Tag Archive for: Pilates Ann Arbor

MOVE Pilates trainer guiding a client in an exercise

Back pain can make even everyday activities challenging. Learn relatively easy, natural ways to alleviate back pain, many of which can be done from the comfort of your own home.

Please join us for an

Open Studio Event

to preview the 2024 MOVE Pilates Instructor Training Program

November 5, 2023
4:00 – 5:00 p.m.

Join our expert team of instructor trainers for a preview of the 2024 MOVE Pilates Instructor Training Program. Our interactive information session will give you the opportunity to decide if our program is right for you. 

  • Hear from our instructor trainers and former students who have successfully launched Pilates careers.
  • Discover the innovative fitness that began with Joseph Pilates himself.
  • Walk-through what to expect in our progressive and comprehensive Pilates education.
  • Learn about how we’ve updated our program with adaptable in-person and online components.
  • Tour our light-filled studio and explore our Balanced Body Reformers.
  • Bring your questions and join the conversation — our goal is to support you every step of the way. 
  • Join a 20-30 minute Pilates mat class (all levels welcome).

Take the first step toward a marketable movement career as a Pilates instructor. Whether you’re looking for a full-time career or a part-time complement to your current professional or educational goals, this is a great time to pursue a new passion!

Interested but can’t attend these dates?

Let’s chat another time! You can schedule a free 1:1 consultation with our program director. Just fill out this simple form and we’ll reach out to schedule a date.


Quick links:

In the age of home workouts, we’ve come to realize the many perks of creating a space and routine at home that complements your in-studio practice. But for many of us, working out at home just doesn’t have the same draw as going into a beautiful, fully-equipped and expertly-staffed studio.

We get it! We look forward to hopping on the Pilates Reformer or Gyrotonic Tower just as much as the next person. Plus, we love the accountability of coming in to see our favorite trainer on a set schedule. We know it can be tough to keep up motivation and consistency when exercising solely at home. 

But who says you can’t have the best of both worlds?

In this blog, MOVE Trainer, Jane Sheets shares her 3 Essential Exercise Props: the foam roller, resistance bands and light hand weights. All three of these props and the suggestions below can be used to level up your home fitness routine. Jane’s favorite three props are easily purchased online or at your local fitness store. Also, each prop has a wide range of applications (that means the prop possibilities are endless!). Read on as Jane unwraps her prop insights, pro-tips, and creative exercise ideas.

And don’t forget to leave us a comment below – share your experiments and, if you’re already a prop enthusiast, let us know how incorporating props has enhanced the effectiveness of your home workouts.

The Benefits of Using Exercise Props

While Pilates, the Gyrotonic Expansion System®, and Barre all provide challenging workouts without props (we’re looking at you Pilates teaser and Barre squats!), after you get the basics down and start looking to add another layer of difficulty, it can be beneficial to add in small props to your routine.

So what’s the lowdown on props?

Well, props add variety and versatility to exercises. Jane says,

“We can use props for many different reasons: to increase challenge, to help with mobility and balance, and to make an exercise more accessible OR more challenging. We can also use props to highlight a specific aspect of an exercise and encourage enhanced muscle engagement.”

Jane also notes that props can even channel the vibes of high-tech equipment, like the Pilates Reformer, right in your living room. So let’s dive in and learn how.

Exercise Equipment: The Foam Roller: Unleashing Muscular Recovery and Flexibility

What is a Foam Roller and What Are Its Benefits?

A foam roller is a cylindrical tool made of – you guessed it – foam, typically used in fitness routines for self-myofascial release, also known as self-massage. By applying pressure to specific muscle groups, the foam roller helps release tension and improve blood flow, which can lead to increased flexibility, reduced soreness, and overall enhanced muscle function. 

Foam rolling is commonly used as a recovery technique in fitness routines to enhance mobility and optimize workout performance. However, as you’ll see below Jane also loves to get creative with the foam roller to use it for stability work as well as core strengthening. In general, we recommend you purchase the soft or medium hardness rollers. Some companies also make half foam rollers which are flat on one side and curved on the other. This style is still just as useful and is perfect for those who need a slightly more stable surface.

Foam Roller Exercises

Beginner Exercise: Arm Circles

Set your foam roller down lengthwise along your mat and lie on top of it on your back with your knees bent and feet flat on the ground. Make sure you feel stable and grounded with the entire length of your spine, head, and neck resting on the foam roller. From there, slowly begin your arm circles, taking care to keep your abs engaged as your body adjusts to the added instability of the foam roller. The video below will show you arm circles without the foam roller as a guide for the foundation of the movement.

Intermediate Exercise: Back Extension

Start by laying on your stomach and either hold the foam roller or place it under your arms. From there, move through your back extension letting your arms gently move the roller and your spine lifts. Back extension is great for strengthening the entire back chain. As with the first exercise, the foam roller provides great feedback and helps your body build both stability and strength. The video below will show you exactly what to do!

Advanced Exercise: Hip Rolls

Level up by placing the foam roller under your feet in hip rolls. Lay on your back with your knees bent and feet flat resting on the foam roller. Engage your glutes and core as you slowly roll up one vertebrae at a time into your hip bridge. Roll back down slowly and repeat for a few repetitions. In the video below, Jane does a fun variation for added hamstring and glute challenges.

Fitness Equipment: The Resistance Band: Adding Resistance and Strength to Your Workout

Resistance bands are highly portable and versatile props. They also have the added bonus of being compact, making them perfect to tuck into your suitcase when you’re traveling. With its elastic properties and various levels of resistance, you can control how much intensity you’re adding, making resistance bands indispensable companions for both beginners and seasoned fitness enthusiasts.

Advantages of Using Resistance Bands

Jane points out that these unassuming bands can help you feel greater muscle engagement, as well as build muscle flexibility and strength. Resistance band exercises effectively target and activate specific muscle groups, promoting gradual and balanced strengthening. They also provide constant tension throughout the entire range of motion, which can lead to improved muscle tone and definition.

Jane notes that it’s nice to have a couple different tensions of bands and for everyone to also consider purchasing the loop style band for leg work. In the exercises below, Jane highlights three different ways resistance bands can be useful: to offer support in a movement, to encourage a greater range of motion, and as added resistance to an exercise.

Resistance Band Exercises

Beginner Exercise: Chest Stretch

Using a light or medium tension band, hold the band with your arms straight out in front of you. Pull your arms to your sides, bending your elbows, and lift your sternum/chest slightly into the band as it stretches. Focus on the movement coming from your shoulder blades and sternum, rather than your lower back. Try repeating 4-6 times. This movement will both stretch your chest and improve mobility.

Intermediate Exercise: Leg Circles

To get started, hook the band around the ball/arch of your foot, just like Jane in the video below. While gripping each end of the band in one hand, begin to circle your leg. When used in leg circles, the resistance band offers support and enhanced control of your leg as it moves. For many this allows the movement to feel more accessible and easeful.

Advanced Exercise: Banded Squats 

This is where the loop-style band is useful but you can also securely tie a standard resistance band to create your own ad hoc loop. You can choose what feels most comfortable but either place the band around your thighs or calves. From there do your squats. Using the band here not only adds resistance but it can also help to activate abductors and glutes which will help you get the most out of the movement.

Workout Equipment: Light Hand Weights: Elevating Your Home Strength Training

The Benefits of Light Hand Weights

Light hand weights (1-3 pounds max!) introduce an element of external resistance (i.e. weight), intensifying home workouts to stimulate muscle growth and enhance strength. By adding weights into your repertoire, basic exercises can become more challenging. Anyone who has taken Jane’s virtual Barre class knows that 1-2 pound hand weights are more than enough to feel the burn after rounds of bicep curls and tricep extensions. Besides enhancing muscle definition, incorporating light hand weights can also increase caloric output during your workout.

Light Hand Weight Exercises

Beginner Exercise: “Reformer” Arm Work 

We love to mimic some of the arm exercises from our reformer repertoire at home using weights.  For example– “offering” from the front rowing reformer series. Sit with your legs crossed or out in front of you (whichever feels most comfortable and allows you to sit upright). Have your elbows flexed at 90 degrees by sides, palms up and holding the hand weights. Then, extend your arms forward, keeping palms upward.

Take a breath in and as you do open your arms to the sides, maintaining the grip and upward palms. Exhale and return your arms forward. Lastly, inhale to flex the elbows to return to the starting position. The breathing in this movement helps you keep a nice intentional pace, but don’t worry if your inhales and exhales don’t match up, just move slowly with good form.

Intermediate Exercise: Roll-Up With Weights

See the video below for basic guidance on how to do a roll-up without weights. You’ll simply add in the weights by holding one in each hand as you perform your roll down. The weights will actually offer you some assistance as you roll up off of the mat. As you roll back down, the added weight will help you articulate your spine slowly which is great not only for spinal mobility but also core engagement and strength.

Advanced Exercise: Bicep Curls in Half Roll Back 

Adding weighted bicep curls or other arm work to your c-curve/half roll back: Adding arm work while holding the c-curve/roll back means that you stay in this challenging position while having to work your biceps/arms, increasing abdominal work and challenging co-ordination. Watch the video below and then give it a try yourself!

Creating a Balanced Home Routine with Fitness Gear

Want more guidance on how to incorporate these fitness props at home? At MOVE Wellness, we’re all about seizing the power of virtual movement to supplement your in-studio routine. Our favorite online options include our free Youtube channel, our dynamic livestream classes, and our ever-accessible on-demand workouts and guided programs.

Virtual options are functional and effective because they offer flexibility for scheduling (you set the schedule however you want!) and are also a low, or even no-cost, option for classes meaning you can supplement an in-person practice without a big impact on your health or your monthly budget. But perhaps most importantly, our virtual options allow you to have a class-based format guided by our fabulous instructors. This means, Jane and our other instructors plan a great workout for you and all you have to do is show up ready to move!

Here’s a sample workout schedule that incorporates all three props into your weekly routine:

Just getting started in your fitness journey? We’d recommend scheduling your Introductory Private Session with us. This 50 minute movement session will take you through a great workout individualized to your unique body and goals.

Jane’s Final Tips for Success

  • Always warm up your body before moving into more demanding movements. When you do take on a challenge, listen to your body and avoid overexertion. 
  • Make sure you have the basics down of any movement before adding in a prop. We love to add in props for greater creativity and fun, but only as our bodies are ready. Having time one-on-one or in a small group class setting where a trainer has their eyes on your form and is offering corrections when needed will help you build the body awareness you need for a great solo practice. 
  • Know that growth takes time and consistency. Keep up with your weekly practice and know that you’re building the foundation for greater strength.

Incorporating the foam roller, resistance bands, and hand weights into your home fitness routine offers an abundance of advantages. To recap just a few, Jane reminded us that even though we often think of the foam roller as a tool for muscle recovery and flexibility, it can also be a great way to challenge balance and stability. She taught us how resistance bands amplify resistance training with their adaptable tension, helping to sculpt and really home in on targeted muscle engagement. Last but not least, Jane showed us how to add in hand weights to infuse your workouts with heightened intensity and take strength-building to the next level.

Ready to dive in? We encourage you to experiment with these props and feel the benefits for yourself. MOVE offers numerous virtual class options that incorporate these great tools into your workout routine. From our livestream classes (check out our FREE trial if you haven’t yet!) to our Youtube Channel there are workouts for all experience levels and schedules. 

We’d love to hear your experiences and your favorite exercises using props. Comment below!

“If you are just starting out or coming back to movement from a break or injury, low impact workouts are gentle on your joints. These types of workouts can ease you into the process of getting stronger, while giving your body a chance to build up the load tolerance on your tissues to avoid injury.”

—Elaine Economou

If you’ve made the decision to bring more movement into your life, congratulations! That commitment to yourself is the first step. And it’s a big one. Now it’s time to find the right workout.

Benefits of low impact workouts

Benefits of low-impact workouts include:

  • Strengthening your body
  • Improving flexibility
  • Minimizing your risk of injury
  • Helping you focus on the mind-body connection
  • Improving your form and range of motion when working out

These benefits make low-impact workouts like Pilates a great choice for beginners or people who are returning to exercise after a break.

Elaine Economou‘s latest blog post for popular website Sixty and Me shares how a low impact workout can be a smart choice for beginners. Getting started with a mind-body movement system like Pilates can build strength and minimize your risk of injury.

Read the full blog post on Sixty and Me.

What is the best low impact workout?

The best low impact workout is the one you can commit to for at least a few minutes every day. Pilates is a great example. At MOVE Wellness we’ve seen its impact on clients again and again. Doing things you love regularly and getting outside to walk are also wonderful choices. As you build your commitment you can start increasing the pace and adding in workouts like the one I’ve provided below.

Can you lose weight with low impact exercise?

Low-impact workouts can support weight loss by helping you create a stronger, leaner body.

Low impact workout routine

Try this sequence of low impact movements perfect for beginners. You’ll be on your way to reaching your movement goals in no time!

Learn the essentials when you’re ready for more

Elaine Economou’s new Movement Essentials: Getting Started with Pilates is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!


About Elaine Economou

As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.

Find all of Elaine’s Sixty and Me blogs on her author page.

What is Pilates breathing?

Pilates breathing is a way of breathing mindfully from your diaphragm in coordination with your movements.

https://youtu.be/tTHqDUoBGzU

How do you breathe when doing Pilates?

You can start Pilates breathing by learning how to use a diaphragmatic breathing technique. You want to optimize a full three-dimensional inhalation without overusing any one set of muscles.

What is diaphragmatic breathing in Pilates?

According to Harvard Health, diaphragmatic breathing is breathing deeply from the diaphragm, which “encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide.”

Why is breathing important in Pilates?

Joseph Pilates said that “The breath shapes the movement and defines its dynamic.”

Some benefits of Pilates breathing include:

  • Improved focus
  • Increased control
  • Abdominal engagement
  • Higher energy levels
  • Better circulation
  • Tension relief
  • Lower blood pressure

How can I start a Pilates breathing practice?

You can start now! Watching our video above is a great first step. We’ll talk you through the basics of Pilates breathing and practice some breathing exercises to get a feel for it.

When you’re ready for more, you may want to look at Elaine Economou’s new program Movement Essentials: Getting Started with Pilates. We know the more you move, the better you feel. Sometimes we need a little push to get started. Movement Essentials is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!


About Elaine Economou

As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.

Find all of Elaine’s Sixty and Me blogs on her author page.

A FEW OF OUR FAVORITE THINGS…

Our 2022 Local Gift Guide is here! We’re feeling so much gratitude for our local community—our MOVE community and beyond. With that in mind, we’ve pulled together a “Curated Community Gift Guide” to make it easy for you to shop locally this season. We are HUGE fans of all the products below.

Please share and shop!
Elaine & Robin xo


SWEET HEATHER ANNE

Signature Cakes and Desserts — with a focus on local and high-quality ingredients. Check out the Holiday Mixed Cookie Boxes and Citrus Olive Oil Holiday Cakes — both make amazing gifts! Shop a wonderful selection of signature cakes, cookies and desserts — the lucky recipients of your gift giving will thoroughly enjoy and be grateful for your great taste.


THISTLE & BESS

Shop an unusual and eclectic collection of handmade and local goods at Thistle & Bess. From quirky ornaments to stunning fine jewelry Thistle & Bess has a truly special curated collection of gifts. The perfect place to find something for that person on your list that seems to have everything. Stop in their Kerrytown shop or shop online as well.


MINDO CHOCOLATE MAKERS

Handcraft bean-to-bar chocolate in small batches, using only the purest and best-tasting ethically-sourced ingredients. Shop in store or via their online catalog of products, including gift boxes and bundles, cooking and baking products, Ecuadorian Drinking Chocolate, unique flavored chocolate bars and of course, their classic award-winning chocolate.


JESSICA’S APOTHECARY & SPA — NURTURING BEAUTY

Gift hunting for the tree hugger in your life isn’t as easy as one might think. You’re searching for something beautiful, useful, and made from natural materials. Jessica’s Warming Massage Oil with juniper berry & ginger is the perfect gift! Shop customized facials, massage therapy, herbal soaks, body treatments, waxing, skin consultations, and plant-based products online or at Jessica’s Spa.


UNIVERSITY FLOWER SHOP

At University Flower Shop we believe in the power of locally sourced flowers, seasonal ingredients and a commitment to our environment. Our designs are inspired by the cycles of nature and we strive to design with the most fresh and unique flowers and foliage throughout the year. Consider the gift of fresh flowers or plants this holiday season — shop online or come see us at Nickels Arcade!


BYOC (BRING YOUR OWN CONTAINER)

BYOC Co. is a zero waste and refill shop in downtown Ann Arbor started by a 2020 UM alum focused on helping you gift sustainably and practically with locally made, low waste soaps, candles, and reusable household and personal care goods! Shop some of their best-sellers and bundles like this “GIVE LOCAL BUNDLE“.


NANCY MELET HAND CRAFTED JEWELRY

Nancy’s designs are from the heart — jewelry for the everyday woman! It all goes together and it’s easy to wear. Jewelry that becomes a part of you. “Melet Stacks” is a wonderful, fun & incredibly hip gift for anyone in your life who enjoys the beauty of hand crafted original design – check it out online or at one of the upcoming shows.


CAYMAN SPORTS

Ann Arbor’s local retailer for all racquet sports! Have you or someone in your life wanted to try pickleball? Do you have an avid tennis or badminton enthusiast and need the perfect stocking stuffers? Cayman is your one stop shop for shoes, racquets, socks, strings and accessories. Shop online or come into the shop! Gift cards available.


THE LITTLE SEEDLING

The Little Seedling is committed to providing families with the products they need. With a full range of products from baby gear to toys, clothing and children’s shoes, The Little Seedling is a one-stop local shop. Mom owned, parent run, and a focus on customer service make The Little Seedling Ann Arbor’s destination for kids and families. Shop online or in-store.


MAST SHOES

An Ann Arbor shopping destination for favorite shoes for over 80 years, our team of shoe and fit experts are devoted to helping people feel great, starting with their feet! Give the much appreciated gift of foot comfort this holiday season! Favorites include Haflinger house shoes, soft wool socks, and gift certificates (they always fit perfectly). Shop online or in the store.


MOVE WELLNESS PILATES AND GYROTONIC®

Expertly trained Pilates instructors at MOVE Wellness are the perfect way for you or someone you love to start a Pilates or GYROTONIC® program. Our gift card for a $49 1-hour Intro Session is a perfect gift for a beginner or consider the $99 Intro Package gift card which includes a 50 min (1:1) Introductory Session AND two small group training sessions. Call, text, email or purchase online. Come visit soon!


This week is the official start of the holiday season. We hope our curated community gift guide with suggestions to shop local helps you find just the right thing for the right people in your life.

Be fit. Be well. Be inspired. Be done shopping. ❤️❤️