Ready to Rock Your Pilates Workout?

If you are a pilates teacher, then you might use props from time to time in your class. There is no shortage of balls, rings, and other small items to help you and your client change their workouts slightly. Hopefully you don't rely on the props for all of the pilates exercises, but sometimes doing a ball workout or a foam roller workout is a fun way to shake things up.

I've found a great tool that I use in my own workouts (pilates, but also in my circuit training). There are a ton of pilates exercises you can do and your clients will get stronger and might want a pair for home!

The Valslides are 2 sliding oblong discs. That's it. You place them under your feet or under your hands. They increase core work when doing stability exercises like plank, mountain climber, and some variations that will feel very familiar to you if you work on the reformer.

Some Tips on Using the Valslides in a Pilates Workout:

1. Only use them if it will enhance the exercise you are trying to teach the client. Keep in mind this is a variation prop - not a modification prop. The exercises performed on the Valslides makes most moves more difficult. Start with the original pilates exercise and then add 1 or 2 valslides.

2. Use the Valslide if you can't get to a reformer or don't have room to cart your other balls, weights, etc. to your client.

3. Instruct your client (or yourself) to move from the center at all times. The pilates principles are even more important when using the Valslides. Breath, Control, Stability and Neutral Spine are really important things to cue and remind.

4. I typically do straight classical pilates exercises and then will do a series of 3-4 valslide exercises...then go right back to the classic, basic exercises. This helps the client get right back into the mindset that they are taking pilates not just getting a personal training session.

5. Don't be afraid to experiment!

6. Email Valerie Waters for additional exercise ideas. She is always there to help out and provide additional support to her valslide devotees!

Once you get the hang of using Valslides in your private sessions, try bringing them out in your small group classes. It's fun to jump off the reformer or wunda chair or from the mat and do a few challenging core exercises. Your clients will thank you for the change...and so will your body if you are doing them at home!

Also, let me know if you try them out! I love to know how people are using the valslide in their pilates classes. I think fusing traditional work with new fitness strategies really keeps in line with Joseph Pilates own spirit of invention. I could be wrong, but I do think he was open minded enough to discover new ways to get the work done and challenge the body. Are you?

For more articles that talk about how I started using Valslides, check out my main blog:

Anne Samoilov Blog
Pilates for Weight Loss ?

Pilates Abs Workout using a Mat, a Ball, Valslides, and a Valband.

I worked with a great gal today who's trying to be cuter than she already is! She wanted to really focus on her abs/hips/thighs, so we did a fun mat/ball/valslide workout that focused on her hot spots. We still managed to put her body through different types of movement to balance everything out.

Check it out:

ON THE MAT

Hundreds
1/2 roll down
Single Leg Stretch
Double Leg Stretch
Single Leg Straight Leg
Criss Cross
Lower and Lift - hands behind head lifted in bow
Single Leg Circles

ON BALL:
Pelvic Lift with leg lefts
Pelvic Lift with leg slides

Y's & Ts - on Belly to get some extension in
Swan prep - hands in front of forehead, elbows wide, legs extended out behind body

Side-Lying Series - with Valband around thighs
Clams
Clams Elevated
Legs Extended - Lift & Lower
Fire Hydrant - upper and lower body moving for oblique work

USING VALSLIDES:

Mountain Climber
Jackrabbit
Skater
Reverse Lunges

Back on Ball:

Roundback abs - reaching up with hands - gaze up
Sideovers - Leaning over ball - legs extended and stabilized using wall
On Belly - Back extension again
On Back and stretching back over the ball

Back on the mat:

Toe Taps
Heel Taps
H & S Up, Heel taps with Leg slide out

Stretching

I hope you enjoyed this pilates abs workout!