Scroll all the way down for a 28 second hit of all 34 exercises.

And, don’t forget to check your inbox in a few hours for my last March MATness missive and your free thank you present💋

Put on Your Party Pants - it’s Time for the Pilates PushUps (with NO PushUps)

Let’s celebrate

• Soften your knees as needed to get your hands to the floor

• Tune into whether the roller is an assist or a challenge (hint: it might shift within the same variation)

• I love the simplicity of the PushUps in these versions: Roll Down, Walk Out, Walk Back, Roll Up

How do you feel at the end of this whole 31 day shebang? Let me know…

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Whoo Hoo - here’s today’s Deep Dive:

A Small Bonus

Here’s a video from 2020, it’s the year I didn’t celebrate March MATness but filmed all 34 exercises on April 1st. It’s on warp speed so if you have 28 seconds you can watch me blast through the whole sequence. If nothing else it’s a bit of comic relief to see me move this fast

That’s it for now,

xBec

P.S. Check your email later today for your thank you present🎁

Don’t you just love that word - penultimate - it’s so much fun to use!

It’s time for Control Balance

The name pretty much says it all.

• Remember, the less of you on the mat the more stabilising you have to do!

• No matter what version you’re doing keep your neck from flattening

• The roller under your foot as you trade legs lessens the distance to the ground (easier for tight hammies) but the wiggly roller makes it harder in a whole other way

• Think of light, relaxed feet on the roller - they have to be sensitive

Did you try the last version? Let me know…

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Here’s your Deep Dive where I use the word penultimate yet again!!

xBec

P.S. Stay tuned for an extra email from me tomorrow with a round-up video and a thank you present.

Let’s Rock and Roll (well at least rock)

• *note* you might want to pad your hips - sometimes those rollers feel hard as..

• Version one is great for closing the loop and realising how hard those legs have to work to help lift the chest

• Look for the hamstring cramp in version two - you want them to be strong

What do you think about these versions? Try one or both as a prep and then do the full Rocking - is it easier?

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Here’s your Deep Dive and again, in re-reading it, there’s a tonne of great information in there:

Can you believe only two more days??

xBec

Seal we know and love but Crab is a hard one - watch your knees!

• This is a lovely way to do Seal since it really allows you to feel what you can do to prevent collapsing your shape - lift your hips for suspension

• Balancing on your knees always up the ante - you will wiggle and as a special bonus most likely get a hamstring cramp🤣

How’d you go with those two?

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I injured my knee before I could film a Deep Dive on Crab so all you get is Seal today (maybe you’re glad? one less thing to click on and watch)

I’ve put a smaller size link because in the larger version all you saw in the photo were my legs and butt😳

Have a fab day, happy moving and exploring

xBec

Any questions? Shoot me a message

I love Boomerang because I feel like I always have to be one step ahead of myself which strangely keeps me in the present moment

• Version one challenges you to pick the legs up from a stretched abdominal wall - how low can you (safely) take the legs?

• The struggle is real in version two and is a balance challenge as you move that roller behind you

How do you feel about this exercise? Let me know…

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Here’s Your Deep Dive:

Catch you tomorrow!

xBec

It’s the last week and I’m so glad you’re still with me!!

Today’s exercise is Side Bend

• Both variations require shoulder strength and is a great way to build it if you stay mindful

• If the arm position doesn’t feel right, make sure to adjust it

• Even if your inner thighs aren’t touching pull them together!

Do you like the exercises that are balance challenges?? I do because they make me have to pull my s**t together😉

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This Deep Dive builds from Side Plank Variations into Side Bend - enjoy!

Happy exploring,

xBec

Side Leg Kicks Kneeling is a challenge even without the Roller, but let’s go!

• Bring the bottom rib forward to stay square to the front

• Holding up the legs is even harder when the raise hand starts higher

• Getting into the kneel on the roller is already a challenge but then the fun begins!!

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let me know how you go with these two fun ones…

Here’s the Deep Dive again with lots of great links to other exercises so you can see how the Pilates Method is an ecosystem:

Keep up the curiosity!

xBec

Our Next Twofer is Both Leg Pulls: Front and Back (which Mr. Pilates just called Leg Pull)

• Remember to take care of your wrists. Keep pushing the roller away from you.

• Getting into position for the version with the roller behind your back should set you up for the control and focus needed not to dump the roller when you so the exercise - be persistent, I’m not showing any of my fails (and there were many)

• The version of Leg Pull Back, with the roller under your knees, is the one that makes me feel most successful!

• Hands on the roller for the last version? Again, strongly push down with the arms and retract the shoulder blades. And move super slowly

Any questions or queries? Shoot me a message

You have post links today. One on just the Leg Pull Front and another on both. Enjoy the the Deep Dive on these two beauties:

Catch you tomorrow for Day 25!

xBec

Yep, it’s time for Swimming which is where you really figure out if you can hold your arms up from your back

• When you hold the roller in front of you don’t push it away but try to pull it towards you instead

• For the second version you’re lifting alternate arms and legs - move slowly so you can catch those shoulders wanting to rise

• Last you’ll try to lift both arms up (while firmly pressing both feet down) and paddle yourself over the water to some tropical paradise

Do you like this exercise? The breath will really help, just sayin’

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Wow, look at when I first wrote this! I think it’s pretty dang good because it talks about loads of other exercises that can support your quest for smooth, beautiful Swimming

I do hope you’re still enjoying the daily missives🤞

xBec

Oooh, this one’s fun!

Sadly only two of the three versions from the video were captured in the photographs!

If you don’t remember, one of the goals of Hip Circles is to reverse the natural curves of the spine, i.e. extend the thoracic and flex the lumbar (while not collapsing into either of course)

• With the roller between the legs you can again focus on trying to keep it steady (and not whacking yourself in the head!)

• Whatever version you’re doing keep your chest puffed up and the shoulder blades pulling towards each other.

• The crazy last one is a bit of an adaptation of the Reverse Headstand from the advanced Reformer (most Pilates teacher trainings do not include it in their curriculum, i.e. instructors are not taught it) and a yoga fish pose (Matsyasana)

Here’s the Deep Dive for today, as per usual the video tutorial’s all the way at the end but before you get there there’s lots of great info about the exercise!

Have a great Saturday - or a great whatever-day-you’re-reading-this ;-)

xBec

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If you know me then you know that Teaser is one of my Favourite Exercises

• Holding the roller gives you lots of options and even though the roller’s not heavy the weight of it will help lift your torso

• The second version is the one that I found most challenging - it’s hard so don’t be bummed if you can’t get up, just adjust the roller so your legs start lower down. If you can get your head to the roller - good onya’!

• Lying on the roller has two variations: Legs off the bottom to focus on picking up the legs from below you and Head and shoulders off the back for the reverse. When you perform this on the Long Box on the Reformer both start below you so the belly has to be strong from extension into flexion.

Ooooh, which one of these are you going to try? Enquiring minds want to know…

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Today’s Deep Dive is from 2022.

I think I tried to put Every. Single. Thing. I know about Teaser into one post so please don’t be alarmed by my information vomit🤮🤣

Do you love Teaser as much as me????😃

xBec

Day 20: Side Leg Kicks

If you’ve done a mat class with me then you know that the Side Leg Kicks Series can have many, many, many variations. I’ve kept it simple for today so you can focus solely on the length of the spine and the level of the legs.

• When you’re kicking to the front the leg is going to want to drop closer to the floor so you have to work the outer top hip.

• Watch your neck placement, try to keep it as neutral as possible

Thanks for still being here as we get into the downward slide of the month - how’re you going?

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Here’s the deep dive with more choreography:

Thanks for reading til the end,

xBec

Day 19’s Exercise is Jackknife

Jackknife is an especially fun challenging exercise. As far as the flow, it’s pretty much smack dab in between exercise #3 Rollover (which has a smaller ROM) and exercise #33 Control Balance (which ups the balance challenge with the arm position).

• This is another exercise where you need to press into the ends of the roller to give your shoulders some feedback.

• The roller between the legs gives you all that feedback into your stronger/weaker side - try to even them out.

• Play around with how much of the roller is towards your head or poking out the other end and feel the differences.

Message me with your thoughts, I really want to know how you’re finding these versions

Today’s Deep Dive’s video tutorial + all the juicy info:

Hope you’re having fun! See you tomorrow.

xBec

Spine Twist is a small but mighty exercise

• Tight Hamstrings? Either bend your legs or sit on top of the roller.

• Hold the roller over your head and you’ll feel exactly where the exercise comes from (and how small the movement actually is).

• Keep the hips quiet in all three variations.

just a reminder to try one of the versions and let me know how it goes

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Today’s Deep Dive is here:

See you tomorrow,

xBec

Happy St. Patricks Day! I used to live in Chicago where it’s such a big holiday they do this to The Chicago River:

It’s really cool to watch the dye slowly permeate the water and make its way out to Lake Michigan

But back to the task at hand: today’s March MATness exercise.

I love the Shoulder Bridge.

Why?

Because it can be modified for pretty much anyone and can be a really challenging exercise no matter your level.

• No matter what version you’re doing keep your neck from flattening

• Press your hands into the ends of the roller. Tight shoulders? You can hold it over your chest instead

• Palms up means you have to stabilise more with your torso

• We all need strong hamstrings so enjoy the intensity when you walk your feet out and back

Don’t forget to like, comment, ask a question, or share with a friend.

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Here’s your Deep Dive!

P.S. Please allow me to share this Dad Joke with you.

Q. Who’s green and lives out back?

A. Paddy O’Furniture🍀

xBec

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You can see why Scissors and Bicycle are grouped together. They really are two expressions of the same exercise.

• if you’re tight in your hammies then having the hips up on the roller will help with exploring the end of your range - thanks gravity!

• Version Two could be considered a Shoulder Bridge but I like being able to pay attention to one leg (& the same side hip) at a time.

• Having the roller as a target for the bicycle gives your body tactile feedback.

Have a friend with a roller? Invite them to try this with you

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Today’s Deep Dive is here, read and watch for more insights so that these two exercises become more available for you.

Have a great rest of your weekend!

xBec

I love your feedback even if it’s just an emoji😉😘🤎🤨🤬

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I thought we should mark the halfway point of this whole month long experimental party. With that in mind, I offer you this bonus video

Two years ago for March MATness I adapted all the exercises to my Spine Corrector (if you’ve been here a hot minute this is old news).

Anyhoo, many of my choices had to do with a very small ROM dictated by the structure of the equipment. So that was an interesting limitation to have to negotiate.

In re-watching I found it enlightening to compare how the two different props - Spine Corrector and Roller - have challenged my creativity. Remember parameters just force you to come up with a different, maybe more creative solution…

Should you still need/want a Deep Dive, here’s the link to the whole post from March 15, 2023:

Thanks for letting me in your inbox - I so appreciate you!!

Let’s keep moving together!
xBec

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Keep an eye on your inbox for a bonus email today!!

Day 15’s Exercise? Neck Pull

I often think of Neck Pull as a more complicated Roll Up because your spine has more things it needs to tick off its movement list. Roll, be tall, and deeply flex. Plus those hands behind the head?! But hey, you’re warmer so you have more mobility and strength at your disposal.

• The roller flips between making the exercise easier or harder, sometimes within the same version!

• Don’t forget your breath in Neck Pull - that exhale can really help!

• The last version is forgiving if you have tight hamstrings, it’s not shown in the photos but basically have the roller underneath your knees and really try to dig your heels into the mat!

Message me with your thoughts, I really want to know how you’re finding these versions

This Deep Dive’s video tutorial is MIA (and I have no idea where it is) however, this post does have a tonne of great information about integrating Neck Pull into your practice. Plus there are some super dodgy graphics, lol. Hope you like the read

OOOOOH! Don’t forget - Bonus email coming in a few hours - keep your 👀 peeled

xBec

So Far Double Leg Kick has been the Exercise Least Adaptable to the Roller.

• The upper arm bone should feel like it rotates inwards while you’re down and outwards, aka externally, when your back is extended.

• When you’re lying on top of the roller make sure your abs are lifted to support your low back and yes, it’s a bit awkward.

Do you think that the foam roller added anything or was just a distraction??

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Here’s the Deep Dive and I always feel like I need to apologise when I wear black tights against a black mat, so, sorry…

Hope you’re having fun so far!

xBec

Single Leg Kick Looks Like Such a No-Nothing Exercise But We Know Different!

• Can you maintain the upper back extension you found in Swan/Swan Dive?

• Think of this as a Shoulder Bridge prep, aka turn on your hamstrings.

• Balancing on the roller always up the ante

Which option did you choose or did you try all three?

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This Deep Dive was filmed in a friend’s basement while we were on vaycay a couple of years ago - I guess nothing will keep me from my Pilates practice.

Have a fab day, happy moving and exploring

xBec

Any questions? Shoot me a message