Unfortunately, no, this is not about knocking back some cocktails before a Pilates class. My apologies if that took the wind out of your sails. At first blush, that sounds like quite a party, but upon further contemplation I feel like that could end disastrously. Feel free to enjoy some libations while you read this, though! This post is actually about taking time (5 to 10 minutes) to warm up before a Pilates class or session, so if you’re still with me and are curious as to why on earth this deserves a post, continue on dear reader! Of course, any Pilates instructor worth their salt will always have at least a couple warm up exercises or fundamentals integrated into their session, but for many people that might not be enough to be fully successful in their movements.

A Little Background

I started my Pilates career at a large gym teaching late afternoon and evening classes, which means almost all of my clients were coming to me straight from a long day of work. Clarification: a long day of sitting at work and then sitting in traffic. Needless to say, there were some tight hip flexors, lazy glutes, and tight low backs. This made for a frustrating go at exercises like the roll up, teasers, short spine, bridges, and hamstring curls (hello charley horse!). Even with taking some fundamentals and using building blocks to lead into these movements, I could tell some of my clients needed more. My private sessions were better, because I could personalize programs to fit individual needs and devote more time to preparing a client for each exercise. Yet, I still couldn’t shake the feeling that 55 minutes were flying by, and I wished there was a way to better prepare my people and their bodies for the work. So what could help all my clients (classes and privates alike) have a more rewarding experience in their Pilates practice?

The Answer You Seek Lies Within

The old saying, “don’t do anything I wouldn’t do” came to mind. Except it was more like, “I’m not going to ask my students to do anything I wouldn’t do or consider for myself”. That’s always been a big part of the instructor/student relationship I’ve tried to foster since I started teaching, because frankly, that’s what I want when I’m the client. It’s important in building and maintaining trust. This led to me to think about what would help me when I’ve been in the same situation, and better yet, what has helped me. I thought about the early mornings during one of many certification weekends, preparing myself for hours of Pilates practice, and the care taken to focus on warming up the areas of my body that are perpetually tight and weak. Coincidentally, they are all the areas my clients struggle with as well (hips, hip flexors, hamstrings, low back, and lower abdominals or TVA). In addition to priming myself physically, I also practiced some intentional breathing to gain much needed calm and focus, because certification can be hella anxiety inducing! Even though my clients were not embarking on such a physically intense endeavor – I hold the pretty standard 55 minute session – the same approach could be applied to help them smooth out some of their rough spots before they meet with me. As a little extra perk, taking time on your own to listen to your body and choose warmups accordingly really lends itself to feeling ownership over your Pilates practice.

This Isn’t a Novel Idea

It’s been widely accepted to warm up before a weight lifting workout, cardio conditioning, or a group fitness class. So why not Pilates? Well, it’s because the fitness world generally depicts Pilates as a “recovery” type of training, rather than a kickass workout in its own right. Trust me, I’ve heard it a million times (remember when I said I worked at a large gym). Sure, we’re working on mobility, activating & strengthening stabilizing muscles, and challenging balance. However, we’re also doing complex movements that require a great deal of strength and coordination, not to mention the control. After all, Pilates called his method Contrology! Just to be clear, I do understand that Pilates takes on many forms from the slow, gentle, therapeutic to the downright grueling, no-breaks, heart-pumping variety (the kind the masochists like me delight in). Heck, I’ve done classes consisting of just a handful of exercises done so painstakingly deliberate, it felt like a marathon, and I was sweating just as much. Regardless of which flavor pumps your Powerhouse, a short warm up pre-session can prove beneficial towards achieving your Pilates goals.

Let’s Get To It Already

Obviously, there are endless ways to warm up, and I encourage you to explore as many as you like, provided they come from a reputable source. What I mean by “reputable” is that they have qualifications and credentials in the health and fitness field. Social media influencers can be great for inspiration, but not all of them actually know what they’re talking about (I know, I’m just as shocked as you are). Here are 3 ways to get your Pilates pregame on including some examples to get you started.

1. Self-Myofascial Release (aka Rolling Out)

The two most common props used for self-myofascial release (SMR) are the foam roller and a small ball like a tennis ball or lacrosse ball. The prop you choose will depend on your pain tolerance and what area you are trying to target. For instance, a tennis ball will be gentler on sensitive areas than the lacrosse ball, but both are great for pinpointing spots that need attention. Conversely, a foam roller can cover larger areas like the back, quads, and hamstrings.

When you are rolling out, think about the movements that are difficult for you in Pilates and focus on those areas. Is your low back tight on the Roll Up or coming up in Short Spine? Are your hammies cursing you in Open Leg Rocker, Tree on the Reformer, or Saw? Hip Flexors screaming anytime your legs are unsupported? Maybe your T-spine feels a little rigid during exercises like Swan and Pulling Straps. Giving your stiff spots some TLC with a little SMR could be key to conquering that difficult Pilates exercise on the first try.

2. Dynamic Stretching

Dynamic stretching is an effective way to get your muscles warm and more limber before Pilates with an added bonus of lubricating the body’s joints. While static stretching (holding a stretch) can be great at the end of a workout, when you’re pregaming it’s best to incorporate movements that bring about a gradual stretch. Often these motions will mimic the exercises that you’ll perform in class/session (like the Pilates fundamental Flight as a practice for Swan). Therefore, much like with SMR, focus your efforts on the dynamic stretches that prepare you for the movements you find difficult. Some examples are Cat/Cow, Head Nods & Neck Curls, T-Spine Windmills, 90/90 Hip Stretch, & Plank Walk (this one pulls double-duty as a dynamic stretch and an activating exercise).

3. Activating Exercises

Given that Pilates is a very abdominal-centric form of exercise, incorporating core stabilizing moves into your warmup is a no-brainer. More specifically, I’m talking about activating your TVA (transverse abdominis). The TVA is the deep layer of muscle in your lower abdominals that acts as a band or corset for your midsection. Knee Folds, Dead-bug, Bird-dog, Pregnant Cat, and Pelvic Clock are just a handful of ways to get the core stabilizers prepped.

The TVA works in conjunction with the glutes to help protect and stabilize the lumbar spine, so waking up your posterior could actually save you from a pain in the back (see what I did there?). A lot of people probably don’t think of Pilates as involving a ton of glute work, but if you have lazy glutes, you find out quickly when your hamstrings end up doing all the work (OUCH). Unfortunately, too much sitting has caused these large and important muscles in the kinetic chain to shut off – a phenomenon known not so fondly as dead butt. Get that a** in gear with some Donkey Kicks, Clamshells (my mortal enemy), Raised Glute Bridges, and the Glute Medius Wall Slide (this one’s a burner!). Add a booty band just above the knees to really throw some fuel on the fire.

Make a (Pre) Game Plan

Now, if you’ve been reading this post and thinking, “It’s everything I can do to get to Pilates just in the nick of time,” I hear you. In fact, racing into Pilates class is my preferred form of cardio! Pregaming isn’t a requirement, but it does help. As I said at the beginning of the post, any decent instructor will get you warmed up in your session, or utilize fundamentals before certain exercises. However, if you can squeeze in 5-10 minutes beforehand to try out some of these warmups, I highly recommend it. Still unsure of what specific pregame strategy would work best for you? Ask your instructor! They have seen you move and know where you tend to be tight, weak, or overactive. Moreover, helping you reach success in your Pilates practice gives them life! I just about burst with pride when a client starts nailing something they’ve previously struggled with. I mean full on ticker tape parade, complete with marching band, type of excitement. The Pilates community (aka the Pilates Posse) is also an incredibly helpful resource. There’s a wealth of knowledge out there from instructors and enthusiasts on places like forums or social media. Do you have a favorite (pre) game plan to share?

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