#workout – Erico Pilates

Adding Up Cardio to Your Core Abs Routine on the Pilates Reformer

Erico Villanueva — Thu, 24 Aug 2017 14:14:00 +0000

You can spice up your clients reformer routines adding the pilates jumping board for extra fun and cardio results. Pilates definitely has a huge burn factor and is one of the best workouts out there for strengthening your core, your back, glutes and, well, the rest of your body! But the fact remains that it isn’t a huge calorie burner and you generally cannot count a pilates session towards your weekly recommended cardio output (the American Heart Association recommends 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise).

For reformer workouts, I love the jump board! It definitely raises my heart rate since you are, afterall, jumping! Even just using the jump board for 20 minutes increases my cardio for my reformer sessions. If you already have a reformer, adding a jump board usually does not cost much. If your studio has reformers, ask about adding the jump board into your session!

Splits on Pilates Reformer

Erico Villanueva — Thu, 06 Jul 2017 14:10:00 +0000

Side split stretch. I place a ball under the knee cap to help increase extension on the hip flexor and to feel more comfortable while stretching my hamstrings on the reformer. Sorry, I am only showing one side/leg but you should do both!

Side split on reformer to enhance the flexibility on the hamstrings. Assisted with a ball for extra support and comfort on back leg.

Pilates Cadillac or Trapeze Table

Erico Villanueva — Wed, 05 Oct 2016 14:04:00 +0000

It’s very important to keep the hips in a neutral position while performing this sequence. There should be a continuos flow to keep the engagement of the hips on the lower portion of the trunk. The arms should be holding on to the parallel bars of the trapeze to help compensate the body weight and the resistance coming on to the upper trunk from springs and body motion. This exercise is wonderful to do and very exhausting too!

Arabesque / Elephant on the Pilates Reformer

Erico Villanueva — Wed, 31 Jul 2013 03:40:00 +0000

An arabesque panche (definition): in which the raised leg is at an angle much greater than 90 degrees. The body bends forward to counterbalance the back leg. This ballet pose requires tremendous balance as well as flexibility.

When putting these two exercises together on the reformer focus is on coordination, balance and strength. At the top of the extension on the arabesque panche I bend my knee to enhance the stretch on the hamstring of the supporting leg as well as to increase the flexibility on the hip flexor of the opposite leg.

I love doing this variation on the reformer. Combining the contraction of the elephant exercise with the extension of an arabesque panche helps to enhance the work on your core and hamstrings. And you get that extra bonus for combining them both!!!

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Pilates Push Through and Thai Massage release

Erico Villanueva — Fri, 05 Jul 2013 08:56:00 +0000

We increase the rotation of the shoulders by stretching with the push through bar. We focus our work on lower back muscles , spinal flexion, hamstring stretch and we relax the trapeze muscles. We finish up with two nice gentle thai massage stretches to enhance the feeling of opening on these areas described above.

Thai massage stretches on the trapeze are an adaptation of the traditional Thai massage technique performed on a mat. I find that these modifications help my clients to leave the session with a feeling of elasticity, lightness, freedom and energy.

Leg Circles on The Pilates Reformer

Erico Villanueva — Fri, 05 Jul 2013 03:02:00 +0000

A great way to release tension on the hip flexors while engaging the abdominal wall is to work on the reformer performing leg circles. I usually start leg circles on a green spring. ( medium tension) and let my legs loose up while circling around while placing my hands on the hip flexors.

As I press gently down my thumbs onto the hips I create more ‘room’ between the head of the femur bone and the hip sockets. The stirring motion of the circles facilitates this task.

Then I am ready to add up an extra spring on the reformer and with my hips warmed up and loose I can work on strength while focusing on my hamstrings, inner thighs and lower abdominal. I like to think that legs start form the torso so I can concentrate on this feeling of control and energy flow while performing leg circles.

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Splits on the Pilates Reformer

Erico Villanueva — Tue, 25 Jul 0215 14:01:00 +0000

This is an advance version of frontal splits. I find this combination challenging and quite unique. Coordination, balance and extension are key to this exercise. I work on a medium tension spring not to overdue my hip flexors. There is lots of inner thigh stretch in this movement. Adding up arms and rotation of the trunk enhances the challenge of the combination but it makes it also more fun!

The last sequence on this video is a powerful hamstring stretch.