Chuan Studio, Singapore Videos

An iconic exercise known by many, the Mermaid exercise on the Mat is likely one of the first few lateral flexion exercises you will encounter. Instead of relying on apparatus, this exercise relies on the mat to provide feedback as you move into lateral flexion, Focus on gently pushing the hand into the mat as you side bend to encourage the ribs on the opposite side to expand. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

Another exercise that challenges the body in the frontal plane, the Side Lift works of lateral muscles as you raise your body into a diagonal line. Focus should be on proportionately distributing the effort between the upper and lower extremity to achieve trunk stability and control. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

While most Mermaid exercises are seated, the Kneeling Mermaid is performed in a high kneeling position. It is a great alternative for individuals with difficulties seating and the extended hip position encourages a greater stretch through the lateral line. Focus should be on avoiding hip flexion and ensuring good arm and shoulder positioning when going into lateral flexion. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Twist on the Mat is a great exercise that combines two of the less used planes of movement. The initial movement lifts the body into a side plank, before folding at the hips and twisting the upper body into the final position. Incorporating elements of weight bearing in the frontal plane as well as spine mobility into the transverse plane, it is a challenging exercise to work towards. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Side Sit Up on the Spine Corrector utilises the curvature of the apparatus to guide the movement as you lower your body down. While similar to the Ladder Barrel, the seated position and lack of support for the legs makes it more challenging to maintain length and control throughout the movement. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

This variation of Side Sit Up on the Reformer lacks the support other similar exercises have. With the foot hooked under a strap, the body is held suspended in a diagonal position. While the body is able to move through a greater range, the lack of feedback or support demands more strength and control from the muscles involved in moving the spine laterally. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Lateral Flexion on the Chair starts with the body in the horizontal position before lifting the body into a side bend. While the springs and pedal may assist the movement, heavier springs might increase the challenge on control and strength. An overall challenging exercise for trunk stability and proprioception given the limited feedback and support the body receives. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Side Sit Up on the Ladder Barrel relies on gravity to bring you into a side bend before you works against gravity to lift the upper body back to the starting position. While the movement appears simple, the lack of any feedback above the hip makes it a challenging exercise proprioceptively as you work to maintain good alignment and control throughout the exercise. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Mermaid on the Chair is one of the first lateral flexion exercises most will encounter in Pilates. The position of the pedal in relation to the body also helps to encourage a greater range of motion than other variations of the mermaid. The fixed seated position makes it a safe version for those with balance or stability issues. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Dolphin exercise on the Trapeze Table utilises on the springs to move the legs and trunk in a fluid wave-like movement. It relies on spine articulation and segmental movement similar to Bridging and the Short Spine, albeit with a longer lever. While the longer lever in the Dolphin might make it more challenging in certain aspects, the length through the movement encourages axial elongation and avoids unnecessary compression within the body. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Short Spine on the Trapeze Table is an exercise that challenges your understanding and mastery of your foundational movements. . It utilises the resistance springs to lift the legs off the table and assist in controlling the lowering of the legs back to the starting position. The spine complements the movement of the legs as it articulates in a manner similar to the Bridging exercise, peeling the spine off as the legs lift and articulating the spine onto the table as the legs lower. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Back to Forward Bend on the Ladder Barrel uses the shape of the barrel to go into spine extension before recovering and going into a standing roll down. The set up of the exercise in a standing position encourages a bigger range of movement within the spine and body. The range of movement can also be easily reduced for individuals with movement limitations. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Spread Eagle starts in an upright position, rounding the spine as you lean back before articulating back up to the starting position. In contrast to other spine articulation exercises on the Ladder Barrel and Reformer that has feedback for the spine, the Spread Eagle does not have any. This makes the movement much more difficult to sense, requiring greater awareness and proprioception throughout the exercise. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

Another variation of the rolldown exercise which adds spine extension is the Rolldown/Reach on the Spine Corrector. While similar to the Full Rollup on the Ladder Barrel, the Rolldown/Reach allows the legs to lengthen and hips to extend when going into spine extension, achieving a much more elongated feel to the entire exercise. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

Building from rolldown exercises most are familiar with, the Full Rollup adds an element of spine extension as the body rolls over the curvature of the Ladder Barrel. This increases the range the spine has to move through as well as the muscular effort and control required to return to the starting position. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Semi-Circle on the Reformer upgrades the Bridging exercise by integrating hip flexion and extension with spine articulation to create a smooth and coordinated wave-like movement. Similar to the Bridging on the Ladder Barrel, the exercise articulates the spine through flexion and extension, albeit without the curve and support that the Ladder Barrel provides. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

While Bridging usually starts and ends in a supine position, the curve of the Ladder Barrel encourages the body beyond supine into extension. This gives the body an opportunity to experience a fuller and larger range of spine articulation through flexion into extension with the assistance of gravity. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

The Bridging exercise is a great foundational exercise to teach spine articulation and segmental movement. The versatility of the Reformer to move the footbar and carriage allows for the body to be placed in a position that encourages a greater range of movement which would be helpful when working with such nuanced movements. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

In the Teaser on the Trapeze Table, the spring and bar assists the upper body while the lower extremity has to work against gravity to lift up into the Teaser position. The lack of any spring or strap support means the flexors have to work to lift the legs up and control the legs while lowering them to the ground. Despite the lack of support, the coordination between the movements of the upper and lower half of the body could either assist or hinder the exercise. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics

In the Inverted V on the Reformer, the body transitions between push up and inverted V position, folding from the hips that reach up towards the ceiling. While the basic movement of hip flexion is similar to the Feet in Straps and Supine Leg Spring Series, the orientation and set up of the body in relation to the reformer and gravity makes it a significantly different exercise that utilises different muscles. #chuanstudiosg #pilates #pilatesreformer #pilatesflow #pilatesinstructors #pilatessg #pilateslover #polestarpilatesasia #polestarpilates #iampolestar #backtobasics