1. Connecting to the deep abdominals through breath-work.When performing the Pilates exercises getting in touch with the deep intrinsic muscles is essential to doing the exercises correctly.  When an instructor says “core” or “abs” in Pilates, it should mean the deep intrinsic abdominals that are literally hugging your organs.  Core muscles are pelvic floor, transverse abdominis, multifidus, and diaphragm. Deep breathing is an essential part of maximizing any form of exercise you do. When you breathe in, the diaphragm contracts downward drawing in air. When you exhale, the diaphragm returns pushing air out. Deep core muscles act as a brace around your spine. These muscles act as a group that work synergistically to support and protect your back. When we say stabilize your core, we mean use these deep muscles to stabilize your torso and move your limbs from that stable base. But remember, joints are meant to be moved so just as important as stabilization so is flexibility and mobility.  In every mat class your spine should move into all 4 planes: forward flexion, extension, lateral flexion and rotation. Remember move because you breathe and breathe because you move.

2. Neutral Pelvis. In general, a neutral pelvis is when the pubic bone and hipbones are in the same plane. This means that the pelvis is not rotated forward in hyperextension, or tilted back in a tuck. This is the only way to get your entire muscle group co-contracting with each other, specifically, multifidus. If your pelvis is tilted back imprinting into the mat for exercise such as the hundreds and the ab series, your spine is not being supported from your multifidus. Sure you still feel your abs engaging but you are not getting the muscles firing in your spine that elongate it and protect your back.  When performed correctly, that is why people leave Pilates feeling taller.
3. Upper abs supports your head, neck, shoulders and arms. When nodding your chin to chest for exercises such as the hundreds, the ab series, and many others. Start with a small chin nod, and then use your upper abs to curl up, never lead with your head or neck when curling up. Always keep enough space for a small orange between your chin and your chest. Make sure you don’t feel too much stress in your neck. It is certainly important to have a strong neck but not to the point of causing pain or any additional tension. You can always modify those exercises by keeping your head resting on the mat. Another helpful prop for people who are prone to neck issues is to roll up a towel to recreate your cervical spine curve.
4. Lower abs support your legs. When lifting your legs into a tabletop you need to make sure that the majority of the weight of your legs is supported by your lower abdominals. Your legs should almost feel light as feathers, with your neutral pelvis in place. Practice lying on your back; bring your knees (one at a time) above your hips, while resting your heels towards your tush, (maintaining your lumbar curve, i.e. neutral pelvis). Start to slowly lift your heels away from your tush and notice how your abs have to engage deeper to support your legs, otherwise you go “into” your back to hold your legs rather than using your lower abs. If you are not supporting your legs from your core you will without a doubt be in your back and ultimately on your way to hurting yourself. Always better to start slow and find a place where your abdominals are able to support your legs, and with some people their legs might be too heavy for their abs to hold. Start small and build up slowly. You will get stronger.
5.  No Momentum! Thoughtful pauses are incorporated into Pilates exercises to prevent momentum from taking over. In Pilates moving slowly and connecting every movement to your breath is key. Using momentum skips over muscles fibers and doesn’t allow you to build strength throughout the entire range of the muscle group needed to eventually accomplish the exercises correctly.  One example is the roll up. If done incorrectly, overtime you can actually put more tension in your back and hip flexors.  Many people do not have a flexible enough spine to execute the roll up without using momentum.  To help build strength and flexibility try bringing the mat to your body, by adding a small pillow or folded towel where your spine is less flexible. Many people think quick moves equals more burn, but slow, steady movements work the deep core muscles to their fullest ability. The result is a long, lean, strong body.

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SMFR or (self myofacsial release) it offers many of the same benefits as a massage; when used properly it can help breaks down soft tissue adhesions and scar tissue while increasing blood flow and circulation. The superficial fascia is a soft connective tissue located just below the skins surface. It wraps and connects the muscles, bones, nerves and blood vessels of the body, literally connecting every cell in our body. For various reasons, the fascia and underlying muscle tissue, bones, nerves, etc. can become stuck together. These adhesions result in restricted movement and can cause pain, soreness and reduce flexibility. Gentle, sustained pressure under traction on soft tissue results in softening and lengthening or release of the fascia and break down of scar tissue and adhesion between skin, muscles and bones.

From the weekend warrior to the elite professional athlete, if you are looking for a competitive edge, include Pilates in your workout today!

• Hit the slopes harder

• Run faster & Jump higher

• Improve balance

• Prevent injury

Regularly engaging in Pilates builds a strong core and increases strength, flexibility and stability. It also emphasizes complete concentration on body movements, and proper breathing allowing you to be completely aware of how your body feels and how best to control its movement.

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5 private sessions, 5 equipment classes and 5 mat classes.  $399 ($540 value)

3 private sessions for $129 ($210 value)

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We are a Pilates Studio that specializes in The Pilates Method an innovative approach to exercise that has been evolving since the 1920′s. It unites the mind and body through a system of controlled, precise, yet flowing efficient exercises that target the deep intrinsic or postural muscles that provide the body’s underlying support. Pilates increases flexibility, strength, balance, lung capacity, endurance, bone density and energy while developing body awareness.

We focus on each student as an individual with unique needs and pay detailed attention to helping each person achieve a mindful connection between their body and soul. The quality and precision of each exercise is essential and helps alleviate pain associated with postural problems, misalignments, sport specific injuries and imbalances. Pilates has proven itself invaluable not only as a fitness endeavor, but also as an important adjunct to professional sports training and physical rehabilitation of all kinds.

At Bend Pilates, we tailor every workout to meet your needs. We are committed to superior customer service, ongoing professional education and teaching Pilates at the highest level. We look forward to meeting you.

Pilates makes your body strong, flexible, and helps you think more clearly.  Regardless of each individual’s fitness level or athleticism, this class will teach kids to connect their mind and body.  It will accommodate all learning styles through imagination, demonstration, physical activity, and lots of fun!