Pamlattes: Pilates by Pam

A series of front and back body exercises which are designed to:

• Bring your body into postural awareness and alignment
• Prepare your body for balance and endurance skills in a standing position
• Remember to breathe

A series of side body exercises which are designed to:

• Bring your whole body into postural awareness and alignment
• Prepare your body for balance and coordination in a standing position
• Remember to breathe

Challenge your balance, coordination, and endurance while standing on one leg:

• Maintain a tall, strong posture by engaging the proper muscles around the hips and core
• Focus on balance while creating movement from the power house of the shoulder blade muscles
• Remember to breathe

The next three cue phrases remind you to continuously set your core muscles and lengthen your spinal posture while you practice your exercise flows. Pamela reveals the following cues:

1. "Stack your Six and Twelve" O'clock:  Imagine that there is a clock face on your abdominal wall and that the number "6" rests over your pubic bone and the number "12" rests over your breast bone. Sit or stand so that there is a tall vertical line drawn between these two numbers.
2. "Back Pockets" :  Check the position of your scapulae or shoulder blades when you are standing, sitting, or lying down. Ease your shoulder blades down your back like two wet bars of soap and then tuck them into your back pockets. This helps you to properly set your shoulder posture.
3. "Thumbtack":  Lift the arches of your feet when standing as if there is a sharp little thumbtack underneath them (keep your weight even on all four corners of your feet - don't roll out on your pinkie toes). When lying face down, imagine that there is a thumbtack underneath your navel and gently draw in your belly to sandwich the muscles around your core and protect your spine.

Challenge your balance, coordination, and endurance while standing on one leg:

• Maintain a tall, strong posture by engaging the proper muscles around the hips and core
• Focus on balance while rhythmically shifting your whole body weight in a diagonal pattern
• Remember to breathe

Challenge your balance, coordination, and endurance while hinging from one hip:

• Maintain a tall, strong back while engaging the proper muscles around the hips and shoulders
• Focus on stillness while balanced on one leg and adding offsetting movements from the limbs
• Remember to breathe

Challenge your core engagement, extensor muscle coordination, and endurance while lying face down:

• No "pooching" or rocking like a baby seal! Imagine a "thumbtack" under your navel.
• Maintain a long limb reach by engaging the proper muscles around the hips and shoulders
• Remember to breathe

The last three cue phrases encourage you to set and protect your core while reminding you to fight gravity as you practice your exercise flows. Pamela will reveal the following cues:

1. "Draw your 6 and 12 o'clock together to create an active C-curve":  this activates the spinal corset and encourages the muscles to protect your back and abdominal contents (avoid pooching the belly and creating a hernia).
2. "Knit your ribs together":  is a most valuable reminder when you are preparing to do your Pilates roll up from your chest opener. To do a proper abdominal contraction you must draw the outside edges of your rib cage towards the centre of your abdominal clock. Avoid letting your ribs flare apart or pop up as you roll up from your supine position.
3. "Push the ground away": whether you are sitting, standing, or in a plank position always remember to build your endurance and maintain your balance against gravity.

Challenge your core engagement, flexor muscle coordination, and endurance while rolling up/down:

• No "pooching" the belly or wearing the shoulders like they're earrings! Draw your navel to spine and tuck your shoulder blades into your back pockets.
• Maintain a long body reach by engaging the proper postural muscles and lifting up "over the barrel"
• Remember to breathe

Once you've learned to engage your abdominal muscles correctly you will want to maintain your core as you add various arm movements and directions. The following demo is designed to challenge your endurance and strength. Remember to keep your "windows open", maintain your "6 and 12" connection, and of course, Breathe!

Challenge your core engagement, shoulder coordination, and endurance while weight bearing on the arms:

• No "pooching" or sinking the hips! Imagine the tip of a sword coming out from your mat into the center of your waist.
• Maintain a long, strong body by engaging the proper muscles and pushing the ground away
• Remember to breathe

A series of side body exercises which are designed to:

• Bring your whole body back into postural awareness and alignment in a side lying position
• Reward your body for good performance by releasing tension from the side body and shoulder blade muscles
• Remember to breathe