Category: Pilates Notes

Jamie’s tips, ideas, and thoughts about practicing Pilates

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Pilates Notes

Mat: Adding On

In this session there’s an into-level corkscrew, a teaser pose, and “leg pull down” (terrible name) which is a plank with some choreography challenge. These are great exercises to learn before doing full Teaser, Corkscrew, and advanced plank series.

As always when following a virtual fitness session, use your best judgement and follow your medical provider’s advice. If an exercise is new to you, watch it first before trying. If anything hurts or feels uncomfortable, skip the exercise until you can try it with supervision.

Equipment

No special props today! Just yourself and a mat. I had a towel handy which can be used as a head rest and also good for wiping your face.

Exercises in the video

  • All 4s – Arch & Curl, Tail Wag, Mini-Plank, Hip Circle, Opposite Arm & Leg Reach
  • Lateral Spine Stretch
  • Seated & Supine Deep Abdominal Cue
  • Bridging
  • Supine Marching & 100s Prep
  • Windshield Wiper
  • Bridging with Hip Dips & Side Sliding
  • 100s
  • Roll Down/Roll Up
  • Rolling Like a Ball to Teaser Pose
  • Spine Stretch & Saw
  • Single Leg Stretch, Single Straight Leg Stretch, Double Straight Leg Stretch
  • Modified Corkscrew
  • Side Lying Legs – Leg Lift, Side Kick, Bicycle, Circles
  • Prone – Swan, Charlie Chaplin (beats), Rockets, Swimming
  • Leg Pull Down (with preparations)

If you’re looking for more personalized attention, I’m available for private virtual sessions.

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Pilates Notes

Spine and Hips

Doing leg circles with the foam roller

I’m always trying to find fun and accessible ways to undo stress on the body from sitting at a computer all day. Daily sitting for long hours keeps the hips in flexion and the back and neck often slump. So in this session we cover a number of ways to mobilize, stretch and strengthen the hips and spine, while still getting that good ab work we expect from a Pilates workout.

As always when following a virtual fitness session, use your best judgement and follow your medical provider’s advice. If an exercise is new to you, watch it first before trying. If anything hurts or feels uncomfortable, skip the exercise until you can try it with supervision.

Equipment

You’ll need a mat and a foam roller. I’m using a long (3′) one but it should be okay if you only have a short one.

Exercises in the video

  • All fours cat/cow, tail wag, hip circles, sternum drop
  • Opposite arm and leg reaches
  • Foam roller lateral spine stretch, flex and extend
  • Foam roller quad release, IT band release, glutes release
  • Pelvic scoop on roller
  • Upper back massage with roller
  • Bridging
  • Hip mobility series on roller: scissors, side opening legs, bicycles, frogs, leg circles, helipcopter, hip flexor stretch
  • Roll up (with roller)
  • Rolling like a ball
  • Teaser (pose only)
  • Side lying leg series: lifts, kicks, bicycles, circles
  • Swan
  • Rockets
  • Push-ups

If you’re looking for more personalized attention, I’m available for private virtual sessions.

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Pilates Notes

Roller Flow Mat Class

The foam roller is a great prop to have – they can be used for self-massage, to add challenge or support to exercises, or just to add variety. This class uses the roller a lot in a number of different ways, including simulating footwork on the Reformer. Enjoy!

As always, use discretion when following a virtual fitness session. Don’t do exercises you’re unfamiliar with, don’t do anything that hurts, and follow the advice of your medical provider.

Jamie Kravitz teaches a mat class with lots of roller exercises

Exercises in the video

  • All fours warm-up: arch & curl, poodle tail, sternum drop, opposite arm & leg reach
  • Roller resting pose with arch/curl and lateral spine stretch
  • Roller legs release: quads and IT bands
  • Pelvic scoop seated on roller
  • Back & neck massage with roller
  • Bridging, hip dips/slides, bridge and leg stretch with roller
  • Footwork with the roller: parallel, V-feet, single leg
  • Abs: 100s, Roll-up with roller, Rolling like a ball
  • Spine stretch on roller: forward, side, twist, saw
  • Prone roller series: scapular mobilization, swan, feet beats, rockets, swimming
  • Roller resting pose (reprise)

If you’re looking for more personalized attention, I’m available for private virtual sessions.

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Pilates Notes

New Year’s Classical Mat

In this class we skipped the props and just went for classical standard Mat sequence. Even without the more advanced exercises like Teaser, Jackknife and Side Planks, I still worked up a sweat and felt the work.

Work off some of those holiday calories and have fun!

As always, use discretion when following a virtual fitness session. Don’t do exercises you’re unfamiliar with, don’t do anything that hurts, and follow the advice of your medical provider.

Exercises in the video:

  • All-fours warm up: opposite arm/leg reaches, mini planks
  • Supine warm ups: pelvic tilts, marching, toe taps, knee sways, bridging, chest lifts
  • 100s
  • Roll Down/Roll Up
  • Single Leg Circles with hip stirs and hamstring stretch
  • Rolling Like a Ball
  • Abdominal Series (“the 5s”): single leg stretch, double leg stretch, scissors stretch, double straight leg stretch, criss cross
  • Spine Stretch: front, side, saw
  • Open Leg Rocker
  • Side Lying Legs: leg lift, side kick, leg circles, bicycle, banana
  • Single Leg Kicks
  • Swimming (legs only)
  • Push-Up

If you’re looking for more personalized attention, I’m available for private virtual sessions.

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Pilates Notes

A Mat Class with Roller

Jamie teaching a Zoom Pilates Mat Class
Jamie teaches a mat class with the foam roller as an optional prop

Hey friends – while you’re hunkering down for shelter-in-place, you can still keep your fitness going with Pilates mat! This is a 40 minute class I taught for my work colleagues. I’d call it an advanced beginner class; nothing too difficult or unfamiliar, but enough to get your sweat on.

The session uses foam roller to add interest to a number of the exercises, but you could still do the class without a roller if you don’t have one.

As always, use discretion when following a virtual fitness session. Don’t do exercises you’re unfamiliar with, don’t do anything that hurts, and follow the advice of your medical provider.

Here are the exercises in the sequence:

  • Standing Stretches and Squats
  • Hamstring 1 and 2 with the Roller
  • Bridging
  • Chest Lift Regular and Oblique
  • Roll Down/Roll Up
  • Swan
  • Swimming
  • Rolling Like a Ball
  • Side-Lying Leg series (lift, kick, circles)
  • Plank with Roller
  • Kneeling Bridge/Lunge/Standing

If you’re looking for more personalized attention, I’m available for private virtual sessions.