Exercise of the Week

Check out TriPilates growing library of individual exercises to practice at home.  Watch it first, then feel it in your body as you practice on your own.  Pilates is best learned as a feeling.  When you come into the studio, we will assist you with technique and balance. Pilates may be practiced daily!

Core Warm-up

To understand how your body’s own resistance to gravity can build length and strength, practice this core warm up exercise: 5/5/5.

Beginners can simply start laying down with knees bent and squeezing together at a 45 degree angle. Inhale slowly for 5 counts as one leg extends at knee level, feeling core muscles engage deep to the spine (both front and back) and then exhale completely for 5 slow counts. Inhale again to lengthen the reaching leg to the mid-calf of the bent leg and exhale for another 5 counts to anchor the core muscles to keep the spine from tucking or arching. Squeeze the inner thighs and buttocks as the reaching leg extends all the way to the ankle on another 5 count inhale, then exhale slowly for 5 counts and completely deepen the core engagement. Return to starting position. Repeat with other leg.

Challenge: Do entire exercise in “tabletop” position, with knees starting at 90 degree angle over hips.

Challenge: Do entire exercise while performing “The Hundred”

Challenge: Do entire exercise on a roller in table top, opting to lift head and chest up while pressing palms on floor to the side.

This is my favorite exercise this year – it really speaks to perfect core engagement – all the muscles of the hip, inner thighs, pelvic floor, abdominals and most importantly, the strong back muscles that have to counter gravity to keep the hips and back from arching or tucking.

Good luck!

The Hundred

To understand how your body’s own resistance to gravity can build length and strength, practice this core warm up exercise: 5/5/5.

Beginners can simply start laying down with knees bent and squeezing together at a 45 degree angle. Inhale slowly for 5 counts as one leg extends at knee level, feeling core muscles engage deep to the spine (both front and back) and then exhale completely for 5 slow counts. Inhale again to lengthen the reaching leg to the mid-calf of the bent leg and exhale for another 5 counts to anchor the core muscles to keep the spine from tucking or arching. Squeeze the inner thighs and buttocks as the reaching leg extends all the way to the ankle on another 5 count inhale, then exhale slowly for 5 counts and completely deepen the core engagement. Return to starting position. Repeat with other leg.

Challenge: Do entire exercise in “tabletop” position, with knees starting at 90 degree angle over hips.

Challenge: Do entire exercise while performing “The Hundred”

Challenge: Do entire exercise on a roller in table top, opting to lift head and chest up while pressing palms on floor to the side.

This is my favorite exercise this year – it really speaks to perfect core engagement – all the muscles of the hip, inner thighs, pelvic floor, abdominals and most importantly, the strong back muscles that have to counter gravity to keep the hips and back from arching or tucking.

Good luck!

Roll Up

Practice the roll up, first with modifications to connect your breath with movement, then to lengthen and strengthen your spine!

Rollover

Roll Over to lengthen and strengthen muscles of the back, hamstrings, upper back, and arms by utilizing elongated abdominals. This exercise comes right after Roll Up, so master the Roll Up first! Caution: Resist momentum, feel how your breath facilitates this movement (can you breathe!)? Enjoy the spinal massage, it’s vital for your good health! Reps: 3 in each direction. Transition to Single Leg Circles.

Single Leg Circle

Learn this mat exercise to free your leg in your hip, feel your deep core muscles engage the leg circling in your hip, and increase range of motion.

Rolling Like A Ball

Learn this exercise to engage your core, massage your spine, muscles, and organs, oxygenate your blood and breathe!

Single Leg Stretch

Learn this mat exercise to coordinate mind/body movement, to lengthen and strengthen core muscles, to enable deep breathing, and open the hips.

Double Leg Stretch

Double leg stretch is the essence of every single Pilates exercise: strong center with a two way stretch. Day by day, build core strength and range of motion with this simple, effective movement.

Scissors

Practice Scissors as #3 of the *series of 5* Stomach Series on the Mat.  Increase flexibility and abdominal strength.  Reps:  5-8 each leg

Double Leg Lower Lift

4th in the *series of 5* Stomach Series.  Practice this 5-8 times/day to feel your core ignite, strengthen and lengthen from the inside out. Remember to use an exhale to further support the spine and to bring the legs back to center over the hips.

Twist/Criss Cross

Twist, otherwise known as Criss-Cross is #5 of the *Stomach Series*  Learn to lengthen and strengthen oblique muscles, keep your spine decompressed, and twist to expel toxins in your body.  Reps: 5-8.

Spine Stretch Forward

Learn to decompress your spine with this version of Spine Stretch Forward that is safe for your lumbar vertebrae.  Lengthen to strengthen!

Open Leg Rocker

Practice Open Leg Rocker daily for spinal articulation, core strength, flexibility (modify with knees bent until you don’t have to!) control, and breath.  This exercise keeps us healthy by massaging the organs with fresh blood flow. Reps: 5 Legs apart, 3 legs together.

Corkscrew

Corkscrew is in the Mat series to both stabilize and open hips, challenge your oblique muscles, and aid detoxification through the twisting action and complete exhale.  Practice daily 3-5 rotations in each direction.  Add the hip lift only if you can maintain strong core stabilization for your back.

Saw

Practice Saw to lengthen and tone internal and external oblique muscles. Our spines need to twist and stretch every day! Focus on keeping your hips stable and you’ll get more out of this exercise each time you do it. Good luck! (for a challenge: practice this standing and don’t move your hips!)

Swan

Practice swan to lengthen abdominals, extend the spine, and open your chest and heart.

Single Leg Kick

Practice the single leg kick to wake up the back side of the body, noticing imbalances in the hip from side to side as you *snap kick* the heel to the buttocks. Keep pulling length into your spine with the upper body, watch for straining neck or low back.  Reps: 6 each side.

Practice Double Leg Kick to wake up all the muscles of the upper back, triceps, glutes, inner thighs, hamstrings, and buttucks….the whole back side of the body that tends to be really sleepy. 5 sets. Legs and upper body as far off the floor as possible.  Watch for straining neck or low back.  Grow strong, smart.Double Leg Kick

Double Leg Kick

Practice Double Leg Kick to wake up all the muscles of the upper back, triceps, glutes, inner thighs, hamstrings, and buttucks….the whole back side of the body that tends to be really sleepy. 5 sets. Legs and upper body as far off the floor as possible.  Watch for straining neck or low back.  Grow strong, smart.

Neck Pull

This elusive exercise will teach your body spinal articulation through control, precision, breath! Fine-tune your true abdominal strength, hip power, mobility, and flexibility in your whole body. Reps: 5

Shoulder Bridge

Practice Shoulder Bridge to learn Joe Pilates’ idea of “rolling” the spine. Always with a strong center and a two-way stretch.

Spine Twist

The Spine Twist makes space in the spine from bottom to top!  Repeat three times, making sure pelvis is rooted and abdominals are as *lifted* as possible.  Watch out for twisting from “the shoulders” or the “hips,” most rotation in our spine is in the thoracic (middle) vertebrae.

Jackknife

Jackknife requires “all you’ve got” core strength in combination with hip extension to make this exercise look graceful.  3-5 reps

Side Kick Series

Practice Basic Side Kick Series to strengthen and lengthen muscles of the hips and legs. There are many side kicks, this is a handful to begin. There are downlevels and more advanced ways to practice. Use these daily to feel your hips get stronger, which we need to hold our spines up in a stable way. Keep your hips *stacked,* with your pelvis in a natural, neutral pain free position. Increase range of motion without going to your low back or shortening your sides, or keep it in a small range to CONTROL the movements from your hip. Repetitions: 5-8 of each movement/each side/per day. Use your lower leg to stabilize! REMEMBER: Pilates is a FULL BODY EXERCISE. Use your whole body, mind, and spirit in this exercise so that when you stand up and walk (or run) outside, your hips, legs, and feet feel strong. GOOD LUCK!

Teaser

Learn to master Teaser at whatever level you are today! This video will show and explain the ultimate core strengthener exercise from beginning to end. Find what works for you, and be patient and persistent. If you truly want good posture, strong back muscles, and hips that support you in life, keep practicing Teaser!

Hip Circles

Hip Circles (or as Joe Pilates called it Hip Twist with Stretched Arms) is a full body twisting core exercise. Keep your upper body steady, arms stretched back while you “swing” your legs squeezing together in a circle without touching the floor and up as hip as possible. Reverse your swinging circle. Feel how the legs help expel the air out of your lungs and engage your lower belly. Repeat 3 times in each direction.

Hip Circles (or as Joe Pilates called it Hip Twist with Stretched Arms) is a full body twisting core exercise. Keep your upper body steady, arms stretched back while you “swing” your legs squeezing together in a circle without touching the floor and up as hip as possible. Reverse your swinging circle. Feel how the legs help expel the air out of your lungs and engage your lower belly. Repeat 3 times in each direction.

Swimming

The “Swimming” exercise pumps fresh oxygen through your bloodstream, lengthens your spine, opens your hips, improves abdominal support for back strengthening, and is much like The Hundred in terms of pace and flow.  Modify simply by not moving the arms. Practice reaching through the legs with pointed toes and bringing the inner thighs closer.  The exercise will teach your body how to move better in your life!  Reps:  10 long breaths, quick movements of the limbs.

Mermaid

Stay healthy and happy, learn this exercise to increase your lung capacity, move your spine in a side bend, and use the breath to de-stress.

Side Bend

Sidebend is a great upper body strengthener through the shoulder joint and shoulder-to-ribs muscle call serratus anterior (to support the shoulder joint). Once that is stable, use the movement to sidebend your spine, engaging the smaller muscles closest to the spine that initiate a sidebend, as well as obliques, inner thighs, and quadratus lumborus. EVEN more than that, use this exercise to expand the ribs to facilitate breathing: whole body movement for expansive breath. 3 reps each side.

Side Kicks Kneeling

Further challenge your stability and strength with this powerful series. Remember to breathe! 3-5 reps of each. Add circles, bicycle, hand behind head to up-level. These are a further prep for the single arm side be

Twist 1

Check out this challenging but effective twist to stretch, strengthen, lengthen and detox your whole body! Reps: 3 on each side. Exhale MORE to twist more.

Twist 2

Every Pilates exercise is a full body workout, this adds a huge twist! The movement of the arm in the shoulder socket truly engages deeper core connections. One set on each side.

Boomerang

Boomerang is a “rolling” exercise meant to flow and engage every muscle of your body. Keep an internal “curl and lift” throughout the entire sequence. 3 sets, Remember to Breathe!

Seal

Have fun with this rolling exercises that opens the hips, engages core muscles, massages internal organs, and challenges the mind!

Control Balance

This exercise challenges your upper body to support the lower body in a balanced position, tip of the shoulder blades and not on your neck!  Strong abdominals AND erector spinae back muscles all engage to keep the “lift.”  Then with control, balance 3 “upside down” scissors, focusing on keeping your hips relatively even in the air.   Transition:  Sweep arms around and rock all the way up to standing to prepare for the Push Up!  Breathe in and out!

Push-Up

Pilates Push-Up engages the whole body and is quite different than most push ups you see out there (make SURE elbows are kept in closely to the ribcage and FOR SURE keep your back muscles from collapse!). Joe Pilates created these mat exercises to strengthen and lengthen ALL muscles of the core (front and back), spine, shoulders, and hips! Use them all and PLANK!

TriPilates, LLC

640 Busse Highway,
Park Ridge, IL
60068
847-698-6338

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Yelp Reviews

TriPilates
5.0
Based on 6 Reviews
Debby G.
Debby G.
2016-12-25 13:17:00
Couldn't be happier to have found Debbie and the TriPilates Tribe! I look so very forward to my time spent with Debbie, Fran and all of the awesome people I...
Patty M.
Patty M.
2016-12-25 03:20:11
Such a great studio. Debbie is a great teacher and has a lovely staff. She has workshops on the Melt Method. Her mat and reformer classes are great. She...
D M.
D M.
2016-01-15 12:20:29
If you want to learn, practice or train to teach pilates this studio is THE PLACE. Debbie the owner is dedicated to her students 100% and teaching pilates...

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