This past June, we wrapped up another round of Pilates Reformer Instructor Training at MOVE. Think an hour-long intermediate or advanced reformer class is challenging? Try back-to-back days of reformer work with a little intensive academic study mixed in!
Despite the challenge, our most recent cohort of reformer instructors jumped into their straps feet first and showcased the commitment to teaching movement that you’ve come to know and love from each and every MOVE team member.
Below are some highlights from this summer’s training.
Interested in giving Pilates a try with the support of one of these smiling, movement-obsessed faces? Get started today by signing up for an introductory session.
Stephanie Oldre started the MOVE instructor training program in 2017 after falling in love with Pilates and what it did for her body. That same year, she had x-rays taken of her back showing hyperlordosis, an exaggerated curve of the lumbar spine. Two years later, she’s celebrating a new and very different image of her lower back and putting her love of Pilates into practice on behalf of her clients.
From diving, swimming and weight-lifting to Pilates
Stephanie first fell in love with fitness and working out as a swimmer and diver in high school. She practiced twice per day and was encouraged to lift weights two to three times per week. She recalls, “We were encouraged to lift heavy, and I built up quite a bit of muscle. But stretching was never really taught or prioritized.”
During her time diving, Stephanie ended up hyperextending her back while attempting a reverse dive, which resulted in some lower back pain. She was able to get some massage therapy but otherwise maintained her usual workouts and continued to lift weights beyond high school.
Pilates, pregnancy and weight gain
In 2008, Stephanie had her first child through cesarean section. And over the course of the pregnancy, she gained an unexpected amount of weight. At 5 feet 2 inches tall, she had started her pregnancy at 130 pounds. At the time of delivery, she was 205 pounds, going down to 185 pounds shortly after.
“I had never been overweight before and this was really hard for me to deal with. I didn’t recognize myself in the mirror.”
While Stephanie did slowly lose the extra weight through returning to everyday activities like walking and waitressing, she quickly noticed that she’d also lost much of the strength she once had.
Around the time her son turned three-years-old, Stephanie joined a gym. But this time she had an interest in toning her body rather than simply building muscle, and heard that Pilates was the thing to do.
A passion for Pilates practice and efficient exercise
Stephanie was hooked from her very first Pilates experience. She practiced Mat Pilates regularly and saw differences in her body she’d never seen before.
“I fell in love. It felt as if I had core strength for the first time ever. Which is nuts considering I’d been so active with weight lifting in the past,” she says. “I was going to the gym just twice a week for Pilates and some cardio and ended up being my smallest size and lightest weight ever.”
Early on during Stephanie’s Pilates work, her instructor Ginger noted what a natural she was at it and suggested she might consider becoming an instructor herself. Stephanie, despite loving this new experience, had to laugh. With a young child and a very necessary full-time paycheck from her traditional desk job, it just didn’t seem feasible.
“Over the years, Ginger continued to encourage me to look into it. She could tell how much I loved it. But I continued to laugh it off as a dream idea.”
Deciding to become a Pilates instructor
Five years after the birth of her first son, Stephanie had a second child. And after a brief interruption to her new favorite fitness routine, Stephanie found her way back to Pilates and added some weight training back into her routine as well. But something still felt off.
“After I went back to work after maternity leave, it never felt right,” she remembers. “I was always wishing that I could somehow work a more flexible schedule so that I could be home with my kids. But when you have a good job with good money and benefits, that’s hard to do.”
However, Stephanie and her husband eventually decided that a change was doable and it was time for something else. And it didn’t take long for her to realize exactly what that something else should be.
Stephanie went back to her Pilates instructor and asked about next steps. Ginger sent her to Elaine Economou at MOVE Wellness, where she was able to join the new instructor training class. “I loved mat Pilates and loved helping people, but I didn’t know anything about Reformer or other equipment. I suddenly realized I had all these new tools at my disposal for helping people. It was intense and a great learning experience.”
That passion for learning and helping others was also evident to Elaine. “It was obvious Stephanie would make a great trainer. She told me this story about helping her father-in-law develop a fitness routine that eventually improved his health.”
Lower back pain, tight muscles and the lumbar spine
Over the course of Stephanie’s instructor training, she noticed some lower back pain and tightness, which she’d experienced for much of her life but had always dismissed as “normal.” But working through and analyzing posture during her training helped her see just how tight her lower back really was.
And Elaine noticed the same thing. “Stephanie was strong. But she had extremely tight hamstrings, hips, lower back and shoulders. Her erector spinae muscles, which run along either side of your spine, were really tight and that made it difficult for her to articulate her spine and get balanced movement.”
The same year that Stephanie began her training at MOVE, she started seeing a chiropractor who took x-rays of her spine that confirmed exactly what they had been seeing during her posture analysis in Pilates.
“I was only a little surprised to see that my tailbone was practically parallel to the floor.” But Stephanie knew that she now had the knowledge and tools at her disposal to do something about it.
From lordosis and a desk job to Pilates powerhouse
The bright side to Stephanie’s lordosis diagnosis was that she had the power to change it. Elaine notes, “I think that Stephanie’s lordosis was probably always there, but that her muscular imbalance and tense tissue, compounded by several years sitting at a desk job, gradually pulled her lumbar spine into a deeper curve.”
During her instructor training, Stephanie diligently chipped away at the tightness and tension she’d developed and brought balanced movement back to her body. She worked on integrating smaller muscles into stabilization, mobilizing her spine, and ultimately lengthening her back and relieving tension on those larger back muscles.
“For Stephanie, it truly was as simple as doing the exercises in a way that she could actually feel her body moving the way it was supposed to. Once she did that, her dedication and consistent practice took her the rest of the way,” says Elaine.
Stephanie had a clear, new goal. Stretch out that lower back and correct the degree of her lordotic curve using the Pilates principles from her training. She worked hard for the next year and noticed an increase in flexibility and mobility. She could sit up tall on her sitz bone without having to bend her knees and could feel the difference in the reach of her spine during certain stretches.
New spine x-rays and a new Pilates trainer
In April 2019, Stephanie went back to her chiropractor and had new x-rays taken of her back. The images spoke for themselves. The extreme curve to her lower back had been corrected. “I am living proof of what Pilates can do. And more important, I now know how to help other people with the same issues and can confidently say, “Yes, I CAN help you with that!”
For Stephanie, making a difference for her clients by helping them be more mobile and pain-free is the best part of her new job. And she’ll be the first one to tell you that experiencing limited mobility in her own body helps her relate to what others are going through.
“My favorite thing about teaching Pilates is knowing that I’m making a difference in so many lives. Hearing stories of what they can do now and what they weren’t able to do before. That never gets old.”
Elaine agrees that Stephanie’s own experience paved the way for a bright future in teaching and healing. “Stephanie really came to this work enjoying it in her body and with a desire to help others. She realized during instructor training that she could actually unravel her own unique postural issues. That, to me, is a great pathway to becoming a trainer.”
Consistent Pilates practice can heal your body
One of the biggest takeaways from Stephanie’s experience is that consistent Pilates practice with the help of a supportive, knowledgeable trainer can have a life-changing impact on your fitness. Having that set of expert eyes on your body and working toward relieving pain and increasing mobility, rather than just treating symptoms, sets the stage for aging well.
Recently, Stephanie was asked if she had a favorite Pilates exercise or apparatus. And true to form, her love of all things Pilates made it impossible to decide.
“There are so many good ones. I love the versatility of the Reformer and the challenge involved with chair exercises. Oblique work on the chair is awesome. Feet-in-straps on the reformer is just the best. But I love mat work. It’s what I first fell in love with and nothing can replace that. Side-lying leg work on the mat gets me every time.”
https://www.movewellness.com/wp-content/uploads/2023/11/53DC8582-BE7B-4FF9-900D-0DED7A8465A9.jpg19202560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-07-07 11:03:142023-12-03 20:24:47Pilates for the lumbar spine
The beauty of movement systems like Pilates is that they empower you to do more of what you love to do. And when it comes to living life to its fullest and using the power of movement to do so, there is perhaps no better spokesperson than MOVE instructor Suzanne Willets Brooks.
From dancer to movement instructor
Tell us a little bit about your background.
It includes many years of dance: modern, African, ballet, contact improvisation, and so on. I have 15 years of teacher un-training in Yoga from Angela Farmer and Victor Vankooten, and am certified in many massage modalities from the Body Wisdom Massage Therapy School in Iowa and Green Mountain Institute of Integrative Therapy.
Pilates, GYROTONIC® and Franklin Method®
What are you doing now?
Currently, I’m a certified level 2 Franklin Method® educator and have certifications in Pilates, GYROKINESIS® and GYROTONIC®. What brought me to MOVE Wellness was a desire for community. I’ve worked in many different studios and this particular place really resonated with me, from the leadership of Elaine and Robin to all of the trainers and the clients.
What is something people might be surprised to know about you?
I am not sure that any one would be surprised by anything about me. I’ve had a colorful existence filled with many experiences from the subtle to the profound. To me, life is a thing to be experienced in all levels of intensity.
What attracted you to Pilates?
What I love about Pilates is that it is so accessible … for everyone. It’s a system with a long history of great results. I also love how our understanding and applications of it have evolved as we continue to learn more about the human body. It’s a movement language that keeps growing.
What is one piece of advice you would offer to someone trying Pilates for the first time?
For someone just beginning, I would say this system is truly a mind-body system. It’s about experiencing the whole body, and how its parts work together. It involves kindness and listening, as well as sweating and pushing yourself. Have fun, enjoy the process and be patient with yourself.
We need to take responsibility for our bodies. This is your car, you’re behind the wheel.
Nature, Creativity and Freedom for our bodies
What inspires you?
Inspiration comes to me from so many sources. Nature for one: its creativity and variety. I’m inspired by both the mind and the heart, and the journey in how we create ourselves. I’m inspired by the mundane in our everyday lives, and I’m always faithful in what unfolds. I’m inspired by our humanity and the stories that shape us.
What values speak to you?
Freedom, nature and creativity are big ones for me. I want to be free to allow things to be what they are, see things as they are. The mind causes us to narrow and focus in so often, rather than opening up and seeing. I need freedom to be open and creative.
For me, nature is freedom. Everything there has its balance, and it also makes me feel like I don’t have to be responsible for everything. I can just be part of it.
Safe, service-oriented exercise and training
What do you love about teaching movement?
I’ve always been very service-oriented. In dance, I always found myself gravitating toward some of the people behind me that were struggling. Many moons ago, I was a landscaper, and I’ve always loved helping things survive, thrive and look beautiful.
Working with people who want to co-create with me is what this is about. I want clients to be willing to invest in themselves. If your goal is simply to have a booty that you can bounce quarters off, that’s not really my thing. Yes, we can do glute work, but I want you to understand what we’re doing and why. In my opinion, things should feel great first. And looking great is the happy result of feeling great. People come to MOVE with vulnerable selves and they need to feel safe and free of judgment. My clients want to me to be passionate, and I want my clients to be at home in their bodies.
Franklin Method and fascial movement
Tell us a little about the fascial movement class you teach.
The Franklin Method® has revolutionized the way I look at movement. Unlike many other movement systems, it’s not based on choreography, but in the science of how our bodies work and function. This method is very much about you becoming the author of your experience and it’s wonderfully student-centered. Efficiency is one of the catchwords for the Franklin Method. Our bodies are incredibly efficient.
The fascial movement class is both a workout and an education in how our bodies work. Our posture, for example, is dynamic not static. This method teaches us to enjoy and trust the intelligent design of the body. Each class can stands on its own and can benefit someone who comes just for that one time. But it can also be part of a bigger experience in understanding how our bones, muscles, fascia and organs support movement.
Ultimately, what we practice in the class becomes permanent. Standing, sitting, walking, breathing. We’re creating a baseline for these critical functions of everyday life. This is truly a mind-body class where the balls and bands we use reinforce the experience of efficient movement, and leave you feeling more centered, calm and ready to tackle your day.
Fun and inspiration from a movement instructor
What’s your favorite way to exercise?
I love riding my bike and roller blading. Everything I do has to have some component of enjoyment. When I was younger, I ran cross-country, but I think I was working out a lot of stuff.
What’s your favorite food?
Anything that includes avocados, garlic and tomatoes, and maybe some hand made tortilla chips.
If you could offer some words of wisdom, what would they be?
I recommend more laughter, more playing and less structure. More receptivity, less doing. I recommend clearing out large swaths of your day to enjoy the sunlight and the people who surround you. Life is to be lived, embrace yourself with all of your perceived flaws. You only get this one precious moment. So, go enjoy it.
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_4371-1.jpg19202560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2019-05-20 11:09:372023-12-03 20:24:47Moving and co-creating with MOVE trainer Suzanne
Starting something new can often feel intimidating. But getting started in Pilates does not need to be overwhelming or intimidating. Pilates is for everybody, and you can do it too. This beginner’s guide to Pilates will give you a better idea of what Pilates is and what you can expect when starting out.
Q. What is Pilates?
A. Pilates is both a technique to help you move efficiently and safely, and it is also a series of exercises to help you learn that technique. It is a system designed to help you strengthen and mobilize your body. It is named after Joseph Pilates, who invented the technique.
Q. Who should do Pilates?
A. Anyone can benefit from doing Pilates, including older people, people who haven’t worked out before, people just coming out of Physical Therapy with injuries, and professional athletes and dancers.
Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates.
Q. What type of exercises do you do in Pilates?
A. Pilates has a variety of exercise that target strength and mobility for the whole body, always initiating with an engagement of the core. They can be done on a mat or unique equipment strategically designed to allow for the fullest expression of movement. Some pieces of equipment you would likely find in your session include the Reformer, Cadillac, chair, and barrel.
In any session, including an introductory session, the trainer will aim to move you through all possible planes of movement of the spine if possible. Your session will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core.
Common beginner Pilates exercises
Toe Taps: The student lies on her back on a mat. She engages her abdominals while holding legs in the air at “tabletop” (knees bent, shins parallel to the ground). The student learns to fire her abdominal muscles to support the stability of the pelvis and lumbar spine while challenging that stability by alternating touching the floor with each foot.
Hip Roll/Shoulder Bridge: Student lies on her back and lifts pelvis in the air, engaging her glutes and hamstrings, and using abs to keep her ribs from “popping out.”
Breaststroke Preps: Student lies on stomach and lifts upper body and shoulders off the mat. She fires her glutes and hamstrings to lengthen.
In all of these exercises there is an emphasis on correct form and engagement of and stabilization using the core muscles. A few other (more advanced) famous Pilates exercises are the Hundred, Roll Up, and Teaser.
Q. What should I wear for Pilates?
A. Wear what makes you feel comfortable and allows you to move. This could be leggings and a tank top, or sweatpants and a t-shirt. Layers can be helpful if you tend to be cold. Socks or bare feet are good, and socks with little grippers on the bottom can be useful for providing some friction with the floor. Jeans or restrictive clothing are not recommend as they impede freedom of movement. (But if wearing jeans will get you into class, go ahead and do it! You can trade them in for leggings when you feel ready.) If and when you feel comfortable, form-fitting clothing can help the teacher see your body better and give you more detailed and nuanced corrections.
Q. I have a serious injury/issue in my body. Can I safely do Pilates?
A. Always talk to your doctor first. There are safe exercises and safe ways to approach Pilates for almost all bodies, injuries and issues, but it is important that you have some familiarity with what is contraindicated (i.e. a “no-no”) for your particular issue. For example, people with a certain level of osteoporosis in their spine should not do forward flexion (bending forward.) The teacher and student work together to find safe alternatives to traditional exercises. At MOVE Wellness, we have a “gentle” Pilates class specifically designed to work at a pace and level that accommodate bodies with issues and injuries, or those who simply prefer to work at a slower pace. Starting with a private Pilates lesson before doing a group class is always recommended, so that you can go into class with a clear sense of what movements are best for you, and which should be modified. The instructor will also be able to help with this, but the more you know about your own capabilities, the better.
Q. Will Pilates make my abs stronger?
A. Pilates starts by focusing on the stabilization of the pelvis, ribs and shoulders, and by learning to use the breath to activate the abdominals and find a healthy placement for the ribs and shoulders. You will learn to stabilize your pelvis and ribs with all of the muscles attached to them with particular attention to the abdominals. We learn to activate our deepest layers of abdominal muscle – our transversus abdominis – before we begin every exercise. Doing so aids in this stabilization. So yes, Pilates will make your abs stronger. It will also strengthen the other muscles of your core, your glutes and large muscles of the back. As you learn to work with these core muscles, you will work all muscles of your body. Pilates will ultimately give you a full body workout but will emphasize good core function as a prerequisite to good form.
Q. What is the difference between Pilates and Yoga?
A. In both Yoga and Pilates you are likely to go into a studio wearing comfortable clothing and embark on a series of movements. Both Yoga and Pilates will emphasize the mind body connection and ask you to work with your breath. Pilates is more straightforwardly an exercise system and physical technique for movement. It will teach you how to have good form and give you a series of moving exercises based on the work of Joseph Pilates. This will increase and strengthen your form, core strength and coordination.
Yoga is connected to a 2000 year old philosophy that is designed to set the practitioner up for spiritual transformation and meditation. Both of these techniques may ultimately benefit your mind and body, but the movements and the basis for the techniques are very different. In general, Yoga classes tend to have more of an emphasis on stretching and holding “poses,” while Pilates exercises move along different planes to increase strength, particularly of the core.
Q. Should I take Pilates classes or private lessons?
A. At MOVE, we highly recommend that everyone take at least one private lesson before they join classes. This helps ensure that you are familiar with the technique of Pilates and how to apply it to your particular body and set of issues. It also helps us make sure that you are placed in a class appropriate for your level. Once you have done this introductory session, you can choose to continue with classes only, privates only, or a combination of the two. We recommend doing a combination when you’re ready, as private lessons are opportunities to work in specific details to what is going on in your body, where as classes ask you to take some of what you’ve learned into a context of being slightly more independent. Some home practice is also recommended.
https://youtu.be/JNoAp3Pksd0
Q. How often should I do Pilates as a beginner?
A. Try to start with at least one hour a week, although more is encouraged when possible. This may be through private lesson, classes and/or home practice. Pilates is safe to practice daily, and in general, the more, the better.
Q. I have more questions, is there someone I can talk to in person?
A. Yes! Call us at 734-224-2560, email us office@movewellness.com, or stop by for a conversation and a tour. We are located at 3780 Jackson Road in Ann Arbor, behind Sun and Snow, across the parking lot from the Quality 16 movie theater. Come and visit us! We would love to meet you.
Ann Arbor fitness expert Elaine Economou shares her best tips and practices
ANN ARBOR – Elaine Economou shares a glimpse into the movement system she has been teaching for nearly 20 years. The ability to create a fit, vital body for a lifetime, safely and efficiently, is what makes Pilates unique among movement systems.
HOW PILATES TRANSFORMS
A smiling, brunette woman walks into my Ann Arbor studio on a busy Tuesday. This is Susan. I’ve been seeing her twice a week for the last eight years. She’s now in her mid-70s, and when she first came to me, Susan had some functional challenges.
She had scoliosis and a history of surgeries. She no longer had the strength to pull herself out of the pool while playing with her grandchildren and she struggled to walk on the rocky shore of her beloved summer home in Maine.
Now, through safe and effective Pilates exercises, Susan can not only climb out of the pool and walk on the beach, but she can also do planks and squats like a pro.
Moments like these are frequent in Pilates. Moments of healing, fitness, and growth.
WHAT IS PILATES?
Let’s start with what Pilates is not.
It is not a staged Instagram photo of an actress or professional athlete training on some sort of mysterious equipment. Nor is it a painful group fitness class designed to tone your abs, but instead leaving you with neck or low back pain. No, it’s not even “yoga but for core strength.”
It’s a unique, anatomy-based system designed by a forward-thinking visionary, Joseph Pilates. What he knew then, research is just catching up to.
The goal of a Pilates session is to move through the repertoire of exercises at the level and pace that suits you, moving your spine in all planes of motion and challenging your body with different relationships to gravity. Though challenging, the workout and exercises will energize and invigorate.
HISTORY OF PILATES: LET’S MEET JOE
Before creating Pilates — or what he first called “Contrology” — Joseph Pilates was an avid student of movement.
Born in Germany in 1883, Pilates had his own health challenges as a child. Because of this, he was very focused on building his own physical strength. He learned anatomy, wrestling, yoga, martial arts, gymnastics and spent time watching animal movements.
He was traveling as a boxing instructor when the World War I broke out, and he was put in an internment camp in the U.K. It was there that he started consistently working with people doing the exercises that became his repertoire of mat exercises. He also found the basis for his spring-based resistance equipment in working with bedridden injured soldiers by tying sheets onto the bed springs for resistance training.
He was drawn to the Greek ideal of a human – a balance of mind, body, and spirit. This is the heart of Pilates: to let you build the best version of yourself. Pilates believed “we retire too early and we die too young. Our prime of life should be in the 70s and old age should not come until we are almost 100.”
Pilates practiced what he preached. He was just as fit in his 80s as he was in his 40s. This idea – that we can accomplish more than we could ever dream of – shaped the Principles of Pilates: Centering, Concentration, Control, Precision, Breath, and Flow.
PILATES: AHEAD OF ITS TIME?
Mindfulness: In Pilates, we start with the breath because “breathing is the first act of life” as Joe said. It is the foundation on which Pilates builds. Today’s research into optimal health points to the very concepts embedded in Joe’s original philosophy.
For instance, evidence supports mindfulness practices — like breathing attentively — to reduce stress and anxiety. Mindfulness can be a powerful tool for depression as well.
Dangers of sitting: 72 years ago when Pilates said “civilization impairs physical fitness,” he was foreshadowing a culture that promotes sitting at a desk for eight hours a day, a culture of automation and transportation that has connected our world beautifully, yet contributed to a dangerous sedentary lifestyle. With this in mind, Pilates designed a system to correct posture, alleviate low back pain, and help with injuries that come from physical inactivity.
All the muscles!: In my opinion, Pilates is the optimal post-therapy (and maybe even pre-therapy) fitness. Comprehensive anatomy training is required and we understand muscle balance and human movement. We can tell when your tight glute muscles change the way you walk, or when knee pain may start in your back. If you are a runner, for example, I know that hip and trunk mobility and strength can support optimal running form, so I will include exercises that support these in a session.
There is emerging research demonstrating that practicing Pilates can positively impact depression and anxiety, low back pain, balance and overall physical conditioning.
WHAT PILATES SESSIONS LOOK LIKE
Pilates sessions happen in “private sessions” or “small group trainings.” A skilled Pilates trainer will create a session using the principles, exercises and equipment tailored to your unique body and goals in private sessions.
For example, you might start with some breathing, spinal movement and then a version of the famous Pilates exercise, the Hundred, on the mat. Then you might move to the reformer and use the spring-based resistance pushing with your feet in a series called “footwork” that helps build strength in the legs.
Pilates private session on a reformer.
Read original article here: https://www.clickondetroit.com/all-about-ann-arbor/fit/what-makes-pilates-unique-among-movement-systems
The Gift of Movement
We invite you to share the gift of movement with your family and friends this holiday season. Receive a free Introductory Session with the purchase of a 3-month MOVE Membership customized for that special someone in your life. We’ll wrap it all up in a special MOVE swag bag ready for gifting. Be fit. Be well. Be inspired. Be done shopping.
https://www.movewellness.com/wp-content/uploads/2023/11/Pilates-Private_LongBox.jpg8731977ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2018-12-05 03:11:382023-12-03 20:24:43What Makes Pilates Unique Among Movement Systems?
MOVE Wellness owner Elaine Economou shares everyday exercises for a strong core and healthy back.
Originally published on ClickonDetroit.
A while back, I wrote about shifting our perspective of the core beyond the traditional media image of a hard “six-pack.” My hope is that by encouraging people to understand the anatomy of our core, we can build a well-rounded movement routine that supports strength and muscle balance.
As a mother and CEO of my business and my household, taking care of my own body has not always taken top priority. I witness this attitude among many people I know as well: I’ll exercise once my kids leave for college..I’m not athletic…I’m too busy. Ack!
So let’s shift the way we think of movement. My mantra is “take your vitamins.” Ask your doctor about the ones you swallow but I strongly encourage a movement vitamin in the form of gentle warm ups and simple exercises. I know now – after learning the hard way – that when I don’t do some focused movement every day, it is a slippery slope to back discomfort. Consistently practicing these traditional Pilates exercises below has made a huge difference.
You know how the flight attendants suggest that when you travel with kids that you put your oxygen mask on first? Think of these exercises like that. The benefits will manifest as a slow and steady increase in strength, mobility, stability and yes, energy to do what you love.
The workout should take about twenty minutes, and it includes exercises we use with our clients at MOVE Wellness Studios. In order to get the most out of these exercises, here are some notes for success:
Only do as many repetitions that you can manage with good form. Good form for these abdominal exercises means keeping your pelvis stable (not allowing your low back to arch) and your abdominal muscles “hollowed” or pulled tight against your spine. Once your abs start to fatigue, rest.
Good form also includes keeping your chest open and wide. We often cue the collar bones and your shoulders to stay wide as you move.
Go slow and add repetitions as your endurance increases. It is absolutely normal to start with toe taps for a week or more before adding the next exercise.
If your back or neck hurts, stop and rest.
Get help from a fitness professional or PT if you have had abdominal surgeries, or have been pregnant and you don’t feel your abdominal muscles working. Same if you feel strain in your low back or neck consistently.
Each day you can layer in each exercise and additional repetitions as you get stronger.
Your Six Safe Core Exercises:
1) Lateral Rocking
Start lying on your back with your knees bent and feet flat on your mat or floor, right next to each other. Hands are out to the sides of the body in a “T” shape. Start with gentle rocking of the knees to one side and then the other side, not moving too far in either direction. Breathe as you move, and use this at first as a gentle warm up for your back and hips. Repeat 6-8 sets to warm up. Then, let your knees fall closer to the floor on one side. Using your abdominals, exhale to pull your legs back to upright. Keep switching sides using the breath and your abs to pull your legs upright.
2) Toe Taps
Lying on your back with your knees in tabletop (knees bent and lifted, shins parallel to the floor) with your arms long by your side and gently pressing down into the mat. Draw your abdominals in and pull your ribs down and toward your hips. Don’t let your pelvis move during the exercise and keep your abdominals and ribs from popping up or out.
Movement: Exhale and start to reach one toe toward the mat. When you feel that your pelvis might move, lift the leg back up. Alternate feet for 8 sets or as many as you can do while keeping your pelvis stable.
3) Single Leg Stretch
Start in the same position as above and lift your upper body off the mat. Focus on moving into position by drawing the rib cage down with your abdominal muscles and releasing any tension in your neck. Reach your hands toward your knees.
Movement: Exhale and extend one leg long, keeping the opposite knee pulled in toward the chest. Inhale and move back through the starting position. Exhale and switch legs. Alternate for 8 sets or as many as you can do while keeping your pelvis stable and abdominals connected.
4) Criss Cross/Obliques
Start in same position as Single Leg Stretch with hands clasped behind head.
Movement: Extend one leg long and keep the opposite knee pulling in toward the chest while crossing the ribs toward the bent leg while exhaling. Inhale through the center and exhale while switching legs. Keep chest and elbows wide. Alternate for 8 sets or as many as you can do while keeping your pelvis stable and abdominals connected.
5) Scissors
Start in same position as Criss Cross with legs extended above hips and hands reaching toward knees.
Movement: Exhale and reach one leg toward the floor as the opposite leg reaches toward the ceiling and possibly in toward your chest. Keep feet pointing. Inhale as you switch legs. Emphasize the length of the leg reaching long. Use the exhale (traditionally there are two pulsating exhales here) to help deepen the contraction of the abs. Alternate for 8 sets or as many as you can do while keeping your pelvis stable and abdominals connected.
To finish:
Hug your knees into your chest and slowly rock side to side. Then, stretch your arms over your head and your legs long on the floor. Take a few breaths while actively stretching your body on the inhale and releasing into the floor on the exhale. Take a final breath and allow the weight of your body to rest into the floor. Scan your body from head to toe, and stretch in areas that feel tight. Slowly rise to your feet and take a second to feel long and tall before you go on with your day.
https://www.movewellness.com/wp-content/uploads/2023/11/elaine_movementdailyvitamin_header.jpg7201280ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2018-11-08 03:08:502023-12-03 20:24:426 Safe and Effective Core Exercises for Every Day
From journey to getting fit post-pregnancy to a becoming a Pilates trainer, meet MOVE WellnessPilates apprentice Sharon Hillenaar!
Sharon never considered herself particularly athletic. In fact, she says that “hard, core exercise was always a little bit of a struggle.” Given that core exercise is one of the most fundamental components of Pilates, we find Sharon’s story really inspiring for those who are a bit nervous about beginning Pilates.
Staying motivated post-pregnancy
A brand new mom living abroad, Sharon committed herself to post-pregnancy fitness. She started visiting the gym regularly and running, eventually signing herself up for a half-marathon. But the goal to lose weight transformed into a much deeper desire to become fit and live a healthy lifestyle. Sharon started exploring different avenues to becoming fit. She went to the gym, started taking spinning classes, and doing exercise programs like PiYo and Yoga. Her love of spinning became Sharon’s motivation for eventually getting certified as a spinning instructor.
I realized that I really enjoyed being in this type of environment and decided that I would pursue my personal trainers certification, which eventually led to other certifications such as PIYO, Cardio drumming, Schwinn, and a host of other mini classes I took over the years…. As I explored different avenues that would help my career but more importantly my clients, I decided to explore a Pilates Certification. Not knowing ANYTHING about Pilates, I did not realize how intense this form of exercise is for the body, mind, and breath. I feel like this will be a perfect addition to my experience and training background and will allow me to offer more to my clients not only in a pilates class scenario but also to my overall trainer education.
What was it about Pilates?
One evening during a yoga class I was teaching, one of my clients approached me and mentioned that she had been doing Pilates and how much she enjoyed it. She spoke so enthusiastically about it that I was compelled to go home and read more about it. The more I read, the more I was able to see how beneficial Pilates could be for clients. I was specifically intrigued by the vast repertoire and how effective the movements were to effectuate change within the body especially from a strengthening, mobilization, toning and rehabilitation stand point.
Pilates Benefits for Post-Pregnancy Fitness
For Sharon and many others, Pilates exercises became so beneficial to add to any workout routine. Pilates benefits a wide demographic of people. Pilates can help increase strength, lose inches, heal from injuries, and maintain flexibility and mobility. Pilates emphasis on deep abdominal connection and pelvic floor health makes it perfect for pregnant and post-natal women.
Finding MOVE’s Instructor Training Program
As I began researching studios that offered the Pilates instructor training program, I stumbled upon the MOVE program. It was perfect for me because the course was offered over the weekends and was in Ann Arbor. However, that wasn’t the only deciding factor. After having an extensive conversation with Elaine Economou, who address my lengthy questions and concerns, I truly felt like this program was different. The modulated program, the apprenticeship program and availability to mentors and trainers was exactly what I was looking for.
If you’re a newbie and feeling apprehensive, Sharon offers this advice:
Not having done more than a few Pilates classes myself, I was truly a newbie. Even though I had a background within the fitness industry, there were many occasions when I felt like I was learning things for the first time. At those moments, I reminded myself to breathe and not to be hard on myself. The program is information rich, and at first it will feel like a mumbled heap in your brain. Then all of a sudden, the program comes full circle and it all makes sense.
“This program is not just an instructor training course, it’s an education. Trust the process, believe in yourself and remember, the MOVE program will walk you through, one step at a time.” – Sharon
Start Your Pilates Journey
Sharon is on her way to becoming a Pilates instructor through the MOVE Instructor Training Program and we know she’ll do great! If you have any questions about pilates classes, the MOVE Instructor Training Program or becoming a Pilates instructor, we’d love to chat! Please email us at office@movewellness.com. You can also stop by one of our MOVE Instructor Training Coffee Chats this fall to have your questions answered over a cup of coffee with MOVE Wellness founder and president Elaine Economou.
This blog was originally published in ClickOnDetroit.com on August 2, 2018.
When we refer to our “core,” most often we imagine a defined set of abdominal muscles referred to as a “six-pack” and the image of a tight, magazine cover or Instagram-ready abdomen, male or female.
You know the one.
Posts or covers with catchy phrases and how-to instructions for core training draw us into buying the magazine and to thinking that the hard defined muscles shown are our ideal. It is also part of our common understanding of training the body that in order to achieve the six-pack one must execute many, many abdominal crunches. Here’s the truth. And some good news.
What is the core?
Core strength or stability actually refers to a set of muscles that stabilize and mobilize the spine against the movement of the body. This includes not only the “six-pack” muscle — rectus abdominis (which I’ll just refer to as rectus moving forward) — but also the deeper abdominal and spinal muscles, the pelvic floor and the diaphragm. This inner unit needs to be strong, responsive and resilient to support healthy breathing and movement, which in turn allows for an optimal movement system for whatever you love to do.
One image that works with clients is to imagine a balloon that is about ⅔ full of air. The balloon has a band around the middle. The top of the balloon is your diaphragm, coming up into the lungs, and the bottom of the balloon is the pelvic floor. The band around the balloon represents your deepest core stabilizer (called the transversus abdominis). It looks very much like an old-fashioned corset, with fibers that run horizontally from your spine to the front of the body. This means that when it contracts it cinches or draws inward toward the spine, just like a corset. This may be why, Joseph Pilates, who developed the system named after him known for its connection of breath to core strength said, “Above all, learn how to breathe correctly.”
Core training through breathing
I know. What? Core training includes the diaphragm? Breathing? Pelvic floor? How on earth do you build up a sweat training then? Here’s the first bit of good news.
You breathe all day long. By focusing on breathing for a few minutes each day, maybe before you work out, you can bring attention and awareness to the coordination of your breath and any muscular tension in the body. Simply put, you allow the muscular support system to reset by noticing where you feel expansion when you inhale and releasing any tension when you exhale, directing the breath into a complete expansion of the rib cage. This diaphragmatic breathing will allow you to initiate the body’s natural muscular organization so that when you do train for tone and strength, you are doing it with a balanced activation of the system.
Plus, there are side benefits to focusing on breathing. The physiological response that occurs when you focus on the breath are similar to that of a mindfulness practice. Quieting and focusing the mind for as little as two minutes decreases stress hormone production and calms the nervous system. You are also bringing your awareness into your body so that your workout can be more efficient and effective. There are many, many benefits to a mindfulness practice so combining it with movement and exercise is a win-win.
So what about the core?
In addition to building awareness through breathing, training the core includes abdominal work with attention to your unique posture. The key here is to train your body.
I like to describe our body through the lens of two postures. First is our genetic posture, or the alignment we have naturally. We may be built just like our mom or dad or like me, my sweet short Greek grandmother. The second lens is our cultural posture, lifestyle or what you do all day. Do you sit or stand for a living and do we love to run, dance, garden or bike? Both postures have an influence on how your muscular system is organized and should be taken into consideration as you train.
Once you think for a bit and understand your body, you can better put a plan together for your own workout. For example, if you like to run and sit at a desk for any part of the day, core training will include being sure that any abdominal work you do does not engage the hip flexors. That means really focusing on the sensation of your abdominals and being sure they are working when you do your ab work.
So are crunches bad?
No! The good news is that crunches done with proper alignment and with attention to your unique body are VERY EFFECTIVE. In Pilates, we do an exercise that looks a bit like a typical crunch as one of several ways we strengthen the abdominals. There are different bodies of research about types of contractions of the abs and suffice to say you should include a variety of them in your workouts.
For example, if you are doing an oblique crunch when you cross one shoulder over to the opposite hip with your knees bent and feet flat on the floor, be sure that your tailbone stays anchored on the floor, your chin stays off your chest and that you actually feel your obliques as you slide one rib toward your opposite hip. Neck, back or hip strain means the obliques are not the emphasis. Adjust your alignment until you feel the target area. Do enough repetitions to feel fatigued but without compromising form.
Correct form for an oblique crunch
Incorrect form for an oblique crunch
Looking at the inner unit as I have described here is foundational to effective core training. I would be remiss to not acknowledge that the muscle balance of the pelvis, movement of the spine and shoulder blade stabilizers all play a role in training the core efficiently because our body really is a system. Overtraining or only focusing on one area does not create the balance we need to function in an integrated way.
The terms “core” and “core training” should conjure images of balanced stability and mobility of the spine as opposed to that post or magazine cover. Those images may not be steeped in sex appeal, but lifelong health and mobility can indeed be sexier than a magazine cover. I would like to challenge you to reframe your idea of what “fitness” looks like.
To me, fitness is the capacity for a resilient, responsive, strong system. Defined muscles are great but shift away from the external pressure to look like that airbrushed cover, toward building the body that supports living a life you love.
Train your core, do your crunches, listen to your body.
Start strengthening your core through group classes or private sessions with Ann Arbor’s trusted local trainers at MOVE Wellness.
https://www.movewellness.com/wp-content/uploads/2023/11/Toe-Taps-w2FCircle-1.jpg13352000ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2018-08-18 01:56:482024-03-22 16:56:28Your core is more than a “six-pack”
My name is Carol Shulman. I’ve been doing Pilates at Move Wellness since February 2018. This is my story.
100 Steps Forward
Last Digest-Your-Turkey day, I awoke with excruciating back pain. That’s not new: I had disk surgery in my late 20’s, have had two hip replacements, and I have osteoarthritis in my spine; any kind of semi-strenuous bending/lifting (see: “Remove turkey from oven”) often causes next-day back and sciatic pain. I also haven’t been able to walk any distance since my last hip replacement about 15 years ago. Standing up for one of my weekly 4-hour weekend cooking marathons (mostly vegetarian, always from whole real foods) left me gasping on the couch. Putting in my veggie garden was guaranteed to lay me low.
Here’s what was different this time: I was finally fed up. So, I signed up for physical therapy, intending to get gait training to learn to walk again. After 24 sessions, I was no longer in constant pain, but I was no closer to walking normally. My one attempt, mid-way through PT, was a disaster. After only 100 steps, the pain was too intense to continue. *SO* discouraging!
Trying Pilates for the First Time
At the end of January, my therapist gently explained that insurance wouldn’t pay for any more PT. She patted my leg, and said, “You simply have to get stronger,” and recommended the Transition Program at Move Wellness. My mom had recently died and left me a bit of money, so I decided to invest it in myself. I signed up for personal Pilates training with some dude named Tony. My goal is to walk a mile without discomfort.
I did this despite being skeptical. I always thought of Pilates as something for The Real Housewives of , and that is definitely not me! My skepticism wasn’t improved upon meeting Tony. He initially didn’t match my mental image of a Pilates trainer. But I remembered that the lady who did my intake told me “every personal trainer here has a story.” And it’s not like I am some kind of athletic goddess. (Although I was quite athletic in my younger days, I’m now 64, overweight, have a desk job, and tending toward couch potato, at least in the winter.) So, I chided myself for being judgmental and decided to roll with it and have my first session.
It was freaking AWESOME! Tony — unlike me — was entirely nonjudgmental; I’ve come to understand that’s a thing at MOVE Wellness Studios. He was kind, gentle, attentive, motivating, and explained things very clearly. I felt great after that first session! Mind you, when he first asked me to do a simple back extension exercise, I couldn’t even fathom what he was talking about. And I thought we were doing “side-line leg work,” whatever that was. I could barely do 5 clams. Now I’m doing 10 clams each side against a resistance band, and I can lift my arms off the mat when I do those pesky back extensions. And now I do side lying leg work, and my hips no longer wobble when I circle my leg, toes pointed and “reaching long.”
Even though the Reformer reminds me of a cross between a rowing machine and a torture rack, I’ve grown quite fond of the work we do there. I’ve worked with a couple of other trainers, both just as warm, supportive and effective as Tony. But I feel like I have a special bond with Tony; no one motivates me better than he does! (By the way, I was totally wrong about him…he is a man of steel!) I haven’t lost much weight yet, and I can’t yet walk a mile without pain.
But after 4 short months I’m seeing the benefits of Pilates:
– I’m beginning to reconnect with my inner athlete.
– I’ve lost a dress size.
– My posture is better.
– I can garden, cook for hours, and do heavy housework without paying for it later.
– I’ve got actual (semi-firm) haunches instead of marshmallow butt cheeks.
– I’ve walked as much as 0.8 miles in day, which is quite a ways from those pitiful 100 steps!
Before Pilates, gardening caused Carol to have next-day pain and stiffness, but now she can garden without paying for it later.
This summer, I can’t wait to see how much easier it is to climb up the tiny boarding ladder into my boat and how much stronger my frog-kick is when swimming. And now that the weather is better, I’m starting some more systematic “mindful walking.” I have no doubt I’ll hit that mile before summer’s out.
I’ll echo Tony’s story: Signing up at MOVE Wellness Studios was one of the best decisions of my life!
Interested in becoming a Pilates success story yourself? Try an introductory session today!
https://www.movewellness.com/wp-content/uploads/2023/11/Pilates-at-MOVE-Wellness-Studios.jpg16022400ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2018-06-14 14:51:402024-03-22 16:44:35A Pilates Success Story: Weight Loss and Walking a Mile
We are thrilled to share this inspiring three-part series by MOVE Wellness Studios Trainer Tony Brutz. Enjoy Part 3 below. You can click here to read Part 1 and Part 2.
February 2016 was the first weekend of the Mat training program. There were eight other students with me in the class. We all staked out a spot on the floor…Wait… There is something I forgot to mention. Before the classes started a few of the MOVE Wellness Studios trainers mentioned that a lot of information would come at me all at once. It may be overwhelming at first, but just hang in there don’t panic. Then one day everything will just click. Ok, now back to the first weekend… Our trainer for the Mat class was Aimee. She was and is a fantastic trainer. I mean this lady really knows her stuff. We started getting into everything right away. Quickly I realized why the trainers gave me the heads up. It was a lot of data to process in a short time. I mean I was getting new terms thrown at me left and right: Patella, vasti, concentrically, eccentrically. Transversus abdominis? Isn’t that a character from Greek mythology? All of us in the class left that weekend a little shell-shocked. Even though I was warned and told not to panic, well guess what happened. That’s right. I panicked. What did I get myself into? I can’t do this! How can I get out of this? How do I tell everyone at MOVE Wellness Studios? I will never be able to walk into MOVE Wellness Studios again. The world is coming to an end and I never did find out who shot JR. Yep, not one of my finer moments. I took a deep breath and collected myself and after a quick internet search I found out that it was Mary Crosby’s character of Kristin that shot JR. Hope I didn’t spoil that for anyone. That night I decided to just sleep on it and see how I felt the next day.
When I got up the next morning I was feeling a little less overwhelmed. I just remembered what I was told and decided to keep on keeping on. As the weekends went on, it started to get a little bit easier. Then one day, it started to click. Not that I was great, but it all started to make more sense. I even learned what transverus abdominis meant. Hint, it’s not a character from Greek mythology. Once I started practice teaching and observing other trainers it started to click even more. That moment of fear after the first weekend could have derailed everything. Lucky for me I didn’t have to go it alone. I had a great group of classmates that were going through the same experience. Add the MOVE Wellness Studios staff and I had a pretty awesome support group.
So, about one year after starting the training program, I am an instructor at MOVE Wellness Studios. I am enjoying the teaching I have been doing thus far and I am so looking forward to what the future has to bring. This last year has been great, even when things were tough it was still fun. Not that everything went smoothly. The training took up so much time that I began to neglect my own health. I fell back into some bad habits and they started to add up. Then those negative thoughts began to show their ugly heads. It took some time to pull myself back up and get back on track. I had to look back to that December day in 2014 and try to remind myself why I started this whole journey. Of course trying to lead a healthy life was a huge reason. Then something hit me, something I thought about even back in 2014. It was not just that I needed to treat myself better, but that I deserved to treat myself better. I know that may sound funny, but think about that for a minute. Sure we try to eat healthy and exercise, which is great, but how often do we treat ourselves the way we should? We forgive others when they make mistakes, but how often do we forgive ourselves for ours? We give compliments to family, friends, heck sometimes even strangers. You’re so talented, intelligent, kind, beautiful, and creative. How often though do we say those things to ourselves? How often do we give ourselves credit for our own accomplishments? It is one thing I think many people neglect to do for themselves. It suddenly dawned on me that I was neglecting doing it for myself. I would focus on my faults but never give myself the credit I deserved. It was about time I started treating myself with that kind of caring and respect. We all fall sometimes. We just need to stop beating up ourselves over it and get right back up.
Just MOVE Wellness Studios
So, why did I decide to become a trainer? That is a brilliant question that deserves an equally brilliant answer, but I will give you my answer instead. I can sum up why I became a trainer in one word; MOVE Wellness Studios…That’s it, just MOVE Wellness Studios…OK fine, I’ll elaborate. What Elaine and Robin have created with MOVE Wellness Studios is wonderful. The staff at MOVE Wellness Studios is a great reflection of the values that they hold. I told you I would explain the reason I name dropped throughout this post. All the trainers that I mentioned earlier were the ones teaching when I first started at MOVE Wellness Studios. Not only were they incredible at what they did, but also they were compassionate, caring, encouraging, and supportive. Along with Elaine and Robin, they helped me accomplish so much more than I would have ever thought when I first started this journey. To all of you wonderful ladies, thank you so much for your encouragement and support. You all were the main inspiration for me wanting to become a trainer. The first day of class we had to go around and introduce ourselves and tell everyone what we hoped to do with everything we learn during the training. I said, “I hoped to be for others what MOVE Wellness Studios has been for me.” I want to help others achieve their goals and now I am getting to do that. I am so glad I decided to do the training and would recommend it to anyone. Do I have any advice for anyone who may sign up for the training in the future? Why yes, I do. My advice would be this, to quote Douglas Adams, “DON’T PANIC!”
Tony Brutz teaches Gentle Pilates class at MOVE Wellness Studios on Tuesdays at 6:00PM. He is also available for private sessions.
About the MOVE Comprehensive Pilates Instructor Training Program
If you have ever considered Pilates as a career or as an enhancement to your current profession, we invite you to join us January 15, 2020 at 6:30PM for Talk and Train. This open studio event will offer you a preview of the MOVE Instructor Training Program. Come get your questions answered and see for yourself what the MOVE Instructor Training Program is all about. If you can’t make the event, you can also schedule a free 15-Minute Consultation with one of our Instructor Trainers. Get started on your own journey today!
https://www.movewellness.com/wp-content/uploads/2023/11/IMG_2279.jpg18082411ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2018-04-14 18:24:202024-03-22 13:32:03I Made It: Part Three
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Pilates private session on a reformer.
exercise was always a little bit of a struggle.” Given that core exercise is one of the most fundamental components of 
Correct form for an oblique crunch
Incorrect form for an oblique crunch
Before Pilates, gardening caused Carol to have next-day pain and stiffness, but now she can garden without paying for it later.