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This is an updated version with some different variations of a post I did earlier in the year, and a companion post to one I did October 18th using hand weights.The #rotatordisc makes the movements flow, and the #pilatesmagiccircle allows for strengthening the arms and torso at any angle ....it is a magic circle of movement! 🔥 . . . #pilatespowercenter #rotatordiscs #rotatordisconthereformer #rotatordistretch #reformerwithprops #pilatesforbalance #reformervariations #bestpilatesinslocounty #balancedbodyequipment #balancedbody #pilatesvariations #pilatesflow #reformerarms #creativepilatesworkouts #arroyograndepilates #pilatesanytime #balancedbodyinstructors #polestarpilatesinstructor #stottpilatesinstructor #basipilatesinstructors #pmacertified #morethanmovement #standingpilates

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Sometimes, I just start doing a move and things come to me. I started with what I call 🐸Circle frogs🐸, and decided to add some movements that flow with it. Here's the 🐸circle frogs longspine combo🐸 on 1 red and 1 blue spring. It's a combination of frog, leg circles, long spine, and short spine. I'm showing two reps of circle frog, then the long spine combo, then reverse circle, frog, and reverse long spine combo.😍 . . . #pilatespowercenter #pilatesfeetinstraps #pilateslongspine #feetinstraps #pilatesfrog #pilatesvariations #reformervariations #pilateseveryday #polestarpilatesinstructor #basipilatesinstructors #stottpilatesinstructor #balancedbodyinstructors #feetinstrapspilates #pilatesreformerexercises #creativereformer #reformerabs #balanced_body #contemporarypilates #reformerideas #spinalarticulation #spinemobility #arroyograndepilates #centalcoastcaliforniapilates

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pilatespowercenter. Side box 💥All Fours Opposite Arm and Leg Progression💥from beginner t

Side box 💥All Fours Opposite Arm and Leg Progression💥from beginner to advanced levels. To keep it simple, I chose one single variation to progress. This setup has a vast amount of variations possible....more to come😉 . . . #pilatespowercenter #pilatesbox #pilatesplank #pilatesarms #pilatesplanks #pilatesquadruped #reformerbalance #pilatesprogressions #pilatesstability #pilatesfitness #pilatesforteachers #pilatesreformer #pilatesforathletes #pilatesstrong #pilatesover66 #arroyograndepilates #pismobeachpilates #805pilates #sanluisobispopilates #pilatesliving #pilatescorestrength #fullbodyintegration

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My Friday #pilatesclass is getting some great #spinalarticulation with this feels-so-good #archandcurl variation on the #pilatesspringboard 🤩 Props, such as the #halfroller, make it much more challenging for this #pilatesrolldown variation. Here you'll see just one rep in each direction, but the class actually did 5 reps of roll down to arch up, and then 5 reps of arch down to roll up using the #pilatesprinciples of concentration, control, precision and flow.❣ . . . . #pilatespowercenter #pilatesrolldownbar #pilatesdowel #pilatescadillacexercises #balancedbodyspringboard #pilatessprings #putaspringonit #arroyograndepilates #realclientsrealpilates #sanluisobispopilates #pilateseveryday #pilatesliving #pilatesstylemag #balanced_body #polestarpilatesinstructor #stottpilatesinstructor #basipilatesinstructor #pilatesgals

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This is the basic🌟Carola's Double Leg Stretch Teaser🌟as I learned from second generation Pilates teacher Jillian Hessel, taught to her by first generation Pilates teacher Carola Trier. This is such a creative combination, including double leg stretch, rolling like a ball, and teaser, all on the sitting box on the reformer without straps. The rest of the movement not shown, includes teaser 1 ( lowering the waist to the box), teaser 2 (lowering only the legs) and teaser 3 (lowering both the upper body and the legs simultaneously), then finishing with heel beats in teaser. It was said that Carola did 10 of each and then 100 heel beats in her own personal workouts!🔥 To learn this and many more reformer, chair, and Cadillac exercises and nuances about first generation teachers, join us on January 24th through 26th 2020 for the Move and Learn with Jillian Hessel Classes and Workshops. Hit my bio button and then the website link there to get all the information and to sign up online!😍 . . . #pilatespowercenter #teaserpilates #pilatesteaser #teaserbalance #reformerteaser #reformervariations #creativepilatesworkouts #reformereveryday #reformerpilatesinstructor #reformerideas #arroyograndepilates #pismobeachpilates #pilatesinstructors #pilatesinstructorshavemorefun #centralcoastcaliforniapilates #pilateslongbox #pilatesabseries #pismobeachpilates #slocalpilates #sanluisobispopilates

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BALANCE is an integral part of all of our Pilates sessions here at Pilates Power Center. Here is a basic but very effective @pilatessuspensionmethod 1.0 🌟Standing Single Leg Series🌟 flow of two different variations I plan to use in my classes this week, first a straight leg variation, and then a bent knee variation. Simple, but very effective for balance training🙂 . . . . #pilatespowercenter #pilatessuspensionmethod #trxforpilates #trxpilates #trxpilatesflow #trxpilatesfusion #trxpilateslove #trxpilatesworkout #pilatesforbalance #pilatesfortrx #suspendedpilates #pilatesprinciples #barretrx #trxbalance #trxforpilates #pilatessuspensiontrainingtrx #arroyograndepilates #pismobeachpilates #805pilates #centralcoastcaliforniapilates

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The #longspinemassage performed with concentration, control, precision and fluidity, is exactly that, creating a long spinal articulation while massaging the muscles around the spine. Go #pilatesgals 🙂 I like to use the cue " imagine there is a big tube right over your hips and you're going to send your legs straight up the tube, feet over the hips."↕️ . . . #pilatespowercenter #longspine #pilateslongspine #pilatesclass #reformerpilates #pilatesfeetinstraps #feetinstraps #feetinstrapspilates #balanced_body #polestarpilatesinstructor #stottpilatesinstructor #basipilatesinstructors #pilatesliving #pilatesstylemag #pilateseveryday #arroyograndepilates #slopilates #sanluisobispopilates #pismobeachpilates #longspinestretch #reformerlongspine #realclientsrealpilates

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WUNDA CHAIR Wednesday 🦢Reverse Swan with Single Leg Progression🦢 and 🌟single leg stretch reverse swan🌟 (swipe over to check it out). When I want to come up with some progressions on a particular exercise I just start moving on the equipment, keeping in mind I want to be able to teach this to beginners and advanced students, starting with a basic move and slowly increasing the intensity one change at a time. I'm moving a lot quicker on this video then I would teaching my classes, and I would only choose one to two variations in the progression in a particular class with 4-8 reps moving with concentration and control! . . . . #pilatespowercenter #wundachairpilates #wundachairwednesday #reverseswan #wundachairworkout #exochairfun #wundachairpilatesinstructor #fullbodyintegration #exochairworkout #exochairvariations #pilatesprogressions #balancedbodyexochair #stabilitychairpilates #singlelegstretch #sanluisobispopilates #pismobeachpilates #arroyograndepilates #slopilates #bestpilatesinslocounty #pilatesbox

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The 🦢 swan on the box facing the foot bar 🦢 is a wonderful way to assist your clients into extension with concentration and control! It's one of my go to extension exercises on the reformer.😍Class was using one blue spring. Teaching tips: lower the bar to decrease the amount of extension possible; decrease the spring load for more of a upper body challenge, especially in the lats; Palm the bar instead of gripping with the fingers, to allow the palms to move slightly and keep the wrists relatively straight.This can be done with no springs for advanced movers. . . . #pilatespowercenter #pilatesswan #reformerswan #matonthereformer #swanonreformer #swanpilates #pilatesbox #pilateslongbox #pilatesextension #reformerclass #reformerbasics #arroyograndepilates #pismobeachpilates #805pilates #slowupforpilates #pilatesgals #concentrationandcontrol #balancedbodyinstructor #basipilatesinstructor #stottpilatesinstructor

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I ❤ pikes. Here I am doing a @pilatessuspensionmethod 2.0 😍advanced plank flow😍 including Side Plank Scissors and Top Leg Kick from the Cadillac, Twist from the mat, 🐘Elephant (AKA Hamstring 3) and 🐘Progressive Flat Back Elephant (AKA 🧗‍♀️Mountain Climber) from the chair repertoire. PSM helps improve my Pilates practice🤩 . . . #pilatespowercenter #trxpilates #pilatestwist #matpilatestrx #pilatestrx #pilatessideplank #sideplanktwist #pilatessuspensionmethod #trxforpilates #trxpilatesflow #trxsideplank #trxpilatesfusion #suspendedpilates #trxsideplank #trxpilatesworkout #trxpike #pikesfordays #arroyograndepilates #pismobeachpilates

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💥Front/Side/Back Split Flow💥standing on the "side box" and using the magic circle. I just started exploring the sitting box from the side of the carriage for some interesting standing leg work! Watch for my favorite, the side split skater with Figure 8 arms. I was using 1 red spring and only did a little snippit of each variation and I am trying to squeeze the ring with each leg movement for added arm work, 1 to 2 reps. For a full flow I did 4 of each and that is a challenge. . . #pilatespowercenter #pilatesglutes #instapilates #backsplits #pilatesskating #pilateslegseries #magiccircle #pilatesflow #pilatesring #reformervariations #reformerworkout #standingreformer #pilatessidesplits #pilatesover60 #reformerflowinspo #pilatesbox #pilatesathlete #pilatesreformerexercises #pilatesskater #arroyograndepilates #centalcoastcaliforniapilates #creativepilatesworkouts #pismobeachpilates

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💥All 4's Progression💥Jeannie, age 81, showing her ability at core stability, is demonstrating this challenging progression from all 4's to plank to pike! Jeannie has been doing Pilates for 15 years at Pilates Power Center and never ceases to amaze us all! #pilatesatanyage "Contrology (Pilates) is designed to give you suppleness, natural grace, and skill that will be unmistakably reflected in the way you walked in the way you play and in the way you work." -- Joseph Pilates . . . #pilatespowercenter #pilatespower #pilatesbody #pilatesplank #pilatespike #pilatesover80 #pilatescommunity #pilatesposture #balancedbody #pilateseveryday #pilatesgirl #pilatesisforeverybody #realclientsrealpilates #sanluisobispopilates #arroyograndepilates #805pilates #josephhpilates #pilatesquotes #balanced_body #pilatesstylemag #pilatesanytime #polestarpilates #pilatesinspo #agelesspilates

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pilatessuspensionmethod. Love this PSM Foundation Book exercise : 
Superman from the Standing M

Love this PSM Foundation Book exercise : Superman from the Standing Mid Back Series. Shown perfectly by these gals. #Repost @pilatespowercenter with @make_repost ・・・ Love 💖 the @pilatessuspensionmethod Superman - aka Superwomen❣ (this time in Pilates V) and Coordination (in parallel) a flow from the PSM Foundation Standing Midback Series, for a super core challenge for my classes, always a work in progress😍 to improve core strength, coordination and balance💥 . . . . #pilatespowercenter #pilatessuspensionmethod #suspendedpilates #arroyograndepilates #pismobeachpilates #805pilates #pilatescorestrength #enjoyslocalpilates #pilatesbooks #pilatescommunity #pilates #pilatesinspiration #pilateslovers #pilatesexercises #pilatesmatwork

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pilatespowercenter. 🧜‍♀️A Mermaid Flow🧜‍♀️ Getting in some yummy spinal movements in the

🧜‍♀️A Mermaid Flow🧜‍♀️ Getting in some yummy spinal movements in the Z-sitting position this morning, before it's too hot 😎. It's going to be in the high 90s here in slocal today🔥 One blue spring. Teaching tip: If you tend to be side bent in z-sitting, use a yoga block under the sit bone closest to the footbar to make sure shoulders are level and opposite hip bone is dropping down, when doing the movements, as you can see I'm doing here. To mix it up I'll do two or 3 of the moves in a flow of 4-6 reps each.😄 . . . #pilatespowercenter #pilatesmermaidstretch #pilatesmermaids #pilatesstretch #pilateslovers #pilatesmermaid #mermaidpilates #mermaidpilatesreformer #creativereformer #creativepilatesworkouts #reformerflowinspo #reformerflow #pilatesarms #pilatesarmseries #arroyograndepilates #slopilates #slocalpilates #centralcoastcaliforniapilates #spinalarticulation #pilateseveryday #ilovepilates #polestarpilatesinstructor #balancedbody #pilatesreformerexercises

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Some simple ideas to start your Monday that everyone can do!:💥 Seated arms with added spinal movements💥 straps crossed, one red spring. Note the change in grips as I go along. Can be modified for all levels! For osteoporosis, hinge and extension only! I love Open Elbows and I saw @christian_teutscher do a version last week, so expanded on that movement, with arms facing back. Thanks, Christian #yourpilatesinspiresme . . #pilatespowercenter #pilatesarmseries #reformerworkout #reformerarmseries #reformerarms #reformerflow #reformerflowinspo #reformerarmwork #pilatesarmsequence #openelbows #pilatesstrong #pilatesstudio #creativepilatesreformer #creativepilatesworkouts #arroyograndepilates #pismobeachpilates #sanluisobispopilates #805pilates #enjoyslocalpilates #balancedbody

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Love 💖 the @pilatessuspensionmethod Superman - aka Superwomen❣ (this time in Pilates V) and Coordination (in parallel) a flow from the PSM Foundation Standing Midback Series, for a super core challenge for my classes, always a work in progress😍 to improve core strength, coordination and balance💥 . . . . #pilatespowercenter #pilatessuspensionmethod #trxforpilates #trxpilatesflow #pilatestrxworkout #pilatestrx #pilatessuspensiontrx #suspendedpilates #trxpilates #trxpilatesfusion #trxpilateslove #pilatesfortrx #arroyograndepilates #pismobeachpilates #805pilates #trxclass #pilatescorestrength #enjoyslocalpilates

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Fun Friday with the #rotatordisconthereformer 😎 Teaching tip: remember when using hand weights, the resistance always goes straight up and down with gravity↕️, not side to side↔️. So if you're standing, holding weights out to the side and you move the arms in and out like hug a tree, basically you're just using your external rotator muscles to stabilize the shoulder. To work the shoulders as the prime mover with hand weights you need to move the weights up and down, then you're going against gravity ↕️🙂 you can vary the movements as you go up and down to change the angle of pull on the shoulders as I'm doing here👍 . . . #pilatespowercenter #rotatordiscs #reformerwithprops #reformervariations #rotatordisconthereformer #pilatesrotatordiscs #pilatesvariatons #rotatordisc #pilatesarmsequence #pilatesarm #creativepilatesworkouts #balancedbodyequipment #balanced_body #pilatesforshoulders #pilatesforbodybuilders #pilatesforbalance #arroyograndepilates #slocalpilates #centralcoastcaliforniapilates #basipilatesinstructor #balancedbodyinstructors #polestarpilatesinstructor #stottpilatesinstructors #ncpt #pilatesover60

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@pilatessuspensionmethod 💖 Supine Single Foot Flow 💖 from the PSM Foundation workout. First, supine, foot on the top handle, doing split, bicycle, and leg circles with hips up. Then switching feet in the heel cradle for climb a tree. Then repeating on the other side. Sometimes I teach the first move by lifting and lowering the hips with each gesture leg movement, doing 5 of each, and then progressing to this version.😍 . . . . #pilatespowercenter #trxhippress #pilatestree #pilatesclimbatree #pilateslegseries #pilateslegs #pilatessuspensionmethod #trxforpilates #pilatestrx #trxpilates #pilatesfortrx #trxpilatesflow #pilatessuspensiontrx #trxstretch #suspendedpilates #arroyograndepilates #pilateseveryday #creativepilatesworkouts #arroyograndepilates #pilatesinpismo #sanluisobispopilates #slopilates #pismobeachpilates #pismobeachfitness

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#corealign 💥Single Leg Flow of 5💥on one cart using 1 gray and 1 peach band, 6" moon box and starter block🔥 Scooter, single leg jackrabbit, pike with free leg crossed, single leg pike, lunge to single leg pike . . . . #pilatespowercenter #bbcorealign #corealigntraining #corealignlovers #corealigner #corealigninstructor #corealignprogressions #corealignpilates #corealignworkout #singlelegpike #pilateslegseries #pilatespike #pilatesjackrabbit #pilateslegseries #corealignexercise #corealignstudio #corestability #arroyograndepilates #slocalpilates

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It's always a good day for 😍 teaser😍 Pilates Suspension Method Style! PSM, developed by the awesome Rebecca Beckler @pilates949 , is a part of all of our Pilates mixed apparatus classes from beginning to advance levels. . . . #pilatespowercenter #teaserpilates #pilatessuspensionmethod #trxabs #trxforpilates #trxteaser #trxpilatesfusion #trxpilatesflow #matpilatestrx #pilatesteaser #pilatessuspensiontrx #suspendedpilates #pilatestrx #arroyograndepilates #pilatesvariations #pilatesmat #805pilates #pismobeachpilates #sanluisobispopilates #centralcoastcaliforniapilates

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Variations of the 💖 windmill 💖 with a single foot in the strap, first the classic, second adding diamond legs, and third inverted windmill variation...can you vizualize windmill blades turning as I go down from an inverted position?🙂 . . . . #pilatespowercenter #feetinstrapspilates #feetinstrapsvariations #feetinstraps #pilatesfeetinstraps #reformervariations #reformerfeetinstraps #pilateswindmill #creativepilatesworkouts #centralcoastcaliforniapilates #pilatesstrong #arroyograndepilates #pilatesstylemag #pilateseveryday #balancedbodypilates #polestarpilates

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Part 2 of the #pilatesdowel attached to only one end with a mixed grip 🔥challenging the obliques in spinal flexion, extension, and rotation 🔥 this time from a seated position. The spinal extension feels awesome 😁 I'm using one red spring. You might notice I'm using a spinal support for my tight low back to pad the carriage up to meet my low back as I roll down. See my September 27th post for a variation on the Cadillac with the dowel in a vertical position which is something I learned from @jillianhesselpilates, second generation Pilates teacher, and inspired all of these posts because #yourpilatesinspiresme 💖 . . . #pilatespowercenter #pilatesobliques #pilatespole #rolldownbar #creativereformer #pilateseveryday #pilatesspinalbliss #arroyograndepilates #slocalpilates #805pilates #sanluisobispopilates #pismobeachpilates #spinalarticulation #pilateswithprops #reformervariations #reformerwithprops #pilateslife #strongwomenstayyoung #creativepilatesreformer #creativepilatesworkouts #spinalextension #pilatesabsworkout #reformerrolldown #pilatesrolldown #pilatesmovesyoucanuse

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