You’ve probably seen some big Pilates equipment before – be it the Reformer, the Cadillac, or the Wunda Chair (aka Stability Chair). Because pictures of these pieces are usually more visually striking than matwork, you’re probably thinking that Pilates is all about the large equipment.
Thankfully for those of us that don’t have access to that equipment, the mat work is actually the basis of Pilates. The equipment is used to strengthen your mat practice, NOT vice versa.
Instead of thinking you can “only” do mat, you should be happy to be more concerned about getting really good at your mat work! The best thing about your mat practice is that it goes with you anywhere you are. You can get in a full mat workout in a hotel room, on the beach, even in the middle of Algonquin Park (yes, I’ve done it!).
All you need to do Pilates without equipment is a mat (or towel) and the space you and it take up. Technically, you don’t even really need a mat if you’re on a plush carpet, as long as you have some padding for your spine.
Your mat is like a little guide for where you should be in space. You can stay in the center of it, line yourself up with the back of it, and use the edges of it for where your legs should open to. It also provides support, grippiness, and awareness.
Starting a Pilates mat practice can be frustrating. It’s a lot of movements your body doesn’t know how to do, so all the wrong body parts want to make the exercises happen. Initially there’s no connection between your brain, your body, and the individual muscles that are supposed to be providing strength and support. Your connections come with time and repetition. A lot of time and repetition.
Which is why Pilates is a practice, not a perfect.
The biggest keys to doing without equipment are:
Keeping your abs working
Your abs need to be supportive during every exercise. When they let go, your back tends to take over! If your back doesn’t, your shoulders and neck will.
The engagement can feel subtle at first, but the more you try, the stronger you’ll be. You’ll feel the difference between moving from your core and moving from everywhere else.
Keeping your hamstrings & the bottom of your butt participating
Your THASS (not a ‘real’ body part, but a great reference, thanks to my mentor, Lesley Logan) is something that generally doesn’t work so well when you first start. It’s your THASS because it’s where your THigh meets your ASS (the top of your hamstring & bottom of your butt).
It should help support your legs when they lift, help keep you connected when you’re on your stomach, and let you focus into your two-way stretch.
If your thass is NOT participating, you’ll be hanging off your quads & hip flexors, or your lower back will be popping off the mat…which means you’re taking tension there AND into your shoulders and neck. So it really helps to find your thass!
Keeping your shoulders on your back & out of your ears
It’s important for your shoulders to stay connected to your back (basically the bottom of your shoulder blades towards your bra strap). This is harder than it seems because they always want to creep up to your ears!
Finding the width across your back instead of pinching your shoulder blades together is key to keeping your upper body connected and your abs able to do what they should, in any position. Flat on the mat, sitting, standing, side flexion…it’s possible, and most effective, if you find and keep that upper back connection in your entire Pilates practice.
Your mat practice will change daily - what happens in your Pilates practice today likely won’t be the same tomorrow. A single mat workout doesn’t give you any kind of real reference to what your body can do, and that’s why getting curious about what happens every day in your mat work is far more helpful than passing judgment at any time. Consistency is your best friend.
If you feel overwhelmed about doing your mat practice on your own, or if you’re struggling with how best to find Pilates in your body, the best suggestion I can make is to get guidance from a qualified Pilates instructor! It’s worth investing in someone helping you get the most from your Pilates practice (no equipment required!).
Your Pilates teacher is there for you to ask questions, get tips and tricks, help you find your connections, and challenge you to get more from your practice (we all work a lot harder when we have a watchful eye on us, but even more so when they push you to do things you’re not sure you can!).
Doing Pilates without equipment is easy, fun, and very rewarding. Your mat practice is portable, convenient, and incredibly challenging. Start today!
Xo, Kimberly
p.s. Here’s a full list of the mat practice (and a downloadable copy!):
Hundred
Roll Up
Rollover
Single Leg Circles
Rolling like a Ball
Single Leg Stretch
Double Leg Stretch
Single Straight Leg Stretch
Double Straight Leg Stretch
Criss Cross
Spine Stretch Forward
Open Leg Rocker
Corkscrew
Saw
Swan
Single Leg Kick
Double Leg Kick
Thigh Stretch
Neck Pull
High Scissors
High Bicycle
Shoulder Bridge
Spine Twist
Jackknife
Side Kicks (Front/Back, Up/Down, Little/Big Circles)
Teaser
Hip Circles
Swimming
Leg Pull Front
Leg Pull Back
Side Kick Kneeling
Side Bend
Boomerang
Seal
Crab
Rocking
Control Balance
Push Ups
Opmerkingen