horizon. Typically the salute arm that ends at the fingertips and appears short and
To develop horizontal adductor
control of the shoulder
is performed with the elbows reaching out to the sides. a soft line that appears infinite.
However, to work the triceps more effectively, lower
the elbows to shoulder height so that the arms are Keep the back broad and the scapulae depressed.
R e s i s ta n c e parallel to each other. Direct the fingers forward throughout the
Light Medium Heavy movement.
Avoid rolling the shoulders forward (internally
rotating them).

Inhale. Sit with the back against the chair and the legs Exhale. Straighten the arms on a slight diagonal, maintaining Inhale. Bend the elbows, keeping the fingers pointing in the
together or hip-width apart. Place the hands in a salute posi- a straight line upward from the shoulders. direction of the movement. Return to the starting position,
tion opposite the temples at eyebrow level, palms facing down. maintaining tension in the springs.

298
 arm chair

Biceps
Fundamental

I have added this exercise to the classic Pilates reper- Imagery

toire on the arm chair because I wanted a biceps exer- Although the movement is similar to the seated-posi- Muscle Focus
cise that requires good trunk stabilization, particularly tion biceps exercise on the reformer (page 173) and Biceps
activating the back extensors, but is not hampered by the same imagery regarding the movement of the
tight hamstrings. The position of the body allows for arms applies, the trunk position in this exercise is Objective
more resistance than the Reformer: Seated Biceps different. It should feel like an intricate balancing To strengthen the elbow flexors
(page 173) does, which is an advantage when the goal act between the arms and trunk—as the trunk leans To develop trunk stabilization
is to build muscle strength. back and stabilizes, the resistance on the arms can
be increased to the point where the trunk feels sus-
pended from the arms. R e s i s ta n c e

Light Medium Heavy

Keep the back extensors activated.
Keep the arms parallel to each other and
prevent the elbows from moving up or down.
Avoid elevating the scapulae.

Inhale. Sit on a small box (or on the floor if you are tall), Exhale. Bend the elbows. Inhale. Straighten the elbows to the starting position.
facing the chair with the feet against the chair back. Hold the
handles with the arms straight out in front at shoulder height
and with palms facing up.

299
Arm chair

Rhomboids
Fundamental

This exercise places the body and arms in a differ- Imagery

Muscle Focus ent position than in the reformer version (page 174). The movement of the arms resembles a rowing action,
The arm position emphasizes internal rotation of although the trunk, which provides a stable founda-
Deltoid posterior
the shoulder rather than the external rotation in the tion for the movement, remains still. Despite this
Rhomboids
reformer version. Still, these two exercises have a difference, the image of rowing a boat will assist in
Objective great deal in common. In both, the position of the achieving the desired action.
trunk is key to successful execution of the exercise.
To strengthen the shoulder
Also in both, I recommend first isolating the move- Keep the back extensors activated.
horizontal abductors and scapula
adductors ment to shoulder horizontal abduction, and then later Move the arms on a horizontal line.
adding the scapular adduction and abduction. Doing Keep the elbows high, reaching out and back.
so isolates and maximizes the glide of the scapulae
R e s i s ta n c e
rather than combining it with the movement of the
Light Medium Heavy
glenohumeral joint.

Inhale. Sit on a small box, facing the chair with the feet Exhale. Keeping the upper arms parallel to the floor, bend the Inhale. Straighten the arms, returning to the starting position.
against the chair back, knees bent and legs together. Hold the elbows, pulling them out and back until they will not move any
handles with the arms straight out in front, opposite the shoul- further without adducting the scapulae. (When you have per-
ders, and with the palms facing down. fected this movement in terms of form and muscle activation,
you can add the adduction and abduction of the scapulae.)

300
Chapter 11

Magic Circle
Pilates

T he number of aliases that exist for this simple ring

reflects the wide variety of exercises that can be
performed with it. It is the perfect travel companion, an
more. For instance, one popular piece of equipment is
an inner-thigh apparatus that works the adductors—and
that’s it! The magic circle works the adductors just as
ideal complement to the full-apparatus session, and an well, but it also works the abductors, hamstrings, abdomi-
excellent piece to use in a mat work class to add chal- nals, back extensors, and arms. The secret is starting
lenge and variety. to get out, and now the magic circle is finally receiving
The circle can be used simply to keep the body or a its long overdue credit.
body part in alignment or in a desired position, such as Many types of magic circles are now available in every
holding it between the arms opposite the chest or above conceivable packaging. Some offer more resistance
the head. Or it can be used to encourage the continu- than others; some are made of a super-light material
ous activation of a certain muscle group; for example, and others are heavier. Choose one that suits your
holding it between the legs to help maintain adductor lifestyle and needs. In terms of resistance, err toward
engagement. It can also be used to add resistance or lighter rather than heavier. If you travel frequently and
heighten the level of coordination. the circle is to become a travel companion, get the ultra-
It often amazes me when I see some “new” device light version. If it is to be used in a studio and will need
that works one or two muscle groups flood the fitness to stand up to the demands of continuous use, get one
market and sell millions of units; often the magic circle that is made of the most durable materials, even if it
works those same muscle groups and also does so much is heavier.

302
 Magic circle
Arm work
Arms Bent
Fundamental

This is a fun, effective exercise to develop the chest Imagery

muscles. Use the pumping action that is well-suited Although this image may seem a little graphic, try to Muscle Focus
to the magic circle, and be aware of recruiting the bounce the pectorals with each pump. (This will work Pectorals
pectorals on each pump. Keep the oval shape cre- for both men and women, even though women typically
ated by the arms consistent and the wrists firm as have more to bounce!) Objectives
you squeeze the arms together.
To strengthen the shoulder
Maintain ideal body alignment throughout.
horizontal adductors
Draw the scapulae down the back.
Perform small pumping movements.

Inhale. Kneeling or
standing upright, hold
the circle directly oppo-
site the sternum with
the elbows slightly
bent.
Exhale. Horizontally
adduct the arms, press-
ing them together.
Inhale. Maintain the
tension in the circle
and continue with You can also perform this exercise with the arms straight, which adds
small pumps. length to the lever arm and further challenges the horizontal adductors
of the shoulder.

303
Magic circle
Arm work
Arms Overhead
Fundamental

This arm exercise is more difficult than it looks. Imagery

Muscle Focus Maintaining scapular depression and avoiding ten- This exercise never fails to evoke the image of a
sion in the shoulders and neck is challenging enough. halo!
Pectorals
Adding the arm movement makes it even harder. The
movement is so challenging that for most people this Maintain ideal body alignment throughout the
Objective
exercise is isometric—the arms remain still as they exercise.
To strengthen the pectoral muscles
press together. Draw the scapulae down the back.
Lift the arms only as high as shoulder flexibility
allows without elevating the shoulders.

Exhale. Adduct the arms,

pressing them together.
Inhale. Continue pressing the
arms together, maintaining the
tension in the circle. Return to
Inhale. Kneeling or standing upright, hold the circle with the arms the starting position.
reaching overhead.

304
 Magic circle
Arm work
Single-Arm Side Press
Fundamental

This exercise requires that you engage the shoulder Imagery

adductors, particularly the latissimus dorsi, prior to Imagine trying to pat the side of your leg, but the air Muscle Focus
the pumping action and keep them engaged through- is thick and gel-like and does not allow you to reach Shoulder adductors
out the sequence. Maintaining scapular stability and it. But you persist!
a constant slight bend in the elbow is important; the Objective
movement should occur in the glenohumeral joint. Maintain scapular depression.
To strengthen the shoulder
Maintain ideal body alignment throughout the
adductors
exercise.
Avoid neck and shoulder tension.

Exhale. Adduct the

shoulder, pressing the
hand toward the thigh.
Inhale. Maintain the
tension in the circle
Inhale. Kneeling or standing upright, hold the circle in one hand and and continue with small
rest it against the side of the thigh directly below the hip joint. The pumps. Return to the
elbow should be slightly bent and the shoulder slightly internally starting position.
rotated.

305
Magic circle
Arm work
Single-Arm Biceps
Fundamental

This is a simple yet effective biceps exercise. I added Imagery

Muscle Focus this to the repertoire years ago to provide a more This always conjures up an image of Africa, where
comprehensive workout for the arms and upper body I grew up. I would see the people, particularly the
Biceps
using the circle. Do this exercise slowly, holding the women, carrying heavy loads on their heads, often bal-
Objective circle down for several seconds before allowing the ancing them with one hand. Their posture was perfect
arm to rise up. and strong as they walked gracefully, unencumbered
To strengthen the elbow flexors
by the enormous loads on their heads. This, to me,
exemplifies the body in perfect balance.

Keep the head centered.

Press down with the ball of the hand, not the
fingers.
Find a comfortable place to rest the circle on the
shoulder.

Exhale. Press the

hand down toward the
shoulder.
Inhale. Maintain the
tension in the circle
Inhale. Kneeling or standing upright, hold the circle in one hand and while returning to the
rest it on the shoulder directly above the joint. Bend the elbow and starting position.
reach it out to the side.

306
 Magic circle
Leg work
Seated: Above Knees
Fundamental

This is a straightforward, effective hip adductor exer- Imagery

cise. However, you should view it as a full-body exer- The imagery for the entire series of magic circle Muscle Focus
cise, emphasizing the alignment of the trunk, head, hip adductor exercises, whether performed sitting, Hip adductors
pelvis, and feet. This exercise has several variations prone, or supine, is about the hip joints moving freely
that you can perform by changing the position of the without affecting the solid alignment of the rest of Objective
magic circle, including holding it below the knee and the body. The feeling should be like the head of the To strengthen the hip adductors
just above the ankles. femur moving in a soft gel or like a spoon stirring
thick porridge.

Find a comfortable location on the inner thighs

to place the circle where it will not slip out.

Exhale. Press
the legs together
evenly, adducting
the hips.
Inhale. Maintain
the tension in the
circle and continue
with small pumps.
Inhale. Sit upright with the hips and knees at a 90-degree angle. Return to the start-
Place the circle between the legs just above the knees, pressing it ing position.
with the hip adductors.

307
Magic circle
Leg work
Supine Knees
Intermediate

Although this exercise is geared toward strengthening this position still places stress on the back, perform
Muscle Focus the hip adductors, it requires good abdominal strength the exercise with the feet on the floor.
and exceptional pelvic–lumbar control. In addition,
Hip adductors
it is an optimal position in which to work the pelvic Imagery

Objectives floor muscles. I like to imagine that the tailbone is a tail that lifts up
If you suspect that you lack the abdominal strength between the legs, and as it lifts the sit bones are drawn
To strengthen the hip adductors
needed for this exercise, try keeping the lower back together. Visualize this while hollowing the abdominals
To develop pelvic–lumbar
stabilization
flat on the floor instead of in a neutral spine position, and squeezing the legs together. This helps to recruit
even if this results in a slight posterior tilt of the pelvis. the pelvic floor muscles and abdominal complex and
If the lower back starts rising off the floor into an arch deepens the work of the hip adductors.
(hyperlordosis), draw in the abdominal muscles deeper
and lift the upper trunk into forward flexion. Place the Maintain good pelvic–lumbar control and spinal
alignment.
hands behind the head and interlace the fingers to
support the head in this position, like a hammock. If

Exhale. Adduct the

hips, squeezing the legs
together. Maintain the
tabletop position, with
the hips and knees at a
90-degree angle and the
shins parallel.
Inhale. Maintain the ten-
sion in the circle and con-
tinue with small pumps.
Inhale. Lie supine in a neutral spine position, with the hips and knees Return to the starting
at a 90-degree angle (tabletop position). Place the circle between the position.
thighs just above the knees.

308
 Magic circle
Leg work
Supine Ankles
Intermediate

Like the previous exercise, this one strengthens the as opposed to keeping the hips in a neutral position.
hip adductors and requires good abdominal strength Sometimes you can achieve a deeper contraction of Muscle Focus
and exceptional pelvic–lumbar control. Again, it has the muscles and maintain better spinal support with
Hip adductors
the benefit of providing an optimal position in which the legs externally rotated (turned out). If this position
to work the pelvic floor muscles. However, because still proves too challenging, bend the knees slightly. Objectives
the legs are straight, the lever arm is longer, magnify-
Imagery To strengthen the hip adductors
ing the work of the abdominals and hip flexors and
To develop pelvic–lumbar
demanding a very high level of control. See Magic Circle: Supine: Knees (page 308). stabilization
If the lower back starts rising off the floor into an
arch, draw the abdominal muscles in deeper and lift Maintain good pelvic–lumbar control and spinal
alignment.
into flexion of the trunk, placing the hands behind
the head and interlacing the fingers. At the same Keep the legs at a consistent angle off the floor.
time, lift the legs higher, closer to a 90-degree angle. Keep the neck and shoulders relaxed.
I encourage experimenting with hip external rotation

Exhale. Adduct the hips,

squeezing the legs together.
Inhale. Maintain the tension
in the circle and continue
Inhale. Lie supine in a neutral spine position with the legs straight at with small pumps. Return to
a 60- to 90-degree angle to the floor. Place the circle between the the starting position.
legs, just above the ankles.

309
Magic circle
Leg work
Prone Knees Bent
Intermediate

This exercise is exceptional for building strength in the Imagery

Muscle Focus hip adductors and hip extensors. Keeping the knees The body should feel like an archer’s bow that has
bent and lifting the thighs off the mat throughout the been pulled taut. As the feet lift higher toward the
Hip adductors
exercise maximizes the work of the hip extensors, ceiling with each squeeze, the bow becomes more
Hip extensors
using both functions of the hamstrings (knee flexion taut and the arc is accentuated.
Objective and hip extension). Avoid the tendency to tilt the pelvis
anteriorly and hyperextend the lower back, which places Extend the hips prior to squeezing the legs
To strengthen the hip adductors together, and keep them extended throughout.
and hip extensors
stress on this area of the back. This is particularly
pertinent when the hip flexors are tight or when the Maintain consistent 90-degree flexion in the
abdominals are not engaged sufficiently to counteract knees.
the anterior pull. In such cases, draw the abdominals Keep the legs parallel as they squeeze together,
in deeper and emphasize a posterior tilt of the pelvis as opposed to externally rotated.
by pushing the pubic symphysis forward. If necessary
place a small cushion in the abdominal region to assist
in preventing an anterior tilt of the pelvis.

Exhale. Adduct the hips,

squeezing the legs together.
Inhale. Maintain the tension
in the circle and continue
Inhale. Lie prone with the knees bent at a 90-degree angle and the with small pumps. Return to
thighs lifted off the mat. Place the circle between the legs and above the starting position.
the ankles (closer to the knee). Rest the forehead on the hands.

310
 Magic circle
Leg work
Prone Knees Straight
Intermediate

Like the previous exercise, this one is exceptional for Imagery

building strength of the hip adductors and hip exten- The image of the archer’s bow (see Magic Circle: Prone Muscle Focus
sors. Keeping the thighs lifted off the mat throughout Knees Bent, page 310) works well for this exercise Hip adductors
the movement while contracting the adductors targets too. In this case the feeling is one of elongating further Hip extensors
the hip extensors. Avoid the tendency to tilt the pelvis into the bow shape with each squeeze of the legs.
in an anterior direction. Although the knees are now Objective
straight, which releases the taut hip flexors, the lever Extend the hips prior to squeezing the legs
together, and keep them extended. To strengthen the hip adductors
arm has been lengthened, challenging the hip exten- and hip extensors
sors and back extensors more and demanding a very Maintain strong abdominal work throughout the
high level of control, potentially placing more stress exercise.
on the lower back. Keep the neck and shoulders relaxed.

Exhale. Adduct the

hips, squeezing the
legs together.
Inhale. Maintain
the tension in the
circle and continue
with small pumps.
Inhale. Lie prone with the legs straight and the thighs lifted off the Return to the
mat. Place the circle between the legs, just above the ankles. Rest starting position.
the forehead on the hands.

311
Magic circle
Leg work
Hamstrings
Fundamental

One of my students came up with this excellent ham- Imagery

Muscle Focus string exercise years ago. Since then it has been Visualize the bow position you achieved in the Magic
refined and the element of hip extension has been Circle: Prone Knees Bent and Prone Knees Straight
Hamstrings
added to it. A possible disadvantage of this exercise exercises (pages 310 and 311), and add to that a
Objective is that the knee moves within a very small range, if hamstring curl that accentuates the arc shape. Main-
at all. However, if the goal is a small range of motion tain the bow shape with the working leg; the straight
To strengthen the hamstrings and
hip extensors
or an isometric contraction, then this will prove to be leg provides an anchor.
an advantage. I suggest orienting the pelvis toward
a posterior tilt from the outset. That will counter the Keep the thigh of the bent leg lifted off the floor
tendency to tilt it anteriorly, which often results in throughout the exercise.
hyperextension of the lower back. Use a cushion under Avoid externally rotating the working leg, and
the abdominal region if necessary. keep the thighs close together.
Maintain abdominal activation throughout the
exercise.

Exhale. Bend the

knee further, press-
ing the heel toward
the pelvis.
Inhale. Maintain
the tension in the
circle and continue
Inhale. Lie prone with one leg straight and the other bent at the with small pumps.
knee. Lift the bent leg slightly off the mat. Place the circle below the Return to the
gluteal muscle and behind the heel of the bent leg. Rest the fore-
starting position.
head on the hands.

312
 Magic circle
Back extension
Swan
Intermediate

This swan exercise focuses on the upper and mid- Imagery

back as opposed to the lower back. The lower back is This is a challenging back extension exercise that is Muscle Focus
often hyperactive, which inhibits the recruitment of the wonderful to integrate into a mat work class. I like Back extensors
upper and mid-back muscles. Initially the legs should using the image of the halo (Magic Circle: Arms Over-
remain on the floor, uninvolved in the movement. Lift- head, page 304), even though the circle is not quite Objective
ing the legs immediately activates the lower back and in the halo position. This image encourages the arms, To strengthen the back extensors
distracts from the focus of the exercise. head, and trunk to move as one unit. and shoulders
The posterior capsule of the shoulders figures
prominently in keeping the arms aligned with the Adduct the legs throughout the exercise.
trunk. Ideally, the arms should line up opposite the Focus on elongation rather than height.
ears. Make sure to keep the head aligned with the Move the arms, head, and trunk as one unit.
spine, avoiding the tendency to lift it to look straight
forward rather than down and forward.

Inhale. Lie prone with the arms reaching overhead. Hold the Exhale. Lift the upper body, pressing the arms together. Inhale. Maintaining pressure on the magic circle, lower to the
circle in a horizontal position. starting position.

313
Chapter 12

Sample
Exercise
Routines
Pilates

I n this chapter I provide several sample routines for

you to use in your Pilates practice. These will help you
become acquainted with the exercises and learn how
and continuum, of deep concentration and inner focus.
The quality of flow has many benefits. Apart from helping
you feel good and look beautiful, it offers physiological
to sequence them effectively within the block system benefits, such as heightening the cardiovascular effect,
described in chapter 3. This in no way implies that the elevating the body temperature, and building muscular
exercises must be practiced in the order I suggest in the endurance, along with mental benefits, such as concen-
following routines. I believe that being able to adapt to dif- tration and release of tension. This all culminates in a
ferent situations is important. But using the block system state I refer to as meditation in motion.
offers a structure that promises a positive outcome and Creating transitions from exercise to exercise to
opens the door to myriad choices. For instance, when make the sequence flow is a stimulating process.
deciding which exercises to do for arm work, you can The transitions should be choreographed so that they
choose upper body exercises from a large pool of exer- become an integral part of the routine such that you
cises in the arm work block that best suit your purpose avoid stopping, repositioning, and starting again, or
at this time. The same goes for abdominal work, lateral when using the apparatus, lying down, getting up, placing
flexion, back extension, and the other blocks. Practicing the feet in the straps, taking them out of the straps, or
set routines (those offered here and others that you adjusting the springs. Separate actions waste time and
devise) is advantageous, so that they become second energy. Do keep in mind that although the transitions
nature and imprinted in your muscle memory. The block are important, they should not dictate the order of the
system helps guide you in drawing the fine line between exercises. The order must be determined by physiologi-
reinforcing movement patterns and allowing the work to cal principles, addressing the planes of motion, muscle
become mundane and repetitious. groups, and safe progression. This is the premise of the
block system.
The following guidelines will help you compile a
Sequencing Exercises session. The same guidelines apply to every session,
Once you have learned the exercises you should then whether it lasts 10 minutes or 60 minutes, whether it
incorporate them into a comprehensive, flowing routine. is done on the mat or on the apparatus, and whether
The mat work particularly lends itself to seamless transi- it is fundamental or advanced. Keep in mind that to
tions and unobstructed flow—one continuous movement make a program effective and to see continued gains,
from beginning to end. It starts with the first breath of you must gradually and consistently make the exercises
the setup and continues to the final breath of the relax- more challenging. Effective cueing, using accessories
ation at the end. such as rubber bands, modifying the exercises, adjust-
I have been greatly influenced by years of dance and ing the resistance, and introducing more difficult varia-
ashtanga yoga, as well as a familiarity with tai chi. These tions (with a similar muscle focus) can all help achieve
disciplines all share the quality of continuous movement. this goal.
I call my approach to the mat work the flow sequence,
and flow is the underlying quality in each exercise and Develop the session to progress from less demand-
the routine as a whole. Although maintaining the same ing exercises to more demanding ones.
degree of flow when working on the apparatus is more Perform large muscle group exercises earlier in the
difficult, you should always experience a feeling of fluidity session.

316
 Sample Exercise Routines

Perform lower risk abdominal exercises earlier in The extensive body of exercises, along with the choice
the session. of apparatus, allow the compilation of a program suited to
Keep programs progressive in the use of range of each individual. The decision to introduce new exercises
motion, resistance, complexity, and speed. should be well thought out. Adding challenges is tempt-
ing, but new repertoire can be counterproductive if it is
Address as many muscle groups as possible during
not appropriate. You must assess whether an exercise
a session.
is of a suitable level, whether it will affect any injured
Practice the various functions of the muscles: areas adversely, whether it will help achieve a desired
stabilization and mobilization. goal, and whether you (or your student) have adequate
Incorporate all types of muscle contraction: iso- training and skills to perform it.
metric, concentric, and eccentric. If you are a teacher designing a program, I encourage
Include all ranges of motion: flexion, rotation, lateral you to find out as much as possible about the individual
flexion, extension, and combinations of these. you are working with. More important than what to do
is what not to do, particularly in cases in which taking
Balance the exercises according to the primary
a certain tack may result in injury and even irreparable
joints and their movements (such as hip flexion,
damage, such as when working with pregnant women or
hip extension, hip abduction, hip adduction, hip
people suffering from back problems or osteoporosis,
rotation).
to name just a few. Become intricately familiar with the
Emphasize a particular area based on individual repertoire, be well educated in the science of human
needs while maintaining a good overall balance. movement, know the body you are working with, and then
Include appropriate more challenging exercises be creative in developing options, never losing sight of
after an adequate warm-up. the essence of the exercise. When in doubt, err on the
Add exercises that focus on balance and proprio- side of caution, seek further professional advice (medical
ception when appropriate. and otherwise), and most important, be safe, not sorry!
Work the mind and body together in harmony. When used as it was intended, Pilates can be the answer
to anyone’s quest for well-being.
Individualizing a Sequence
Adapting Programs for Specific
Perhaps the most valuable quality of the Pilates method Populations
is its adaptability—it can cater to a broad range of people
with differing needs. It is a solution for everyone, from Specific populations is a general term that describes
those restricted in mobility to elite athletes. It can accom- groups that have specific needs. There are two main
modate the young, elderly, fit, unfit, dancers, athletes, groups: the first consists of people who may need to
pregnant women, and the injured and rehabilitating. It is decrease the intensity of the work (elderly, injured, or
as beneficial for men as for women. I do not believe any rehabilitating), requiring modification of the exercises
other system offers such diversity and still challenges and the use of assists such as cushions, rubber bands,
each person’s capabilities to the maximum. Added to and springs. The second group consists of those who
this is the calm, trusting, nurturing, and noncompetitive may need increased intensity (athletes, dancers, and
environment that is typical of most Pilates studios. gymnasts), requiring additional overload on the muscles

317
Pilates

and measures that make the exercises more complex. exercise class—warming up, preparing the body for each
Both groups need specifically tailored programs, often action, monitoring heart rate and body temperature, and
with vastly different goals. cooling down at the end of the session—you also need
Even within the main groupings the goals may vary to know how to work safely with the full complement of
greatly. For instance athletes, dancers, and gymnasts Pilates apparatus. It is generally considered very safe
often need specificity training in which they work on activ- equipment. It is not. In fact, it is potentially dangerous if
ity-specific skills and develop the neuromuscular system not used correctly and with discretion, as the following
to improve performance. However, they may also need to story shows.
improve general balance and enhance their overall condi- In 1989 I was in Australia, teaching and directing a
tioning program—in other words, they need cross-training. dance department in a performing arts college where I
Pilates is exceptional for both forms of training. had introduced a Pilates program. I had a Pilates studio
It is beyond the scope of this chapter to provide at the college for my work with the students and some
exercise sequences for specific populations and modi- amateur and professional dancers and athletes. One
fications and variations for each exercise. However, by morning I was teaching a young dancer, around 12 years
using the routines that appear in this book as a founda- old, doing mini roll-ups on the cadillac (page 211). She
tion, you can adapt them to your needs or those of your was a regular student and had done the exercise many
students. times. She wanted to indicate something to me and let
go of the push-through bar, which was attached to two
springs. I was standing close by, and the bar flew into my
Considering Safety mouth, crushing my four front teeth, sending me tumbling
Whether you are doing mat work or working on the Pilates into the wall behind me, and knocking me out. I came
apparatus, safety is of paramount importance. In addi- around with my hand over my mouth, blood dripping out,
tion to following the general safety protocols for any and pieces of teeth in my hand.
Today all is fine, other than the fact that I have spent
more hours in dentists’ chairs over the past 17 years
than I wish to recall. Was it anyone’s fault? Probably
Fundamentals to Take on the Road not—just an unfortunate incident that illustrates the
potential dangers of the apparatus. This apparatus
If I told you about the many, and often odd, places I have practiced Pilates it would surely was never intended for unsupervised mass use, yet
bring a smile to your face! I do an enormous amount of teaching worldwide, and I always given the exposure Pilates is now receiving and some
take the fundamentals on the road with me. This usually consists of a mat and small of the modern trends in the way it is taught, this fact is
accessories such as rubber bands and a magic circle (although the circle has become the often ignored. Good instruction and proper training are
cause of growing scrutiny during airport security checks). The beauty of Pilates is that essential.
you can compile a program for every occasion and any location as long as you follow the The features that make the equipment so beneficial
guidelines (see pages 316-317). Remember that consistency is the key, and if you let your to human conditioning also make it potentially harm-
Pilates practice lapse while you are traveling, all your hard work is diminished. Besides ful—there are springs, straps, and attachments all over
regular practice will keep you alert, in shape, and on top of your game at all times, even the place. This equipment does not support the user;
when sunning yourself on a beach in Hawaii! the user needs to support his or her body. Each exercise
requires recruiting the body’s stabilizers, which is one

318
 Sample Exercise Routines

reason this work is so functional and powerful. If you do 3. Engage the adductors slightly to prevent the legs
not incorporate good stabilization, you risk not doing the from splaying.
movement correctly, or worse, the possibility of accident 4. Imagine the pelvis floating in space with no forces
and injury. pulling on it.
5. Visualize an elongated spine, relaxing the muscles
Starting With Inner Focus of the back.
6. Reach the fingers toward the feet, gliding the
You are now familiar with both the philosophy and the scapulae down the back.
exercises of Pilates and are ready to delve into your
8. Elongate the neck, sensing the crown of the head
practice. I like to begin and conclude each session with
reaching away from the body.
a little relaxation or inner focus. If we commence the
session with tension, that tension will compound as the 9. Relax the muscles of the face.
body is challenged; then, rather than having a calming 10. Be present in the moment, focus on the breath,
and rejuvenating effect and allowing you to achieve the and feel the lateral expansion of the chest on the
goals of the exercises, the experience will be counter- mat.
productive. 11. Become aware of your body down to the last
A session on the apparatus often commences and muscle fiber.
concludes with a roll-down (page 24), which brings
12. Engage the internal support system—you are now
attention to alignment as well as serving as a path to
ready to move!
inner focus, warm-up, and cool-down. After three to five
roll-downs, I suggest a short warm-up on the mat before
moving onto the apparatus. When doing the mat work,
a session typically (though this is not required) begins
Mat Work Sequences
and ends by going through a brief inner focus period in In the following section I provide three mat work routines:
a sitting or supine position. fundamental, intermediate, and advanced. Each routine
The following is a suggested outline for achieving inner builds on the previous one. Practice them by incorporat-
focus when starting a mat work session. ing the principles in this book. Remember, the work is
about quality, not quantity. Practice with integrity and
1. Lie down on the mat in a supine position with the make each movement the best that you possibly can.
knees bent, legs parallel to each other and hip- In the words of Joseph Pilates (in Return to Life Through
width apart. Spread the feet comfortably on the Contrology), “Make a close study of each exercise and do
floor. Place the arms by the sides of the body. not attempt any other exercise until you first have mas-
Allow the spine to imprint into the mat. tered the current one and know its routine down to the
2. Relax the feet, the back, and the neck. last detail without any reference to the text” (page 32).

319
 Basic Mat Work Program

Exercises: 16; approximate time: 25 minutes

Pelvic curl, page 45 Supine spine twist, page 47 Chest lift, page 48 Chest lift with rotation, Roll-up, page 52
page 49

Leg circles, page 51 Rolling like a ball, page 54 Single-leg stretch, page 56 Spine stretch, page 63 Saw, page 70

Spine twist, page 72 Corkscrew, page 73 Side leg lifts, page 74 Basic back extension, page 76 Cat stretch, page 82

Rest position, page 81

320
Intermediate Mat Work Program

Exercises: 32; approximate time: 45 minutes

Pelvic curl, page 45 Leg changes—single, page 46 Supine spine twist, page 47 Chest lift, page 48 Chest lift with rotation, page 49

Hundred, page 50 Roll-up, page 52 Leg circles, page 51 Rolling like a ball, page 55 Double-leg stretch, page 57

warm-up
Single-leg stretch, page 56 Criss-cross, page 58 Shoulder bridge prep, page 62 Roll-over, page 64 Control balance, page 68

Spine stretch, page 63 Open-leg rocker, page 69 Saw, page 70 Spine twist, page 72 Corkscrew, page 73

321
(continued next page)
 Intermediate Mat Work Program (continued from previous page)

Side leg lift, page 74 Side kick, page 75 Single-leg kick, page 78 Double-leg kick, page 79 Swimming, page 77

Rest position, page 81 Cat stretch, page 82 Front support, page 83 Back support, page 88 Side bend, page 96

Teaser prep, page 100 Seal puppy, page 105

322
Advanced Mat Work Program

Exercises: 44; approximate time: 60 minutes

Pelvic curl, page 45 Single-leg changes, page 46 Supine spine twist, page 47 Chest lift, page 48 Chest lift with rotation, page 49

Hundred, page 50 Roll-up, page 52 Leg circles, page 51 Rolling like a ball, page 54 Double-leg stretch, page 57

Single-leg stretch, page 56 Criss-cross, page 58 Hamstring pull, page 60 Shoulder bridge, page 84 Roll-over, page 64

Control balance, page 68 Neck pull, page 66 Spine stretch, page 68 Open-leg rocker, page 69 Saw, page 70

323
(continued next page)
 Advanced Mat Work Program (continued from previous page)

Spine twist, page 72 Side leg lifts, page 74 Side kick, page 75 Single-leg kick, page 78 Double-leg kick, page 79

Scissors, page 90 Bicycle, page 91 Jackknife, page 94 Hip circles prep, page 92 Swimming, page 77

Swan dive, page 104 Rest position, page 81 Cat stretch, page 82 Leg pull front, page 85 Push-up, page 86

Leg pull back, page 89 Kneeling side kick, page 93 Side bend, page 96 Twist, page 98 Teaser prep, page 100
324
 Sample Exercise Routines
Advanced Mat Work Program

Teaser, page 101 Boomerang, page 102 Crab, page 106 Seal puppy, page 105

Apparatus Sequences
First and foremost when using any of the apparatus is not incorporate the principles of the work. The reason
safety. I cannot stress this point enough. Second, the is simple: I know I will achieve better results in the first
session should be comprehensive, just as the mat work scenario. The block system ensures that each session
is. When working on the apparatus people sometimes you do is a Pilates session and not merely a few exer-
do only a few exercises, often focusing on one area of cises done on Pilates apparatus.
the body. Remember, the apparatus are the tools we I have offered three routines, one from each level,
use, not the system itself. To reap all the benefits that that can be used as frameworks to build on. In addition
Pilates offers, you must adopt the Pilates approach as I have provided several alternative options, illustrating
well as the repertoire. I have always claimed that I would how the repertoire within each block can be interchanged.
rather work out using conventional gym equipment with The possibilities are infinite, and as long as you adhere
an instructor who uses a Pilates approach than work to the guidelines and principles in this book, you are
on Pilates apparatus with a Pilates instructor who does guaranteed a positive outcome.

325
 Fundamental Apparatus Program

Exercises: 30; approximate time: 60 minutes

OPTIONAL

warm-up

Roll-down, page 24 Pelvic curl (mat), page 45 Supine spine twist, page 47 Chest lift (mat), page 48 Chest lift with rotation (mat),
page 49
foot work

Parallel heels (reformer), Parallel toes (reformer), V-position toes (reformer), Open V-position heels Open V-position toes (reformer),
page 112 page 113 page 114 (reformer), page 115 page 116

abdominal work
Calf raises (reformer), page 117 Prances (reformer), page 118 Single-leg heel (reformer), Single-leg toes (reformer), Hundred prep (reformer), page 123
page 119 page 120

spinal articulation
hip work

Frog (reformer), page 135 Down circles (reformer), page 136 Up circles (reformer), page 137 Openings (reformer), page 138 Bottom lift (reformer), page 142

326
 Fundamental Apparatus Program

full body integration

Arm Work
stretches

Hamstring stretch standing Scooter (reformer), page 155 Extension (reformer), page 168 Adduction (reformer), page 169 Circles (reformer), page 170 or
lunge (reformer), page 151 or (ped-a-pul), page 287 or (ped-a-pul), page 288 (ped-a-pul), page 290
Lateral Flexion

Back Extension
and Rotation

OPTIONAL
Triceps (reformer), page 171, or Side over (wunda chair), page 260 Basic swan (wunda chair), page 261 Roll-down, page 24
(ped-a-pul), page 289 or (step barrel), page 279 or Swan (step barrel), page 282

327
 Intermediate Apparatus Program

Exercises: 31; approximate time: 60 minutes

OPTIONAL

warm-up

Roll-down, page 24 Roll-up (cadillac), page 210 Mini roll-up (cadillac), page 211 Oblique mini roll-up (cadillac), Roll-up top loaded (cadillac),
page 212 page 214

abdominal work
foot work

HIP work
Double-foot positions—5 Calves and prances (cadillac), Single-foot positions—2 Hundred (reformer), page 124 Down circles(reformer),
exercises (cadillac), page 207 page 208 exercises (cadillac), page 209 page 136

spinal articulation

stretches
Up circles (reformer), page 137 Extended frog (reformer), page 139 Extended frog reverse Short spine (reformer), page 146 Hamstring stretch kneeling
(reformer), page 140 lunge (reformer), page 152
Full Body Integration I

Arm Work—Sitting

Knee stretch round back Knee stretch flat back Chest expansion (reformer), page Biceps (reformer), page 173, or Rhomboids (reformer), page 174,
(reformer), page 156 (reformer), page 157 172, or (arm chair), page 295 Hug-a-tree (arm chair), page 296 or Circles (arm chair), page 297
328
 Intermediate Apparatus Program

Lateral Flexion and

Back Extension
Rotation
Hug-a-tree (reformer), page 175, Salute (reformer), page 176, or Rhomboids (arm chair), Mermaid (reformer), Breaststroke (reformer),
or Salute (arm chair), page 298 Biceps (arm chair), page 299 page 300 pages 198 page 202
OPTIONAL

Roll-down, page 24

329
 Advanced Apparatus Program

Exercises: 41; approximate time: 60 minutes

OPTIONAL

warm-up

Roll-down, page 24 Roll-up (mat), page 25 Supine spine twist, page 47 Double-leg stretch (mat), Single-leg stretch (mat),
page 57 page 56

abdominal work
foot work

Criss-cross (mat), page 58 Double-foot positions—5 exer- Calf raises (wunda chair), page Single-foot positions (wunda Cat stretch (wunda chair), page
cises (wunda chair), page 247 248 chair), page 249 251, Full pike (wunda chair),
page 252
HIP work

Hundred (reformer), page 124 or Frog (cadillac), page 216 Hip circles (cadillac), page 217 Walking (cadillac), page 218 Bicycle and reverse bicycle
Coordination (reformer), page 125 (cadillac), page 219
Full Body Integration I
spinal articulation

stretches

Tower (cadillac), page 222 Hamstring stretch full lunge Reverse knee stretch Down stretch (reformer), Elephant (reformer), page 162
(reformer), page 153 (reformer), page 160 page 161
330
 Advanced Apparatus Program

arm work—rowing
Up stretch (reformer), page 163 Rowing back I (reformer), Rowing back II (reformer), Rowing front I (reformer), Rowing front II (reformer),
page 182 page 184 page 186 page 188

Lateral Flexion and

Full Body Integration II
leg work

Rotation
Single-leg skating (reformer), Prone knees bent (magic circle), Balance control front Balance control back prep Side over (reformer), page 197,
page 192, or Side split (reformer), page 310, or Supine ankles (reformer), page 165 (reformer), page 166 or (ladder barrel), page 268
page 191 (magic circle), page 309
Back Extension

OPTIONAL

Pulling straps I (reformer), page Pulling straps II (reformer), Roll-down, page 24

203, or Swan (ladder barrel), page 204
page 270

331
Pilates

Now, as you embark on the journey of practicing ultimate belief in his system and a corresponding deter-
Pilates you can look forward to the delightful and posi- mination that it would be practiced universally. Yes, he
tive changes that lie ahead. Some people say that within actually demonstrates how to take a shower and wash
3 sessions you will feel different, within 10 sessions every part of the body. It would be erroneous to ignore
you will look different, and within 20 sessions you will that he was strongly opinionated and had little respect
be different. Certain changes—those relating to body for the medical community. It would be wrong to deny
awareness and alignment, muscle activation, the release that he was an exhibitionist, egoist, reportedly an impa-
of tension, rejuvenation, and inspiration—can occur tient teacher, and possibly a chauvinist who geared his
immediately. However keep in mind that for significant method to be practiced mainly by men. It seems ironic
physiological changes to take place, the muscles must that it is primarily women who have kept the flame alive
be challenged consistently for at least six weeks. Joseph all these years and still represent the vast majority of
Pilates claimed, in Return to Life Through Contrology, that people practicing the method. Unfortunately much of the
“if you faithfully perform [the] exercises regularly only four masculinity of the work has been shelved in the process.
times a week for just three months . . . you will find your It is beginning to return, though, as more and more men
body development approaching the ideal, accompanied teach and practice the work.
by renewed mental vigor and spiritual enhancement” Still, we must recognize that Pilates was a “genius of
(pages 18-19). Without consistency and discipline, the body” as George Balanchine supposedly called him.
profound changes are unlikely to occur. Pilates is not a He embraced the power of the mind–body connection early
cure-all potion. It is a well-designed system of physical on and viewed human movement as an intricate sequence
and mental conditioning that, when practiced diligently, of patterns, always seeing the human being as a whole. He
brings about the positive changes we strive for and the was an unshakable idealist who believed that humankind
well-being that we deserve. deserved better. He created, arguably, the first home-gym
Discipline is a quality that is conveyed in each and equipment (the wunda chair) and spearheaded what is fast
every word that Joseph Pilates wrote, in his body lan- becoming one of the greatest surges in the history of the
guage, in his teaching, in his being. For many, the practice fitness industry. He furthered concepts that are only today
of Pilates is the repetition of a series of exercises; for being understood, embraced, and substantiated through
others it is a protocol prescribed by a physical therapist research. Joseph Pilates was a man who was ahead of
or a way to slim down. For many, it is the discovery of the his time. He should be admired for his immeasurable
wonders of a method that is experiencing unprecedented contribution to society rather than idolized for things he did
growth. I am not one to judge how or why a person should not do and for being someone he was not; this detracts
do Pilates. All I can convey are the intentions of Joseph from his genius rather than fortifying it. He was a human
Pilates and my personal experience. being, with vast knowledge and creativity that we can relate
Pilates was intended to be an approach to life, down to even today, or perhaps more so today. He handed us
to the finest detail of living, like bathing. I recently viewed a gift to enjoy and to enhance our lives.
newly discovered footage of Joseph Pilates, which at In bidding farewell, I add my humble wish that we
that point had been seen by very few people. Even generously share our knowledge and life experience so
after all these years of practicing the method, offering that we may grow as individuals, as a community, and as
presentations about its history, researching the system, the human race. And in so doing, through the practice
and reading Pilates’ writings, as I watched these films of this powerful system, may we keep the essence of
I was amazed at the conviction of this person. He had Pilates alive. Enjoy the adventure!
332
Selected Resources

Books Gallagher, Sean P., and Romana Kryzanowska (editor).

2000. The Joseph H. Pilates archive collection.
Calais-Germain, Blandine. 1993. Anatomy of move- Philadelphia: Bainbridge.
ment. Seattle: Eastland Press. Hessel, Jillian. 2003. Pilates basics. Emmaus, PA:
Calais-Germain, Blandine, and Andrée Lamotte. 1996. Rodale.
Anatomy of movement exercises. Seattle: Eastland Isacowitz, Rael. 2004. Body arts and science inter-
Press. national movement analysis work books: Mat,
Cash, Mel. 1999. Pocket atlas of the moving body. reformer, cadillac, ladder barrel and wunda chair,
London: Ebury Press Random House. auxiliary. Costa Mesa, CA: Author.
Conraths-Lange, Nicola.2004. Survival skills for Pilates Iyengar, B.K.S. 1985. The art of yoga. London: Unwin.
teachers. Ann Arbor, MI: Logokinesis. Juhan, Deane. 1987. Jobs body. Barrytown, NY: Station
Corrigan, Brian, and G.D. Maitland. 1985. Practical Hill Press.
orthopaedic medicine. Oxford, UK: Butterworth- Kendal, Florence P., Elizabeth K. McCreary, and Patricia
Heinemann. G. Provance. 1993. Muscles: Testing and function.
Dowd, Irene. 1981. Taking root to fly. New York: Dowd. 4th ed. Baltimore: Williams & Wilkins.
Dufton, Jennifer. 2003. The Pilates difference. London: Kelly, Suzanne. 2005. Pilates 4 kidzz. Bloomington, IN:
Hamlyn. Authorhouse.
Fitt, Sally S. 1988. Dance kinesiology. New York: King, Bruce. 1991. Rule of the bones: Exercise theory
Schirmer. and program for correct body usage. New York:
Franklin, Eric. 2002. Pelvic power. Hightstown, NJ: Bruce King Foundation for American Dance.
Princeton. Kounovsky, Nicholas. 1971. The joy of feeling fit.
Friedman, Philip, and Gail Eisen. 1980. The Pilates Mattituck, NY: Amereon House.
method of physical and mental conditioning. Lingauer, Gabor. 2002. Muscle doctor. Victoria,
Garden City, NY: Doubleday. Canada: Trafford.

333
Index Resources
Selected

Myers, Thomas P. 2001. Anatomy trains. London: Isacowitz, Rael. 2003. Rael Pilates System 7, 17 and
Harcourt. 27. Carlmarsh III Productions.
Netter, Frank H. 1989. Atlas of human anatomy. Gentry, Eve. 1991. The Eve Gentry Technique. Institute
Summit, NJ: Medical Education, Ciba-Geigy. for the Pilates Method.
Pilates, Joseph H. 1945. Return to life through control- Liekens, Bob, Alycea Ungaro, and Peter Fiasca. 2003.
ogy. Reprinted 2003. Miami: Pilates Method Alli- Classical Pilates technique. Classical Pilates Inc.
ance. Pilates, Joseph H. Demonstrating the principles of his
Pilates, Joseph H. 1934. Your health: A corrective method with Clara, students and friends, 1932-
system of exercising that revolutionizes the entire 1945. From Joseph and Clara Pilates personal
field of physical education. Reprinted 1998. Incline collection. Attained by Evelyn de la Tour and
Village, NV: Presentation Dynamics. bequeathed to Mary Bowen. Mary Bowen made it
Robinson, Lynne. 2004. The body control Pilates preg- available to the Pilates community.
nancy book. London: Pan Books. Trier, Carola. 1989. Carola shares . . . A Dadmehr
Tardent, Helen. 2005. Beautiful pilates. Camberwell, Production.
Australia: Penguin.
Thompson, Cem W. 1989. Manual of structural kinesi- Web Sites of Interest
ology. 11th Edition. St. Louis: Times Mirror/Mosby.
Balanced Body: www.pilates.com.
Body Arts and Science International:
Journals www.basipilates.com.
Betz, Sherri R. April 2005. Modifying Pilates for clients Body Control UK: www.bodycontrol.co.uk
with osteoporosis. IDEA Fitness Journal. California Therapy Solutions:
Fiscella, Catherine. May 2005. The lumbar spine. IDEA www.californiatherapysolutions.com
Fitness Journal. Dynamic Chiropractic: www.chiroweb.com
Isacowitz, Rael. June 2005. Successful cueing for Pilates Method Alliance:
Pilates. IDEA Fitness Journal. www.pilatesmethodalliance.org.
Joseph, Regina. January 2006. Closing the gender Physician and Sports Medicine:
gap. PilatesStyle. www.physsportsmed.com
Kaplan, Ruth. Spring 2005. Pilates without borders. Scoliosis: www.scoliosis.com
PilatesStyle.
Scoliosis World: www.scoliosis-world.com
Somatics on the Web: www.somatics.com
Videos and DVDs
Fletcher, Ron. Ron Fletcher Workshop Tape. The Ron
Fletcher Company.

334
Index
Note: The italicized f following page numbers refers to figures.

A adductor stretch 267 B

advanced exercises, described 31-32. See also specific
abdominal muscles back control, exercises for 184-185
muscles or exercises
barrel exercises for back extension (exercise)
alignment and posture
fundamental 272, 274, 279 ladder barrel 269
assessing 23-24
intermediate 268, 273, 280-281, 284 magic circle 313
exercises for 113, 287-291
breathing and 7 mat 76
ideal 19-20, 20f
cadillac exercises for back extension (in block system)
musculoskeletal structure and 15, 17
advanced 215, 234-235 barrels
principles of 19-23, 25
fundamental 210-211, 214, 220-221, 238-239 ladder 269-271
ankle control, exercises for 114
intermediate 212-213, 222-227, 236-237, step 282-283
ankles, supine 309
240-241 cadillac 239-243
anterior tilt 21, 21f
layers of 122 described 30, 200
apparatus routines 325-331. See also specific apparatus
mat work for reformer 201-204
arm adduction, supine 169
advanced 66-67, 69, 84, 92-99, 101-103, 106- wunda chair 261
arm chair
107 back extensors
described 294
fundamental 45-49, 51-55, 63, 74, 76 barrel exercises for
exercises 295-300
intermediate 50, 56-65, 70-73, 75, 82-83, 85, advanced 270-271, 282-283
arm circles
100, 105 fundamental 269
cadillac, standing 230
in musculoskeletal structure 17-19, 17f intermediate 280-281
reformer
pelvic floor and 16 cadillac exercises for
kneeling 178-179
reformer exercises for advanced 215, 242-243
supine 170
advanced 128-130, 165 fundamental 239
arm extension, supine 168
fundamental 123, 142, 155, 162, 201 intermediate 224-227, 240-241
arm punches, standing 231
intermediate 124-127, 131-133, 143-149, magic circle exercises for 313
arms bent 303
156-161, 163-164, 182-185, 195-199 mat work for
arms overhead 304
wunda chair exercises for advanced 66-67, 69, 80, 94-95, 101-104
arm work
advanced 252-253 fundamental 63, 76, 81
cadillac 228-235
fundamental 250, 260, 261 intermediate 62, 70-72, 75, 77-79, 82, 88-89,
described 30, 167
intermediate 251 100
magic circle 303-306
abdominals with legs in straps 131-133 in musculoskeletal structure 17-19, 18f
ped-a-pul 287-291
abdominal work, described 29, 122. See also abdominal reformer exercises for
reformer 168-189
muscles advanced 128-129, 166, 204
wunda chair 254-256
absolute resistance 32 fundamental 151-153, 162, 201-202
assists 42
Achilles tendon, alignment of 25, 25f intermediate 127, 157-159, 161, 163, 188-
athletes, Pilates and xvi, 2
adduction 288 189, 203
awareness 6

335
Index

back extensors, continued boomerang 102-103 step barrel 274

in shoulder mechanics 36-37 bottom lift 142 chest lift with rotation 49
wunda chair exercises for bottom lift with extension 143 circles
advanced 253 breaststroke 202 arm chair 297
fundamental 261 breaststroke prep 201 ped-a-pul 290-291
intermediate 251 breathing circulation, stimulating 50
back flexibility in hundred exercise 50 climb-a-tree 128-129
cadillac exercises for as Pilates principle 7-9, 8f coccygeus 15-16
advanced 234-235 bridge analogy 17 COG 25
fundamental 210-211, 214 butterfly 234-235 compensations 40
intermediate 222-223 concentration 9
mat work for C constant resistance 32
advanced 106-107 contraction, in dance 9
cadillac
fundamental 52, 54-55, 81 control
abdominal work 210-215
intermediate 64-65, 82 as exercise objective 33-34
arm work 228-235
reformer exercises for 144-147 as Pilates principle 10
back extension 239-243
wunda chair exercises for 250-251 control balance (exercise) 68
described 206
back pain or tension 16, 51 cool-downs, for mat work 44
foot work 207-209
backstroke 130 coordination, improving
full body integration 224-227
back support (exercise) mat work for 77
hip work 216-219
described 88 reformer exercises for 125
lateral flexion 236-238
stabilization in 35 coordination (exercise) 125
spinal articulation 220-223
backward-facing dips 256 core stabilization. See trunk stabilization
calf muscles
balance. See also imbalances core strength. See also powerhouse
cadillac exercises for 208, 220-221
mat work for 69, 101-103 cadillac exercises for 231
reformer exercises for 121
as Pilates principle 6-7 mat work for 63, 68
wunda chair exercises for 248
wunda chair exercises for 258 pelvic floor and 16
calf raises
balance control back prep 166 as Pilates principle 2
reformer 117
balance control front 165 reformer exercises for 162-165
wunda chair 248
Balanchine, George xiii, 332 corkscrew 73
calves and prances 208
barrels, described 264. See also ladder barrel; step costal breathing 8-9
cat stretch
barrel crab 106-107
cadillac 226-227
BASI xvi criss-cross 58-59
mat 82
basic back extension 76 cross-training 2-3, 318
wunda chair 251
basic swan 261 cues 37-38
centering 9-10
benefits, of Pilates 2-3, 332
center of gravity (COG) 25
biceps D
the chair. See wunda chair
arm chair exercises for 299
chest, stretching dancers
cadillac exercises for 232-233
cadillac exercises for 232, 242-243 centering in 9
magic circle exercises for 306
mat work for 80, 102-103 Pilates and xiv, 2
reformer exercises for 173, 181, 184-185
reformer exercises for 181 deltoids
wunda chair exercises for 254, 256
wunda chair exercises for 253 arm chair exercises for 300
bicycle
chest expansions reformer exercises for 174, 182-183, 186-189
cadillac 219
arm chair 295 diaphragm 7-8, 8f
mat 91
cadillac, standing 228 diaphragmatic breathing 8
step barrel 278
reformer difficulty of exercises 31-32
block system, described 29-31. See also specific
kneeling 177 dips, backward-facing 256
components
seated 172 disassociation. See also hip disassociation
Body Arts and Science (BASI) xvi
chest lift described 37
body builders, Pilates and 2
mat 48 exercises using 155

336
 Index

double-foot positions F hamstring pull 60-61

cadillac 207 hamstrings
fatigue posture 20
wunda chair 247 barrel exercises for
FBI. See full body integration (FBI)
double-leg kick 79 fundamental 265, 267
flat back 127
double-leg stretch 56 intermediate 275, 277-278, 280-281
Fletcher, Ron 50
down circles 136 cadillac exercises for
flow 10-11
down stretch 161 fundamental 207-209, 217, 220-221
flow sequences 44, 316
intermediate 218-219, 222-225
foot alignment
E described 25, 25f
in foot work 110
magic circle exercises for 312
efficiency 10 exercises for 113, 117
mat work for
elbow extensors foot work
advanced 66-67, 84
arm chair exercises for 295, 298 cadillac 207-209
fundamental 45, 63
cadillac exercises for 231-232 described 29, 110-111
intermediate 60-62, 64-65, 70-71, 75, 78-79
mat work for 86-87 reformer 112-121
reformer exercises for
ped-a-pul exercises for 289 wunda chair 247-249
advanced 128-129
reformer exercises for forward lunge 259
fundamental 112-116, 119-121, 142, 151-
advanced 166 frog
153, 162
fundamental 171 cadillac 216
intermediate 143-149, 163, 193
intermediate 176, 180, 188-189, 202 reformer 135
wunda chair exercises for
wunda chair exercises for extended 139
advanced 259
advanced 256 extended reverse 140
fundamental 247, 249, 257, 258
fundamental 254 front support (exercise)
hamstring stretches
intermediate 255 described 83
ladder barrel 265
elbow flexors stabilization in 35
reformer
arm chair exercises for 299 full body integration (FBI)
full lunge 153
magic circle exercises for 306 cadillac 224-227
kneeling lunge 152
reformer exercises for 173, 181, 184-185 described 30, 154
standing lunge 151
elephant 162 reformer 155-166
hanging back 242
energy harnessing, exercises for 104 step barrel 284
harmony 12
energy lines or paths 41, 41f wunda chair 253
head, alignment of 20-21, 21f
exercises. See also specific apparatus, muscles, or full pike 252
heel positions, for reformer exercises
exercises fundamental exercises, described 31-32. See also
open v-position 115
analyzing specific muscles or exercises
parallel 112
imagery 37-39
v-position 114
level of difficulty 31-32 G helicopter 277
movement 39-41
Gentry, Eve 15, 39 higher principles 4-5
muscle focus 33
gluteals hip abductors
objectives 33-37
barrel exercises for 266 mat work for 93
resistance 32-33
in foot work 110 reformer exercises for 192
block system for 29-31
reformer exercises for 192 wunda chair exercises for 259
general guidelines for 39
gluteal stretch 266 hip adductors
for lateral breathing 8-9
Graham, Martha 9 barrel exercises for 267, 276-277
modifying 41-42
Grant, Kathy Stanford 246 cadillac exercises for 216-217
sequencing 316-318
Guarderrama, Noelani 16 magic circle exercises for 307-311
extended frog 139
mat work for 70-71, 74
extended frog reverse 140
H pelvic floor and 16
extension 287
hamstring curl reformer exercises for
external oblique 17. See also abdominal muscles
reformer 193 fundamental 115-116, 135-140
wunda chair 257 intermediate 191

337
Index

hip circles 217 history, of Pilates method xiv-xv knee extensors

hip circles prep 92 hug-a-tree cadillac exercises for 207, 209
hip disassociation arm chair 296 in foot work 110
cadillac exercises for 217-219 cadillac, standing 229 reformer exercises for
described 134 reformer, seated 175 fundamental 112-116, 119-121, 155
mat work for hundred intermediate 156-159
fundamental 46, 51 mat 50 wunda chair exercises for
intermediate 62, 75 objectives of 33 advanced 259
reformer exercises for 136 reformer 124 fundamental 247, 249, 258
hip extensors hundred prep 123 knee flexors
barrel exercises for 270-271, 282-283 mat work for 78
cadillac exercises for I reformer exercises for 193
advanced 242-243 wunda chair exercises for 257
iliococcygeus 15-16
fundamental 207, 209, 216-217 kneeling reformer arm work
ilium 16, 16f
intermediate 219 arm circles 178-179
imagery. See also specific exercises
in foot work 110 biceps 181
for abdominal work 122
magic circle exercises for 310-312 chest expansion 177
for back extension work 200
mat work for salute 180
described 37-39
advanced 68, 80, 84, 90-91, 93-95, 104 kneeling side kick 93
for reformer foot work 113
intermediate 75, 77-78, 85, 88-89 knees, supine 308
imbalances. See also balance
reformer exercises for knee stabilization, exercises for 233
in breathing 9
advanced 166 knee stretches
muscular 6-7, 134
fundamental 112-116, 119-121, 136-137, flat back 157
imprinting 39
142, 155 reverse 160
initiator 34
intermediate 143-145, 148-149, 156-157, 193 round back 156
inner focus or relaxation 44, 264, 319
wunda chair exercises for kyphosis 20
intermediate exercises, described 31-32. See also
advanced 259
specific muscles or exercises
fundamental 247, 249, 258 L
internal oblique 17. See also abdominal muscles
hip flexors
internal organs 20 ladder barrel
barrel exercises for
internal support system (ISS) back extension 269-271
advanced 270-271
described 18 described 264
intermediate 275, 277-278, 284
imagery and 37, 111 lateral flexion and rotation 268
cadillac exercises for 215
mat work exercises for 45 stretches 265-267
mat work for
muscle focus and 33 lateral breathing 8-9
advanced 68, 80, 84, 90-91, 93, 101-103
ischium 16, 16f lateral flexion and rotation
fundamental 46, 51
ISS. See internal support system (ISS) cadillac 236-238
intermediate 60-61, 75, 89
described 30, 194
reformer exercises for
fundamental 151-153 J ladder barrel 268
reformer 195-199
intermediate 126-127, 131-133, 160 jackknife 94-95
step barrel 279
wunda chair exercises for 248, 253
wunda chair 260
hip joint flexibility K lateral flexors
barrel exercises for 277
Kegel, Arnold 15 barrel exercises for
mat work for 105
kicks fundamental 267, 279
reformer exercises for 115
double-leg 79 intermediate 268
hip work
kneeling side 93 cadillac exercises for 236-237
cadillac 216-219
side 75 mat work for 74
described 29, 134
single-leg 78 wunda chair exercises for 260
reformer 135-140
kinetic chain 14 latissiumus dorsi
step barrel 275-278
King, Bruce 15 arm chair exercises for 295, 297

338
 Index

cadillac exercises for 228 mini roll-up 211 oblique mini roll-up 214
ped-a-pul exercises for 287-288, 290-291 modification, of exercises 41-42 openings
reformer exercises for monkey 220-221 reformer 138
fundamental 168-170 movement step barrel 276
intermediate 172, 177 description of, in exercise analysis 39-41 open-leg rocker 69
leg alignment, exercises for 113 principles of open V positions
leg changes, single and double 46 awareness 6 heels 115
leg circles 51 balance 6-7 toes 116
leg front pull 85 breathing 7-9, 8f overhead stretch 273
leg lifts, side 74 centering 9-10
leg press, standing 258 concentration 9 P
leg pull back 89 control 10
parallel heels 112
leg work efficiency 10
parallel toes 113
described 30, 190 flow 10-11
patella 14-15
magic circle 307-312 harmony 12
pectorals
reformer 191-193 precision 11
arm chair exercises for 296-297
wunda chair 257-259 movers 34
cadillac exercises for 229, 231
lengthening 38 multifidus 18, 18f
magic circle exercises for 303-304
long spine 148-149 muscle focus 33
mat work for 86-87
long stretch 164 muscle isolation 11, 37
reformer exercises for 175
lumbar hyperlordosis 20 muscle recruitment
ped-a-pul
lunges, forward 259 in breathing 7-8
arm work 287-291
in flow 11
described 286
M muscular imbalances 6-7, 134
pelvic bowl 15-17
musculoskeletal structure 14-19, 14f, 15f, 16f
magic circle pelvic curl 45
arm work 303-306 pelvic floor 15-16
back extension 313 N pelvic–lumbar stabilization
described 302 natural laws, in Pilates principles 5 barrel exercises for 275-277
leg work 307-312 neck, stretching 106-107 cadillac exercises for
master-level exercises, described 31-32. See also neck pull (exercise) 66-67 fundamental 207, 209, 216
specific muscles or exercises neck strain 21 intermediate 218-219
mat work neutral pelvis described 35
described 44 cadillac exercises for 211, 214 magic circle exercises for 308-309
exercises described 21-23, 21f, 22f mat work for
advanced 66-69, 80, 84, 86-87, 90-99, 101- advanced 84, 90-92
104, 106-107 O fundamental 45-47, 51, 74
fundamental 23-24, 45-49, 51-55, 63, 74-76, intermediate 57, 60-62, 73, 75
objectives, in exercise analysis 33-37
81 reformer exercises for
oblique abdominal muscles. See also abdominal muscles
intermediate 50, 56-62, 64-65, 70-73, 77-79, advanced 130
barrel exercises for 268, 279
82-83, 85, 88-89, 100, 105 fundamental 112-113, 118-119, 123, 135-140
cadillac exercises for
sample routines 320-325 intermediate 124-125, 131-133, 191-192
advanced 234-235
meditation in motion 316 wunda chair exercises for 257
fundamental 214, 238
mermaid 198-199 pelvic stabilization
intermediate 236-237
mind–body connection mat work for 48-49, 58-59
mat work for
in athletic performance xvi wunda chair exercises for 247, 249
advanced 96-99
during cool-down 44 pelvis
fundamental 47, 49, 74
as Pilates principle 2, 4-5, 28 in musculoskeletal structure 16-17, 16f
intermediate 58-59, 70-72
mindfulness 6 neutral
reformer exercises for 132-133, 195-199
mindless repetition 40 cadillac exercises for 211, 214
wunda chair exercises for 260
mind muscles 19 described 21-23, 21f, 22f

339
Index

percussive breathing 50 Q roll-up

Pilates, Clara xiii, xv cadillac 210
quadriceps
Pilates, Joseph xiii, xiv-xv, 332. See also specific book mini 211
cadillac exercises for 233
titles oblique mini 214
reformer exercises for
Pilates method top-loaded 212-213
fundamental 112-116, 119-121
benefits of 2-3, 332 head alignment in 21, 21f
intermediate 192
history of xiv-xv mat 52-53
wunda chair exercises for
popularity of 2-3 round back 126
advanced 259
potential of xvi rowing exercises
fundamental 247, 249
principles of 2, 4-5, 28 back I 182-183
plank position (front support) 35, 83 back II 184-185
plantaflexors R front I 186-187
cadillac exercises for 208 reach 272 front II 188-189
reformer exercises for rectus abdominis 17. See also abdominal muscles runners, Pilates and 2
fundamental 117-118, 120 reformer
intermediate 158-159 abdominal work 123-133 S
wunda chair exercises for 248 arm work 167-189
sacroiliac joint (SIJ)
posterior tilt 21, 21f back extension 200-204
exercise for 51
posture. See alignment and posture described 110
movement in 16, 16f
powerhouse foot work 110-121
safety 318-319
in centering principle 9 full body integration 154-166
salute
muscles of 17-19, 17f, 18f hip work 134-140
arm chair 298
prances lateral flexion and rotation 194-199
reformer
cadillac 208 leg work 190-193
kneeling 180
reformer 118 spinal articulation 141-149
seated 176
precision 11 stretches 150-153
San Miguel, Lolita 246
pregnant women, Pilates and 3 relative resistance 32
saw 70-71
prehensile 121 relaxation period 44, 264, 319
scapular abductors, exercises for 165
principles repetitions 40
scapular depression, emphasizing 254
of alignment and posture 19-23, 25 resistance 32-33
scapular stabilizers, exercises for 164
of Pilates method rest position 81
scapular stabilization. See shoulder stabilization
higher principles 2, 4-5, 28 Return to Life Through Contrology (Pilates) xv, 4-5, 7, 19,
scapulohumeral rhythm 167
movement 5-12 28, 141, 319, 332
scissors
progressive resistance 32 reverse knee stretch 160
mat 90
prone rhomboids
step barrel 275
I 239 arm chair exercises for 300
scoliosis 20
II 240-241 reformer exercises for 174, 182-183
scooter 155
prone knees rib cage, relaxing 38-39
seal puppy 105
bent 310 ripple effect 19
seated above knees 307
straight 311 rocking 80
seated arm work exercises
prone triceps 255 roll-down
reformer
psoas 18-19, 18f. See also hip flexors center of gravity and 25
biceps 173
pubis 16, 16f described 24
chest expansion 34, 172
pubococcygeus 15-16 as posture assessment 23
hug-a-tree 175
pulling straps rolling like a ball
rhomboids 174
I 203 described 54-55
salute 176
II 204 stabilization in 35
wunda chair
push-through sitting forward 224-225 roll-over
torso press 253
push-up position (front support) 35, 83 mat 64-65
triceps 254
push-ups 86-87 step barrel 280-281
semicircle 144-145

340
 Index

sequences ped-a-pul exercises for 290-291 single-arm side press 305

creating 316-318 reformer exercises for single-foot positions
sample routines fundamental 162, 170 cadillac 209
apparatus 325-331 intermediate 144-145, 163, 181-183 wunda chair 249
mat work 319-325 wunda chair exercises for 253 single-leg heel 119
serratus anterior, exercises for 252 shoulder flexors single-leg kick 78
setup, for movements 40 barrel exercises for 272-273 single-leg skating 192
sexual function 15-16 mat work for 77 single-leg stretch
short box, defined 126 reformer exercises for described 57
short spine 146-147 advanced 165 pelvis in 22, 22f
shoulder abductors intermediate 164, 178-179, 186-189 single-leg toes 120
arm chair exercises for 300 wunda chair exercises for 256 skating, single-leg 192
reformer exercises for 174, 178-180, 182-183, 202 shoulder mechanics 36-37, 167 skeletal structure 14-19, 14f, 15f, 16f
shoulder adductors shoulders, strengthening specificity training 318
arm chair exercises for 298, 300 magic circle exercises for 313 specific populations 317-318
cadillac exercises for mat work for 85, 96-97 spinal articulation
fundamental 238 wunda chair exercises for 252 cadillac 220-223
intermediate 229-231 shoulder stabilization described 29, 141
magic circle exercises for 303, 305 cadillac exercises for 229 mat work for 45, 63-65, 94-95
ped-a-pul exercises for 288, 290-291 described 36-37, 36f reformer 142-149
reformer exercises for mat work for step barrel 280-281
advanced 204 advanced 90-91, 93, 96-99 spinal extension 30-31
fundamental 169-170 intermediate 82, 83 spinal flexibility and mobility
intermediate 175 ped-a-pul exercises for 287-289 cadillac exercises for 220-221
shoulder bridge 84 reformer exercises for mat work for
shoulder bridge prep 62 advanced 165-166 advanced 66-67, 69
shoulder control fundamental 168-171, 201 fundamental 47, 52
arm chair exercises for 297 intermediate 163, 164, 176, 182-183, 186- reformer exercises for 198-199
cadillac exercises for 239-241 187 spinal stabilization. See trunk stabilization
mat work for 76 wunda chair exercises for spine
reformer exercises for advanced 252, 256 alignment of 20
advanced 130 fundamental 250, 261 neutral 21-23
intermediate 178-179, 198-199 intermediate 251, 255 in skeletal structure 15, 15f
shoulder dysfunction 294 side bend 96-97 spine stretch 63
shoulder extensors side kick 75 spine twist. See also supine exercises, spine twist
arm chair exercises for 295 side leg lift 74 described 41f, 72
barrel exercises for 272-273 side lift 236-237 energy lines in 41, 41f
cadillac exercises for 224-225, 228, 230 side over squat 233
mat work for barrels stabilization, as objective 34-37. See also specific types
advanced 94-95 ladder 268 stabilize-initiate-move (SIM) formula 34
intermediate 88-89 step 279 stabilizers 34
ped-a-pul exercises for 287, 290-291 reformer 197 standing exercises
reformer exercises for wunda chair 260 cadillac
advanced 166 side press, single-arm 305 arm circles 230
fundamental 123, 168, 170 side reach 238 arm punches 231
intermediate 161, 172, 177, 203 side split 191 biceps 232
shoulder flexibility and mobility SIJ chest expansion 228
arm chair exercises for 296-297 exercise for 51 hug-a-tree 229
barrel exercises for 273 movement in 16, 16f wunda chair
cadillac exercises for 212-213, 226-227, 230, 232, SIM (stabilize-initiate-move) formula 34 leg press 258
240-241 single-arm biceps 306 pike 250

341
Index

steam engine visualization 111 teaser in exercise analysis 34-35

step barrel cadillac 215 mat work for
abdominal work 274 mat 101 advanced 69, 86-87, 93-95, 101, 104, 106, 107
back extension 282-283 teaser prep fundamental 54-55, 63
described 264 mat 100 intermediate 50, 56, 77-78, 83, 85, 88-89, 105
full body integration 284 step barrel 284 reformer exercises for
hip work 275-278 thoracic region advanced 165-166
lateral flexion and rotation 279 barrel exercises for 273-274 fundamental 155, 162-163, 168-171
spinal articulation 280-281 mat work for 79 intermediate 156-161, 164, 172-181, 186-
stretches 272-273 tilt 195 187, 196-197
stomach massages toe positions, for reformer exercises wunda chair exercises for
flat back 159 open v-position 116 advanced 256
round back 158 parallel 113 fundamental 247, 249, 254
straightening 38, 111 torso press, seated 253 intermediate 255
strengthening 33-34 torso stabilization. See trunk stabilization twist
stretches tower 222-223 mat 98-99
barrels transferal 10 reformer 196
ladder 265-267 transverse abdominis (TA). See also abdominal muscles
step 272-273 in abdominal work 122 U
described 29, 150 imagery for 122
up circles 137
reformer 151-153 in musculoskeletal structure 17-19, 17f
up stretch 163
subconscious, in Pilates principles 5 pelvic floor and 16
urinary incontinence 15-16
supine exercises trapezius, exercises for 186-187
ankles 309 trap table. See cadillac
arm adduction 169 travel, with Pilates 318 V
arm circles 170 triceps v-position heels 114
arm extension 168 arm chair exercises for 295, 298
knees 308 cadillac exercises for 231 W
spine twist 47 mat work for 86-87
walking 218
triceps 171 ped-a-pul exercises for 289
warm-ups
swan reformer exercises for
described 29
barrels fundamental 171
reformer foot work 112-120
ladder 270-271 intermediate 176-177, 180
whole, concept of 28
step 282-283 wunda chair exercises for
wunda chair
magic circle 313 advanced 256
abdominal work 250-253
wunda chair 261 fundamental 254
arm work 254-256
swan dive intermediate 255
back extension 261
described 104 trunk alignment, exercises for 287-291
described 246
stabilization in 35 trunk extension, breathing and 7
foot work 247-249
swimming (exercise) 77 trunk mobility, exercises for 72
full body integration 253
symmetry 40-41 trunk rotation, exercises for 58-59, 92
lateral flexion and rotation 260
synergists 34 trunk stabilization
leg work 257-259
arm chair exercises for 295-297, 299
T barrel exercises for 268-269
Y
cadillac exercises for
TA. See transverse abdominis (TA)
advanced 215, 233 Your Health (Pilates) 5
tailored programs 317-318
fundamental 210
intermediate 226-230

342
About the Author

Rael Isacowitz, MA, is the founder of Body Arts and Sci- publications in several languages all over the world. His
ence International (BASI), an international organization DVD series has won several awards and was Health
devoted to Pilates education since 1989. Recognized Magazine’s Pilates choice for 2006. He served on the
as a contemporary approach to the works of Joseph board of the Pilates Method Alliance and has been a
Pilates, this teacher-training program is active in many driving force in several initiatives advocating educational
countries around the globe. As a leading expert in the standards in the Pilates community. He continues to
Pilates method, Isacowitz has close to 30 support this organization and others in various coun-
years of experience practicing and lectur- tries, striving to set industry guidelines and maintain
ing in universities, clinics, and studios the integrity of Pilates.
worldwide. With a rich background as a Isacowitz received his teaching credentials (DipPE)
dancer, athlete, yogi, and Pilates practitio- and bachelor of education degree in Israel at the presti-
ner, Isacowitz brings to his teaching gious Wingate Institute of Physical Education, where he
unparalleled expertise combined was later invited to join the faculty. Isacowitz went on to
with a passion for his work. complete his master of arts degree in dance at the Uni-
In collaboration with Balanced versity of Surrey, England. He lives with his wife and son
Body, the largest Pilates equip- in Southern California, close to On Center Conditioning,
ment manufacturer in the world, the Pilates studio he extablished in 1991 that serves
Isacowitz designed the concept as the headquarters for BASI. He blends his passion for
for a new line of Pilates apparatus Pilates with his insatiable love for surfing, wind surfing,
and has been featured in numerous skiing, and living life to the fullest.

343
Engage your muscles and your mind!
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