Pilates Transitions Are Exercises Too!

Pilates Transitions Are Exercises Too!

“No man – no machine can correct or create vitality, power, or health for you; everything comes from within, you have to unfold it.” ~ Joseph Pilates

Did you know there are transitions between Pilates exercises?  These are exercises in and of themselves.  It’s a test to see how well connected you are so that you flow through your entire workout like you are dancing from beginning to end in one continuous exercise with no breaks.  Try it out, and let me know what you think!

Mat Exercise	Transition
Start standing	Stand at the end of your mat.  Cross one arm over the other like genie arms, and cross one leg over the other, squat down with a tall back to the mat with as few touch points as you can manage.  Lie down.  Begin the Hundred.
Hundred	After you complete the Hundred, lie down.  Begin the Roll Up from the mat.
Roll Up	After you complete the Roll Up so you’ve returned down to the mat, begin the Roll Over.  Arms at your sides or up into handles if your mat has them.
Roll Over	After you complete the Roll Over, you’ll keep the arms where they are, and lift one leg to begin the Single Leg Circle.
Single Leg Circle	Scissor-switch the legs to do the other leg.  After you complete the Single Leg Circle, you have options.  From easier to harder:  1 – Pull your knees in, hands on shins, lift your tail to roll up to seated, and immediately find your balance.  2 – Roll Up to seated, then pull your knees into RLAB shape.  3 – Roll Up and pull your knees simultaneously into a RLAB shape. From either option 1, 2, or 3, begin Rolling Like a Ball (RLAB).
Rolling Like a Ball (RLAB)	After you complete RLAB, roll back with one knee pulled in, while the other leg is straight reaching out at 45 degrees to begin the Single Leg Stretch.
Single Leg Stretch	After you complete the Single Leg Stretch, pull your straight leg in so both knees are pulled into the chest.  Begin Double Leg Stretch.
Double Leg Stretch	After you complete the Double Leg Stretch, straighten one leg up, and straighten the other leg at 45 degrees, and begin the Single Straight Leg Stretch.
Single Straight Leg Stretch (scissors)	After you complete the Single Straight Leg Stretch, pull one leg up so it matches your other leg that’s up, and begin the Double Straight Leg Stretch.
Double Straight Leg Stretch	After you complete the Double Straight Leg Stretch, bend one knee in and straighten the other leg at 45 degrees.  Begin the Criss Cross.
Criss Cross (elbow to knee)	After you complete the Criss Cross, you have options.  From easier to harder:  1 – Pull your knees in, hands on shins, lift your tail to roll up to seated.  2 – Do the Roll Up.  From either option 1 or 2, begin the Spine Stretch Forward.
Spine Stretch Forward	After you complete the Spine Stretch Forward, roll back just a little to find your balance, and lift both legs up to you while both arms reach forward to catch your legs.  Begin the Open Leg Rocker.
Open Leg Rocker	After you complete the Open Leg Rocker, find your teaser balance with legs together, and slowly roll down to the mat.  Arms at your sides or up into handles if your mat has them. Begin the Corkscrew.
Corkscrew	After you complete the Corkscrew, simultaneously roll up with legs apart to a seated position. Begin the Saw.
Saw	After you complete the Saw, how efficiently and quickly can you transition to get on your belly?  Begin the Swan, and go right into the Dive if you’re ready.
Swan – Dive	After you complete the Swan – Dive, you get an “intermission” with a child’s pose or Joe’s pose.  Again, how efficiently and quickly can you transition to return to your belly?  Begin the Single Leg Kick.
Single Leg Kick	After you complete the Single Leg Kick, begin the Double Leg Kick.
Double Leg Kick	After you complete the Double Leg Kick, you get another “intermission” with a child’s pose or Joe’s pose.  Begin the Thigh Stretch.
Thigh Stretch	After you complete the Thigh Stretch, how efficiently and quickly can you transition to lying on your back?  Begin the Neck Pull.
Neck Pull	After you complete the Neck Pull so you’ve returned down to the mat, begin the High Scissors.
High Scissors	After you complete the High Scissors, begin the High Bicycle.
High Bicycle	After you complete the High Bicycle, you have options.  From easier to harder:  1 – Transition to a Roll Over to return to the mat.  2 – Reach one bicycle leg down to the mat while the other leg reaches up, stand on the foot that arrives on the mat, and then lower the leg that was reaching up until that foot arrives on the mat.  Stand in both feet. 3 – With both knees bent, Thigh Stretch down until both feet arrive on the mat.  Begin the Shoulder Bridge.
Shoulder Bridge	After you complete the Shoulder Bridge, you have options.  From easier to harder:  1 – Pull your knees in, hands on shins, lift your tail to roll up to seated.  2 – Do the Roll Up to seated. Begin the Spine Twist.
Spine Twist	After you complete the Spine Twist, do the Roll Up to return lying down on the mat.  Arms at your sides or up into handles if your mat has them.  Do the Jackknife.
Jackknife	After you complete the Jackknife, how efficiently and quickly can you transition to lie on one side?
Side Kicks	There are options to transition from one side to the other.  From easier to harder:  1 – Do what you usually do.  😉  2 – Transition to your belly, stack your hands, and place your forehead down.  Lift your legs and 8 heel beats.  Transition to your other side.  3 – Bring your arms overhead and reach your legs out long in line with your body.  Roll to your belly and to the other side of your mat in 1 smooth move without the use of your arms and legs.  Begin the Side Kicks on the other side. After you complete the Side Kicks, how efficiently and quickly can you transition to lie on your back?  Begin the Teaser.
Teaser	After you do all the Teaser variations, stay up on the last one, and reach both arms back to place your hands down behind you.  Begin the Hip Circles.
Hip Circles	After you complete the Hip Circles, reach both arms forward for a Teaser.  Then, do the Roll Up to return to the mat.
Swimming	After you complete the Hip Circles, how efficiently and quickly can you transition to get on your belly?  Begin Swimming.
Leg Pull Front	After you complete Swimming, you get yet another “intermission” with a child’s pose or Joe’s pose.  Reach your arms forward, and begin the Leg Pull Front.
Leg Pull Back	After you complete the Leg Pull Front, you have options.  From easier to harder:  1 –  Do what you usually do.  😉  2 – Move one hand to the center of your mat, and place your other hand sideways on the mat so those fingers face the side of your mat.  Whichever hand is in the center of your mat, cross that same side leg in front of your other foot.  Then, face up and transition to a reverse plank.  Begin the Leg Pull Back.
Kneeling Side Kicks	After you complete the Leg Pull Back, bend one knee and slide it back on the mat so you are in the start of Kneeling Side Kicks.  Begin the Kneeling Side Kicks.  Be sure to transition to the other side by reaching down through the leg, and coming up to a kneeling position, and begin Kneeling Side Kicks on the other side.
Side Bend	After you complete the Kneeling Side Kicks, set yourself up for Side Bend.  Begin the Side Bend.  Transition to the other side by kicking both legs out in front of you like a Teaser.
Boomerang	After you complete the Side Bend, keep the legs crossed, and bring them in front of you.  Begin the Boomerang.
Seal	After you complete the Boomerang, pull both knees in, slide your arms between the legs to hold the back of the heels.  Begin the Seal.
Crab	After you complete the Seal in an seated position, cross your bent legs, and place your hands on your feet.  Begin the Crab.
Rocking	After you complete the Crab, how efficiently and quickly can you transition to get on your belly?  Begin Rocking.
Control Balance	After you complete the Rocking, how efficiently and quickly can you transition to lie on your back?  Begin Control Balance.
Push Ups	After you complete the Control Balance, roll up to standing with as few touch points as you can do with legs parallel.  Turn around so you’re facing your mat.  Begin the Push Ups. Finish standing up.