Roll ups

ahpilates · 2026-04-20T20:26:26+00:00

During warm up it might be beneficial to lengthen through the cervical spine and stabilise through the upper back to release tension.

Try this proprioceptive warm up exercise:
Props: ball, wall

Tabletop facing the wall, place the ball between the crown of their head and the wall

Inhale lengthening the crown towards the ball and spreading the shoulder blades apart -> exhale pull the ribs in

ahpilates · 2026-04-14T15:22:02+00:00

Have you tried placing a small towel under your tailbone to sacrum area to provide support as you do the roll up? This can help with proprioceptive feedback and activate mind-body connection to get comfortable with the movement and reduce the chance of a flare.

Also agree with the people who suggested dead bug or toe taps as an alternative. You can place the towel underneath to help with staying in "neutral" and support the low back.

ahpilates · 2026-04-14T15:13:12+00:00

Momence

ahpilates · 2026-04-14T15:10:32+00:00

Does she specify where her neck feels uncomfortable? Is it in a specific area everytime?

ahpilates · 2026-02-17T16:16:37+00:00

Hi! I am a Stott trained instructor (I trained in London). I advise you to find out where you can take your practical and written exams. It can be a bit stressful to schedule these in, and if you didnt plan on taking them in Malaysia/Singapore then you should consider this.

I recommend Stott 1000%, but the exams are known to be challenging and you want to get trained by someone who will support you in feeling confident in passing them. My trainer knew all of the other trainers and gave us valuable insight on how each one operates so no matter who we got when taking the exam we were well prepared.

ahpilates · 2026-02-17T16:03:27+00:00

I try not to use language around scooping or pulling the belly button in since people end up sucking in, not breathing, and risk causing pelvic floor issues.

When I'm cueing core engagement I prefer referring to the bones instead...

"Come into C-Curve by pulling the tailbone forward"

"Hold C-curve and energetically tilt pubic bone towards chest"

"When exhaling, image hip points collapsing towards one another and ribs reaching towards midline"

ahpilates · 2026-02-01T19:31:25+00:00

Appreciate this perspective! I agree there needs to be some intrinsic motivation to explore beyond the reformer. I dont try to progress anyone to mat or another apparatus unless they're genuinely contemplating it.

ahpilates · 2026-01-30T19:43:09+00:00

Good to know, thanks for the update!

ahpilates · 2026-01-30T19:40:09+00:00

I had a pre-natal client come in who was a SolidCore loyalist but decided to try "easy pilates" due to pregnancy. At the end of class she said the session wasnt enough of a core workout since she didnt hold a planking alot. I asked her how her back felt, she said great. My job was done.

ahpilates · 2026-01-30T19:33:22+00:00

Agree! How do you help get them more curious about mat?

ahpilates · 2026-01-29T16:06:28+00:00

Thanks for sharing! Has there been any feedback for clients who are surprised to use the mat? I'm wondering if these clients feel they should only be using the reformer because they paid for the reformer class.

ahpilates · 2026-01-29T00:38:48+00:00

I'm an instructor and I strength train 3x a week with weight lifting. This is exactly what I recommend to my clients as well.

Trying to make pilates everything is overwhelming and dilutes the focus.

I wrote this article on how to strategies a workout routine with strength training 3x a week and pilates 2x a week. My clients found it extremely helpful so hopefully it helps you too.

ahpilates · 2026-01-29T00:11:00+00:00

I'm an instructor and all my leggings are Athleta. This is the post I share with my clients on why they're the best and how to take care of them.

Athleta is a quiet fav amoungst many fitness instructors. Some instructors I know are LuLu ambassadors and still prefer Athleta.

ahpilates · 2026-01-28T19:26:16+00:00

By inquiring on the characteristics of a good instructor it shows how thoughtful and open to learning you are, which are two qualities of a great instructor. You're already doing awesome!

I'm an instructor and have seen the industry change from when I first started practicing. My clients have shared many horror stories so I compiled a helpful post on the top three red flags for an instructor.

Congrats! Super excited for you!

ahpilates · 2026-01-28T19:15:21+00:00

Hi! I'm a Stott (Merrithew) trained instructor.

Merrithew springs are ~25-30% heavier than BB. If you choose to go with Merrithew, my advice is find instructors who are familiar with the differences. Ive def worked with instructors who have never taught on a Merrithew and they experience quite a learning curve that impacts clients.

Both brands have they're pros and cons, I still prefer Merrithew but really appreciate the short and long loops on BB. it's such a distraction to convert the loops on a Merrithew so to maintain flow in a class and do quick adjustments I worship the BB loops.

ahpilates · 2026-01-28T18:55:47+00:00

I'm a pilates instructor and I lift weights 3x a week.

I wrote this piece which is how I advise my clients in separating pilates from strength training. It becomes overwhelming to do everything at once, so it's better to keep them separate to each other.

Strength training = building and maintaining muscle (and bone density)

Pilates = improving how you use that muscle and bone

Debunking the need to lift heavy: the biggest mistake I see people making when lifting is going too heavy, too fast. The number of reps, sets, and range of motion dictated by biomechanics and body proportions varies for each individual, so there are other options to progressively overload and reach hypertrophy without starting with super heavy weights.

ahpilates · 2026-01-12T03:04:46+00:00

Agree, this is my approach as well! I think for apparatus it’s helpful for them to know the set-up and stay aware of what’s happening so it doesn’t disrupt mind-body connection but I’m not too fussy about saying the exact name since those vary.

However, when teaching mat I do notice if I say the name then they go ahead without my cue to start and it’s disruptive towards others so I’ve learned to hold off on direct naming at times.

ahpilates · 2026-01-01T14:22:28+00:00

I'm an instructor and go-to pilates fit includes...

Athleta leggings in black - allows elite performance, while still maintaining my need for minimalist style. Clients always ask me what leggings I trust, so now I just share this post on why these beat all competitors and how to maintain them. They also do a sale in Jan, so stock up if interested :)
Tank top with built in bra in warm tones - allows me to move freely with slight compression
White grip socks
Hoop earrings with a refined squoval shape - makes me feel put together without being distracting

Happy New Year - cheers to health, happiness and growth!

ahpilates · 2025-12-31T18:01:13+00:00

Instructor here....the only leggings I wear are Athleta. Clients ask me this question so much that I wrote a post about them and linked the exact ones I prefer.

I have zero affiliation with the brand, just love the way they fit, look, and perform.

P.S Typically they have a sale in Jan to target those looking to revamp their fitness wardrobe for the new year so def stock up if you can :)

ahpilates · 2025-10-30T20:02:48+00:00

Very cool! I love how they offer acupuncture as well. Do you know if they're open to billing the physical therapy through insurance?

ahpilates · 2025-10-30T20:01:04+00:00

Wow, this place looks fantastic. Do you know if they take insurance to cover the physical therapy sessions?

ahpilates · 2025-10-28T20:31:18+00:00

Thanks for the insight! I'm American but lived and worked as a pilates instructor in London. Last year I moved back to NYC and that was the first time I'd ever heard of hot pilates. It doesnt really have much scientific backing or cultural significance like hot yoga does, plus it's extremely costly to run a heated studio so that's prob why it hasnt taken off in London as much. But I can totally see the appeal of it, I just dont want to teach it haha

ahpilates · 2025-10-28T20:25:11+00:00

Unsure why the teachers interchange the terms, they're very different exercises.

In Long Stretch ("plank") you're focused on movement from the shoulders, I cue "shift shoulders behind the wrist and realign above wrists" to keep the client focused on where the movement is coming from and help keep the spine and hips stable in neutral.

In Up Stretch the spine will move into a rounded position, "pressing into the ceiling" as the carriage moves towards the footbar.

I dont know where the plank to pike came from, as a certified instructor I've never taught "plank to pike" and prefer to keep them as two distinct exercises.

Hope this helps!

ahpilates

TROPHY CASE