7 Day Pilates Challenge

This is your crash course introduction to the 5 Basic Principles of the Stott Pilates Method. If you have never taken a Pilates class before, it is very important to go through this section at least once to understand the principles, the technique, and to understand some of the terms and language that I will be using throughout the workouts to cue you through the exercises.

If you have had lots of other forms of exercise, or even other methods of Pilates classes, it is still a good idea to review this video once, both as a refresher, and also to make sure you understand the cues and postural alignment that I am referring to in this method.

Stott Pilates is a contemporary approach to the original method of Pilates exercises. The Pilates repertoire, originally called Contrology, was created by a man named Joseph Pilates. When practiced regularly, this method can help to improve strength, mobility, posture, and breath control.

Stott Pilates has 5 basic principles that provide the basis for the exercises and technique.

• Breathing

• Pelvic Placement

• Rib cage Placement

• Scapular movement and stabilization

• Head and Cervical Placement

This video will take you through all of these principles in greater detail. You can watch as a lecture, or get down on your mat and try some of the movements. Please watch it at least once before continuing on and you can always come back for review if there's anything you're unsure of as we progress.

Throughout the course, try to apply these 5 principles to each exercise you learn.

Enjoy!

Today's class is a full body workout, and general review and introduction to the Stott Pilates exercises from the Essential and Intermediate levels.

For all of the workouts, if there is an exercise you have not seen before, feel free to pause your video to sit up and watch it first, and then you can rewind and replay to do it with me. As you become more familiar with the videos you'll be able to follow along without much visual cueing and just follow the verbal cues.

Work at your own pace and modify as needed.

Have fun! :)

Today we continue with more Essential to Intermediate traditional Pilates exercises, with more emphasis on moving the spine in all directions - flexion, extension, rotation and lateral flexion.

As always modify anything that doesn't feel right for you, and feel free to ask any questions in the comments section below.

Have fun and remember to breathe!

The focus today is all about articulation of the spine and continuing the theme of moving our spine in all directions, with extra emphasis on rolling exercises. If you have problems rolling through your spine (especially in the lower back), you can always go back to prep exercises, or modify and do some exercises from the previous days. Maybe in a few weeks, you will have gained some more mobility to be able to try some of these exercises again. Work at your own pace and remember practice doesn't make us perfect, it just makes us stronger!

Let's do it! :)

Today's focus is on upper body exercises! But with everything in Pilates, always pay attention to the alignment and posture of the whole body when you are setting up, and always keep the core muscles engaged. Try to focus on the neutral alignment of you shoulders and stabilization of the shoulder girdle.

It is a heavy workout on the arms, so if you need to modify or do fewer reps, adjust as needed and build up to doing the full program.

Now let's pump it up!!!

Today we are focusing on the lower body... but as we mentioned yesterday, always pay attention to the alignment of the whole spine and pelvis. If you have any knee pain you can either pad or cushion your knees by doubling up your mat, or adding a little throw pillow under the knees for any kneeling work.

As always feel free to send me comments or questions, and have fun with this one! :)

This video is just a quick overview of the exercises we will be performing on Day 6 in our HIIP workout (or High Intensity Interval Pilates workout). It is good to go through this video at least once before you do this class for the first time. And then maybe come back and review it from time to time to make sure you listen to the key teaching points, or whenever you need to make a modification.

In High Intensity Interval Training, we want to push and increase the speed and repetitions to get our heart rate up, while keeping our best form and technique performing the exercises, So less time to stop and think, but don't lose the quality over speed.

Today is a fun one! HIIP Class! Or HIIT as its commonly known (but Pilates style!)

High Intensity Interval Pilates, we are performing Pilates based movements with attention to Pilates technique, but working at a high intensity for a certain length of time through 1 round, a short break and then repeat the interval again.

In HIIT training, we still want to keep out best form and technique while performing the exercises as fast as we can so less time to stop and think but don't lose the quality over speed.

In this video, I perform the first round for 1 minute, have about a 20 second break and then repeat the interval for the second round of 30 seconds for each exercise. As you get stronger, and if you have more time, you could work your way up to increasing the length of the 2nd round to 45 seconds, or rewinding and repeating the 2nd round at 1 minute intervals, or adding by on a 3rd interval. Push yourself but remember to pay attention to your technique.

No go have fun!!!

Our last day, and we are back to some of the traditional Pilates exercises, and what I think of as some of the lost forgotten ones. They are equally as valuable exercises as what we did in the start of the week, but can sometimes be more complicated to teach and cue, or they just get left out of the typical programming.

By the end of today's class you will have completed most of the Stott Pilates Intermediate repertoire and will have worked every muscle group every day of the week! On top of that, we have mobilized our spines in every direction, every day!

Have fun and enjoy our last day! :)

Here is a bonus class for you to enjoy!  Thank you so much for doing this 7 Day Pilates Challenge!  :)

You made it!! You've completed this entire course, and that is something to be proud of. I know everyone learns at a different pace. Some of you may have charged through and completed the 7 days consecutively right away, while others might have taken their time to work through. Whichever path you chose, this is your starting point. Go back and repeat the sessions again and again, and see what starts to feel better or where are the areas you could work on more? Some of the key things to keep in mind are:

• Be Patient - Pace yourself and listen to your body. You are creating new habits and muscles take time to adapt, but with practice it will come.

• Take action - Something is better than nothing. If there are things in this program that don't feel right, leave them for now and re-visit them as you build strength. Use this program as a guideline to kickstart your way into adding more Pilates into your daily routine and be proud of the results.

• HAVE FUN!!! - You are trying something new, and that is amazing. Don't take it too seriously, make it fun and you will be more likely to continue on your wellness journey.

I would love to hear from you and get your feedback. Please feel free to comment below, or send me an email at julie@studio1pilates.ca

Wishing you so much success, and thank you so much for doing this program!