PurelyPope

come teach hot Pilates with me x 3!!! 🌶️💦💪🏻

a few tips I swear by for early morning hot Pilates (for teachers & students!!) 👉🏼

💦HYDRATE not only during class but before - bonus points for the day prior. I love combo w electrolytes!
⛽️ FUEL: I love doing a protein shake before to have some energy - is my go to lately (🍓)
🧳 have everything prepped and ready/packed the night prior
💪🏻bring a mat towel always - helps keep proper form so you don’t slip!!
🤍teachers only: KNOW your flow well, so when things like music 🎼 getting messed up doesn’t throw you off 😆

Outfit: 🤍

PART 35 pilates tips: 🌶️ this one is ALL about meeting your body where it’s at - using teaser variations as an example

The BEST pilates students honor where their body is in that day AND choose the version that they can do the strongest, while still challenging themselves 💪🏻

How I program in and teach a move as advanced as the teaser in a group Pilates class is typically in this format, starting off with version 1 and adding optional progressions until we get to the final version which is a full teaser…

A few teaser tips (no matter which version you choose!)

🤍EXHALE TO LIFT: audibly exhale the entire time you’re lifting up off the mat - your breath will help activate your deep core and motor the movement up. You will inhale to prepare with 3D rib expansion on the floor prior to lifting - watch my pilates breath tutorial if you haven’t gotten this down yet!

🤍ARTICULATE THE SPINE: think about rolling through the spine to lift the upper body as you lift the legs in unison - rather than snapping through the ribcage or hinging to lift.

🤍CONTROL: rather than flinging your legs up, allow them to be heavy and lift slowly allowing your core to do the heavy lifting 😉

Which version of you today?! 🌶️, 🌶️🌶️, 🌶️🌶️🌶️ or 🌶️🌶️🌶️🌶️?! Any questions - lmk!!

PILATES PHILOSOPHY pt 1: 4 phrases I made a rule to never use in my pilates classes 🤍

I share so much on Pilates cues and form, but a huge part of my philosophy is how movement makes you FEEL. The feeling someone leaves with after a class with me above all is more important than the form.

The form piece of things is to give you confidence in how to move your body in a way that works WITH you and to give you that knowledge.

I became a pilates teacher because I wanted to give people what I never got from punishing workout culture — movement that builds you up instead of tearing you down. That works on the same team as your body vs. against it!

Leave a 🤍 down below if you agree 🎉✨

PART 34 PILATES TIPS - this one is ALL ABOUT alignment, control, centering & breath…

Once you truly learn these concepts, your experience with Pilates will change VASTLY!! In the best way..and warning: you may get a bit more sore after class 😂🌶️🔥

Side lying series can truly be the easiest thing you do in class or the most effective depending on how you execute!! So let’s go over a few things to pay attention to always:

1️⃣ ALIGNMENT:
Focus on keeping your shoulders, ribs and hips stacked over each other throughout the movement!

2️⃣ CONTROL:
Think about moving with muscle rather than momentum, your legs moving through honey to find the resistance and really motoring this movement from the obliques!

3️⃣CENTERING:
As mentioned above, all moves are being powered from your “powerhouse” aka your core. Think of this as your anchor that remains stable for you to move your legs!

4️⃣ BREATH:
Your breath is needed for step number 3! Think about this as your 3D breath, breathing into and expanding through your rib cage, front back side to side, lengthening though the pelvic floor and as you exhale you will contract and lift up thigh the pelvic floor drawing belly button in and up as rib close together and down towards the hips.

Other cues I love for side lying:

🤍”allow your oblique to motor the movement”

🤍”keep your entire upper body still, stable & silent as your legs are moving”

🤍”shoulders, ribs and hips remain stacked the entire time.”

🤍”lift up and out of your bottom oblique!”

🤍”press the mat away through your elbow (or forearm), staying in your muscles rather than your joints.”

Any questions, let me know!!! Xx

getting more out of your pilates practice ✨hallelujah ✨💪🏻🤍

comment below and I’ll send you links to everything - this 30 min express pilates reformer workout at home on YouTube, the set, the weights and my reformer!!