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Short Box Series: Flat on the Spine Corrector

Home  »  Pilates Spine Corrector Exercises | Free Tutorials   »   Short Box Series: Flat on the Spine Corrector
  • July 31, 2024
short box series flat on the spine corrector online pilates classes
  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Spine Corrector and Pole (I love using the Contrology Spine Corrector.)
  • Reps: 3-5
  • Warning: May not be ideal for some hip or low back issues.
  • Questions: Contact us here

Short Box Series: Flat on the Spine Corrector

Working on your Short Box series is a great way to practice all the spine shapes Pilates has to offer. But, if you don’t have access to a Reformer or Ladder Barrel it can be tricky to train your Pilates Short Box series. I like to use the top of the Pilates Spine Corrector! It allows you to stand in the back of your legs while also feeling the lift of your spine. Flat Back on the Short Box can be one of the trickier exercises. It’s easy to get in your hip flexors or back bend. The more you work the back your legs here the more you’ll train your body to move from your center instead of hinging. And the next time you get on your Reformer you will get to test what you learned and possibly go back even further!

Focus your eyes on the tip of your nose so your neck doesn’t overwork.

Sitting on top of the apex of the barrel with your feet on the floor. The step is in front of you. Depending on leg length you might be able to pull your heels into the the barrel. For me, I have my feet a little further away and push my feet down while energetically pulling back. Holding a long dowel with straight arms overhead just in front of your ears. Check that your wrists and elbows are long but not locked. Pull the bar wide and lift tall from your center.

Reaching down through your legs, lift up from your center and lean back. Open the front of your hips. Lift tall to sit back on top of your sit bones. Repeat.

If you feel your hip flexors working you need to work on more hamstring strengtheners. And if you feel this in your lower back it’s possible you’re arching to go back. The movement isn’t as big as you can make it on the Reformer.


Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

SWING LIFE AWAY

Online Mat & Reformer Pilates Class Descriptions:

So much of Pilates movement we get to experience in the real world too! In class this week we’ll feel the similarities between swinging on a swing and movements in our Pilates practice. We will have fun imagining while we swing life away.

Mat props: Rod or a swiffer stick
Reformer Props: box, grip pad

See you in class,
Megan Lauman

MAT EQUIPMENT NEEDED: Your awesome self, Rod or a swiffer stick and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, box, grip pad and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


WEIGHTS NOT WEIGHING YOU DOWN

Online Mat & Reformer Pilates Class Descriptions:

Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

See ya in class,
xx-LL 💋

PLANK YOU VERY MUCH!

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Do you know how to stop time... Do a timed Plank!! So this month we will not be stopping time, but we will go though all of the points you should think about when you are doing a plank. There are many planks throughout the Mat and Reformer work. Working on these areas from head to toe and making them all come together for each Plank! Arm/back connection, Thass® connection, and how do we stay out of those wrists? On each apparatus we will help you find these areas and strengthen your Plank each time!

Tower/Cadillac - no props
Wunda Chair - optional mat
Mat - light weights and a magic circle
Reformer - no props

See ya in class,
xx-LL 💋

ABS, BACK, GLUTES, THIGHS

Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Todrick Hall’s song “nails, hair, hips, heels” came on during one of my playlists, and it got my brain thinking of how to turn this song and use it for Pilates, and boom, here’s this month’s theme - abs, back, glutes, thighs. With Pilates being a full-body workout, think of this as your checklist as you work out this month since these are all connected while we practice all of our exercises on all of the apparatuses.

Abs, back, glutes, thighs, check, check, check, check!

Props for Wunda Chair: yoga block (or a couple of hardcover books)

See ya in class,
xx-LL 💋

THE WALL WAY

Online Mat & Reformer Pilates Class Descriptions:

We're going to use our wall or something you can stand up against! I like using the wall because it lets us know where we are today, and where we are at the end of class. On the Reformer we will use our carriage like the wall!

It's important to give ourselves permission to be where we are today. Our bodies are different every single day - pat yourself on the back for showing up today!! Celebrate!

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


FALL IN LOVE WITH TEASER

Online Mat & Reformer Pilates Class Descriptions:

Teaser is usually a love hate relationship for most people! What’s really interesting is that Teaser sneaks its way into lots of exercises on the Mat and Reformer. 

Through these classes, we will have a little fun adding Teaser into other exercises and also adding variations to help you build your Teaser!

Come fall in love with it again or maybe for the first time!

No props needed.

See you in class,
Mindi

FALL IN LOVE WITH TEASER

Online Mat & Reformer Pilates Class Descriptions:

Teaser is usually a love hate relationship for most people! What’s really interesting is that Teaser sneaks its way into lots of exercises on the Mat and Reformer. 

Through these classes, we will have a little fun adding Teaser into other exercises and also adding variations to help you build your Teaser!

Come fall in love with it again or maybe for the first time!

No props needed.

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.


    SWING LIFE AWAY

    Online Mat & Reformer Pilates Class Descriptions:

    So much of Pilates movement we get to experience in the real world too! In class this week we’ll feel the similarities between swinging on a swing and movements in our Pilates practice. We will have fun imagining while we swing life away.

    Reformer Props: box, grip pad
    Mat props: Rod or a swiffer stick

    See you in class,
    Megan

    WEIGHTS NOT WEIGHING YOU DOWN

    Online Mat & Reformer Pilates Class Descriptions:

    Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

    See ya in class,
    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, light weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, light weights and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.


    PULL ME UP

    Online Mat & Reformer Pilates Class Descriptions:

    The beauty of Pilates is based on lifting the spine in every exercise!

    For years I tend to tuck my pelvis when doing Hundred, Roll-up, Teaser etc… I used to pull up from the wrong place and didn´t get the lift! This made my back feel bad, I‘ve got tight hip flexors and weak back body muscles. Since then I am exploring the longest round shape aka C-Curve and pelvic stability. I would love to share this with you in this week‘s Mat and Reformer Class. We will find ways to bend through our center spine instead of tucking the pelvis or rounding the shoulders which will help us to open up our low backs and making flexion safe.

    Let‘s feel our center deeply!

    Mat Props: Pole (Broomstick), Magic Circle, A small rolled up towel, Wall
    Reformer Props: (Box, Non-slipping Pad), A small rolled up towel, Squishy Ball/Soft Ball

    See you in class,
    Yasmin

    UP, UP, & AWAY

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    We are all going to feel like Super Humans after this month!!

    Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

    This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

    We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

    Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

    xx-LL