The Cadillac
I’ve personally always wonder how that particular name came to be for this piece of apparatus. As far as I’m concerned, this would be the piece of equipment that I would want in my living room. I’d take out all of the furniture but this wonderful piece of magic. I’d work out in the day and use it as a piece of furniture in the evening.
The overhead bars allow for many challenging exercises. The ankle cuffs allow for lots of advanced stretching for the legs and hips. The trapeze if perfect for a launching point for overhead scissors, upside down pull ups and an intense back bend. I find this piece of apparatus to be perfectly suited for my senior clients since it is well above the ground and easy to get on and off from. Stretching the legs is a cinch with bicycle stretch, the leg spring series in the air and tower and monkey. The push through bar and the pull down bar help add substance and balance for a great Pilates workout.
I recently had a new client from in from out of town to unwind at our Pilates studio after a long flight. Prior to meeting we spoke on the phone about her strengths and weaknesses, and what she wanted to accomplish for the session. She said she was an “advanced” student and that she wanted a good workout. She wanted to decompress after a long and grueling flight. I assured her we could do that for her.
Not knowing her or ever having met, I decided to do a strong intermediate reformer followed by some stretching and lengthening on the Cadillac. I thought this would be a good way to make her feel whole after a long flight. The mind-body connection is a strong one! A good Pilates session will also elevate your spirits! When we met, I decided it was exactly what she needed. She appeared strong and flexible, and was very “aware” of her body in space (proprioception). You might ask how could I tell that without ever having watched her work? I begin my assessment at the first meeting, from the first hello. I view posture, gate and general awareness. I look into the eyes and facial expressions and can generally get a good preliminary “fix” on my new clients
I immediately noticed imbalances between the left and right side. She was amazed that I could make such an accurate observation. To me it was simple. Line up the body from the center and analyze from left to right, front to back, and top to bottom. I hope you are all aware that only a chosen few possess this elusive “perfect” balance. We worked on stretching, strengthening and balancing. She left very happy and satisfied.
I seem to love teaching now more then ever. The way Pilates can empower a client is phenomenal. I am always awe struck and amazed at how much our clients get from their practice of Pilates. I am also honored to get a chance to work with some really “great” people.
Ballet stretches
Precision. In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body. When doing leg circles, you may be asked to make a circle or a “d” shape. Make your movements precise and controlled. Same with arm circles using arm springs. The path of the movement is precise. The precision thorough the range of motion will help develop a nice long and lean muscle which is quite effctive for sculpting arms and legs as well as the torso. When doing 100’s arms should go about 8 inches up and down from the mat without taping the mat. When doing backstroke all movements are precise and controlled. With precision comes a certain mental awareness that helps connect mind and body. Pilates is as much a mental exercise as it is physical.
Be efficient and economical in your movement.
All Pilates apparatus has a name. This article will talk about the “Reformer” A very interesting name for a very powerful piece of equipment. The reformer gets it’s great ability to “reform” and balance a body for several reasons.
1. There are springs attached to the carriage that offer varying amounts of resistance.
2. It is easy to align your client just right on this apparatus for optimum balance between left and right.
3. The legs get the full benefit for a complete range of motion under resistance (a load) this tends to strengthen, stretch and elongate your legs muscles. The glutes also get a tremendous workout on this piece of apparatus.
4. The arm and leg straps allow for very intensive and specific work on arms upper body and legs. All while being asked to balance and support using the “core” muscles.
5. There are intense stretches designed for the hamstrings and quads as well as the adductors and abductors of the legs.
A full reformer work out is challenging, but very rewarding and satisfying. After a session one tends to feel taller and more balanced. There are well over 100 plus exercises for the reformer. For most of us it will take a lifetime to be able to properly execute all of the exercises designed for this piece of apparatus. But remember it’s the journey, not the destination that is so incredibly rewarding.
Nami on the reformer
Every Pilates exercise is done with complete control. The path through a complete range of motion can be straight or circular, but it must be precise. Be present, precise, and efficient in your movements. Tracking should be smooth, meaning when you move through space is should be sure, steady, and with a certain ease . (smooth) Your breathing is an important link to control. Full breaths are essential. Use the air. Expand the rib cage and stretch the intercostals. Again bring your best game to class. Be aware, this is a real-time mind body connection. The more you are able to focus the more you get from your session.
Concentration is paramount in any successful Pilates session. It’s a time to forget about the day and work on yourself. Concentrate on how your muscles feel. Can you hear them? Concentrate on your balance and equilibrium. Concentrate on how your breathing affects your muscles and awareness. Be present. Listen to whats going on inside. Get the most out of your Pilates session.
Centering
Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.
Firstly let’s talk about what muscles constitute the powerhouse?
The Stomach Muscles from superficial to deep
Rectus Abdominis
External Obliques
Internal Obliques
Transverse Abdominus
Psoas
The Back Muscles
Erectors
Quadratus Lumborum
The Leg Muscles
The Glutes
The Hamstrings
Centering involves bringing the mind to the body. Start your session with a clear clean mental slate and be prepared for movement. Forget about the day and listen to what your body is saying to you. Physically it’s a balance between right, left, up and down and front to back. Mentally it’s being prepared and ready. In the eastern philosophy it’s a matter of “empty thy cup”. for a full cup can not receive only spill over.
The 6 Guiding Principles of Pilates
1.Centering: Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.
2. Concentration : If one brings full attention to the exercise and does it with full commitment, maximum value will be obtained from each movement.
3.Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own devices.
4.Precision: In Pilates, awareness is sustained throughout each movement. There is an appropriate placement, alignment relative to other body parts, and trajectory for each part of the body.
5.Breath: Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows — using them strongly to pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath, and using the breath properly is an integral part of Pilates exercise.
6.Flow: Pilates exercise is done in a flowing manner. Fluidity, grace, and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment, like the reformer, are very good mirrors of one’s flow and concentration as they tend to bang around and suddenly become quite “machine-like” if one loses ones control and flow.
The Pilates principles may sound a bit abstract, but the integration of these principles accounts for the balance, grace, and ease that one can experience as a result of practicing Pilates.
Another point of view that certainly has merit in its own way comes from Pilates Educator, Michael Miller:
“Pilates principles are the fad issue these days, as though you could explain Pilates through a vague and randomly ordered focus on principles.”
True, but keeping these six principles in mind has been the key to real progress for many Pilates students.
