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⏰ Pelvic Clock, Explained ⏰ The Pelvic Clock

⏰ Pelvic Clock, Explained ⏰

The Pelvic Clock is a great way to level the pelvis, no matter which way it’s “off!” The calves placed on a chair seat enables a bit more traction. A small ball placed under the sacrum is very helpful, but not absolutely necessary. So, try this out & LMK how you like it!🤡

1- Finding neutral pelvis, using a small ball under sacrum
2- Deep breathing in neutral
3- 12 o’clock & 6 o’clock explained. Followed by Pelvic tuck, or 12 o’clock tilts with return to neutral
4- Pelvic arch, or 6 o’clock over-curve, with return to neutral
5- Full Pelvic Clock, adding hip drops at 3 & 9 o’clock. Notice that circling in one direction may be easier; you probably need to practice your “sticky” side!

#neutralspine #neutralspinefitness #pelvicclock #spinalhealth #spinalmobility #spinalalignment #lowbackpainexercises #lowbackmobility #lowbackpainrelief #lowbackexercises #backmobility #backmobility #pilatesback #modernpilates #contemporarypilates #pilatesfundamentals #prepilates #beginnerfitness #beginnerpilates #pilatesforbeginners #jillianhesselpilates #pilatesparatodos #pilatesbasics #supine #supinetwist #pilatesglobal #pilateswork #pilatesworldclass #pilateslosangeles #pilatesforeveryone

~ Reformer Footwork Dance Moves ~ These single le

~ Reformer Footwork Dance Moves ~

These single leg kicks, or grande battements, present an excellent challenge for Intermediate to Advanced clients, whether they have a dance background or not! Be sure to maintain pelvic stability ABOVE ALL; it’s easy to get carried away with the kicking leg, but the supporting leg on the foot bar is MORE IMPORTANT!
The 5 variations here get progressively more difficult. SOUND ON to hear my cues!

1- Single Leg Développé in parallel, with flex/point
2- Single Leg Développé with Battement on Relevé
3- Repeat #1 in lateral hip rotation
4- Repeat #2 in Lateral Hip Rotation
5- Dancer progression to bigger range of motion, maintaining pelvic stability!

#pilatesfordancers #pilatesdanceoficial #pilatesdancer #pilatesdance #pilatesdanceparty #dancepilates #pilatesreformer #reformerpilatesstudio #pilatesflow #pilatesflows #pilatesreformerclass #advancedpilatesreformer #advancedpilates #pilatesreformerworkout #pilatesreformerinstructor #pilatesreformerexercises #reformerclass #reformerpilates #jillianhesselpilates #studioreformer #reformerclass #reformerstudio #pilatesglobal #pilatesfuncional #pilatesvariations #pilatesfusion #pilatesfun #highkicks #justforkicksdaily

⚖️Balance Challenge ⚖️ Here are 5 variat

⚖️Balance Challenge ⚖️

Here are 5 variations to challenge your weight transfer from two legs to one. Maintaining balance isn’t just for dancers; we need good balance skills to function well in all activities of Daily Living!

I’m using a soft Pilates Ball under the heel of my supporting foot, and I’m holding onto a chair to steady my balance. It’s interesting to discover which supporting leg is stronger! Remember to focus your eyes each time you attempt to balance, as eye focus is essential ⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️⚖️

1- Step up forward in parallel from a back lunge. Balance after each set.
2 & 3-Step back and up from a forward & side lunge in parallel
4- Step forward & back up to find your balance in lateral hip rotation
5- Step side & back up to balance in lateral hip rotation.

Which one of these moves is your favorite? Which 🦵 leg is the best supporting side? Practice these balance moves often, in all directions, and you’ll be rewarded with BIG IMPROVEMENTS!🤡Help Prevent falls with these fun drills.

#balancechallenge #pilatessoftball #pilatessmallball #pilatesbalance #standingbalances #standingbalancepose #standingbalance #standononeleg #onyourtoes #fallprevention #dontfall #dontfalldown #balanceworkout #balancework #findyourcenter #pilatesballs #pilatesballet #pilatesballworkout #pilatesball #verticalworkout #pilatesfordancers #pilatesforseniors #pilatesactive #activeaging #keepyourbalance #stayyoungfeelyoung #stayyoungforever #workyourbody #jillianhesselpilates #youreasyoungasyoufeel

~ Long Spinals on the Universal Reformer ~ I hope

~ Long Spinals on the Universal Reformer ~

I hope everyone who celebrated the American Thanksgiving Holiday yesterday had a wonderful day, full of Gratitude , good Friends & Family.

Here’s a Classic Reformer exercise, to help you un-stuff all that Turkey! Happy Holidays to everyone, all around the World. Stay healthy & safe! Do your exercises daily, and you WILL feel better. With Gratitude for all your support in the IG PILATES COMMUNITY,
Thank you, J🙏❤️

#pilatesreformer #pilatesreformerexercises #pilatesreformers #pilatesrecife #pilatesreformerclass #pilatesreformerworkout #pilatesreformerexercise #pilatesreformerinstructor #pilatesreformerclasses #pilatesreformerstudio #pilatessolo #pilatesstudioowner #pilatesstudiopro #pilatesreformer #longbody #flexiblespine #pilatesinspiration #pilatesinspiração #pilatesinspired #pilatesgoals #pilatesforever #pilatesforeveryone #reformerpilates #reformerpilatesworkout #reformerpilatesinstructor #jillianhesselpilates #learnpilates #virtualpilates #virtualpilatesclasses

~ Goal Post Arms & Neck Release ~ As we approach

~ Goal Post Arms & Neck Release ~

As we approach the Holiday Season, who doesn’t need to release some excess shoulder, neck & body tension? Happy Thanksgiving 🦃🍁🍽 Everyone! Thanks so much for watching & commenting on my posts. I’m grateful for each and every one of you 🙏 😀🥰What are YOU grateful for this Season?

Here, I use the Wall to help realign the upper body, open the shoulders and upper back, and mobilize the cervical spine. Don’t forget to breathe deeply throughout this series. SOUND ON to hear my verbal cues!

(Excerpts from my IG HALLOWEEN 🎃 WORKOUT, which explains my Costume 🥰Find the full Workout further back on my feed🙌🏼)

1- Goal Post Arms against the Wall
2- Goal Post to High “V” Reach
3- Flip your Goal
4- Shoulder Shrugs (light hand weights)
5- 1/2 Neck Rolls

#upperbackmobility #upperbackstrength #upperbodyworkout #upperbackstretch #upperbackflexibility #shoulderworkout #shouldermobility #shoulderpainrelief #shoulderopeners #shoulderopening #shoulderstretching #shoulderstretch #shoulderstretches #neckpain #neckrollsfordays #neckrolls #neckmobility #posturecorrection #postureexercises #posturematters #forwardheadposture #alignyourspine #improveyourposture #balancedbodypilates #balancedbody #perfectposture #jillianhesselpilates #wallpilates #verticalpilates

~ Luigi’s Jazz Warmup ~ Any former dancers out

~ Luigi’s Jazz Warmup ~

Any former dancers out there remember Luigi?
He was a wonderful lyric Jazz Dancer, Teacher & Choreographer. He was partially paralyzed in a terrible car accident, just as his career was taking off, & Drs told him he’d never walk again. He proved them wrong, & in the process, evolved his wonderful, therapeutic jazz dance technique. Due to his injuries, Luigi always paid particular attention to correct body placement, so his work jibes well with Pilates exercise.

I’ve revisited my early dance training at the Harkness School for Ballet Arts in the early 1970’s, and here I demo a few short clips from the very beginning of Luigi’s warmup. Of course, I’ve added Ron Fletcher’s percussive breathing, which helps add rhythm to the movements. (Luigi used 🎶 music😀)

#jazzdanceteacher #jazzdancela #jazzdanceclasses #jazzdance #jazzdanceproject #jazzdancebrasil #jazzdancer #jazzdancers #retireddancer #standingpilates #pilateswarmup #dancewarmup #pilateslove #danceprep #stretchyourbody #healyourselfnaturally #healyourselffirst #healyouself
#pilatesinstruction #onlinepilatesstudio #onlinepilateseğitimi #onlinepilatesclass #onlinepilatesclasses #virtualpilatesclasses👩🏻‍💻 #virtualpilatesclass #virtualpilatesclasses #vitualpilates #virtualpilatesstudio #ronniedemarcoforever #jillianhesselpilates

Primitive Squat with Ujai Breathing, Chair 🪑 Po

Primitive Squat with Ujai Breathing, Chair 🪑 Pose & Arm Balance

1- Primitive Squat explained
2- Side view of shoulders over hips, rounded back (as in Rolling)
3-4-5- Stylized Breathing with deep inhale, hold, additional inhale, slow deep exhale, and contraction of pelvic floor/ab muscles with empty lungs.
6- Chair 🪑 Pose
7- Arm Balance

These clips are from my IG LIVE Class. Full Class is on my feed from Labor Day Weekend. (September 5, 2021). ENJOY!

⭕️ Magic Circle ⭕️ Barre Work Here are a

⭕️ Magic Circle ⭕️ Barre Work

Here are a few clips from my recent online Workshop for Japanese Pilates Instructors. Thanks to @hidekokikuta for organizing & @thephysicalenlightenment for translating; I absolutely love teaching with the #magiccircle

1- Side view of the double knee bend (pliés), with lateral hip rotation. I cue a slight tuck of the pelvis during the plie, to engage the booty muscles & abs. HOLD ONTO those muscles & draw the inner thighs together, as you straighten the 🦵 legs.
2- Posterior view of #1
3- Same exercise, with heels lifted (relève) Feel the 🔥 & test your balance!
4- Single leg pulses-be sure to center your body weight over the standing leg WITHOUT shifting the hips laterally. NO death grip on the Barre- test your balance!
😀😀😀😀😀😀😀😀😀😀😀😀😀
#magiccircles #pilatesmagiccircle #pilatesmagic #pilatesringworkout #pilatesring #pilatesrings #innerthighsworkout #innerthighs #bootyworkout #bootyworkoutathome #standingpilates #verticalpilates #findyourbalance #magiccirclemonday #pilatesbody #pilatesteachers #pilatesjapan #pilatesasia #pilatesglobal #pilatesworldwide #pilatesworldclass #pilatesworld #legworkout #pilatesgoals #jillianhesselpilates #pilatesfordancers #barrefitness #barreworkout

~ Perfect Your Posture ~ This Broadcast on HGTV i

~ Perfect Your Posture ~

This Broadcast on HGTV is from nearly 20 years ago! Amazingly, it still holds up to time, bc the Basics of good posture haven’t changed!
I learned the posture analysis I teach on camera here from my mentor, #carolatrier
And, yes, I still use my #quickanddirty #posturecheck with all my clients! Try the #wallsquatchallenge I demo at the end of the clip with a #magiccircle between your thighs, and #feeltheburnlovetheburn
🔥🔥🔥🔥🔥🔥🔥🔥🔥
#posturecorrection #posture #postureexercises #smartsolutionsmangalore #smartsolutions #ifyouremember #myhgtv #hgtv #backpainsolutions #backpainprevention #pilatesposture #postureimprovement #standtall #correctposture #corestrengtheningexercises #longandtall #posturecorrector #posturematters #fixyourposture #postureawareness #posturetherapy #pilatesforbeginners #pilatesforeveryone #jillianhesselpilates

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Meet Jillian

Pilates MasterJillian traces her Pilates “lineage” back to Joseph Pilates himself

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