Lauren Mark Pilates
Tutorial: Single Leg Stretch
Like the Double Leg Stretch, this exercise is an excellent example of all the Pilates principles. Also, remember that a solid and stable center is more important than having a big range of motion. Remember the word stretch in the name. Think about reaching and stretching each leg in opposition to get the most out of this exercise. Please let me know if you have any questions or need modifications or suggestions based on your own body. Enjoy!
Tutorial: Double Leg Stretch
The Double Leg Stretch is a perfect example of all the Pilates principles working together. Remember, a solid and stable center is more important than having a big range of motion. Please let me know if you have any questions or need modifications or suggestions based on your own body. Enjoy!
Tutorial: Supine Spine Twist
I use Supine Twist or Supine Spine Twist in many of my classes. It is a great way to warm up the obliques and stretch out the spine for the more challenging work coming up in the class. This is an exercise that looks easy but the details matter. Remember, keep your hips and knees stacked throughout the movement and anchor through your shoulders. A smaller range of motion is often better with this exercise. Enjoy, and let me know if you have any questions.
Tutorial: Foam Rolling
Here is a quick foam rolling tutorial. I filmed this class in my living room because I think that is a great place to do your rolling. I often do it in from of the TV at night and it doesn’t feel like a chore. The benefits of foam rolling are numerous, and I think it makes a big difference in how my own body feels and performs. Give it a try and let me know what you think!
I recommend a firm, smooth roller but not one that is excessively firm. You can damage your tissue and make the work excessively painful with too dense a roller. I also believe that a full size roller is a better investment than a shorter one because you can do more with them; including a full length Pilates class.
Tutorial: Single Leg Circle
Single-Leg Circles are deceivingly challenging. However, this exercise is excellent for learning and building pelvic stability. Enjoy!
Tutorial: Rolling Like a Ball
Joseph Pilates wanted his work to be both functional and playful…Rolling Like a Ball is a great example. I hope this tutorial demystifies this challenging but fun exercise. Enjoy!
Tutorial: Pelvic Curl/Bridging
Spinal articulation is a strong focus within the Pilates repertoire. This tutorial breaks down the pelvic curl or bridging. Remember the movement starts with the abdominals and the glutes and hamstrings help you lift.
Tutorial: Roll-up
The roll-up is one of the most challenging and frustrating exercises in the Pilates repertoire. It requires a great deal of strength, flexibility, and some finesse. In this tutorial, I will help you master the Roll-up by breaking it down and the use of props.
Tutorial: The Hundred
The Hundred is the quintessential Pilates exercise. The Hundred is a full-body exercise in which you vigorously pump the arms with 100 counts of breath (inhaling for five counts and exhaling for five counts).
Joseph Pilates designed The Hundred to be a warm-up, and traditionally it comes at the beginning of a Pilates session.
The Hundred is a very challenging exercise, but this tutorial breaks it down to be accessible for anyone.
Tutorial: Quadruped
Quadruped, or all fours, is a foundational position used in Pilates. In this tutorial, I break down Quadruped so you can always start from a place of strength and control. This will make all of your front support exercises (think planks) stronger and help to alleviate wrist pain and other discomforts.
Tutorial: Swan
Being able to move your spine in all directions is super vital to the overall health and wellbeing of your spine. Since we spend so much of our lives in spinal flexion (i.e., looking down at our phones, computer, etc.), back extension is essential for counteracting all that flexion. Swan is a great way to learn back extension, and in this tutorial, I am breaking it down for you.
Tutorial: Planks & Front Support
Doing a proper plank or front support is so important. The correct form gets you the most out of the exercise and keeps you from pain and injury. In this tutorial, I break down the preps and your proper form so you can master your planks in no time!
