Pilates uses mindful, structured movements to improve strength, mobility, and flexibility through conditioning. Whether you’re using equipment or just a mat, Pilates supports lifelong fitness and balance, allowing you to enjoy the activities you love with more ease.
Gretchen LaWall, founder of Your Body Pilates®, a boutique Pilates studio located in the Plumgate Shopping Center, shares some of her staff's favorite movements to do at home, between studio sessions. The studio works with a variety of clients through in-person and virtual private, duet, and group Pilates lessons. During instruction, expert trainers are always focused on supporting the specific bodies within the room and help guide safe and effective movement throughout class.
The movements shared here by the Your Body Pilates instructors can be done at home and combine movement and mindfulness for a centering workout experience. As always, consult with a doctor before starting a new workout regimen.
Move One: Pelvic Press. Demonstrated by Gretchen LaWall.
Laying on your back with arms at a T, and feet hip width apart, curl the pelvis and slowly roll the spine up in two full breaths and then back down in three full breaths, one vertebrate at a time. This creates intersegmental motion of the spine in flexion while strengthening your legs.
Move Two: Scissors. Demonstrated by Prattana Kennedy.
Laying on your back, find an upper contraction with legs to the ceiling holding onto the ankles, take a full breath to lower one leg to hover over the floor, then switch legs and repeat the pattern. This pose challenges unilateral organization in the body and works the abdominals.
Move Three: Side Kicks. Demonstrated by Aleks Schillmoeller.
Lie on one side with the elbow under your shoulder, top hand behind the head and legs stacked. Take a full breath to lift the top leg to hip height. Inhale kick the leg forward with a flexed foot, then exhale swing it back with a pointed toe. Repeat on both sides. This builds strength and improves hip articulation
Move Four: Swimming. Demonstrated by Emily Lannert.
On the belly in a narrow X, take a full breath to hover arms, legs, head, and neck off the floor, keeping the abdominals engaged to support the spine. Quickly lift/alternate the opposite arm and leg higher up, switching back and forth using a double breath. This strengthens the back, working on posterior chain engagement while challenging contralateral coordination.
Move Five: Swan Dive. Demonstrated by Jonathan Dummar.
Lie on your belly with arms in a W shape. Take two slow breaths to extend your spine off the floor, keeping hands down. Inhale, suspend higher, and exhale as you gently rock forward and lift your legs. Repeat. You can simplify by removing the rocking or you can advance by keeping your arms overhead (photographed above). This dynamic move works on bone-by-bone articulation of the spine in extension and strengthens the entire backline.
“Every body is a Pilates body. Pilates changes the way we feel on the inside almost more than on the outside – it truly builds confidence. Pilates should support you in doing what you’re passionate about.” – Gretchen LaWall