~Workout Wednesday~

Criss Cross / Bicycle

Pilates is for Everyone


Start by lying on your back with hands behind your head, the head and upper body lifted off the mat, one leg bent in towards the chest and the other leg reaching out away from the body.  The back is in imprint or supported neutral until you can keep the back absolutely still as the legs lower.

EXHALE – rotate the torso and reach the rib cage towards the opposite knee while keeping the elbows wide and the abdominals engaged.  The lower abdomen stays still and both hips stay on the mat.  No rock and roll!

INAHLE – as you switch sides.

Keep the lower abdomen and hips still while rotating the upper body as far as possible in each direction; lower the straight leg so it is on the same level as your eyes.

Do 8-12 sets!!!

~Workout Wednesday~


debi plank


Start in a plank position with your hands right below your shoulders and hips in line with your body (shown above).

Lift one leg towards the ceiling and pulse it twice then place it back down. Then lift the other leg pulse it twice then place it back down. Do 10 sets!

This is a great exercise that works your entire body including your core, scapular stabilizers, lumbopelvic stabilizers, and you get gluteus maximus work!


Check out the video here : http://youtu.be/YB0zv950YNk.

~Workout Wednesday~



I have a special Workout Wednesday for you….Pilates Strong Advance.  It is currently available on my new YouTube Channel titled Pilates Strong Video.  And here is the link: http://youtu.be/DTUhCAcQqj4

It is a challenging full body workout and it only takes 26 minutes!  Plus you can do it anywhere!  Give it a try this Wednesday and get your workout in 🙂




Pilates is for Everyone


Pilates is a full body workout that is low impact which makes it great for anyone, at any age.  Pilates helps people to move better, feel better, and perform at their best.  This wonderful exercise system was developed by Joseph Pilates helps people:

  1. Build strength and tone muscles
  2. Improve balance
  3. Increase flexibility and mobility
  4. Develop core strength

Joseph Pilates created Contrology which later turned into Pilates, over 80 years ago.  Exercises are performed on a mat or a specially designed Pilates equipment including the Reformer, the Trapeze Table or Cadillac, the Wunda Chair, the Magic Circle, and Barrels.  The Pilates system includes exercises for every part of the body and applications for every kind of activity.  When Pilates was first created, it was so far ahead of its time that it did not begin to achieve popular recognition until the first few years of the 21st century.  Over 10 million people are now practicing Pilates in the United States and numbers are growing every year.

People with back injuries may also benefit from practicing Pilates as the movements performed help to strengthen the back muscles without placing any pressure on them particularly on the Reformer or Cadillac.

So why not give Pilates a try!!!

Pilates is for Everyone


~Workout Wednesday~

Open Leg Rocker
Open Leg Rocker

Starting Position

Sit up and balance between the sits bones and the tailbone with the knees bent, the feet off the floor and the hands on the ankles, or as close as you can get.  Open legs so the knees are pointing out and the feet are together.

INHALE: straighten one leg and balance

EXHALE: bend the knee to return to the starting position.

INHALE: straighten the other leg and balance.

EXHALE: bend the knee to return to the starting position

INHALE: straighten one leg then the other and balance with both legs open in a V position. (Image shown)

EXHALE: engage the abdominals and roll back, keeping the arms straight and the legs in a V. DO NOT roll past your shoulder blades.

INHALE: take a sip of air at the end of the roll.

EXHALE: pull the abdominals in and roll back up to the V position.  Lengthen the spine in the V without arching the back.

Do 4-8 reps.

The purpose of this exercise is to develop pelvic stability, core control, coordination and balance.  It also helps improve scapular stability.

I find this exercise challenging.  But is it good to do things that challenge us because that is how we can improve.  A great place to start or if you can’t roll, hold the pose in the above image to work on balance and core control.

~Workout Wednesday~

The Pilates Roll Over


To start lie on your back with your hands at your sides, your legs together and your feet pointed.

Step 1: Exhale.  Engage your core and lift the legs up toward the ceiling to prepare.

Step 2: Inhale. Roll your lower back off the mat reaching your legs overhead until they are parallel to the ground.  Press your upper arms into the mat and roll up until you are balanced no higher than the top of your shoulder blades.  Do not roll up onto your neck!  (shown above)

Step 3:  Continue to inhale and open your legs shoulder width apart and flex your feet.

Step 4: Exhale. Roll down, keeping the legs shoulder width apart, engaging your core and pressing the upper arms into the mat to make the roll smooth and steady.  Keep the chest open and the back of the shoulders on the mat.  Lower the legs as far as possible without letting the back arch off the mat.

Step 5: Continue to exhale and bring your legs back together and point the feet to start again.

Do 3 reps beginning with toes pointed then do 3 reps beginning with feet flexed and shoulder width apart.

Not only is this exercise fun it also helps you develop core strength and control, increases your flexibility, teaches you how to articulate the spine, and stabilize your shoulders.



New Teaching Location!!!

I am so very excited to announce that I am now available to teach Private Pilates Sessions at Body Design in Newport Beach, CA.


Body Design is one of Newport Beach’s premiere Pilates and Fitness Studios located above the Old Newport Theatre in Fashion Island.  Body Design has a beautiful Pilates studio overlooking the ocean and state of the art Pilates equipment.  Personally I have been taking classes there for months and have found it to be one of my favorites.


Please contact me at TallGirlPilates@gmail.com to schedule your session today!!


What is Pilates?

 Pilates is a method of exercise that strengthens muscles, develops flexibility, increases coordination, and improves health and well being for the whole body.  Pilates is performed on a mat or on a specially designed equipment including the Reformer, Trapeze Table or Cadillac, Exo/Wunda Chair, and the Barrels.  Pilates was developed by Joseph Pilates over 80 years ago.

Joseph Pilates was born in Germany December 8, 1883.  He was a sick child, he had rheumatic fever, asthma, and rickets and was plagued by a weak respiratory system.  In order to improve his own health he began exploring ways to strengthen his body and his mind.  Joe began intrigued by the classical notion of the ideal man who combined a well trained body with an equally trained mind.  Joe participated in many activities including boxing, wrestling, fencing, gymnastics, as well as yoga and meditation.

When World War I broke out, Joe was in England touring with a boxer.  He was held in a camp as a resident alien for the duration of the war.  While in the camp he took it upon himself to lead his fellow detainees in a daily exercise program.  When the influenza epidemic broke out in 1918-1919, none of the inmates who followed his regimen got sick.

Joe’s success with his group brought him to the attention of the camp leaders and was given the job of an orderly at a hospital.  He was put in charge of 30 patients and worked them out every day to exercise whatever they could move.  There were few treatments to offer other than surgery and morphine.  Nursing usually meant extended bed rest which lead to muscular atrophy, loss of aerobic capacity, and a weakened immune system.  Joe’s exercises help his patients to get better faster and helped them to fend off secondary infections that killed so many people in similar circumstances.

Joe’s job working as an orderly and manually working out 30 patients every day was very physically demanding.  So Joe came up with the idea of attaching springs to the patient’s bed frames thus the first Cadillac was born!

After Joe was released, he and returned to Germany. Shortly thereafter he was approached by the “brown shirts” (who were to become the Nazi party) to train their police force.  Joe didn’t want to have anything to do with them, so he left for America.  On a boat on the way to America, Joe met Clara, who became his wife.  Clara was a nurse who became a true partner for Joe, working beside him in the studio everyday.

When Joe and Clara arrived in New York City in 1926, they rented a small studio in the same building as the New York City Ballet and started teaching what Joe named “Contrology.”  Joe worked with clients from all walks of life but he made an especially strong impression on the dance community working with many injured dancers for rehabilitation.

Joe had a dream of introducing his vision of mind-body fitness into every aspect of life, from elementary school to military training, had he not been so far ahead of his time, it might have happened.  Instead, he taught a small group of devoted teachers and students.  A few continued his work until the rest of the world caught up with his revolutionary thinking.

Joe died in Octobery 9, 1967 from complications of smoke inhalation when a fire broke out in his studio.  Clara carried on the work until her death in 1977.