Thursday, November 29, 2012

Reformer Fundamentals Class

Tonight's reformer class rocked out the "short spine massage" for the first time.  It is fun for me, as the instructor, to see everyone progress from week to week.  Below is a link for a vintage video of Pilates and Romana working on the reformer.



We'll get there class!  Keep coming to the Reformer Fundamentals class to build your foundation.

Wednesday, November 28, 2012

3 key mat exercises to do at home or the office (now!)

Do these exercises today!  They really work and get easier over time so you will want to increase the number of repetitions you do. The scapular pushups (exercise #1) are the most challenging for me as you may be able to see in the video.

http://www.youtube.com/watch?v=Z_-6Hm-Ae4I


Tuesday, November 27, 2012

Want a stronger core?



Think inner thighs!  Although Pilates has become analogous to "core" strength, it actually creates strength and awareness of many muscles and how they interact with other parts of the body.  So, the next time you're doing your chest curls or bridges, or perhaps frog on the reformer, think about how the muscles of the inner thighs are deepening into your pelvic floor and abdominal wrap. 

Follow the link below for a few at home exercises to activate those inner thighs and take your Pilates workout to a new level!

http://www.huffingtonpost.com/kara-wily/inner-thigh-work-out_b_2006047.html?utm_hp_ref=fitness

Saturday, November 24, 2012

PERFECT PIKE: A complete circle

This is a popular abdominal exercise on the chair that a lot of folks like to do because they feel like it is challenging but when they are cued to do it with proper form they are amazed at how difficult it really is.  The springs on the chair only act to challenge your own stability but a lot of people use their kinetic energy to spring up with momentum.  When you keep the angle of the arm to the shoulder fixed you are forced to use the abdominals as the sole movers of the spine to bring your body up.  The bioenergetic body is making a complete circle from head to feet completed only by the resistance of the springs.

Thursday, November 22, 2012

Just Move.

Yesterday, the blog reminded the Urbancore audience about the Heartcore class which occurred this morning.  The Urbancore staff is constantly amazed at how dedicated so many of you are to your health.  After a day of enjoying your family and friends and the excellent food, remember to get up and move...more classes on Friday and Saturday.  Check out the Urbancore website for a list of upcoming classes.

Happy Thanksgiving.


Thanksgiving Day

Wednesday, November 21, 2012

UrbanCore Pilates is thankful for.....

....a very full Thanksgiving bootcamp class tomorrow from 8-10am.  Our clients are amazingly dedicated!

If you didn't enroll in time, take a look at the newest additions to our schedule beginning the first week of January.  6 week, Sunday bootcamp 11-1pm, starting January 6th and/or our 6am, 12 session, M-W-F (you select 1, 2 or 3 times per week) one hour bootcamp starting January 7th. 

Sign up now on our website!  urbancorechicago.com



Tuesday, November 20, 2012

Pilates in the car.....really?


 Yes, really!

If you're about to embark on a long road trip for Thanksgiving this year, consider these exercises for the car so that you don't arrive at your destination with angry muscles and joints.  Think spine stretch, pelvic curls, and glute activation!

http://www.fitsugar.com/Travel-Tips-3-Car-Exercises-Road-Tripping-2535847


Monday, November 19, 2012

NBA Star on Pilates


"Pilates is all about the core.  The extremities just hang on as our middle beautifully orchestrates every maneuver we make for each and every exercise."

LeBron James, NBA All Star, preparing for a game.  Well said, and very well played.



Saturday, November 17, 2012

Jackrabbit: The King of All Planks

Jackrabbit is one of my favorite moves on the reformer.  It works the entire body in an efficient and elegant way.  The resistance of the springs forces you to have excellent scapular stability as you slowly bring your knees in and out working the low abdominals.  In this one move you are working the Arms, Shoulders, Upper and Lower Abdominals, and Glutes.  The resistance from the springs forces you to pull deeper into your core stabilizing muscles and forces your muscles to work harder as you move in a slow and controlled way against the resistance.    

Thursday, November 15, 2012

Follow the Bouncing Ball!

The red pilates ball was introduced to the Reformer Fundamentals class tonight.  In this photo, the participants are performing the "Arms in Straps" exercise.  In the reformer class, the ball is between their knees to help them recruit more of their core muscles so they can perform the exercise efficiently and effectively.  

Arms in Straps
Last week's class had positive results with some of the participants eluding to slightly sore muscles!  Pilates doesn't have to be extreme for you to see gains.  Check out the next class on November 29.

Wednesday, November 14, 2012

New Reformer coming soon!

Always on the forefront of fitness but holding to our mission of customizing our sessions/classes to fit our clients' needs, UrbanCore Pilates & Fitness is so excited about our newest addition to the studio (it hasn't even arrived yet!).  The Balanced Body Allegro 2.  Check it out here:  http://www.pilates.com/BBAPP/V/store/reformers/allegro2-pilates-reformer.html

It may not look that innovative, but trust us, it is!


Tuesday, November 13, 2012

Teaser time!


The Teaser is one of my absolute favorite exercises because it is a full-body movement that can be performed in various forms on all equipment - Reformer, Chair, Cadillac, and of course on the mat.  It takes a ton of control to do correctly (without using momentum or tweaking the lumbar spine), but the first time you get it right you feel like a SUPERSTAR (or at least Allison does!).

Check out this video of Rael Isacowitz rocking out Teaser on the Reformer!

http://www.youtube.com/watch?v=NL8H5VqxeEQ

Monday, November 12, 2012

Plank Challenge

The Plank, or push up, position can feel exceptionally challenging.  Some people feel pain in their shoulders, wrists or lower back when in this position.
However, by using the proper alignment we teach in Pilates, and by integrating your core, pelvic and scapular stability (see 11.10.12 post), you can hold the position without pain - even for several minutes. 

Don't think you can do it?
Check out this 71 year old woman who set a world record for the longest sustained plank pose in September 2011.  She's inspiring.

Saturday, November 10, 2012

Scapular Stabilization is Sexy!

Scapular what?  Stabilization who?  Scapular stabilization is essential to proper shoulder blade biomechanics.  In fact the scapular stabilizers are part of your CORE (most people just think its the abdominals).  My lovely student above, Leslie Winters, is demonstrating excellent scapular stability.  Her shoulder blades are DOWN and WIDE on her back and she is recruiting her lower traps, lats, posterior delts, and rotator cuff.  Now that's a SEXY BACK!

Thursday, November 8, 2012

Pilates is FUN-damental!

Urbancore started a Reformer Fundamentals class which I (Sarah) teach.   I cover the basics of how to use the reformer and build awareness of pelvic neutral, an important concept for much of what we do in pilates.

Pilates for Dummies has a good photo series to help you get your neutral pelvis on!

http://www.dummies.com/how-to/content/the-pilates-neutral-spine-position.html


The class is on Thursday at 7 pm.  It's the perfect place to start your Pilates practice.

Tuesday, November 6, 2012

Swan Dive!


Take a look at Kiran rocking Swan Dive on the Chair!  This is a great way to recruit the abdominal muscles while working in back extension, not to mention the focus and control necessary to achieve the "dive" as shown above. 

Way to go!

Monday, November 5, 2012

Pilates Method: Born of bedsprings and keg rings


Did you know Joseph Pilates (German born) began developing what would become his mat exercise program while in an internment camp in England during World War I?  His original resistance tools, what would become the “reformer” for example, were created from items he could find in the camp like bedsprings and keg rings?

If you’ve ever thought about trying Pilates but thought it might be too hard, or only for people who are in shape, think again.  Pilates is the best partner to nearly any healthy exercise routine!


Friday, November 2, 2012

JUMPBOARD REFORMER VIDEO!


Check out this new video of our Jumpboard Reformer Class.  Get low impact cardio and the lean strength that Pilates provides in one class!

Thursday, November 1, 2012

Monday Mat Class + Pumpkins

As promised, the Monday night mat class had a Halloween surprise.  We used pie pumpkins as props and then everyone took one home.  Look at the pilates roll up in action!  Roll ups are challenging even without a pie pumpkin in hand!  Look for a future post from Annie analyzing the roll up.