How to Train your Mind for Pilates- the Head to Toe Checklist

You’ve done your research and found your Pilates studio and instructor. You're ready to take your first class but aren't sure which one to start with.  Here are some things to consider before you sign up.

MAT OR EQUIPMENT CLASS?

Pilates exercises are performed on the mat and on equipment.  The classical (“traditional”) exercises are divided into beginner, intermediate and advanced exercises. 

There are traditionally 34 Pilates mat exercises but many ways to modify them for your fitness needs and body type. 

There are also 100’s of variations for each piece of Pilates equipment (Reformer, Cadillac, Chair, Barrel or Spine Corrector as well as additional tools/props). 

Keep in mind as you join classes that not every piece of equipment is appropriate for everyone all of the time.

Investing in an experienced instructor will not only help you build a strong foundation but teach you how to modify the exercises and guide you to the right equipment for your current fitness level. 

When I started Pilates, I was rehabbing from a back injury so I spent a lot of time on the Barrel and Cadillac.  As I healed, I added more exercises on the Reformer which requires more stability. 

Ideally you'll learn both the mat and equipment exercises.  Once you know the mat work, it can supplement your equipment workouts.

In order to prevent injury, you should always be encouraged to master beginner exercises before moving onto intermediate or advanced levels no matter your fitness level.  Every exercise builds on itself.

Aim for 2-3 workouts a week when starting out.

You’re going to hear some common cues when you are taking a Pilates class.  Let’s decode some of them.

Pilates Common Cues to Master

1. Lateral Breathing- in order to tap into your full lung power, focusing your inhale and exhales in your lower rib cage is key.  Place your hands on your lower ribs, inhale through your nose and feel your hands spread apart.  Exhale through your mouth and feel your hands come together.  At the end of your exhale, pull your ribs down and in toward your hips to fully contract your oblique abdominal muscles.  You should feel your lower abdominals pull in as well.
2. Scoop your belly- to get your core fully engaged, you want to pull your pelvic floor and lower abdominals up, back and in.  The cue is usually to scoop your belly.  Can you keep your belly scooped while you do the lateral breathing?  I describe how to scoop your belly in more detail under Pilates Principles here.
3. Turn on your Powerhouse- it's all the muscles from arm pits to hips.  If you are scooping your belly and laterally breathing this should be turned on throughout each Pilates exercise/movement.
4. Position your Shoulder Blades- those triangle bones behind your shoulders need to be pulled down and in toward your back pocket so you're stabilizing in your upper back especially when moving the arms during a Pilates exercise.  Your chest should be lifted, shoulders pulled down away from your ears, and think arm pits to hips.
5. Position your neck- keep your neck relaxed and long during each exercise.  The neck should be an extension of your spine. When an exercise requires you to lift your head, avoid making a double chin (imagine you're holding a small apple under your chin to chest). 
   
6. Pilates Stance- heels together, toes apart in small “V” (first position in dance).  Heels press together, inner thighs engaged with thighs wrapping around femurs (thigh bones), and sits bones (the part of your pelvic bone you sit on) connected.  Don’t forget your Kegel!
7. Balance your feet- place equal weight on ball of 1st toe and 5th toe and center of the heel (imagine a triangle on the bottom of your foot).  Pay attention to your foot position anytime they have contact with the floor, mat, foot bar on the Reformer, etc. 

Stop and regroup if you lose your form during your workout.  Watch that you’re moving symmetrically. Keep your hips and shoulders even.  Make sure you’re not:

• pooching your belly
• arching your back
• gripping in your hip flexors
• clenching your glut muscles
• elevating your shoulders (into your ears)
• experiencing any pain

I know.  It’s a lot to think about.  That’s why Pilates is mind body exercise. 

You have to be mindful while you do the movements otherwise you're just going through the motions and won’t see or feel changes in your body.  The more you practice, the easier it is to focus on your form.

I recommend you learn to do a head to toe mental checklist while performing each exercise.  I actually start at the feet and work my way up to the head during each movement to check that I’m in the correct position.   Download this VIDEO to get the sequence I use.

Pilates is about quality not quantity.  Low reps with good form and a variety of movements will make up a good workout session.

When you can coordinate your breath with the movement, you’ve most likely mastered that particular exercise.  It’s the more challenging aspect of Pilates but also the most healing.  The breath work is calming for your nervous system and gets your circulation going which helps keep your tissue healthy and release toxins.
 

In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body-  Joseph Pilates

Pilates is an excellent form of exercise to build a strong foundation and a more balanced body but what you do outside the studio can have a bigger impact on your overall posture and performance. 

Want to truly transform your body and take Pilates concepts and cues into your day, gym workouts, or running? 

Download this free video on the HEAD TO TOE POSTURE CHECKLIST that I made to help you reset your posture (and identify some of your tight spots) throughout your daily activities. 

Stand tall!
Mollie

P.S. Don't forget to share the HEAD TO TOE POSTURE CHECKLIST video download with your exercise buddies.