As a cyclist I have to say I am a bit passionate on how I can not only improve my form, but also share my experience with my clients and other cyclists. This has inspired me to put together a few videos with exercises that I like to use with bicyclists, but this is only a part of their program. The exercises I videotaped reinforce the correct posture for cyclists, but the antagonist muscles also need to be addressed to create balance within the body. With balance the cyclist will also gain endurance in holding the postures when on longer rides.

The typical workout will start with a warm-up - Bridging or Pelvic Curls, Spine Twist laying on the back, Chest Lifts and Chest Lifts with Rotation. To this I would add a shoulder bridge prep to help with low back strengthening:

Peel the spine from the mat and come up the the junction between the lower and the upper back, stabilizing the pelvis shift the weight to one leg and lift the other doing a toe tap for 10 reps, then alternate to the other leg.

Foot work can be performed on any piece of equipment however to address postural issues the Wunda Chair may be one of the more challenging and effective apparatus for the foot work. The Wunda Chair will reinforce the engagement of the upper back extensors.

For Abdominal work I like the positioning of the Seated Pike / teaser sitting at the Wunda chair as this does reinforce the rounded spine in cycling. In this position it is important to focus on the engagement of the abdominals and the relaxation of the hip flexors. Of course I always do a set of Hundreds in the Pilates Session here with an extra emphasis on the rib cage breathing. One of the biggest issues I see with any of my athletes is not understanding the concept of Rib Cage Breathing - this really needs to be addressed in all sessions. Huffing and puffing will not get you up a hill - or through a sprint.

For hip work either working on the reformer with the feet in the straps - Frog, Leg Circles in both directions and Openings, again focusing on the stabilization of the pelvis and how the legs can move efficiently inside the hip sockets.

For spinal articulation Short Spine is a great exercise to strengthen the deep muscles of the spine and Long Spine to strengthen the hip and back extensors.

Stretching: here you want to do as much stretching as possible, especially the Quads and the front of the shoulders.

For a great full body integration workout Stomach Massage reinforces the cycling position again teaching abdominal recruitment, pelvic stabilization and the correct movement of the legs in the hip sockets. By adding the Stomach Massage flat back and arms up the back extensors work in a co-contraction with the abdominals for great stabilization.

Arm Work: A Seated Arm Series on the reformer: Chest Expansion, Arm Curls, Rhomboids, Hug A Tree and Salute give a well rounded arm workout. These exercises also encourage postural work, sitting erect on the reformer with the legs straight in front of you providing a challenge by itself.

Leg work: Forward Lunge reinforces the use of the hip extensors as well as balance. Also you can get a little creative here. I have an infinity foot rest on my reformer and I like to move the foot rest toward the risers. Sitting on the foot rest with the heels against the shoulder rest you can perform a leg curl by pulling the carriage toward you. This will teach the client to engage the hamstrings replicating the pulling back of the pedal stroke.

Another Full body integration exercise can be the Push Through Sitting Back for the shoulder stretch and abdominal work. Also I like to see a set of Push Ups in some form.

As the workout comes to a close I like to do some lateral abdominal work - Step Barrel, Ladder Barrel or Short Box followed by the Mermaid either on the reformer or seated on the table. For a change try doing the Mermaid standing at the table with the Push Through Bar off the end.

Finally back extension. Here again anything working the Upper Back Extensors is valuable for the cyclist. Swan on the Wunda Chair, Swan over the step Barrel or Ladder Barrel and for a wonderful beel in the back - Hanging Back on the Cadillac.

Pilates is a great cross training tool for any sport. I hope you see the value in what you can bring to clients and patrons who are athletes.

Enjoy you daily set of 100’s

At the PMA Conference a few years ago first generation teacher Mary Bowen stated that Joe Pilates did the Double Leg Stretch (mat work exercise) with his legs in the Diamond position. Once I returned to my studio I decided to explore this position and how it could help with the exercises. I really found the contribution to the work invaluable.

I will attempt to describe the position in words, but the image gallery will say a lot more. Basically I hold the feet together engaging the adductors (inner thighs) which I find are a good segue into the abdominals, enhancing the deep abdominal work in the double leg stretch.

I have applied this position to other exercises including Coordination, Abdominal Work with Abs in Straps, Stomach Massage as well as several of the Mat Work Exercises and found that it really helped clients find/keep their focus as well as better understand the exercise.

I talk about the Diamond Position briefly in the following video: http://www.youtube.com/watch?v=n__8A1oCg9s

In your next Pilates Workout give this position a try, I will be curious to hear what you think!

Recently I have been having a lot of people coming in for Pilates with various issues in their backs. These issues include Herniated Discs, Bulging Discs and Spinal Stenosis. It is important to address these issues as Pilates can be a  great alternative to surgery.

I have modified the exercises in the Sequences that we use at The Center Studio to directly address the problem. Most likely the client will not be able to perform forward flexion at the affected area of the back, and as well will not be able to do spinal sequencing (bridging or more advanced Pilates Exercises.

Before I will even do a warm up I like to review the correct way to sit and stand from a chair (leaning forward to weight the feet and letting the momentum bring the body up), as well as the correct way to lay down (the Log Roll, laying on the side and rolling onto the back.

Then in their warm-up I perform the following exercises.
Single Leg Lifts / Leg Changes
Chest Lift while maintaining a neutral pelvis
Chest Lift with Rotation - again maintaining a neutral pelvis
Possibly, depending on the client, I may do the chest lift and chest lift with rotation over the Step Barrel to facilitate ab strengthening.

Exercises I would perform include:
Foot work on the reformer, or
Foot work on the Wunda Chair
100’s prep or the 100 while holding neutral. The client will need to be strong enough to hold the legs up for the full hundred.
For Hip Work - Standing leg press on the Wunda chair - this will facilitate balance as well as engaging the muscles for Gait.
Stretching - Either standing lunge on the reformer or utilize the Ladder Barrel for Stretch - Stretching is important, but over stretching (in the case of dancers) should be avoided.
Arm work - Ped-A-Pul, Supine on the Reformer, Seated Arm Series, or Kneeling Arm series.
Here - planks are a wonderful exercise for people with back issues - once they progress doing the kneeling arm series will really help with their back issues.
Extra Leg Work - I like to do clams, or standing clams on the reformer. This is similar to a single leg skate and again here will help with gait exercises
Lateral Flexion - Side leg lifts
Back Extension - Before doing back extension on the equipment review proper mechanics of back extension by either doing back extension will standing against the wall or laying on the floor. Then progress to back extension exercises on the Wunda Chair (Basic Back Extension or Swan on the Floor, or pulling straps on the reformer will be a great way to teach upper back extension. Please note that these exercises are a progression over time and it may be a couple of months to get into a whole program.

As a teacher one must be patient with their clients and the clients must also be patient with their own progress.

I hope this is a help.

Today I want to talk about the importance of keeping a regular work out schedule. When someone first comes to a Pilates session one of the first things they realize - this is not a typical workout. The instructor has a great deal of knowledge to share and during a session will only focus on a few key points. I like to use the first sessions to get the client to “give into” the work. Once they can quiet the mind the session will begin to flow. 

By keeping a regular Pilates practice, 2 - 3 times a week, you will find that sessions will begin to flow - the focus will increase and the feeling or soreness will subside. Also (and remember that this is my living) if you do Pilates on a regular basis and miss a session it is no big deal, but if you only come once a week and miss a session you are creating a huge gap in your routine.

Now you might be thinking to keep up a regular practice I might have to sell my couch. This does not have to be the case. Most gyms today offer mat pilates, and almost all studios offer mat pilates and group reformer classes. You should be able to come to 2 - 3 sessions a week for less than the cost of going out to dinner. 

Research your options with your instructor, set up a schedule and most importantly - KEEP TO IT!

No one would ever say that they love doing ab work - and sit ups are the worst. In an effort to create the perfect abdominal curl - or crunch or what ever you chose to call it - there are countless machines designed to assist in doing the exercise perfectly. At one point in time I have even seen electrical stimulation used to tone the abs. A friend actually tried it and come swim suit season his only comment was - “damn, it didn’t work”.

Now I am not going to claim to have the solution here as you will still have to work at your abs, but done correctly you will find this exercise efficient, you will find little strain on the neck and you will be well prepared for the exercises that follow.

To begin lightly interlace the fingers behind the head, as we are going to work on the core abdominals we need to cue the muscles that segue to the abs. Reach the elbows wide so that the shoulder blades reach around to the rib cage. I even like to think of dimpling under the arm pits. The development of this reach will actually engage a serrated muscle in the shoulder girdle called the Serratus Anterior.

Once the shoulder girdle is engaged you have to release the neck. Lengthen out the back of the head like you are nodding “yes” and the area above the atoms apple should actually come in and up toward the back of the head. This will create a sense of lengthening in the neck. Make sure the eyes remain still in the head neither staring at the ceiling or staring at a wall. 

Next start to bring the ribs down into the floor (or table) pinching the floating ribs down and visualize the chest lifting from the floor while maintaining the long neck. I like to refer to this as the Chest Lift - Head Float - the head lifting only as a result of following the chest. The actual lifting of the chest is done on an exhale. 

As you accomplish your maximum lift do not deliberatly tuck the pelvis, but allow the lower back to relax into the floor. In the upper position the neck should actually be relaxed and you should feel the engagement of the entire abdominal region. 

When you are lifted inhale into the rib cage, then gently lower yourself all the way to the floor. 

Repeat the exercise five times which should be plenty for a warm up. 

My new clients are all surprised at how difficult this exercise is and my clients never get bored with it as over time you just seem to perform the exercise better.

I hope this was a good explanation - maybe there will be a podcast at some point.

So you have made a New Years resolution to add jogging to your life, maybe with a goal of a 10K, a 1/2 marathon or even a marathon. This is no small task and the commitment to such an activity is huge. To get there you need to take baby steps and reward yourself for each step along the way. If you take too large a step you might find yourself stepping back again, and too many steps back and your goal only seems far off in the distance or unattainable. Remember - even a worm will give up if it keeps falling.

So if you take these steps in a sequence, before you can run you need to learn to jog, before you can jog you need to learn to walk, before you can walk you need to learn to crawl. Might sound tedious, but as a trainer this makes sense. Before you start to run you need to buy shoes - then you need to start an active walking program - eventually adding intervals of Jogging.

Throughout all of this you also need to be aware of correct technique. You need to be aware of your posture and correct breathing patters. Joggers tend to hold a lot of tension in the neck and shoulders, and neglect stretching of the hamstrings and calves. By working with a qualified Pilates Instructor these areas can be addressed. 

In addition Pilates will help to increase core strength - the muscles that support the torso, hips and shoulders. This will eventually lead to a huge difference in posture, technique, balance and stability. It will also lower the incidence of injury. The Pilates exercises will create an awareness from the runners head to toe.

So before you get to far into your routine consult a physician and seek a qualified trainer who can help you with the baby steps necessary to realize your goals.

Happy Trails

Recently I have noticed that as the “young at heart” / “weekend warriors” are getting on that the activities they are participating in seem to be causing chronic problems in their bodies. I am seeing more and more men over 45 with degenerated discs. I am no doctor, but the one thing that these gentlemen seem to have in common is a love of working out. I can only think that over the years the lifting of heavy weights accompanied by poor form has resulted in these spinal injuries. Injuries which in some cases result in complete and total bed rest.

Isn’t his what we are trying to avoid by exercising regularly? Can’t this be avoided?

By finding a well qualified trainer this can be avoided, and more and more people are finding their way to Pilates in order to release the tension in their backs.

Through the Pilates the client is led through exercises encouraging correct alignment as well as safe and effective movements. These movements can then be integrated into their daily lives allowing them to be pain free from the conditions that begin to happen in their backs.

Also many of the exercises encourage strengthening right at the back giving the feeling of a lengthened spine. This is where the Pilates may actually give the client the feeling that they are taller - or they may actually regain lost height. In my opinion this will decrease the pressure on the back so that the person will have a healthier spine.

So if you are feeling back pain, it is worth having this looked into and know that Pilates might be one way to restore a Healthy Back

Pilates has so many benefits. It strengthens and tones your body, enhances your athletic pursuits, and improves posture . As all of this comes together you will feel better about yourself and it will improve your self-confidence.

A while ago I was working with a professional equestrian and with the benefit of Pilates she was able to gain the respect of her horses. As a professional she was eventually asked to work the the younger horses. As horses are heard animals they were responding to her ability to take charge of the heard.

How does this relate to you? Well, as you increase your self-confidence your colleagues will take you more seriously. If you are giving a presentation you will look the part of an expert - your confidence will not only show in your speech, but also in how you carry yourself. If you are working in an office you will be the one that your colleagues look up to. If you are in the position of looking for a job, you will appear move calm, composed and ready to take on a new challenge.

Setting yourself up with a regular appointment will keep you on track and help to keep routine in your day. In hard times this is important, and equally important is maintaining your routine. Keep an open communication with your instructor, or when looking for a place learn about Pilates don’t be afraid to ask your trainer about options that might be available to you. 

As you present yourself at your best you can be sure that the best will come back to you.

Happy Hundreds,

Larry

For those of you who know me you know I have a passion for travel. This is something that in 2009 I am hoping to share with you all. For those of you that know me as a teacher I highly believe that Pilates is a key to functional movement and I am always talking about practical applications of your pilates in every day life.

For 2009 I would like to bring my passions together and do some Pilates Adventures. I am currently in communication with colleagues in organizing a trip to Africa - a Pilates Safari - for 15 days. This will include Pilates at both sunrise and sunset as well as your Safari.

I am also in communication with a colleague in Peru about doing a Pilates with the Inca’s. This will be more of an active adventure as we will be hiking the Inca Trail. We will be doing Pilates Essentials geared to the trip and for those of you in the Studio you will have a training program that will prepare you for the hike.

Just a few things that are in store for 2009 - keep you eyes peeled at www.thecenterstudio.com for more information.

Larry

One of the things that I love about Pilates is how it can be used in every day life - after all, isn’t that we are trying to do as Pilates Instructors - teaching people who to move more functionally? Maybe I am a bit of a Pilates Nerd but one of my favorite examples of this is using the Hundred.

When I was riding my bike up a steep hill - which is any hill in San Francisco - I found myself running out of breath. I thought to myself, “Why not try doing a set of Hundreds?” So right there while riding my bike I did a set of Hundreds. Instantly my breath evened out, my abdominals engaged, I was able to more easily recruit the correct muscle groups and suddenly the climb didn’t seem so bad. Not bad I thought, also thinking that I cannot wait to share this information with my clients.

In sharing I have asked my clients to do a set of Hundreds while walking, to do a set of Hundreds while jogging - or otherwise applying the rythmic breathing of the Hundreds and abdominal engagement to their other persuits.

They all returned with positive results.

Just an example of a practical application of the Pilates Method to daily life.

Hope to see you in class,

Larry