Proactive vs Reactive

Believe me, I know how it feels. A new year rolls around and while you’re supposed to be full of hope and promise, instead you’re full of dread. Your to-do list is swallowing you whole, you have no idea how to make your dreams and goals a reality, and you can’t remember not feeling overwhelmed running your business. In the past weeks, I’ve been sharing what I’ve learned from one of the most productive and successful business women I know. This system has changed my business and my life. Being in control of your efficiency is THE key to having the life and business of your dreams. It’s time to step up your game. Check out this video where I break down my process:


As promised below are is the step by step process I use to make my magic, including links to my templates and PDF worksheets:

Step One. Create a Painted Picture.

Step Two. Define your goals and plug them into your year

Step Three. Create Task Lists. (Here’s mine to help you get an idea of what I do;)

Step Four. Schedule them immediately!

Finally, I challenge you to do at least ONE of these steps in the next week. Leave your insights, comments, and questions below. I want to hear from you!

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My Kick-Ass Yearly Planning Tool

 

set-goals-like-the-pros-just-in-time-for-new--L-MKilrmHopefully by now you’ve completed my Painted Picture exercise from the last newsletter. If you haven’t go here to get the deets. You’re probably saying to yourself, “So, now I have the picture in mind, how the heck do I make it a reality?” The next step is what separates the women from the girls (or men from the boys). Traditional goal setting has  you writing resolutions, goals, or dreams but gives no direction on how to actually make them a reality. The problem isn’t with your ability to dream or plan, your problem is with the follow through. Never fear, Lindsay’s here! I have the plan to resolve your resolutions! No longer will you feel overwhelmed by the enormity of your tasks, or the scope of the life you want to live. This is THE system I use, and the one that will change your life and business for the better.

Using the calendar chart I’ve created, plug in any trips, family, commitments, or vacations you know you are taking next year. If you’re a paper kinda gal, write in pencil, (trust me you’ll want to make changes) Next, take a look at your ten goals you narrowed down in the Painted Picture exercise. Here’s the hard part- place each of the goals into the months you’d like them to be achieved by. Suddenly your year doesn’t look so open does it? Thought you could visit Grandma, get the kids into that exclusive day camp, and go back and get your masters degree…all in the month of June? Think again. This is where you have to get really honest with yourself and maybe even give yourself a smack-down. You want your new year to be productive NOT destructive. One of the problems with planning and productivity is that we (as in you AND me) tend to do the following: over estimate the amount of things we want to get done and underestimate how much time everything actually takes.

I have good and bad news. The bad news is by looking at your year, you’ll realize that you won’t be able to do as much as you’d like, and have to pare down. The good news is by trimming your list, you’ll actually accomplish what you set out to…and like a rock star!  Play around with this calendar for a bit. See what you can comfortably do in a month without tearing your hair out. The third and final step in this process will be to actually map out EVERY step in each goal, but don’t worry I’ll help you with that. For now, take a breath and start to envision the best year your business has ever known!

 

Balance is an Illusion

 

You see it everywhere- “Find balance in your life” “Balance work and play” even the “balanced diet”. Well honey, I have some news for you that you may not like…balance is just an illusion. Yes, that’s right, like a shiny oasis in the middle of a desert, balance is a place you never seem to reach, simply because it doesn’t exist. I feel duped just like you. I’ve read every article on the subject, poured over many a self-help book, watched every Oprah episode that claimed to help me regain the balance I had lost, but nothing changed. I was still chasing balance like it was a sample sale at Barney’s. The thing is- you can’t regain what you never had. Balance is ever-changing and in the rare moments that the scales sync up- they tip yet again.

I propose a new way to view life’s equilibrium, a paradigm shift in steadiness. Life guru Danielle LaPorte has a new program all about goal setting and the disappointments that come from not meeting yourself where you had planned to be. The rigidity of goals and balance don’t allow you to be in the moment and follow how you feel day to day. For this very reason, I stopped putting my workout schedule on my calendar. Gone are the days of forcing myself into my skinny spin pants when the previous day was a particularly tough one filled with lots of cookies, too much Cava, and too little sleep. Instead, I’ve learned to bend my knees, kneel down, and meet my inner child right where she is. I look her square in the eyes and sweetly ask her, “What is it you need today, sweetheart?” If that’s a nap, a little walk, or a snuggle with my dog- I honor that.

Turns out that when I stopped hammering myself on what I “should” be doing or chastising myself for who I “should” be instead of who I am…everything got balanced ok on its own. So, I opened a fresh page of my journal and wrote out my new credo. I want to share it with you:

  • Lead with your heart not your head. I like to think I’m a pretty smart gal, but when it comes to knowing what’s best for me my brain can get me all tripped up. When I can turn off my endless stream of thoughts and breathe, I can open to what my soul knows . This takes time- heck, I’m still working on it. My bossy brain spent its whole life notifying me what I’m required to feel, believe, or be.  Unfolding into yourself takes time and patience, but I promise if you follow your heart you’ll always be exactly where you need to be.
  • Catch more flies with honey. Kindness is key here. I know. I’m guilty of more than one occasion of emotionally thrashing myself for some mis-step or mistake. Then afterwards I waste time licking my wounds and trying to rebuild what was broken. Showing yourself the affection and care you would for a child will get you where you want to be much faster and much easier. Not to mention with much less scarring…
  • Just be. We live in a culture of smart phones, constant buzzing, rushing with time flying us by. Especially in my city, New York, we’ve lost the ability to s l o w things to a roll and enjoy the scenery. My yoga practice and meditation help me steady my frantic pace and bring me back to the moment. The present is just that- a present. It’s not about the 5 lbs you want to lose or the 5 lbs you gained, because it’s just what it is right now. So, if all we have is this moment why not just be here with whatever it brings.

So, stand up, steady yourself and find the “balance” of the moment, because in the next one, you’ll just have to find it again. Knowing that my dear, is true balance.

At FORM we know how the struggle for the illusive balance can get you down. Our expert instructors can get you as balanced as you can be. Email our Pilates Concierge and let her set you up with your first session today!

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The Secret To Having THE Life and Business You Want

What is the picture of your future? Have you projected where you want to be in 6 months, a year, or even three years? Does the thought of this make you puke a little??? Let me put it this way- would you hike an unknown trail without a flash light? Hell no! So why are you trying to run your business while you’re in the dark? The key to being more productive, accomplished, successful, and affluent is creating the blueprint of your dreams. Once you have your plan you’ll know what projects to put your precious time into and can strategically plan out the steps to create the life and business you really want. Here’s how:

Sit down, either with your favorite journal or in front of your computer. Lean out into the future three years. Why three years? Well, mostly because one year will fly by before you can blink a mascara-ed eye, and five years will seem like an eternity and you won’t be realistic.

Get Clear. Be very specific with what you want and cover all areas of your biz and your life: Revenue, profit, staff, how many hours a week you want work, where you will live/work, what you want the state of your body to be, how you want your relationships to work, personal finances, etc.

Don’t get hung up on the details. This is a living document which means it will change and grow. Just get a first draft down on paper and then edit yourself later. As you start to identify your passions and wants you’ll find somethings won’t make the list.

Next, using the picture of where you wanna be, take up another sheet of your journal. Open a new doc. Brainstorm all the things you want to accomplish just this year. Make sure your list has both professional and personal goals. I want to be 10,000 richer. I want to have 50 new clients. I want to have twins. You get the idea.

Now, take a black sharpie and circle 10 things you really want to do. Voila! Here’s your goals! Clarity is power. You have the power to be you want to be.

“Whatever the mind can conceive and believe, the mind can achieve.” -Napoleon Hill

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Want more tips and help getting clear on where you’re going in life and in business? Join us live and in person, Friday January 17th 1-3pm at FORM Pilates USQ. First celebrity Pilates instructor, Lynda Lippin will be spilling the beans on how to get high profile clients and work abroad. Next, I’ll guide you through my process of getting more done and answer your most burning biz-nass questions. Get more info and reserve your spot today here!

 

Airplane Pilates

Long flights can make your body tight and your sour your disposition. Do these simple exercises anywhere, even in coach.

TV Stretches

Begin seated, feet flat on the floor, knees tracking right over your toes.
Tilt your head to the right bringing your right ear towards your right shoulder. Switch sides twice. Hold the last time each side and give yourself a gentle stretch with your hand. Now, turn your head to the Right then to the Left. Repeat twice. Hold the last time, curling your chin into your ampit and possibly using your had on the back of your head to increase the stretch.

Finally, interlace your fingers behind your head. Curl your chin to your chest and gently stretch.

The Hundred Breathing

Seated tall, inhale for a count of 5 then exhale for a count of 5. Do ten sets of this breathing concentrating on keeping the powerhouse pulled in and up and breathing into your lower back and sides.

Cat and Cow

As you inhale, arch your back opening your collar bone and tilting your tailbone towards the back of your head.
Exhale round your spine trying to bring the crown of your head towards your tailbone. Keep the connection to the powerhouse throughout

Knee Stirs

Sitting tall pull your right knee into your chest.
Without moving anything but your arms circle the knee in the hip joint three times in each direction.
Think of using your powerhouse to move your knee not just your hands.

Knee Holds

After the last knee stir hold each knee into your chest with your powerhouse for the count of five.

Side Bend

Sit tall and cross your arms across your chest.
Pull your powerhouse in and up and bend right then left just moving your upper body not your hips.

Twist 

Stay in the same position and now twist the upper body to the right then the left, avoiding moving your hips.

Roll Down

Inhale sit up tall. As you exhale curl your chin to your chest rounding your spine forwards your knees. Keep your tailbone and sits bones pointing straight down towards the floor and avoid “tucking” the pelvis under.

Then roll up sequentially through your spine until you are sitting up tall once again.
Repeat this three times. On the last rep reach down and grab onto your ankles to get a deeper stretch.

Hamstring Stretch

While standing, open your feet hip width apart. Place your hands on something hip height and bend your knees a lot. Arch your back and try to keep your tailbone sloped upwards as you attempt to extend your legs slowly.

2×4

After your stretch stand in a small Pilates stance (heels together feet no wider than a fists width apart) Place one had on a seat back or wall.
Bend your knees keeping your heels on the floor. Lift just your heels glued together. Then extend your legs, finally lower your heels to the floor.

Repeat by starting with straight legs, lifting your heels, bending your knees, lowering your heels, straightening your legs. Keeping the powerhouse engaged and your heels superglued together the whole time.

Take this workout on the road and let us know if it makes you feel like a million bucks! Share it with other road warriors and leave your comments below. If you want more info on how to take Pilates with us and stay out of travel pain click here.

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The Proof is in the Pilates

trust-meThings are going well with your Pilates business. You have your own clients. They’re loving Pilates, taking steady sessions, and referring others to you. If that’s the case, why is it that while things are going well, you can’t seem to make the jump to the next level? You’re still struggling month to month to pay your bills and get ahead. When clients go away for  a week or two you feel like you’re gonna tear your hair out or have to move back home with your parents just to make the rent.

While the studio is filled with others just like you, there’s that one Pilates instructor teaching on the reformer next to you that somehow gets celebrity clients and high profile gigs. You’re both qualified instructors, teaching your booties off, making clients smile. So how is it that she’s succeeding and you aren’t? Easy. It’s a little thing called social proof my dear. Social proof.

Never heard of it huh? Chances are you’ve seen other’s social proof without even knowing it. You’ve see the write up about Pilates so-and-so did for Health mag. You’ve read that tweet about how a certain client LOVED her session with what’s-her-face. That’s the proof and it’s pretty powerful. Those simple mentions are what makes a non-believer into a convert. A potential client into a paying one. Wondering how you can get some proof for yourself? Here’s three simple ways below:

  • Help a Reporter Out or HARO as it’s cleverly called. Writers have stories for which they need sources. That’s where you come in. You are the expert in your field (remember the $2000 plus you spent on your cert?) and it’s time to tell the world about it. Subscribe to HARO to get daily updates on queries that you may be able to lend a quote, tip, or get interviewed
  • Get your clients to testify Testimonials are one of the main reasons someone decides to book with you or not. Prospects want to see that you changed people’s lives, helped alleviate their back pain, or even made them fit into their wedding dress. This is proof. Having quotes from clients that love you and are devoted to you makes makes a huge difference. To get the goods, ask nicely, get permission, and be specific about what you want to hear. Then pimp that stuff out on your website and marketing materials!
  • Earn some props Give good love, get some back. If you give killer sessions and your clients are singing your praises, ask them to shout it out! Merely ask them to tweet about you or post about it on their Facebook wall. It’s extra nice (and the best way to ensure your request deliver results) to offer a little incentive which could be anything from a free mat class to a percentage off their next package. Then RT and re-post those puppies asap.

Getting authentic praise will take some work and patience. Just follow these simple steps and with you’ll be on the way to building your tribe. The more the word gets out how major you are as a Pilates instructor people will be waiting in line to book.

Not quite sure if you’re ready to get your coaching on? Enter your deets here and let’s stay in touch!

 

 

What I learned from Irene (the hurricane, not the person)


Living in NYC we are not accustomed to too many natural disasters. With the exception of the occasional blizzard or thunderstorm, we are most familiar with crowds, traffic, vermin, and trash (lots of it). So, when this week we are assaulted with not one, but two natural disasters, we were obviously at a loss on how to cope.

Things started off with a bang (literally) on Thursday with a rare earthquake. I’m a Californian, so I didn’t blink an eye at the small jolt that rocked Manhattan. Then, soon after, came reports that a hurricane pummeling islands off our coast was projected to blow our way. “We don’t have these problems in our big city”, we found ourselves mumbling under our breath. Now, there’s rumor that hurricanes can hit our area, but in reality it is a rarity. The last full blown papa hurricane (not downgraded to a tropical storm) was in 1938. The storm killed 10 people and caused millions of dollars in damages. Keep in mind that in the 19th century there weren’t any satellite pictures or overzealous T.V. news reporters to warn the unsuspecting population. So, as our storm threat grew, so did our modern day media frenzy. The press was having a field day. Fears fanned, I watched my friends hunker down- hoarding bottled water, canned food, and in typical NY fashion, booze. As the evacuation warnings turned into evacuation orders they found themselves glued to the news. The mayor was on T.V., and speaking Spanish for that matter. This was serious. Muy grave.

In the spirit of defiance, some New Yorkers took the laissez-faire approach to emergency preparedness. Scoffing off the predictions, sure that the local dive bar, nail salon, and diner would stay open during Armageddon. They carried on life as usual, almost until the end. Only did it truly sink in when they discovered the subway had been shut down and the corner store shelves were bare. They appeared impervious to the anxiety, but deep down were crossing their fingers and toes that they’d be all right.

My one and only experience with a hurricane was one summer trip to Mexico. A category 5 hurricane had it out for me and a few of my friends on our vacay to Playa del Carmen. When the broadcast that a hurricane was advancing, the calm cool, we’ve-been-here-before Mexicans found pleasure in scaring us gringos with hurricane horror. As I chuckled them off, inside my panic was growing, much like the hurricane itself. My first instinct was to get out. I mean, it’s one thing to experience an act of God and live to tell about it, but another thing to meet it while on foreign soil (especially someplace you can’t even drink the water!). Unwelcome thoughts turned me into the neurotic one of our bunch- traveling to the internet cafe twice a day to track it’s progress, calling home every chance I could get, and contemplating changing my flight to come home early. My housemates were more blase about the whole thing, and thought my reaction was ludicrous. I eventually swallowed it down and tried to deny the inevitable, but fate, as it’s prone to do, caught up with us. When it was certain that the hurricane was rolling in we began to bicker and plan a panicky escape.

I made it home, just by the hair on my chinny chin chin, but vowed to do things differently if there was ever a next time. Hurricanes like so many things in life, are beyond the reach of our control. It’s futile to obsess about the unknown, when the next day can bring a sunny sky, destruction, devastation, or flooding rain. On the b-side, feigning ignorance may lead to momentary bliss, but it could also leave you wishing you’d purchased that raft at the supermarket when you had the chance. Living means being sentient to the moment that surrounds you. It is possible to have your eyes wide open without being hypnotized by fear. If balance is key, how else can I be both prepared and yet detached, form obstacles and outcomes in my daily life?

“If you have fear of some pain or suffering, you should examine whether there is anything you can do about it. If you can, there is no need to worry about it; if you cannot do anything, then there is also no need to worry.” The Dalai Lama

Braving Boroughs- Crazy, Sexy, Lecture

Kris Carr and Gabby Bernstein

Looking for adventure, my girl Jen Seracuse and I signed up for a seminar via VItal Juice, guided by wellness gurus, Gabrielle Bernstein and Kris Carr. The ticket price was right and we figured that at minimum we would create some good karma just by attending. So, last Wednesday we shimmied over to the Center in the West Village with open minds- but still with question marks hovering above our heads. We had quickly signed up and paid our $15, but had no idea what was in store. Does attending a health seminar make you healthier just by proximity?

We arrived to the event early to an already half filled multi-purpose room. The audience consisted mostly women our age, in our industry, with similar trendy attire, well coiffed hairdos, and manicured hands. There we were- in front of our mirror that was the crowd. We checked in and nestled in our seats. Glancing around we noticed the speakers, like mini-celebrities greeting admirers, snapping photos, and signing book copies. There were handouts left at our chairs, with information on the evenings topics, and when the event began to get underway, the filled to capacity room buzzed. Wellness warriors around me busted out their notebooks and pens, prepared to hang on every word.

The first speaker, Gabriel Bernstein, or Gabby as she invited us to call her, is coined as a next generation guru, motivational speaker, life coach, and author. Although in her past life she was a cut throat PR maven, she’s slowed her roll and now focuses her influence in more esoteric matters. Mentored by Marianne Williamson and steeped in teachings from A Course in Miracles, Gabby is the hip modern-day sage. I align myself right in the center of her intentions and substance. She’s bolstered my belief in the power of prayer, positive thinking, and meditation. She has reminded me that “I am entitled to miracles”. Clothed in a leather mini, twirling her long lustrous locks while delivering her message to her screaming ‘Spirit Junkie’ fans, she is able to bring spirituality to my generation.

Next up was Kris Carr, and the reason I paid to sit in an uncomfortable chair for two hours. I was introduced to Kris through Marie Forleo, another motivation orator that I think is hilarious and worthwhile. Marie had Kris on one of her vlogs one day, talking about her new book about health and wellness, Crazy Sexy Diet. Turns out Kris is more than just another diet educationist. Diagnosed with inoperable, incurable cancer at the ripe age of 31, the former struggling actress took matters into her own hands. She started with an inspirational documentary of her journey and then published two books many use as manuals for holistic healing and well-being. I have Crazy Sexy Diet right on my nightstand and am honestly into what this girl is saying. I was anxious to see what she was like in living color, and Kris didn’t disappoint. Her theatrical background made for a natural humorist, after all not many can make bodily waste and green juice sexy, but she does it. With a streak of pink hair flowing down her back, I witnessed Kris incite hope and spark where little was before.

I often find myself stradling a line between abhorring coffee while shunning flesh, and eating donut burgers while nursing a rum and diet coke. I suspect I’m not alone. Most of us waffle between this saint and sinner behavior, and have definite judgements about which side we ‘should’ stand on. Maybe we’re just where we need to be- right smack dab in the middle.

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Method or madness?

vibra-belts

I am a professional Pilates instructor which means I operate in world where exercise fads change as quickly as the clothes we take on and off our backs. Back in the day there was Jazzercise. Then came Tae-bo (I admit to being sucked into that one grunting and punching in a carpeted room that reeked like prespiration). Followed by the likes of 8 Minute Abs, Buns of Steel, and of course Suzanne Somers’ Thighmaster. Today we bow at the altar of Soul-Cycle, Physique 57, or Tracy Anderson. We fuel the fad like a flame by stoking it with our demand to have the perfect body- and right now! So when this ‘new’ thing (Pi-LOTTS?) enters the scene we roll our eyes back in our head with doubt. What can Pilates do for me that all the other fads could not?

images
Although many uninformed self-proclaimed fitness buffs merge it with all the other flash in the pan exercise regimes, Pilates is not a fad. It is actually older than most of the originators of these so called “methods”. Pilates began in 1914, with Joseph Pilates who was born with various ailments such as Rickets and Asthma, but had a penchant for anatomy and health. He developed his system of body balancing called “Contrology” while in a WWI internment camp. When he immigrated to the states in 1926 he opened the first Pilates studio here in NYC. Joe’s philosophy was to stretch, strengthen, and balance the body. This creates a healthy body in and out with a supple spine, increased circulation and breathing capacity, as well as mental stamina and alertness. Pilates leaves it’s impression on all areas of the practitioners life.

Today, before my session with Bob Leikens, we got to talking about this fad foolishness (It was peaked by my interest in what he thought of Power Pilates’ new ‘Beyond Barre’ classes). “I just don’t understand why these kids are so crazy over this?”, he muttered in his thick accent. “If you want to do ballet, take a ballet class! People these days have the attention span of a fly. They get bored, so they try to create, create, create these watered down classes. If they’re bored it’s because they’re not focusing, distracted and just want the results without doing all the work.” I can certainly see his point. While I like to dabble in trendy calisthenics, I never stray long and always seem to make my way back to deeper techniques like Pilates or yoga. Does that mean that a true method has ancestry with deep roots that can lead you places you never thought you’d go?

What is a method anyway? According to Wikipedia a method can be defined as- ‘a systematic and orderly procedure or process for attaining some objective.’ Though there is much written about the man himself, there is hardly anything in writing about the challenges he must have faced constructing his method and what he was confronted with in it’s inception. What we do know is that he poured himself into anatomy and physiology books, watched the movement of animals for hours, and practiced various disciplines himself including yoga, boxing, and gymnastics. His commitment to well-being went farther then a 6-pack and a tight bum- it was complete healthiness. Trial and error lead way to a lifetime of practitioners and lives transformed.

So, as Seth Godin posted in his blog the other day, quoting Sarah Jones, “the market has become a swarm of fleas” or “Un essaim de puces” in french. ‘Short attention spans, flitting from place to place, a hit and run culture.’ When you practice a true method it’s results are cumulative not waning. The depth for progress is limitless with the road leading you there full of obstacles and surprises.

Come and join my team at FORM Pilates Union Square and learn the method for yourself! We are a fully equipped boutique studio in the heart of NYC with a unique way of bringing the joy of Pilates to you. Find out how FORM works or email studio [at] formpilates [dot] com our Pilates Concierge for more info.

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Pillow-lates!

If you live in NYC like me chances are your apartment is the size of a postage stamp! Recently a friend of mine on Twitter told me she hadn’t been doing Pilates because she had no room in her tiny abode. Nonsense!!!! You can easily do Pilates right where you lay your head with extra benefits! I’m calling it Pillow-lates!

The softness of your bed creates even more resistance and puts you deeper in your “powerhouse” or core. Any of the Pilates repertoire can be done above the covers but here’s a 5 minute routine you can do to get you started!

The Hundred:
Start lying on your back. Bend your knees into your chest. Curl your upper body off the pillow. Stretch your legs out 45 degrees and begin pumping your straight arms up and down, beating your wings like an angry bird. Inhale for 5 counts. Exhale for 5 counts. 10 sets of this make 100. Keep your eyes focused on your abdominals pulling your abs in and up the whole time.

The Half Roll-back:
Begin seated with your feet flat on the bed, legs together, knees bent at a 45 degree angle. Place your hands behind your knee creases and tilt your tailbone under, to the back of your knees. Start to round your lowest vertebras toward the mat behind you as you straighten your arms, without moving your hands. Keep your gaze on your abdominals and pull them in and up. Round back forward keeping your tailbone tucked under and your abdominals pulled in tightly. Repeat 5 times concentrating on leading with your lower back and not your shoulders.

Rolling like a ball:
After your last half roll-back, sit forward on the bed so you have plenty of room behind you. Begin just like the half-roll back, this time lifting your feet off the mat once you’ve rounded your lower spine. Dive your head between your knees and make sure you are behind your sit bones. Pulling back in your abdominals roll this ball shape back and then back up with minimum momentum. Make sure your feet don’t touch the sheets when you come back up. If you can’t roll with a rounded spine, practice just the balance.

Partial Ab Series:
After rolling like a ball, lie back down and bend your knees into your chest. Curl your upper body up off the mat and look into your abdominals.
Single leg Stretch: Place both hands on your right knee, pull it into your chest as you stretch your left leg out on a 45 degree angle. Switch. 6 sets.
Double leg Stretch: Pull both knees into your chest, head off the mat. Stretch both legs out 45 degrees as you reach your arms long by your side. Inhale, then as you exhale return to your beginning position by bending you knees back into your chest. 6 sets.
Scissors: Knees into your chest again, head off the mat- extend both legs up to the ceiling placing both hands behind your straight right leg. Lower your left leg to 45 degrees. With both legs straight, switch them or scissor them back and forth grabbing behind each leg and pulling gently. 6 sets

Cat and Cow: Finish this basic routine by coming up to your hands and knees. Place your hands directly under your shoulders and your knees directly under your hips. As you inhale, arch your back, lifting your chest forward and your tailbone back. Exhale and round your spine looking into your abs curling your tailbone under. 5 sets and finish the last one by sitting your sits bones back to your heels and rounding your spine like a yoga child’s pose.

Want to get the full experience of Pilates? Visit FORM Pilates NYC for a customized Pilates workout that includes working on the apparatus in a private boutique environment. Get started for just $250 here. Don’t live close enough to visit. Grab our Beginner Mat DVD for the studio experience right in the comfort of your home.

 

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