Free Videos for Pilates Teachers!
The videos on this page are definitely NOT your grandpa's Pilates! Check out some of our favorite fun and creative moves - designed to delight and challenge your clients.
I’ve got a fun side lying leg series for you today. I’m only demonstrating 3 reps per variation but in class I usually do anywhere from 6-12 depending on the movement component and the level of the class. I like this because it targets so many different aspects of the abductors based on the different angles. And of course it targets the side trunk. Enjoy!!
A fun spin on a barre leg/ butt series using the Pilates trapeze table and the roll down bar. Great for butt, legs, balance and core strength! For more fun choreography ideas and a million ideas for Pilates teachers and studio owners, follow us on Instagram @pilatesintructoracademy
Who doesn't want great glutes? This is a simple combo that you can teach in a class that your clients will love!! I'm only doing 3 reps of each movement but you should do 8-12. Tie a band in a bow tightly around thighs, just above the knee. Lie as shown with feet wider than hips and close to hips. Begin with neutral bridge 8-12 times all the way up and all the way down. Next stay up and abduct and adduct the thighs 8-12 times. Then keep knees wider than first bridge and move 1/2 way down and up 8-12 times. Next stay up and pulse out, then pulse up. The big finish is another set of full neutral bridges 8-12 times like we started. Tips: use glutes to lift not low back (don't arch to ceiling, just squeeze buns), weight slightly in heels, legs wider than hips.
Why not combine a single arm side plank with a little triceps work?
Try this fun prone combo in your next mat class: roll-down to push-up (and go down slow!) once down, 3 reps each of prone hip extension, thoracic extension with arms over head, swimming. Then hard style type push-up (body rigid, everything engaged) pike, walk back and roll down again. I like to do 3-5 of the full combo with 3 reps of each variation on the floor. Of course you can bend the knees for that HS push-up (‼️)
How about a fun variation for Criss-cross on the mat? Start with legs in table top and rotate only to one side for 4-6 reps, stay to that side and add leg straighten and bend, continue to stay on that side and keep leg straight, then lower and lift the leg staying to the same side. Now repeat on the other side then finish with the familiar version of CC. I'm only doing 3 reps of each leg progression but you can do as many as you like. Enjoy, my clients sure do!!
Do your students struggle with teaser? I know mine do. I like to teach teasers with plenty of prep movements to warm them up. This video demonstrates 3 levels of preps that we teach in our Pilates teacher training curriculum. As you’re teaching your class, you can progress through each of these in the order I’m demonstrating. Your class participants can stop with the level they feel successful with that day. This provides everyone with the appropriate workout for their skill and strength without slowing down the class. It’s a WIN WIN!!!
Try out this fun triceps press up using the Pilates Reformer footbar on the trap table mat. For my workout, I did 3 push-ups, then 3 down/ down, up/up with right arm leading. Then 3 push-ups with 3 down/down up/up with left arm leading. Rinse and repeat as many times as you or your client likes.
This is a super fun “two in one” combo using the Pilates Spine Corrector and the springs on the Pilates Tower or Cadillac. Hold a neutral, side lying position on the Spine Corrector, but don’t rest down all the way, that’s the challenging core work‼️ Then, using springs of your choosing, add a triceps press then switch to a side lying leg press. You can always throw in a set of lateral flexion to extend the set. In my own workout, I did 3 sets of 10 in a circuit format then flipped to the other side.
Sound on for instructions and cueing for this fun rowing combination using the Spine Corrector and Trapeze Table springs.
Single spring roll down with oblique cross over on the Pilates Trapeze Table. Not crazy hard or innovative but it was a big hit in class‼️ We did 6 roll downs and 6 cross overs on each side.
This fun Cool Pilates Choreography combines single leg glute work (single leg skating) on the Pilates Reformer with deltoid work using the Pilates Tower. I’m using a long yellow spring with the strap for the shoulder work and I’ve got the Reformer on 1 red and 1 blue, use the springs you like!
Try out this fun variation on the Pilates teaser! This is a single leg Pilates version using a ball on the Pilates Reformer. I’ve got the jump board on but you could do it with just the foot bar too. I’m sprung on 2 red and using a mat to keep from sliding.
On a VERY cold and snowy Saturday, this is a great way to get warm right away Pilates single leg stretch on the Pilates Reformer jumpboard‼️ Set-up: jump-board in and secure, spring is super light- I’m using 1 yellow, curl into thoracic flexion.
1) slow jump to acclimate 2) One “single leg stretch knee pull” during each jump, you can either land with both feet or alternate landing
3) This is the fun part- jump off with both and bring right knee in as you did in (2), but add 3 faster alternating legs (R L R) to land on left, jump off with left and alternate (L R L) to land on right, jump off with right and alternate (R L R) to land on left. Keep alternating for as long as you want. Enjoy, I sure did!
Sound on for this one! This video demonstrates a fun way to add Rowing to Pilates single leg Foot Work or Jumping.
Today I offer this great leg option using the Pilates Reformer and a band. Set up with the jump board in and secure and a band tied in a bow just above the knees, (don’t tie legs together super tight). Start with Single Leg Press with the Reformer sprung anywhere from 2 red 1 blue to 3 red 1 blue. I’m adding the band work abduction as I return the carriage but you could reverse that. A more difficult progression is to drop the spring to 1 red 1 blue or 2 red only and switch to jumping with band work abduction. This is why you don’t want the legs tied tightly together‼️In this version, I’m abducting as I jump. I’m using a medium band but lighter would be fine too. In the jump version, you could abduct both legs or focus on stability of the jumping leg by abducting 1 as I am. Give it a try and let me know what you think!