✨30 Minute Pilates Edit Intermediate/Advanced Reformer Workout

Before beginning each exercise, we put our body into alignment, and maintain that alignment throughout the exercise, while the breath continuously flows. Always apply the basic principles: 1. Breathing: Inhaling through the nose- expanding the rib cage laterally, and exhaling through pursed lips – letting all the air out deeply, contracting the abdominals 2. Hips/Pelvis: We are working toward neutral- where the natural lumbar curve is maintained. This is when our hips are aligned with the rest of the body. Well, still building abdominal strength we may work in imprint. Imprint when our lower back is intentionally pressed into the carriage while lying down or when we are eliminating the lumbar curve when sitting or kneeling during the exercise by aiming our root chakra at the Earth. 3. Rib Cage: don’t overthink this one! Simply have an awareness of attempting to pull your rib cage down, and in, like the two sides of the rib cage are being knitted together and closed together. This will engage deeper, abdominal muscles, as well as protect your back from hyper extending. Even if you’re not aware, if you’re doing it correctly, just being conscious of it, will do a lot more of it than you think! 4. Scapula (Shoulder Blades): we are all aware of the tendency for the shoulders to elevate toward the ears, creating tension in the neck and upper shoulders. So during the exercises have an awareness of keeping your shoulders from elevating. Ideally, we keep them in a neutral position where they are in alignment with the rest of the body, not elevating, not too depressed, not rounding forward of the body or pinching too much together in the back. The goal is to keep them stabilized in the neutral position. 5. Head/Neck: ideally, we keep the head and neck in alignment with the rest of the spine throughout the exercises, with the exception of when we are going into torso flexion, or lifting the head and shoulders to go into Ab Prep, for example, in The Hundred. The most effective way to keep the tension out of the neck and upper shoulders is to first inhale while you elongate. the back of the neck by tipping the chin toward the chest like you are holding an apple between your chin and your chest. And from there, you exhale and use the abdominals to lift the head and shoulders. DISCLAIMER: The Pilates exercises and information provided by The Pilates Edit are for educational and informational purposes only and are not intended to diagnose, treat, or prevent any medical condition. Always listen to your body and consult with your physician or qualified healthcare professional before beginning a new exercise program, particularly if you have an injury, medical condition, or are pregnant. By participating in these workouts, you acknowledge that you are responsible for exercising within your own abilities and assume the risks associated with physical activity. Stop immediately if you experience pain, dizziness, or discomfort. The Pilates Edit and Shayna are not responsible for injuries or damages resulting from participation.