Amanda and her family

Here are some tips that I, and other teachers I know who wear multiple hats, have found to work:

1. Organization: Whether you have a paper planner or you use an electronic system, you MUST know where you are supposed to be and when, and with whom. I use an iPhone and have all of my classes and private lessons on my calendar so I don’t miss anything.  I also put important work meetings or other appointments on the same calendar so that if I need to adjust my schedule I already know when I have other commitments.
2. Flexibility: (And I don’t mean in my joints.)  My family, my various bosses, and I all need to be incredibly flexible.  In order for me to teach, some days my husband leaves work early to pick our daughter up from daycare; and sometimes I have to adjust my day job schedule to accommodate clients.
3. Understanding: Understanding from family and co-workers is almost as important as flexibility.  In addition to her job as a Physical Education teacher at a private school, Brenda Schumacher, runs InsideOut Pilates and Fitness Studio from her home.  “My kids and husband come first so I ask them to help me set the appointment availability for clients. We set out the number that we want to have on the books and we stick to that number and time slots. But even though I love both jobs it does get tiring juggling and changing gears from a job to clients. To stay motivated and intrigued, I read textbooks on the body as well as Pilates’ books—this also helps me to grow and that seems to keep the passion alive.”
4. “Me” Time: As a mother, this is one of the most difficult challenges. Because I have two jobs, time for me is often the easiest thing to cross off when my schedule becomes too full.  However, it is essential for my sanity, my teaching and my work as an employee and a mother.  I usually try to exercise for 30-45 minutes in the morning and then for 30-40 minutes during my lunch hour.  This gets my day going and gives me energy, and it also gets me away from my desk during the day without the expense (financial and nutritional) of eating out.  I also treat myself to at least one nap every weekend.

It is a lot like having your cake and eating it too. I enjoy my office work and I also enjoy teaching Pilates.  These tools have helped me balance two demanding jobs while enabling me to have a personal life too.

Power in the golf swing is created in a couple different ways. Number one is the golfer’s swing efficiency. Simply put, does the swing maneuver and sequence lend itself to maximum power? For example, golfers who have swing faults such as Early Extension (hips move toward ball during the downswing causing a loss of posture), Swaying (hips move away from the target in the backswing) or Sliding (hips move toward the target on the downswing and during impact) are losing power because much of their energy transfer gets eaten up by unwanted movements. These movements are generally caused by weakness in the glutes and legs. Building strength in these areas can help golfers become more stable in their lower bodies allowing for a better transfer of energy.

The following three exercises can help build lower body strength and stability. All are based in Pilates and utilize Thera-band type resistance bands.

Quadruped Hip Extension Pilates Exercise

This Pilates exercise targets the glute max, shoulder and hip stabilizers, and hamstrings.

1. Begin by wrapping the center of a band (approximately 6 feet in length) over the bottom of one foot then bring the ends of the band up into the hands.
2. Get on all fours (quadruped position) with knees below hips and wrists below shoulders. Before beginning the exercise, make sure that the low back is in a neutral position (not arched!), that the shoulder blades are pulling down to engage the shoulder stabilizers (no dipping between the shoulder blades) and that the cervical spine is neutral (eyes toward the floor directly below).
3. Inhale to prepare for the motion.
4. Exhale and extend the leg with the band pressing the heel towards the wall directly behind you. Make sure that the heel doesn’t lift above the buttocks causing the low back to arch or dip.
5. Inhale and return to the start position. Repeat for 10-15 repetitions. You should feel work in the glute of the extending leg as well as the core helping to stabilize the body.

Side-lying Clamshells Pilates Exercise

This exercise targets the glute medius, TFL and core.

1. Get into a side-lying position bending the knees and hips both to about 90º. Wrap the Thera-band around both thighs, close to the knees making a fairly tight wrap. Make sure that the shoulders, hips and feet are stacked.
2. Inhale to prepare for the motion.
3. Exhale and lift the top knee toward the ceiling, making sure that the insides of both feet stay together.
4. Inhale and return to the start position. Repeat for 10-15 repetitions or until you get a burn in the outside of the hip. It may not take very long. If it feels too easy, increase the tension in the band.

Side-lying Leg Lifts Pilates Exercise

This exercise targets the glute medius, TFL, core, and hip stabilizers.

1. Begin by wrapping the center of a band (approximately 6 feet in length) over the top of one foot then bring both ends around and up into the same side hand.
2. Lie on your side and extend the legs fully. The band should be on the side that is up. The body should be lined up very straight—ear, shoulder, hip, knee and ankle in a straight line. Lift the waistline off of the mat by engaging the abdominals. The bottom knee can be bent to help stabilize but much more core work is created by leaving both legs fully extended.
3. Inhale and lift the top leg toward the ceiling, point the foot making sure that the hip and lateral malleolous stay aligned.
4. Exhale, flex the foot and lower the leg, making sure to engage the adductors (inner thighs). Don’t allow the foot to rest down. Repeat for 10-15 repetitions.

Having strength in the lower body can definitely help a golfer retain power for his/her swing. It’s a vital component of the whole picture. Being fit for golf is one of the best things a golfer can do for their game and it’s a lot cheaper than a new set of clubs.

Toe Taps/Knee Lifts Bring legs to table-top and hands to the side. Alternate reaching each foot to the floor and returning to table-top, while maintaining stabilization in your torso, pelvis and lower back.
Ab Prep Lying on your back, inhale to prepare. Exhale, lift your head and chest, reaching your hands to the opposite wall, and scooping your deep abdominals as you lift. Inhale, stay and intensify the scoop and exhale to lower.
Single Arm Balance Alternate arms while both feet are table-top. Another option is to alternate reaching one or both arms off the floor while one leg is table-top and one foot is touching the floor.
Swan Place your forearms on the roller with feet apart and laterally rotated. Lift your head, chest and abdominals into the Swan as the roller moves toward you. Feel the energy reach out of your toes and head. Keep your abdominals engaged to support your lower back. You should not feel discomfort in your back. Stabilize your shoulder blades and keep the muscles surrounding your rib cage engaged.
Side Forearm Plank Start on your forearm on your side with the roller under the outside of your lower leg. Hold the plank first lifting in your side closest to the floor, keeping your hips stacked. Once you feel stable, try to lift the top leg and hold. Try this position on the floor without the roller first.
Scissors Begin with your feet extended directly toward the ceiling. Inhale to prepare, and exhale open the legs to a scissor position, keeping the lumbo-pelvis region stable and reaching the energy out of the toes. Inhale to bring the legs together, and exhale to control the scissor motion in the opposite direction.

This is a nice combination of balance, strength and stretch to give your clients that are ready for something new. Have fun and keep your Pilates principles in mind throughout each exercise. Start today and purchase your foam roller at Amazon.com.

Pelvic Tilt

This is actually a warm-up exercise, but great to help create more mobility and coordination in the pelvis, hips and lumbar spine. All of which are important during the golf swing as power is transferred from lower body to upper body.

Start laying on your back with your knees bent and feet hip-distance apart. Keep your arms by your side as you inhale to prepare. As you exhale, begin to tilt your pelvis back and you will feel your lower back touch the floor.

Inhale as you tilt your pelvis in the opposite direction, away from your rib cage, feeling a slight arch in your lower back. Repeat the exercise for 10-20 repetitions. Be sure to feel your transversus abdominis stay engaged throughout the entire exercise while keeping the rest of your upper body still.

Bridge

This exercise challenges the stability of the pelvis, lower back and core while strengthening the gluteals, which are tremendously important for creating power and stability during the golf swing. There are several variations of this exercise. The basic Bridge starts lying on your back with your knees bent and feet hip-distance apart. You should focus on trying to recruit your gluteals throughout the exercise, not your hamstrings. This will take practice and concentration.

1. Inhale to prepare and exhale to lift your hips to a bridge position, from your shoulders to knees.
2. Inhale to stay in this position and exhale as you lift one foot slightly off the floor without shifting or dropping your hips.
3. Inhale to return the foot to the floor and exhale as you lift the other foot off.
4. Inhale as you lower the foot and exhale as you lower your hips back to the floor.

The leg lifting off the floor can gradually lift higher to make the exercise more challenging. Eventually the full Bridge takes the lifted leg into extension to the ceiling, then lowering the leg parallel to the supporting leg, lifting the leg back to the ceiling and then finally back to the floor. Start with the basic Bridge first, then progress as you get stronger in your gluteals.

Side Lying Leg Circles

This exercise helps improve mobility of the hip joint, stability of the core while also challenging balance. Hip mobility, or internal and external rotation, will affect the backswing and downswing. First, during the backswing, the golfer will load and coil into the hips. Then, on the downswing, he will post into and rotate around the hips. If hip mobility is limited, a golfer will have too much lateral motion during the golf swing.

This exercise starts side-lying, with the supporting arm extended over the head and the top arm touching the floor for stability. During the exercise, lift in your core and supporting side to avoid sinking into the floor.

1. Inhale as the top leg lifts away from the supporting leg, only as far as you can maintain pelvic stability.
2. Exhale as you begin to circle the top leg while the rest of the body remains as still as possible.
3. Inhale to finish the circle. Repeat the circle 8-10 times and then reverse the circle.
4. Repeat to the other side.

Keep the abdominals engaged throughout the exercise and keep tension out of the shoulders.

Of course, there is so much more to a golf fitness program, but these three simple Pilates exercises can be done anywhere, in very little time and give amazing results.

The first principle we are going to discuss in this article is breathing. Breathing, not only oxygenates the muscles, but proper breathing reduces tension in the upper neck and shoulders. Pilates breathing is a posterior lateral breathing, meaning when inhaling you breathe deep into the back and sides of your rib cage. At the same time as you exhale you feel the engagement of your deep abdominal and pelvic floor muscles and maintain this engagement as you inhale.

To feel this, lay on your back with your knees bent, feet hip-distance apart. First, place your hands surrounding your rib cage, inhale through your nose and feel your rib cage expand to the side and into the floor. As you exhale through pursed lips, focus on your rib cage closing in and down. This will take several slow breaths to feel. In order to feel the deep engagement of your abdominals, place the heel of your hands on your hip bones, reaching your fingers to your lower abdomen. The transverses abdominis muscle wraps horizontally around your lower abdomen. As you exhale, you should feel this muscle engage. If you don’t feel it, try to cough and this will help you find it. This muscle will always be engaged and will help you stabilize your lower back and pelvis, which will introduce our next principle, pelvic placement.

There are two positions for your pelvis in Pilates, neutral and imprint. ‘Neutral’ is the optimal placement for the pelvis and is where we are striving to be. Still laying on your back with your knees bent and feet hip-distance apart and hands still on your lower abdomen, neutral position is with your hip bones and pubic bone in the same plane and parallel to the floor. This is a more natural position for your pelvis and spine. Lack of strength and postural issues can make this a difficult position to start in, but over time you can move to a more neutral pelvis position. ‘Imprint’ is the pelvic position many of us need to start in. Laying in the same position, with neutral pelvis, slightly tilt your pelvis back to feel the imprint position. Your hip bones will be slightly lower than your pubic bone. Try this several times, inhaling as you tilt back to imprint and exhaling as you feel your pelvis return to neutral.

We started the discussion of rib cage placement during breathing. You want the rib cage to stay soft and move with the breath, but not open or expand to the front when inhaling and reaching your arms overhead. Feel that your rib cage stays connected to your abdominal muscle. Again, feel your rib cage expand to the sides and back as you inhale, and feel it close in and down softly as you exhale. Laying in the same position, reach your arms to the ceiling as you inhale. Exhale and extend your arms overhead as far you can without losing the connection between your rib cage and abdominal muscle, while keeping your shoulders away from your ears and stabilizing your scapulae. Your shoulders blades are going to move through each exercise, but you also want to feel them stabilize to help keep the tension out of your shoulders. As you begin each exercise, feel your shoulder blades pull down and in like a ‘v’ on your back. This will help keep your shoulders down throughout the exercise and engage the muscles surrounding your scapula.

Lay in the same position on the floor, with your arms by your side. Inhale and feel your shoulders move toward your ears and your shoulder blades slide up your back. Exhale and feel that ‘v’ motion as your shoulder blades pull down and in as your shoulders pull away from your ears. This demonstrates the principle of scapular movement and stabilization.

Finally, you want to be aware of your head and cervical placement during the movements. The head should be a natural extension of the neck and upper body. It is common to want to overextend or flex the head and neck. Always feel that your head is reaching away from your neck and shoulders. Keep your chin toward your chest, but with space between the two when flexing the upper body.

If you are taking Pilates, you have experienced the principles in some way. It never hurts to review them if you are unsure. Ask your instructor about each of them if you want a refresher course. You will only reach a bigger potential and receive even greater benefits from your Pilates practice.

Organizations are usually referred to as Classical Pilates or Contemporary Pilates. Classical Pilates teaches exactly the way Joseph did. Contemporary Pilates is based on Joseph’s teachings, but has also researched what we have learned about our body over the years and applies the principles of anatomy, physiology and kinesiology.

STOTT PILATES ® began their first original Studio in Toronto in 1988. Moira Merrithew and Lindsey Merrithew began to manufacture professional Pilates equipment in 1993, with their education program following in 1995 and their video line launched in 1997. Their resources today are unbelievable. They now market six different reformers, over 70 video titles for professionals and the general public and multiple solutions for merchandising. This is in addition to their many intense training courses and variety of continuing education workshops. There are over 50 STOTT licensed training centers in the world and almost as many host facilities.

STOTT has a more contemporary, very thorough and high quality education program. They have an Intensive Program, geared to those already working in the fitness field and a Comprehensive Program, with more required hours for those new to the fitness field. All programs have lecture, observation, practice teaching and physical review hours. Stott is very hands-on in instruction and practice hours. Intensive Mat Plus requires a minimum of 95 hours, Intensive Reformer requires 125 hours as does Intensive Cadillac, Chair and Barrels (CCB). Comprehensive Mat and Reformer is a total of 310 hours and the Comprehensive CCB is a required 165 hours. Three other programs offered by STOTT are Advanced, Rehabilitation and Group SPX. In order to become STOTT certified, there is a written and practical cumulative exam upon completion.

The PhysicalMind Institute was developed in 1991 by Joan Breibart. It is also a very comprehensive training program. The PhysicalMind Institute states on their website, “Although we teach the original classic exercises, we don’t believe that any set exercise routine is appropriate for today’s bodies.” The classical approach still uses a set routine of exercises in each workout. This organization has also evolved with research on the body. Their education is taken from what they call the “three-dimensional connection” which has come from a physical therapist, Marika Molnar in 2002. The concept includes pelvic floor initiation, fewer flexion exercises, more extension exercises with a workout feel focusing on internal connections, smoothness and ease of movement.

The mat training includes two weekend courses, with one covering the standing exercises. The equipment training is a 10-week course of 285 hours required, not including 165 hours of teaching after the course. A written and practical exam is required 9-12 months after completion of the 10-week course. Hours during the course include observation, lecture, self-practice, homework and assistant teaching. PhysicalMind has 44 certifying studios from all over the world listed on their website.

Julie Lobdell began Peak Pilates in 1996 to preserve the Classical Pilates method. In 2002, Peak Pilates Education Programs were launched. Peak Pilates emphasizes Pilates as a movement system, taught with one movement connected to another. They teach to link the exercises with seamless transitions and a dynamic rhythm. The mat program is over 200 cumulative hours including observation, teaching and practice. Peak’s professional equipment certification is a 3 level training program with 452 cumulative hours including teaching, personal practice, observation and contact hours. Peak Pilates is based in Boulder, Colorado and has 11 licensed training facilities with 3 in the US and 8 internationally. There are 25 more host facilities throughout the world.

Body Arts & Science International (BASI) was started by Rael Isacowitz in the early 90’s to uphold the standards of Joseph Pilates’ work. Their website states that they are known for “integrating respect for tradition with openness to scientific advances”. They are in ten countries and on five continents with 42 host locations. BASI is now starting to sell DVDs, Movement Analysis Work Books and they are designing a new line of Pilates equipment. Their comprehensive training is a 3-6 month period and requires approximately 500 hours of study including academic, practice, personal study, observation and teaching. The Mat training is a 6 day 36 hour course.

Ron Fletcher, one of the Pilates elders, endorses The Ron Fletcher Program of Study’s Comprehensive Program includes teaching the full range of Pilates apparatus, Pilates Matwork, the Fletcher Floorwork, Fletcher Towelwork, Spine Corrector and Percussive Breath technique. This program is divided into six 5-day sessions over the course of a year. During the program, 5 to 10 hours of observation, assisting teaching and self-practice are required weekly, along with 10-12 hours each week between sessions. It takes 3 to 6 months of student practice to prepare to enter the program. The Comprehensive Program should be completed in 12 to 18 months.

Kelly Kane, founder of the Kane School of Core Integration in NYC, studied with Romana Kryzanowska, one of the Pilates elders. Their website says “this anatomy-based approach is rare and distinguishes the Kane School from other Pilates training programs”. The Mat training is two consecutive weekends of 32 hours, with 37 more hours of supervised and assistant teaching, self practice, and taking classes. The equipment training is 98 hours of lecture offered in seven workshops, with 240 more hours of supervised teaching, practice, private sessions, observation, and assistant teaching. A practical and written exam is included in the test.

Romana’s Pilates, based in NYC and founded by the Pilates elder, Romana Krysanowska is available in 14 countries and 17 US states. There are more than 50 training facilities in the world and more than 30 in the United States. Their website states that their students “will be taught using techniques that are as close to the original teaching as is available anywhere in the world”. They assess their students when they enroll and evaluate each one on an individual level to determine their certification training plan. They assess experience, knowledge, needs, capabilities and life goals. They have three levels of training, with each level taking 2-5 months and up to 300 observation hours at each level.

Polestar Education, based in Miami, Florida, has a variety of trainings, including several levels of rehabilitation training. Courses require reading and writing assignments, hours of observation, self practice and apprentice teaching.

The United States Pilates Association (U.S.P.A.) promotes the New York Pilates Studio Teacher Certification Program, which started in 1992, at U.S.P.A. Training Centers throughout the U.S. The Authentic Pilates training has two phases including the first phase of seminars and a second phase of 600 hours in an apprenticeship program with an Authentic Pilates certified instructor. Students must take exams after each phase and have one year to complete them.

Power Pilates began in 1989, and started certification programs in 1997. They have 11 Power Pilates studios and 30 affiliate training center in 5 countries. They teach the classical technique in their comprehensive training of 4 intensive weekends of 600 hours including meetings, apprenticeship, training and workouts.

There are many more organizations that certify in Pilates, and it seems to be growing every month. We chose ten organizations that are well known and their information is readily available. Before choosing an organization, read our article on what to look for in a comprehensive Pilates training program. If you have personal experience with one not mentioned here, please let us know your opinion and why.

For more information on standards for instructors training visit The Pilates Method Alliance website.

Our pelvic floor consists of several muscles, which support the bladder, uterus, rectum and prostate. The function of the pelvic floor that we most hear about is their help in controlling urine. Many women have been told to do Kegel exercises to help strengthen and control urine leakage. Common causes of the pelvic floor weakening include pregnancy, childbirth, obesity and even constant coughing, to name a few.

The muscles of the pelvic floor also function as part of our “core” muscles. The pelvic diaphragm, the floor of the pelvis, is the lower support of the abdominal cavity and assists in respiration as well as spine support. These muscles connect to the pubic bone in front and attach to the tailbone in back so they are extremely important for low back health. Contraction of the deep pelvic floor muscles will also help to fire the transversus abdominis, which is an extremely important stabilizer for the low back and spine.

Neutral pelvis, as emphasized in Pilates, is where you want to be to strengthen the pelvic floor muscles optimally and evenly. Neutral pelvis refers to the natural curves of your spine. To find neutral, your anterior superior iliac spines (ASIS) and your pubic symphysis are in the same horizontal plane. When lying on your back with your knees bent, the heel of your hands should feel your ASIS and your fingers should feel your pubic symphysis. Rock the pelvis slightly back in forth until you feel that they are in the same horizontal plane. Imagine trying to balance a cup of tea on your lower abdomen.

In order to feel the muscles of the pelvic floor, inhale and as you exhale try to lift and tighten the muscles that would normally stop the flow of urine. Try not to use your abdominals and don’t squeeze your buttocks, legs or hold your breath. Try to hold for 5-10 seconds. As you inhale, relax the muscles and lift them again on the exhale. Do 10 contractions, trying to hold each for 5-10 seconds, with a 4 second rest in between.

The activation of the pelvic floor muscles should not only be practiced in Pilates class. As with all Pilates principles, this awareness should become part of your daily life.