Pilates with Bex

Have you ever wondered what kind of movements you would be taught at a Reformer Pilates class at Duo Pilates?
There are many, each with different options for different abilities.

In this video (with increased speed) I am demonstrating the different types of movement and the purpose of these.

The first is FOOTWORK -( The sequence in the video focusses on the ankle mobility in particular.)

-Footwork is a foundation for allignment and posture, ensuring the body is organised correctly before loading with more complex movements, so it is usually always the first movement on the reformer in a class.

-Footwork alligns feet, knees, ankles and hips, reducing wear and tear on joints. It in particular strengthens intrinsic muscles of the feet, essential for balance and stability.

SUPINE UPPER EXTREMITY organisation. In this sequence the cheerleader arms are shown, progressing to a chest lift.

- Optimal shoulder and neck organisation is encouraged. It decreases compensations made elsewhere so shoulder mobility can be achieved.
Upper extremity exercises increase activation and integration of deep core muscles and diaphragmatic breathing.

SEATED- the roll up is demonstrated here, assisted by the spring and adding rowing.

-Seated exercises emphasise control of movement, re-educating muscular patterns. Maintaining spinal allignment against gravity strengthens pelvic floor, deep abdominals and improves posture.

STABILITY- This next exercise is called a quadraped and Planks also fit this category.

-Maintaining stability whilst moving the limbs reduces compensations and helps prevent injury.
Learning to move with control, with the core as an anchor protects the spine from stress.

Short Spine and Pike and Peel are the FULL BODY exercises chosen here requiring the full integration of mobility and strength.

EXTENSION-swan is shown here. Really important for reversing the forward flexion posture caused by daily life. It increases thoracic mobility of the spine.

STANDING- functional upright movement needed in day to day life. Strengthens bones and joint health, co-ordination & balance.

I love a short spine on the reformer! Especially when I have been standing for a while whilst teaching and feeling very busy, this is my go-to.
Yesterday I had a brief window of opportunity whilst to lay on the reformer and focus on the control of this movement.
After this exercise there's more space between the vertebrae and I feel so much more relaxed 😌
It requires abdominal control, glute and hamstring strength and improves flexibility in your spine.

As Joseph Pilates states ' If your spine is stiff at 30, you are old. If it is completely flexible at 60 you are young'

My classes are: mixed ability 6pm and 7pm Wednesdays
Beginners Thursday 12pm
Currently cover teaching Sunday morning reformer and gym 9am and 10am until the end of Sept.

It's all about the little cues that get you there! This is reverse press up on the pilates chair. It really challenges the arm back connection and allignment of the torso, pelvis and legs, staying connected in the feet. Love it !
Check out:
Chapel Allerton Pilates
Book two one to ones and get a programme designed for you to attend the pilates gym sessions.
I teach reformer classes on Weds 6pm mixed ability & 7pm experienced.