Gotta love Pilates, it looks painless and effortless but it’s a deep intense challenging workout. That’s the beauty of Pilates, you can’t muscle through the movements.
It takes control and engagement of the deep core muscles and all surrounding intricate muscles to make for an effective workout.
Last weekend I spent it hanging out with my bestie friend Shawna K, in Calgary. It was a lot of fun working out and creating new upcoming at home programs.
But, she does manage to get me sweaty and pushing myself with her challenge workouts.
Of course I had to repay he favor with a little burst of my Pilates Trio…A perfect combination of core burning exercises that aren’t meant to muscle through.
We did get to squeeze a little time in on Saturday to head to Banff, it’s beautiful and it was my first time seeing the snow fall there. I stood outside while Shawna and her kids were inside the tea shop.
I took a moment to enjoy watching the snow falling and hitting the ground, little things like this helps to stay grounded and enjoy adventures.
Below is an illustration and summary of the “Pilates Trio”
Heel Taps
• Interlace the hands behind the head, lift the chest and shoulders off the floor and keep them up.
• Do not tuck the chin to the chest.
• Knees bent and up in 90-degree angle, squeeze the inner thighs together.
• Engage the pelvic floor by doing a kegel, this includes both men and women.
• Inhale lower the heels down to the floor.
• Exhale lift legs back up to 90 degrees.
• Continue to breathe through the exercise with control. Preventing the ribs to thrust forward.
Heel Tap Switch
• Interlace the hands behind the head, lift the chest and shoulders off the floor and keep them up.
• Do not tuck the chin to the chest.
• Keep your belly button pulled in towards your spine.
• Knees bent and up in 90-degree angle, squeeze the inner thighs together.
• Switch legs as one lowers and the opposite stays at 90 degrees.
• Inhale & Exhale as you alternate legs.
• Keep the ribs drawn in towards each other and chest lifted.
45 Hold
• Interlace the hands behind the head, lift the chest, shoulders off the floor and keep them up.
• Do not tuck the chin to the chest.
• Keep your belly button pulled in towards your spine.
• Inhale extend legs straight out at 45 degree angle.
• Exhale pull knees back in at 90 degree angle.
• Do not let the knees pass the line of the hips.
• Keep inner thighs squeezing and active throughout the move.
Below is the “Pilates Trio” workout series I had Shawna do and now you can give it a go. Choose whether to do the beginner or more advanced workout. Notice the difference from each move is the rest and transitions. The reps remain the same however your endurance will be challenged with each transition.
For Beginner Workout:
4 Sets, 10 reps of each move, 15 second rest between each move
10 Heel Taps
15 sec rest
10 Heel Tap Switch
15 sec rest
45 second hold
30 second rest
REPEAT for a total of 4 sets
Advanced Workout:
4 Sets, 10 reps of each move, no rest between move
10 Heel Taps
10 Heel Tap Switch
45 second Hold
15 second rest
REPEAT for a total of 4 sets
(note: there is no resting between each move, you transition from one to the other without letting your lower back overwork)
Important key point to remember is to maintain control of your pelvis and move throughout each move. This means you need to work the pelvic floor. And I’m not just talking to the ladies, guys it’s important to work on this also. You’ll thank me later for it!
When your chest is lifted do you’re very best to keep it up and do not tuck your chin to your chest. Maintain proper head placement between the shoulders and in line to the spine. As you move your legs around the torso will want to drop. Work on keeping your torso up, your upper, lower abs will burn pretty intensely.
A note of caution and awareness when executing your move, keep your chest lifted and shoulders off the floor, if you do not maintain this position your lower back and hip flexors will kick into overdrive and work when they are not suppose to be.
Sure, it Looks super easy but it’s a challenge, it’s all about strong controlled body and it was super fun having Shawna do these moves. It’s sort of a Love – Hate kinda thing, she loves the controlled moves but hates the intense burn.
Shawna K says
Good times with you Sylvia. Thanks for the awesome core work thru Pilates.