|  | Supine Pilates Breath | Lie on your back with your knees up. One hand on the rib cage. Place the other hand on the lower abdominals. Tuck chin in. Close eyes. Inhale through the nose, and feel the abdominal region is a balloon filling with air. Exhale through your mouth, and feel the abdominal balloon lose all its air as it sinks down to your spine.
Benefits: Coordinate breath and movement. Oxygenates blood. Engages the core.
Video: https://www.youtube.com/embed/s6TTvXqzlwk
Modifications: Blanket under knees. Blanket under head. |
|  | PTB Roll Downs Cadillac | Hold roll down bar. Place feet against uprights. Stack ribs on top of hips. Inhale, press slightly down on bar. Exhale, curl back and roll down. Inhale, bend arms and pull bar down to connect with ribs. Nod chin and come up rounding forward in a C-shape.
Benefits: Strengthens abs, back.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | Reciprocal Bicep Curl Cadillac | Lie on back, legs in table top position. Reach back, grab short loops. Extend arms beside body. Inhale, raise arms reaching fingers towards ceiling. Use lats to press down to start position. Repeat.
Benefits: Strengthens forearms, biceps.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | PTB Roll Up Cadillac | Start out with push through bar bottom loaded with two light springs from the bottom. Put on safety strap. Lie under bar (hips directly under bar). Place both sets of toes on the bar at hip width apart. Place hands behind head. As you straighten legs, curl up head and shoulders while engaging ab muscles. Relax down to start position. Repeat.
Benefits: Strengthen core and legs.
Video: https://www.youtube.com/embed/P0nFuxJ0v1s |
|  | PTB Hip Rolls Cadillac | Grab onto roll down bar. Roll half way down. Lower back on carriage. Bring legs over roll down bar. Bring feet to carriage, bend knees. Lie down, arms beside body. Separate feet sit bones distance apart. Pelvis in neutral. Exhale, roll pelvis and lift hips. Inhale, roll down.
Benefits: Strengthens spine, glutes, hamstrings.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | PTB Supine Twist Cadillac | Start out with push through bar bottom loaded with two light springs from the bottom. Put on safety strap. Lie under bar (hips directly under bar). Place right toes on bar. Place hands behind head. As you straighten right leg, curl left elbow towards right leg. Come back to start position. Repeat. Switch sides.
Benefits: Strengthen core, obliques and legs.
Video: https://www.youtube.com/embed/P0nFuxJ0v1s |
|  | PTB Leg Circles Cadillac | Start out with push through bar bottom loaded with two light springs from the bottom. Put on safety strap. Lie under bar (hips directly under bar). Place both sets of toes on bar, hip width apart. Arms by side, palms facing down. From bent position, straighten legs up towards ceiling. When in the high position, remove one leg and do two leg circles in one direction and then in other direction. Repeat on other leg.
Benefits: Pelvic stabilization. Mobilization of hip joint.
Video: https://www.youtube.com/embed/P0nFuxJ0v1s |
|  | PTB Mermaid Cadillac | Sit on carriage. Bend right leg and swing foot behind. Bend left leg (left foot touching right inner thigh). Hold bar with left hand. Place right hand on the ground. Extend left arm. Pull bar down, raise right arm. Exhale, bend to left. Bring right arm down. Stretch left arm up. Inhale, return to start. Repeat on opposite side.
Benefits: Lengthens, strengthens lateral obliques.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | Side Stretch Cadillac | Lie on left side. Bend both knees. Place leg spring loop on fulcrum of right ankle. Keeping knees bent lift right leg parallel to mat. Align knee and ankle. Exhale, extend right leg and bring right heel in line with hip. Bring leg back to start. Repeat. Switch sides.
Benefits: Strengthens hips, thighs.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | PTB Teaser Cadillac | Grab onto bar, lie facing bar, legs extended. Bend elbows, pull knees in, hollow abdominals. Lift arms, legs towards ceiling. Roll back down. Repeat.
Benefits: Strengthens abs, back, hips.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | PTB Teaser Twist Cadillac | Start out with push through bar double loaded with one heavy spring from the top. Lie on side. Hold onto the bar (palm facing up). Free hand on hip. Bend arm, lift push through bar, and roll onto hips into Teaser position. Engaging core, roll back onto side. Repeat. Switch sides.
Benefits: Strengthen core and hip flexors. Spine flexibility.
Video: https://www.youtube.com/embed/P0nFuxJ0v1s |
|  | PTB Airplane Cadillac | Lie on back, head facing bar. Pull bar down, flip legs over the bar. Reach hand back to uprights. Exhale, touch toes to ground. Inhale, bring knees up to neutral. Exhale, lift pelvis keeping shoulders on cadillac. Inhale, stay for one breath. Exhale, roll down. Touch toes on the cadillac. Repeat.
Benefits: Strengthen legs, posterior muscles.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | Dog Leg Raise Cadillac | Sit on hands and knees. Wrap leg spring loop around right foot. Lean on left side of mat, extend right leg behind, squeezing abdominals. Return to start. Switch legs.
Benefits: Strengthens core. Tones butt.
Video: https://www.youtube.com/embed/UCht9aV7Wy0 |
|  | PTB Leg Press II Cadillac | Start out with push through bar double loaded with two heavy springs from the top. Hold onto side bars. Stand tall. Place toes on bar and turn sideways, then turn around to face the back. Press leg down and up. Switch legs.
Benefits: Strengthen core. Balance. Gluteus stretch.
Video: https://www.youtube.com/embed/P0nFuxJ0v1s |
|  | PTB Leg Press III Cadillac | Start out with push through bar double loaded with two heavy springs from the top. Hold onto side bars. Stand tall. Place toes on bar and turn sideways. Hold the bar lightly. Press leg down and up. Switch legs.
Benefits: Strengthen core. Balance. Inner thigh stretch.
Video: https://www.youtube.com/embed/P0nFuxJ0v1s |