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Just a few years ago, Kim Gibilisco, a choreographer, dancer and Polestar- and Stott Pilates–trained instructor, was teaching private Pilates sessions in her Manhattan studio. Today, she is an Assistant Professor of Dance at Shenandoah University in Winchester, Virginia, and the woman responsible for bringing a Pilates mat certification program to the school. Here she discusses how she came to be SU’s Pilates Program Coordinator and where Pilates fits in the university setting.

PP: How did the idea of a collegiate Pilates program come about, and what did it take to convince school officials?
KG: When I accepted my position in the Dance Department at SU, my chairperson, Erica Helm, and I discussed the possibility of offering a Mat Teacher Training course to our students. I designed the curriculum in the summer of 2005 then applied for Pilates Method Alliance (PMA) approval as an Educational Member. Applying to the PMA was an important part of the process, as I wanted to be sure that our program was properly sanctioned. I also wanted to ensure that our graduates could apply for PMA membership and be accepted into Apparatus programs in the future if they wanted to pursue more. The Mat program was approved and we began running the program in Fall 2005. The program was embraced from the very beginning by our university.

PP: How did you design the curriculum and what are the requirements?
KG: I designed the curriculum specifically for a student population (ages 19-25) who may not have had any experience with the method. One semester of college level anatomy is required to enroll. Since our students are in a four-year program (versus typical weekend-based training seminars), I wanted to capitalize on the available time I had to teach the material. I determined that a two-semester sequence was the most effective way to teach the material to this population.  Students must earn at least an 84% in the first semester to advance to the second semester.

The first semester entails 2 hour of Mat experiential and 1 hour of lecture per week. In the second semester, students take Mat once a week with me. Then students rotate in teaching the whole group a Mat class once a week. Following a student Mat class, participants offer feedback on the effectiveness and teaching style of the student instructor. In the second semester, the lectures focus on teaching methods and class design. Using their understanding of the Trilogy, the 6 Pilates Principles (control, centering, concentration, flowing movement, precision and breath) and the 5 Pilates Lab Principles (use of inhalation and exhalation, pelvic floor, restorative poses, visual gaze and neutral spine) students design a class with a theme or concept they want to address. Written and practical midterms and finals are also administered.

Using some of the Mat Teacher Training models I researched, I designed the curriculum to include lectures and practicums that I believe are important in becoming a well-rounded teacher of the method. For example, our students are tested in physical practicums where they must demonstrate their mastery of the 34 exercises as well as in teaching practicums where they must demonstrate their ability to teach confidently and effectively. I also wanted to offer students course work on the various props used in the Mat work, (e.g.: magic circle, foam roller and thera-bands and thera-ball) so that they did not need to attend continuing education courses outside of the university setting to develop their breadth of knowledge. In addition, I teach contra-indications for diabetes, orthopedic issues and pregnancy so that our graduates feel comfortable with teaching a variety of populations. What I stress the most is the importance of “knowing what you don’t know and to teach ONLY what you know.” For example, if a client asks them about an orthopedic issue that is out of their scope of practice, they know to refer them to a medical professional. Our students are taught how to self-assess and where to look for more information if they are unclear.

PP: Are you the only instructor involved with the Pilates program?
KG: Yes, as per the PMA, all teachers must have at least 5 years of teaching experience to instruct teacher trainers.

PP: What type of students does the program attract?
KG: Up until 2007, we have had primarily dance majors enrolled in the program. However, this academic year our Music Theatre majors and staff have also enrolled and successfully completed the program.  For the 2008-2009 academic year, we have dance majors, music theatre majors, SU alumni and community members enrolled.

PP: Are students who complete all the requirements considered certified Pilates instructors?
KG: Only the PMA can “certify” teachers in the method. As an Educational Member of the PMA, our teacher trainers are given a certificate of completion with the SU and PMA logos on it.

PP: Is Pilates an actual major, and if not, how does it work into a student’s graduation plan?
KG: Our Teacher Training Program is an elective course that can fulfill a dance elective requirement.

PP: How many students have been through the program, and are they actively teaching now?
KG: We have had 26 students complete the Mat Teacher Training course of which 14 students are actively teaching Pilates Mat.

Everyone wants the ideal stomach, the flat smooth abdominals that models sport in magazine ads that drive the rest of us to thoughts of “no one is that perfect.” Secretly, we want that. We want to look like that. But how do we accomplish such a daunting task?

The answer is Pilates. The main focus of Pilates is the core. Your core consists of your lower back muscles, the four layers of your abdominals, and the pelvic floor. Isn’t that convenient? Just the area you wanted to work on.

There are a few techniques used in Pilates that can translate into any other exercise you might be incorporating into your fitness program at the moment. These are easy to try out. The first is proper spinal alignment.

Proper spinal alignment is key to any exercise. If you lay on the floor, you will notice this alignment right away. The base of your tailbone sinks squarely into the floor. Moving up the spine, the lower back sits just off the mat in a slight curve. Further up the spine, the shoulders sink squarely into the floor. Then the neck comes off the floor, and the head rests heavily upon the mat. These are the natural curves of the spine.

By keeping the natural curves of the spine while you exercise, you are protecting your back as you work while improving your balance. It also helps to prevent jarring of the joints.

The other concept that is commonly used in Pilates is the teacup method. Different practitioners call it by different names, but the technique is still the same. Lying on your back with your feet on the floor, sense the natural curves of your spine. Take your hands and meet the tips of the thumbs and forefingers together creating a triangle. Keep all of the other fingers side by side.

You are going to take your triangle onto your lower abdominals. The fingers should line up nicely with the angle of your legs. The area in your triangle is your center. You should always strive to keep that area level as you exercise. The image that is commonly used is imagining balancing a teacup in the center of your triangle. The muscles should not protrude or sink in. It should stay level. One way to train your body to do this automatically when you exercise is to practice a little bit each day with the Pilates Bridge.

The Pilates Bridge is very similar to the Yoga Bridge. There are, however, a few exceptions. You start in the same position that you tested your teacup method. On the exhale you lift your tailbone off the mat just as high as is comfortable with your knees and legs zipped together. On the inhale, you release back done one vertebrae at a time. Repeat this as many times as you like. Make sure that you NEVER turn your head in Bridge pose as this can cause injury to the neck.

After you gain some comfort with this pose, you can leave your hands on your abdomen to keep monitoring your teacup. This method will help you to train the muscles to stay where they are needed to protect the back as you exercise along teaching that naughty tummy where it needs to be.

A good exercise workout such as Pilates can be wonderful for your health in any number of ways. Not only does exercise such as this help to boost your immune system and make you feel terrific, but it can also help you to improve your health in terms of cardio and beyond.

If you think about it, when you put forth effort on such workout routines, you are really creating all sorts of health and well-being benefits that you will be able to enjoy for a lifetime.

Are you unsure of exactly what a Pilates workout entails? Basically speaking, this form of exercise is a wonderful way to work the muscles of your body through various stretches and movements.

Developed using the idea of “contrology”, Pilates has really become a staple in many commercial and home gyms worldwide. Even if you have never given this form of exercise much thought, you would be amazed at how a workout routine can make you feel this good while giving you an overall sense of energy and health.

One of the biggest misconceptions is that you already have to be in tip top athletic shape in order to enjoy Pilates workouts. The great thing about this type of exercise routine is that really anybody can enjoy it on a daily or weekly basis.

As you start, you may simply find that your muscles will need to go through a certain level of adjustment before you feel completely comfortable with all of the stretches and movements.

It goes without saying that once you get involved in such a workout routine that you are going to get hooked. Before you know it, you are sure to have all of your friends and relatives joining you for great Pilates exercises.

As you embark on your journey with Pilates, you will need to memorize the main principles that the routines are based upon. These principles are concentration, breathing, control, precision, flow and centering.

While you are moving and stretching, you will come to learn how you can connect all of these principles together in relation to your entire body. As you move, you will feel how each one of the muscle groups are connect, thus giving you an incredible total body workout that not only exercises your physique but also your soul and your mind.

In order to get started, check with your local gym to see if they have openings in some of their classes. Additionally, there are a number of people who will work with a private teacher at a studio or even purchase some of the helpful DVD sets that are available on the market today.

No matter what, it is important that you choose a method of exercise that works best for you. All in all, regardless of your age, health concerns, level of physical condition or budget, Pilates can be an amazing way to work your entire body in a manner that will provide stunning results that you will reap the benefits from for a lifetime.

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Pilates – Intermediate Mat Workout [VHS]

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This article presents different facts about Pilates video. If you are a self-help type of a person, learning the facts about Pilates will help you choose the right Pilates video for home use.

1. Unlike other physical fitness exercise, Pilates is most effective because of its precise movements and proper breathing cycle; and not because of heavy repetition of routines. Hence, slow-paced routines are encouraged in Pilates.
2. Difficult routines are not for beginners. If you are new to Pilates, you have to learn the basic movements first and foremost. This includes the proper breathing and the strengthening of the core muscles. Most of these basic Pilates are done on the mat.
3. Since Pilates videos are instructional videos, the instructions on the right breathing cuing and the proper execution of each workout must be clear. As mentioned earlier, the breathing cycle or cue is very vital in maximizing the benefits of Pilates.
4. A good Pilates video must also have good instructions on the do’s and the don’ts in Pilates workout as this helps avoid injury or accident while on the action.
5. Each Pilates video is intended for certain fitness goals and benefits. If you are looking forward to flattening your abs or tone your arms and thighs, then buy the video that focuses on these areas.
6. Beginners are not encouraged to try on advanced Pilates workout routine as this may pose danger to health. Beginners are only allowed to do the basic Pilates for a month or two or until the muscles around the torso are already strengthened.
7. New Pilates videos are already modified so they include several movements that target several muscle groups.
8. The 7 popular Pilates videos that can be bought in the shop or even online are the Pilates Method led by Jennifer Kries; the Stott Pilates – Advanced Matwork by Moira Stotts; the Core Essentials by Karen Voight; the Pilates for Every Body by Denise Austin; the Yogilates; the Kathy Smith Pilates for Abs; and the Pilates for Dummies.

Knowing the different facts about Pilates video or what to look for when buying one, you are now ready to pick the best one for your special need. Good luck!