Lauren

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.

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.

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!

I have a side-lying series in almost all of my Pilates classes. This is a foundational series within the Pilates repertoire, and for a good reason. In this tutorial, I break down the mechanics of all the side-lying work so you will get the most out of these exercises. Side-lying is excellent for strengthening the hips, glutes, and obliques and building pelvis stability; it is always a burner that makes it feel like you worked! What’s not to love?!

The Teaser is a paramount Pilates exercise. It takes tremendous strength, flexibility, and control. Today, I will walk you through Teaser Prep, Teaser I, Teaser II, and Teaser III (That’s right, there are 3 Teaser versions). Remember, this is an advanced exercise. Don’t be afraid to stick with the modifications and/or prep as you continue to build strength and flexibility. If you struggle with your Roll-up, you will have trouble with the Teaser. Check out my Roll-up Tutorial if you still need to fine-tune your technique.

Spine Stretch Forward and Spine Stretch Side can be deceivingly challenging. The hardest part may be getting into the starting position for those of you with tight hamstrings.

It is more important to start with a straight spine than straight legs. Feel free to prop up your pelvis or bend your knees to achieve this starting position.

This is a stretch for the spine, not the hamstrings. By bending the knees and/or elevating the pelvis, you can take the hamstrings out of the equation and concentrate on the spine.

Saw is a lovely exercise that marries flexion and rotation. Keep your hips stable and level as you rotate, and then flex your spine as you reach your opposite hand towards your baby toe. Don’t be afraid to bend your knees or elevate your pelvis if you have tight hamstrings. If you feel your legs sliding forward on the mat as you rotate and reach, you are moving your pelvis. Aim for a smaller range of motion with lovely stable hips to get the most out of this exercise.

Make sure you check out my Side Plank Tutorial so you can find a starting position that works best for your body. Remember to keep your hips squared to the front as you rotate from your upper spine. Remember to keep your shoulder in a solid and stable position throughout this exercise.

Side Bend is such an elegant and effective exercise. Make sure you check out my Side Plank Tutorial so you can find a starting position that works best for your body. Keeping your shoulder in a solid and stable place as you move from neutral to flexion is imperative. Use those bottom obliques to lift you into lateral flexion and support you as your hips lower down toward the mat.

Leg Pull Front is a variation of a plank or front support. If you haven’t watched my Plank tutorial check it out. I have broken down this exercise into layers that you can do individually or put together to make a more challenging exercise. The layers make this exercise more accessible, but they also keep your body guessing (which is always a good thing).

I love push-ups, and I think I can make you a believer too. Even though the benefits of push-ups are fantastic and numerous, I am well aware that many people have a love/hate (maybe more hate) relationship with this exercise. The great news is this tutorial gives you some of my favorite tips and tricks to help you get the most out of your push-ups while also making them more accessible.

Swimming is a deceivingly challenging exercise. This is a prone exercise that requires you to maintain a stable trunk while moving your long limbs in a coordinated and controlled manner. Do not forget about your abdominals, even though you are lying on them. Focus on the length more than the height of your arms and legs.

Planks are always challenging, and side planks are even more so. In this tutorial, I break down the side plank and give you plenty of modifications and variations to challenge you where you are in your Pilates journey.

The Spine Twist is an excellent exercise for improving the spine’s range of motion and flexibility in rotation. Keep the shoulders right over your hips. If you are tight in the back of your legs, don’t be afraid to bend the knees and/or elevate the pelvis to start from a tension-free position. If one leg gets longer or shorter as you rotate, you are likely moving your hips as you rotate your spine. Try for a smaller range of motion with lovely stable hips.

The Double Leg Kick is stretch and strength wrapped up in an elegant package. Keep your hips anchored into the mat as you draw your heels towards your bottom and lift your sternum up and forward as you stretch the chest. Check out the modification if you require a little more support to still get all the benefits out of this exercise.