- Difficulty: Intermediate/Advanced
- Equipment Needed: Ped-O-Pul (The ped-o-pul shown in this video is the Contrology Ped-O-Pul.)
- Reps: 3 each variation each side
- Warning: The equipment is unstable. Not ideal for beginner clients or those with shoulder issues who cannot control the springs.
- Questions: Contact us here
Centering (Squats) with the Ped-O-Pul
Centering on the Pilates Ped-O-Pul is very similar to the first Pilates footwork on the Reformer, except that you are standing up and your arms are involved. Ok, so maybe similar is not accurate, but as you do them, you will see what I mean. You must push the floor away as you would push into the football. And, you want to keep your back long and your center connected. The arms do add an extra challenge to what you know about the Reformer, but they also help you connect your arms to your back.
Be mindful that your shoulder blades are not swallowing up the pole.
Begin with your heels together and toes apart. You can have your heels flat on the platform or slightly elevated on the pole for an added challenge. Your hands are reaching out into the handles from your back wide to the sides. Be mindful that your shoulder blades are not swallowing up the pole. You want your back as wide as possible with your upper abs connected. It’s easy to let the ribs flair. Before beginning the movement, try to get your head is up against the pole. Reach your body in 4 directions from your center.
Working your arms from your back bend your knees and slide yourself down the pole until you feel you would disconnect if you went any further. Make sure your arms come with you. Then reach into your feet and push the floor way bringing your arms with you as you straighten your legs. Repeat 2x. On the Third rep hold with when your knees are bent and press your arms down by your side and then press yourself back up along the pole with arms reaching down. Then open your arms. Reverse, press the arms down and bend your knees. Then straighten your legs 2x. On third rep when knees are bent open your arms up and stand tall. Repeat if needed. If you are new to this exercise, you can do one way a few times and then reverse the direction a few times. Notice where you get stuck, when your arms disconnect from your back. Go only as deep as your heels remain connected and arms do not disconnect from your back.
Be sure to check out more of my Ped-O-Pul workout videos. I want to help you continue your Pilates Ped-O-Pul training!
