Top Pilates Instruction, Exercises and Exercise Equipment

To enjoy excellent Pilates instruction, learn how to do Pilates or just find out “what is Pilates?” check out the below listed FAQ's! UltimatePilatesWorkouts.com is the leading online Pilates resource, supported by quality Pilates training videos, manuals and workouts.  Our Pilates instruction provides exercises to increase core strength, tone and strengthen the abdominal muscles and sculpt long, lean muscles.  We show proper stretching techniques to increase flexibility and offer detailed Pilates technique videos, so you can learn how to do Pilates properly to get the most results.  

If you are using our Pilates videos for Physical Therapy, please be sure to check with your doctor to make sure the exercises are right for you.  We could not possibly provide proper Pilates instruction for every individual case, so some exercises or workouts may need to be modified for your strength and flexibility.  Be sure to check out the many specialty workouts offered by UltimatePilatesWorkouts.com such as the “Morning Low Back Care” Pilates video with stretching and strengthening exercises good for the low back and the “Pink Ribbon Pilates” video, excellent for breast cancer survivors.  As we add new workouts regularly, please let us know if you have a special request.
The exercise equipment used in Pilates provides support for the body, so that individuals of all ages and fitness levels – even those undergoing physical therapy – can discover exercises to challenge their strengths and strengthen their weaknesses.  The accompanying videos offer Pilates instruction with strengthening and stretching workouts on the Pilates exercise equipment, both the large studio machines and the smaller exercise equipment such as balls, bands and Bosus.  With Ultimate Pilates Workouts, you will learn about what is Pilates, what are its benefits, and also learn valuable tips on how to do Pilates correctly with the comprehensive Pilates instruction we provide.

Pilates Workout Exercises for Stretching, Flexibility, Physical Fitness and More

People who practice Pilates - even as infrequently as once a week - and concentrate for the full hour and "give it their all," see more improvements than those who practice more regularly but don't make the effort when they are working out
1.  How do I use this site?
2.  What is Pilates?
3.  How can I benefit from Pilates?
4.  How is Pilates different from Yoga?
5.  How often should I do Pilates?
6.  How long before I see results?
7.  What is the difference between mat Pilates and equipment Pilates?
8.  How do I know if I’m doing the exercises right?
9.  Will Pilates help me lose weight?
10. What is the difference between “classical Pilates” or “original Pilates”
     and other Pilates systems?
11. I feel a lot of the abdominal exercises in my neck. What should I do?
12. I don’t think my technique is good. What should I do?
13. How do I find a Pilates instructor near me?
14. What should I do if my back hurts doing Pilates?
15. You use the terms “neutral” and “supported” to describe pelvic
     position? What do these mean?
16. I’ve been doing Pilates for a while, but my abs are still not as flat
     as I would like. What do you recommend I do?
17. How am I supposed to breathe while doing Pilates?
18. How do I know what size stability ball to buy?
19. How do I know which exercise band (which tension) is best for me?
20. Are the instructors certified?
21. I have an injury…can I do Pilates?
22. What can I use in place of the foam cushion you use?
23. What’s the difference between the foam roller and the core
     challenge roller?

1. How do I use this site?

1. First of all, thanks for visiting UltimatePilatesWorkouts.com! You can use this site in four main ways
   1. 1)  View a workout from our workout library
   2. 2)  Download a workout-- Note to our valued subscribers:  don't go through the shopping cart!!  Simply find the workout you want from the workout library and click "download" to redeem it for free
      
   3. 3)  Customize your own workout (Coming very soon!!)
      
   4. 4)  View or download training videos  Note!  Only Ultimate Subscribers have viewing privileges, but anyone can download!
      
      
2. If you are new to Pilates, we highly recommend viewing the technique video first. Yes, it is kind of long, but you’ll get sooooo much more out of your Pilates experience if you practice with as best technique you can!
   
   
3. Be sure to visit our blog and our forum (coming soon!), or email feedback@ultimatepilatesworkouts.com with any comments or suggestions you have.

IF YOU ARE HAVING A PROBLEM VIEWING A WORKOUT FROM THE WEBSITE OR VIEWING A WORKOUT THAT YOU HAVE DOWNLOADED, PLEASE VISIT OUR SYSTEM REQUIREMENTS PAGE!

2. What is Pilates?

1. The Pilates system of exercise was developed by German-born Joseph Pilates in the 1920’s. He first devised the exercises as a rehabilitative program for injured soldiers in WWI.
2. Pilates targets the deep muscles of the abdomen and spine and strengthens the abdominals while protecting your lower back.
3. The Pilates exercises are designed to work the full length of muscles and not just the belly of the muscle. Thus as one builds strength, one’s muscles appear to become longer, leaner and stronger…without the bulk.
4. Pilates works on improving alignment without gravity so that muscle imbalances are corrected and posture is improved.

3. How can I benefit from Pilates?

1. Pilates increases core strength, tones and flattens abdominal muscles and is designed to re-balance muscle groups to improve posture and alignment.
2. By coordinating the movement with the breath, Pilates can be relaxing and invigorating, all at the same time!
3. As you become more aware of alignment and posture and you strengthen your abdominal muscles from the inside out, you will be protecting your lower back from day to day pressures and “microtrauma”, in other words, the smaller stresses due to faulty alignment that can cause big problems over time.

Is Pilates for everyone?

It comes as a surprise to these clients when they learn that the system of Pilates was originally created as an equipment-based workout. Nearly 100 years ago, Joseph Pilates rehabilitated injured and bedridden soldiers using a variety of large equipment pieces. These pieces allowed users to improve their alignment without gravity. Working out without gravity allows users to strengthen and improve specific parts of their bodies without exacerbating old injuries or reinforcing bad habits.

The Reformer is one of the most important pieces of equipment in Pilates. There are 10 Reformers at Pilates on Fifth, two of which have Tower attachments and Ultimate Pilates Workouts offers a Reformer Workout Library. Using the Reformer challenges the user's strength and flexibility. The Reformer challenges the body to work in concert--rather than working on individual, very specific parts of the anatomy (as is the case with the Cadillac), the Reformer works on the body as a whole. Read More...

Today, Pilates mat classes are enjoyed by everyone from professionals to dancers to senior citizens. The benefits of Pilates mat classes are remarkable. Because Pilates works on the "powerhouse"--the core muscles of the abdomen, buttocks, and lower back--it dramatically affects the posture. Clients who regularly take Pilates privates and mat training often notice that they look taller and feel much more comfortable in their own skin.

Regular exercise is important for everyone, but it may be especially critical for seniors. Have you ever noticed that the gap between those who don't exercise and those who do exercise seems to widen over time? Men and women who work out consistently through their 50s, 60s, 70s and even 80s and 90s look amazing, while their counterparts who don't exercise can look withered or weak. All the symptoms of a sedentary life, like poor muscle tone, bad posture, hunched shoulders, lower back pain, excess weight, and "spare tires," worsen significantly in older age. The invisible effects of a life without exercise also increase. Senior citizens who don't work out regularly are often plagued with aches and pains, poor sleep, bad circulation, stiff necks, loss of bone density, and a lack of energy.

The good news is that exercise can dramatically reverse these ills. Pilates is very safe for seniors to perform, making it a great exercise choice. Once you begin taking your Pilates workouts, you'll notice some wonderful sensations almost immediately. The first signs that Pilates is working for you will be an increase in energy and a lessening of pain. Read More...

4. How is Pilates different from Yoga?

1. Pilates is a mind-body system of exercise like yoga that focuses on coordinating movement with the breath to create a more focused workout.
2. Depending on which method of yoga you practice, yoga tends to focus more on meditation than Pilates does.
3. We believe yoga and Pilates are very complementary! We encourage you to experience the benefits of both and discover what combination of the two is best for your body.

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5. How often should I do Pilates?

1. If you are just starting out, we recommend you try our “My First Pilates Workout” and the “Technique and Fundamentals 30 Minute Mat Workout” in the first week. We also highly recommend watching the Technique video, which can be viewed in its entirety or according to body part. There is a slight learning curve with Pilates, and you will definitely see more results if you try Pilates workouts at least 3-5 times before deciding it’s not for you! The deeper you work, the more results you see!
2. If you have been doing Pilates a while, you can do it as often as you like! Just listen to your body and respond to its needs. If it feels good and you are looking forward to it, DO IT! If your back or neck is bothering you because of work, stress, tension and you are dreading it, then by all means, give yourself a break! You’ll enjoy your next Pilates workout so much more!
3. To see the results you desire, consistency is the key! The workouts we created for you come in lengths as short as ten minutes and as long as 50 minutes – so it is easy to “sneak in a workout!” Also, with the customizable option, you can create your own personal workout and share it with others. Who knows…others may love YOUR workout!

6. How long before I see results?

1. Every body is different; therefore, every body responds differently to the workout. Some notice differences in their posture and the way they carry themselves in as few as three workouts. Obviously, more significant changes take longer, however, one of our male clients report he dropped two belt sizes in a month practicing three times a week - and hadn't lost a pound!
2. Please remember: you get out of your workouts what you put into them! People who practice Pilates - even as infrequently as once a week - and concentrate for the full hour and "give it their all," see more improvements than those who practice more regularly but don't make the effort when they are working out.

7. What is the difference between mat Pilates and
    equipment Pilates?

1. Mat Pilates consists of exercises done on the floor (on a mat!) and can be done with or without small equipment (stretch bands, resistance circles, etc.) to add support or increase a challenge. Mat Pilates tends to be more challenging to the abdominals as you are moving your own body weight without support. For clients with lower back issues, we recommend modifying the exercises as necessary as you build strength in your abdominal muscles and discontinue any exercise that causes stress or strain.
2. Equipment Pilates consists of over 700 exercises using a Reformer, Cadillac, Chair and Barrels. The equipment provides the support necessary to strengthen the abdominal muscles and low back without the risk of injury to the lumbar spine (lower back.)
3. Equipment work allows for more work on the arms, legs, shoulder and hip joints than does mat work. Again, all equipment work is supported, so you are never jeopardizing the safety of your lower back.
4. Mat work is an excellent workout and an excellent builder of core strength. The props we add to our mat workouts here at UltimatePilatesWorkouts.com help support at times and challenge at others!

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8. How do I know if I’m doing the exercises right?

1. Watch the technique and training videos! And remember, our Pilates podcasts are easily accessed from the site and contain a breakdown of most of the mat exercises. Now the tricky part here is knowing whether or not you are actually applying the technique correctly. Here’s a hint: nothing is supposed to hurt! Sure, you’ll feel your muscles working and there may be times when your neck hurts at the end of Hundreds or a longer abdominal sequence, but it should feel like muscle fatigue and not like pain. Remember, it is ok to set your head down, or bend your knees or take a break, etc.
2. If something is “way too easy” and you “feel nothing” or you “don’t get it”….there is a chance you are doing something wrong! So again, check back with the technique video, the training videos, and/or the podcasts. It was our goal to give you as many resources as we could to help you get the most out of Pilates. So use them!
3. Be careful about watching yourself in the mirror as usually neck placement is distorted when one turns his/her head to look in the mirror. We’re not saying don’t reference a mirror, just be aware that things may not always be as they appear….
4. Finally, if you are experiencing discomfort in any exercise, it may be best to check in with a certified Pilates instructor in your area to make sure that your technique is correct. Words and videos are only helpful to a point! Nothing can take the place of qualified, hands-on instruction! Please refer to our studio finder to locate a studio in your area.

9. Will Pilates help me lose weight?

1. Pilates by design is not intended to be a fast paced, cardiovascular activity. However, through our "in-house" experiments with heart rate monitors, we have determined that your heart rate will stay at a "low-impact" level throughout your workout.
2. Pilates will increase lean muscle mass which is important for increasing your metabolism, but if your goal is weight loss, then consider adding cardio to your weekly workout regime. The cardio will add the fat-burning component you need to shed the unwanted pounds, and reveal the fabulous body you're sculpting underneath!
3. Stay tuned for cardio workouts coming soon to UltimatePilatesWorkouts.com! In the meantime, visit www.cardiolates.com to learn about CARDIOLATES®, our terrific rebounding program that combines strength and aligning benefits of Pilates with the cardiovascular and physiological benefits of rebounding. Also, don’t underestimate the value of taking a walk!!

10. What is the difference between “classical Pilates”
       or “original Pilates” and other Pilates systems?

1. First of all, we openly support all Pilates programs that are based in sound biomechanical principles, focus on alignment and care about the individual and their progress more than they do “a quick workout!”
2. “Classical Pilates” and “original Pilates” strictly adheres to the exact teachings of Joseph Pilates himself. One can learn much from the wisdom of this program and these instructors.
3. Other Pilates programs have incorporated modern knowledge of biomechanics into the traditional Pilates technique and repertoire. Though there are a few subtle differences, perhaps the biggest difference is pelvic and spinal position. Modern knowledge of biomechanics shows that the spine is strongest when the three natural curves in the spine are maintained. Most other Pilates programs seek to strengthen the body in this “neutral” alignment.
4. As every BODY is different, we do not believe one system is better than another. In our certification program, the Pilates Academy International, we support the idea that the spine and pelvis should be strengthened in neutral. We ourselves found this to be much better for our particular body types. Classical Pilates or Original Pilates may work best for another body type. If you would like to know more, we highly recommend you try out both forms and decide what is best for you.

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11. I feel a lot of the abdominal exercises in my neck.
       What should I do?

1. First and foremost, avoid pain in your neck. Neck tension and pain can be caused by a number of different things, but working through the pain is certainly NOT going to help alleviate it.
2. Thus, until the pain subsides, avoid doing exercises which tend to cause the neck pain to flare. This might mean avoiding exercises in which you start supine (lying flat on your back) and curl the head and shoulders off the mat, and/or avoiding exercises which start prone (on your stomach).
3. As weak abdominals may be the cause of the neck tension, working on strengthening the abdominal muscles is always good. Choosing exercises that start seated on the sits bones and roll back from there are more “neck-friendly” than others. In addition, exercises in the all-fours position can really help you connect with your deepest abdominal muscle, the transversus abdominis, and this will help your abdominal muscle endurance as well.
4. No matter how you slice it, Pilates involves neck flexion! So you may have to rest your head on the mat periodically (e.g. during Hundreds) as the deep muscles in your neck gain strength to support the weight of the head. Also, as your abdominal muscles increase in strength, you’ll be able to curl up higher off the mat so that your head will be more supported on top of the shoulders.
5. For further advice on head and neck placement, click here to watch the Head & Neck Placement technique video.

12. I don’t think my technique is good. What should I do?

1. If you haven’t watched the technique video, we highly recommend that you do that first. The Pilates technique video provides an in-depth explanation of how to stabilize the joints in the body. Click here to watch the full Pilates Technique Video or view the technique video by category by clicking: Breathing and Abdominal Usage, Pelvic Placement, Ribcage Placement, Shoulder Placement and Head & Neck Placement.
2. If you find that you are still unsure of your technique, we recommend that you find a qualified studio near you and go in for a group class or a private lesson. Nothing can replace the one to one instruction you will receive from a Pilates professional.

13. How do I find a Pilates instructor near me?

1. Before we launched UltimatePilatesWorkouts.com, we did our own search of many Pilates studios, and sent invitations to the studios and studio owners to join our online studio directory.
2. You’ll find the Pilates Academy International Satellite Centers and hosting sites listed first, followed by studios at which our graduates work, finishing up with the other wonderful studios around the country and around the world.

14. What should I do if my back hurts doing Pilates?

1. If you find that your back is bothering you, first try some of the modifications that we provide, such as bending the knees to decrease the weight of the legs when they are lifted, or separating the legs slightly when lying on your stomach.
2. Fortifying your abdominal connection will also help protect the lower back. Strong abs are your back’s best friend!! When choosing exercises, however, don’t go for the “hard” exercises, they may be too challenging if your back is vulnerable. Choose exercises that efficiently target the full length of the abdominal wall without over-stressing them. Even the abdominal exercises in the Technique and Fundamentals workouts will provide plenty of ab-strengthening work.

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15. You use the terms “neutral” and “supported” to
       describe pelvic position? What do these mean?

1. First of all, click here to watch the technique video on Pelvic Placement which covers how you should hold your pelvis in various Pilates positions.
2. Neutral describes the anatomical state of neutral alignment for the pelvis and the spine. For the spine, “neutral spine” means a slight forward curve of the cervical spine (neck area), a slight backwards curve of the thoracic spine (rib cage area) and again a forward curve of the lumbar spine (lower back area). “Neutral Pelvis” refers to the position where the ASIS (the Anterior Superior Iliac Spine or the hip bones) and the PSIS (Posterior Superior Iliac Spine) are in the same horizontal plane when standing, and the ASIS and the Pubis Symphisis (the pubic bone) are in the same vertical plane when standing. When lying down, the ASIS and the Pubis Symphisis should be in the same horizontal plane. It is important to note here that almost all women – because of the ability to bear children – deviate slightly from neutral, BUT for Pilates purposes, one should strive for “neutral” as it is written here.
3. “Neutral” should NOT be confused with one’s natural tendencies. Neutral pelvis and spine are defined above, and the definition of neutral pelvis and spine is the same for all people regardless of their natural postural tendencies or ability to achieve “neutral.” In some cases, it may be challenging to achieve neutral given body type, injury, etc., but the muscles should be engaged to work the body towards neutral.
4. The abdominal muscles can be fully contracted, engaged and “pulling in” with the pelvis in a completely neutral position. When one engages the abdominal muscles, the pelvis should not “tuck”…it should remain neutral unless otherwise directed. In fact, studies show that the deepest layer of the abdominal muscles, the transversus abdominis, is activated more in the neutral position of the pelvis and spine and very little in the “tucked” position of the pelvis.
5. The “supported position of the pelvis” refers to using the abdominal muscles to close the distance between the ribs and the hips to create slight flexion of the lumbar spine (lower back) and thus increased protection for the lower back. This position is used in the following situations
   1. When one or both legs are in the air
   2. If there is difficulty holding neutral, even with both feet down
   3. It is useful to think “supported” when in the “push up position” (long plank position) to prevent the lower back from arching
6. Neutral vs. Supported: A supported pelvis can be a neutral pelvis, but a neutral pelvis MUST adhere to the anatomical definition above stated. In other words, given different levels of strength and given different body types, different people may require different degrees of lumbar flexion to feel the abdominal muscles are contracted enough to support the lower back when the legs are lifted off the mat. For example, a person with weaker abdominal muscles may need more lumbar flexion (slight posterior tilt of the pelvis) to support the weight of their own legs when they are in the air OR simply to protect the lower back (i.e. keep the lower back from arching) when both feet are on the mat. Conversely, an individual with stronger abdominal muscles may only have to flex the lumbar spine slightly to achieve the abdominal connection he/she needs to support the weight of the legs and protect the lower back. For the very strong, this might even get very close to the anatomical definition of neutral. To summarize, the definition of “neutral pelvis” NEVER changes person to person – the hip bones and the pubic bone must be in the same plane standing and lying down on the mat. A “supported pelvis” may look different person to person as each individual comes with different degrees of curves in their lumbar spine, different strength in the abdominal muscles, different leg lengths (longer/shorter levers to support when the legs are lifted), different natural tendencies, etc.
7. Common mistakes in determining neutral: Everyone has a slightly different spinal shape. The “natural curves” that denote “neutral spine” will vary slightly from person to person and still be “neutral.” Thus, the bony landmarks of the pelvis – the ASIS, the PSIS and the Pubis Symphisis – and their position relative to one another must be the determining factor in determining neutral pelvis. The curve in the lumbar spine does not determine neutral pelvis. For instance, a person who is naturally posteriorly tilted in his/her pelvis is NOT NECESSARILY supporting her pelvis, even though her lumbar spine may be ON the mat. When she drops her tailbone to the mat to bring the ASIS and Pubic Symphisis into the same horizontal plane, her pelvis will be in neutral. Most likely, a client such as this will have only a slight natural curve in the lumbar spine. On the other hand, an individual with an anterior tilt to her pelvis may have a much more distinct natural curve to her lumbar spine, especially obvious when lying supine. If the ASIS and Pubic Symphisis are in the same horizontal plane when supine, then the pelvis is neutral, regardless of the curve in the lumbar spine. This usually means that the transition from neutral pelvis to supported pelvis for a client such as this is much more dramatic than for another type of client. In addition, a client such as this may not anatomically be able to physically press her lower back to the mat, yet if her abdominal muscles are fully engaged to support her lower back, her pelvis is supported. Because of this, we do NOT use the word “imprint” so that the clients who do NOT feel contact with the mat do not think that they are doing something wrong.

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16. I’ve been doing Pilates for a while, but my abs are
       still not as flat as I would like. What do you
       recommend I do?

1. Flat abs, the trademark of a Pilates body, are generated by deliberate focus on the transversus abdominis, the deepest of the abdominal muscles. To target this muscle effectively, you MUST pull your abdominal muscles in, as if you are aiming to pin your belly button to the front wall of the spine. If you are pushing out against your abdominal while performing Pilates exercises, you most certainly will not be training your abdominal muscles to stay flat in daily life!!

17. How am I supposed to breathe while doing Pilates?

1. Pilates encourages deep, fluid breathing, but not “belly breathing” or breathing that inflates the ribcage or elevates the shoulders. Click here for a link to our video which teaches proper breathing in Pilates in depth.
2. If you don’t want to watch the video, then focus on inhaling into the side and back of the ribs, or the lower lobes of the lungs. This will help you NOT elevate the shoulders or inflate the rib cage yet still achieve a full inhale.
3. NEVER HOLD YOUR BREATH! If you find Pilates breathing difficult at first, you are not alone. BREATHE! It will come to you if you are patient with yourself!
4. We encourage nose breathing whenever possible. Studies show that nasal breathing stimulates the parasympathetic nervous system which helps calm and relax the body. If you are new to nose breathing, please be willing to set aside your ego for a brief period while your body adapts! Once you do adapt, however, you’ll have far more stamina than before!
5. Some Pilates practitioners encourage “in through the nose and out through the mouth” on the premise that exhaling through the mouth forces a deeper contraction of the abdominals. Thus, if you find this to help you get a deeper contraction of your abdominals, then by all means, exhale through the mouth! We just want to make sure your breathing isn’t all through mouth as you should benefit from the calming, relaxing influence of nose breathing.

18. How do I know what size stability ball to buy?

1. Please use these guidelines when choosing a ball for yourself. When seated on the ball, a right angle between the torso and the femur is recommended.
   1. 55cm = 5’ to 5’7’’
   2. 65cm = 5’8” to 6’3”
   3. 75cm = over 6’3”
2. NOTE! Balls that are running low on air are much more challenging to use! Keep that in mind! More air = more stable, but don’t over inflate!

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19. How do I know which exercise band (which tension)
       is best for me?

1. When choosing exercise bands, you need to pick a band with the strength appropriate for the goal of the exercise. Bands with heavier tension will provide more support for the weight of the legs, for example, but they will most likely be too heavy to do consecutive arm work. Conversely, the lighter bands will be easier in terms of muscular exertion, but will offer little support for the weight of the legs.
2. In our exercise band videos we are using bands of MEDIUM strength. They provide just enough resistance for the arms and just enough support for the legs. As we explain throughout the workouts, you may also adjust where you hold the band for increased/decreased resistance or support
3. The bands come with powder on them to prevent them from sticking together. You may re-powder your band as necessary. Be sure to discard any bands with tears as it doesn’t feel good when they snap mid-use! Also, if you have an allergy to latex, please request latex-free bands as they are available!

20. Are the instructors certified?

1. Yes! In addition to being the founders of the Pilates Academy International, a Pilates certification program with a full line of manuals (and now videos available soon, here on this site!) we were first certified through STOTT PILATES® and were Instructor Trainers for the company for nearly 5 years. We are certified through the National Academy of Sports Medicine, the American Council on Exercise and are in the process of obtaining certification from the American College of Sports Medicine. We are both certified GYROTONIC® and GYROKINESIS® instructors and are certified Cancer Exercise Specialists. Click here for a full bio on Katherine and Kimberly.

21. I have an injury…can I do Pilates?

1. That all depends on you and your doctor! We are not doctors and the advice, suggestions and recommendations we give in our videos should never EVER be construed as medical advice or a substitute for medical advice.If you have an injury, only your doctor can tell you whether or not to do Pilates. If you haven’t checked with your doctor, by all means avoid ANYTHING that brings you any discomfort until you have yourself checked out!
2. Being injured is a real catch-22. When people are injured, they usually fall quickly out of shape. When their injuries have healed up and they're ready to get back into shape, however, many find that exercise exacerbates their injuries. However, lack of exercise and muscle tone increases their chances of being injured again, and even lengthens the amount of time it takes to heal. If you have an injury, you may feel like you don't have a lot of options. It's frustrating, to say the least. 
3. Pilates was actually created as a technique for the rehabilitation of injuries. Although Pilates has become very popular in recent years, it is in fact nearly a 100-year old system. Pilates, originally called "Contrology," was developed by a German named Joseph Pilates while he was living in England during the years of WWI. He invented his exercises to help rehabilitate injured, bedridden soldiers returning from the Great War. Dancers soon discovered Pilates because the precise exercises strengthened their bodies and improved their technique, all while protecting them from injury (a common plight of dancers). Read More...
4. If you have a back injury, Pilates may be an ideal form of exercise. Pilates is a very safe, low-to-no impact exercise system. It targets the core muscles of the body, including the deep muscles of the abdomen, lower back, and buttocks. By strengthening the muscles which surround and support your spine, you'll lessen back pain, reduce neck and shoulder stiffness, improve your posture, increase your energy, and boost your spine health. Read More...

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22. What can I use in place of the foam cushion you use?

1. You can use a phone book, a pillow or cushion, a couple of towels stacked together….anything that elevates you enough to increase the angle in the hip joint to alleviate the tightness and help you achieve the upright (neutral!) pelvic position.
2. If you can find nothing to use in your home, in most cases, you can cross your legs or sit in a chair to perform the exercises.

23. What’s the difference between the foam roller and
       the core challenge roller?

1. The foam roller is constructed of high density foam, which provides a very firm surface on which to lie, roll or do Pilates exercises. Because of the firm construction, exercises with the hands on top of the roller CAN be performed as can exercises with the shins on the roller; however, we find that the exercises with the shins on the roller are extremely uncomfortable! The foam roller is great for “rolling out” tight muscles such as hamstrings, quads and the especially hard-to-release IT band!
2. The Core Challenge Roller® is softer and bit shorter making fully supine (on your back) exercises impossible for most people (over a certain height!) However, we LOVE this roller because of the versatility it provides for core challenge exercises with the shins, ankles, legs, etc. on the roller…without the pain! Supporting the weight of the body with the hands on the roller is challenging because of the extreme extension of the wrist. One can also use this roller for muscle release as described above, and its softer construction makes it not as daunting as the same exercises with the foam roller.
3. One should never stand on either roller! EVER!

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