hi I’m Gabriel Martin and I’m here as a Stott Pilates certified instructor I’m
Stott Pilates certified instructor I’m
Stott Pilates certified instructor I’m going to be showing you some exercises
going to be showing you some exercises
going to be showing you some exercises that give you an idea of the kind of
that give you an idea of the kind of
that give you an idea of the kind of full body workout that you can get from
full body workout that you can get from
full body workout that you can get from Stott Pilates workout first of all this
Stott Pilates workout first of all this
Stott Pilates workout first of all this is going to involve pelvic stability so
is going to involve pelvic stability so
is going to involve pelvic stability so I’m going to use my abdominals to scoop
I’m going to use my abdominals to scoop
I’m going to use my abdominals to scoop into an imprint position a slight
into an imprint position a slight
into an imprint position a slight flexion in my lower back and then from
flexion in my lower back and then from
flexion in my lower back and then from here working my upper abdominal to curl
here working my upper abdominal to curl
here working my upper abdominal to curl up into this position I’m just going to
up into this position I’m just going to
up into this position I’m just going to be pulsing my arms up and down so I’m
be pulsing my arms up and down so I’m
be pulsing my arms up and down so I’m breathing in so that’s an example of an
breathing in so that’s an example of an
breathing in so that’s an example of an exercise in which we’re really having to
exercise in which we’re really having to
exercise in which we’re really having to use our core multiple layers of
use our core multiple layers of
use our core multiple layers of abdominal is not just our awkward
abdominal is not just our awkward
abdominal is not just our awkward there’s more surface layers of rectus
there’s more surface layers of rectus
there’s more surface layers of rectus abdominals to keep that flexion but also
abdominals to keep that flexion but also
abdominals to keep that flexion but also our deep of Dom most to help stabilize
our deep of Dom most to help stabilize
our deep of Dom most to help stabilize the pelvis against the weight of the leg
the pelvis against the weight of the leg
the pelvis against the weight of the leg and against the work of the arms so from
and against the work of the arms so from
and against the work of the arms so from this position just thinking about my
this position just thinking about my
this position just thinking about my power of accessibility and I’m using my
power of accessibility and I’m using my
power of accessibility and I’m using my own boots to help stabilize my back here
own boots to help stabilize my back here
own boots to help stabilize my back here and then I’m just going to allow my
and then I’m just going to allow my
and then I’m just going to allow my shoulder blades to come together along
shoulder blades to come together along
shoulder blades to come together along my back and then as I exhale and
my back and then as I exhale and
my back and then as I exhale and protracting I’m separating my shoulders
protracting I’m separating my shoulders
protracting I’m separating my shoulders away from the spine so here I’m really
away from the spine so here I’m really
away from the spine so here I’m really activating the muscles that’s rated
activating the muscles that’s rated
activating the muscles that’s rated sentir muscles under my arm and this
sentir muscles under my arm and this
sentir muscles under my arm and this exercise becomes really applicable for
exercise becomes really applicable for
exercise becomes really applicable for it movements like push-ups so that we
it movements like push-ups so that we
it movements like push-ups so that we have a stability in our shoulder girl
have a stability in our shoulder girl
have a stability in our shoulder girl around our shoulder blades to stabilize
around our shoulder blades to stabilize
around our shoulder blades to stabilize an action like that even then from here
an action like that even then from here
an action like that even then from here we’re just going to take it into a swan
we’re just going to take it into a swan
we’re just going to take it into a swan dive which is no mobilize
dive which is no mobilize
dive which is no mobilize spine or stabilizing the spine an
spine or stabilizing the spine an
spine or stabilizing the spine an extension so I have a really nice
extension so I have a really nice
extension so I have a really nice assistance from the chair to achieve
assistance from the chair to achieve
assistance from the chair to achieve that movement it’s helping to guide me
that movement it’s helping to guide me
that movement it’s helping to guide me into extension and here not only am I
into extension and here not only am I
into extension and here not only am I focused on working my my back muscles my
focused on working my my back muscles my
focused on working my my back muscles my erector spinae but I’m also using my
erector spinae but I’m also using my
erector spinae but I’m also using my obliques to help stabilize well not just
obliques to help stabilize well not just
obliques to help stabilize well not just collapse and you do that and focus on a
collapse and you do that and focus on a
collapse and you do that and focus on a nice and even curvature of the spine I’m
nice and even curvature of the spine I’m
nice and even curvature of the spine I’m just focused on working the muscles of
just focused on working the muscles of
just focused on working the muscles of the back of the shoulder but at the same
the back of the shoulder but at the same
the back of the shoulder but at the same time is doing that I have to be
time is doing that I have to be
time is doing that I have to be recruiting to my core muscles so that I
recruiting to my core muscles so that I
recruiting to my core muscles so that I don’t lose my posture so there’s a
don’t lose my posture so there’s a
don’t lose my posture so there’s a little bit of added challenge there to
little bit of added challenge there to
little bit of added challenge there to be able to maintain this position and
be able to maintain this position and
be able to maintain this position and from here we progress to some other
from here we progress to some other
from here we progress to some other movements that just challenge slightly
movements that just challenge slightly
movements that just challenge slightly different fibers of those muscles to
different fibers of those muscles to
different fibers of those muscles to back the shoulder and this is
back the shoulder and this is
back the shoulder and this is challenging my my larger back muscles as
challenging my my larger back muscles as
challenging my my larger back muscles as well may erector spinae just to be able
well may erector spinae just to be able
well may erector spinae just to be able to maintain this position sitting facing
to maintain this position sitting facing
to maintain this position sitting facing the other way and here again I’m focus
the other way and here again I’m focus
the other way and here again I’m focus on mobilizing my shoulder joint but
on mobilizing my shoulder joint but
on mobilizing my shoulder joint but because of where the resistance is I’m
because of where the resistance is I’m
because of where the resistance is I’m focused more on the muscles at the front
focused more on the muscles at the front
focused more on the muscles at the front of the shoulder so the front of the
of the shoulder so the front of the
of the shoulder so the front of the shoulders as well as the packs implies
shoulders as well as the packs implies
shoulders as well as the packs implies we focus a lot on balancing muscles
we focus a lot on balancing muscles
we focus a lot on balancing muscles around the joints I’m also being
around the joints I’m also being
around the joints I’m also being challenged in my abdominals to maintain
challenged in my abdominals to maintain
challenged in my abdominals to maintain this alignment it’s a little bit
this alignment it’s a little bit
this alignment it’s a little bit different than when I’m facing back and
different than when I’m facing back and
different than when I’m facing back and then from here also we have different
then from here also we have different
then from here also we have different variations of that movement where the
variations of that movement where the
variations of that movement where the resistance is going further away from my
resistance is going further away from my
resistance is going further away from my base of support to challenge me more so
base of support to challenge me more so
base of support to challenge me more so those are a couple of examples of
those are a couple of examples of
those are a couple of examples of exercises that we’re working our arm
exercises that we’re working our arm
exercises that we’re working our arm muscles turning our arms but also it’s
muscles turning our arms but also it’s
muscles turning our arms but also it’s still focused on core stability ribcage
still focused on core stability ribcage
still focused on core stability ribcage placement and our shoulder stability
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