Pilates Foundations Workshop by Meeran Gill

Date: June 1, 2025

General

Pilates Foundations

Workshop Handout

Instructor: Meeran Gill

Date: February 26, 2025

Location: Pain Free Health Clinic

Introduction to Pilates:

What is Pilates?

Pilates is a mind-body exercise method developed by Joseph Pilates in the early 20th century. It focuses on strengthening the body with an emphasis on core stability, flexibility, and proper postural alignment. Pilates incorporates controlled movements, precision, and breath work to enhance both physical and mental well-being.

Key Principles of Pilates:

1. Breathing:

Breathing is central to Pilates practice. The focus is on lateral ribcage breathing (breathing into the sides and back of the ribcage), which helps engage the core muscles and supports movement.
Encouraging clients to match their breath with movement can facilitate a mind-body connection and ensure optimal muscle activation.

2. Control:

Every movement in Pilates is deliberate and controlled. Emphasis is placed on slow, steady movements to ensure proper technique and prevent injury.
Control over movement also helps improve proprioception and awareness of the body in space.

3. Centering:

The “powerhouse” or core is the central area of focus in Pilates. It includes the muscles of the abdomen, lower back, hips, and pelvic floor.
Engaging the core during each exercise helps support the spine and improves overall posture.

4. Concentration:

Pilates requires full mental focus. Guide clients to focus on the quality of movement rather than quantity or intensity.
Building concentration enhances the benefits of Pilates, making it an effective rehabilitation tool.

5. Precision:

Precision is key in Pilates exercises. Each movement should be performed with intention and accuracy to maximize results and minimize the risk of injury.
Emphasizing alignment, muscle activation, and the range of motion during exercises helps to create meaningful movement patterns.

Pilates Foundations Workshop By Meeran Gill — Pilates Foundations Workshop by Meeran Gill

Basic Pilates Exercises:

1.Footwork

Objective: Develop lower body strength, stability, and coordination while engaging the quadriceps, calves, and glutes.

Notes:

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Modifications: To modify for beginners, reduce the range of motion or perform the exercise with one leg at a time for less intensity. To increase difficulty, add more resistance or perform the movement more slowly.

2. Bridging: Articulation vs. Hinging

Objective: Strengthen the glutes, hamstrings, and lower back muscles while improving pelvic stability.

Notes:

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Modifications: Add a resistance band around the thighs for added challenge or use a block between the knees to encourage inner thigh activation.

3.The Hundred

Objective: Strengthen the core, improve endurance, and increase stability through controlled breathing.

Notes:

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Modifications: For beginners, keep the legs bent or lower them closer to the floor to reduce the challenge. If the neck feels strained, you can place a small towel or cushion under the head for added support.

4. The Saw

Objective: Stretch the hamstrings and spine while strengthening the obliques.

Notes:

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Modifications: Keep the knees slightly bent if flexibility is limited.

5. The Plank:

Objective: Strengthen the core, shoulders, and arms.

Notes:

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Modifications: Drop to the knees for a modified plank or perform on an elevated surface if needed.

6. Eves Lunge:

Objective: Strengthen the lower body, improve balance, and enhance flexibility through controlled movement and alignment.

Notes:

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Modifications: For beginners, reduce the depth of the lunge by not lowering the back knee as much

For an added stretch, place your back knee on the floor and keep the front leg bent, reaching the arms overhead.

Pilates for Rehabilitation:

Core Strengthening for Spinal Stability:

Core activation is essential for spinal support and injury prevention. Focus on exercises that target the deep abdominal muscles and pelvic floor. Use modifications and props to provide a supportive environment for clients recovering from injury.

Joint Mobility and Flexibility:

Pilates exercises like the Saw promote joint mobility, particularly in the spine, hips, and shoulders. Use gentle movements to improve flexibility without compromising posture.

Posture Alignment:

Pilates helps retrain posture by promoting proper alignment of the spine, pelvis, and shoulders. Use exercises like the Pelvic Curl and Leg Circles to address imbalances and postural asymmetries.

Pilates Equipment:

1. Mat Pilates:

Mat-based Pilates relies on body weight and gravity to create resistance. It is a cost-effective option and can be easily adapted to different levels and settings.

2. Reformer Pilates:

The Reformer is a piece of equipment with adjustable springs that provide resistance. It can be used for more dynamic exercises, offering varied intensity levels for rehabilitation and strength training. Remember, the more springs does not mean harder the exercise

3. Other Props:

Small props such as resistance bands, exercise balls, foam rollers, and Pilates rings can be incorporated to enhance the exercises and provide support or challenge.

Further Resources:

Pilates books, videos, and certification programs.
Recommended Pilates instructors and courses for continued professional development.
Social media: @movewithmeeran on Instagram and Tiktok!