Pilates Advantage Physical Therapy

10/21/2026

Call Today 862-200-7413

10/19/2026

Exercise of the Week: Side-Lying Leg Lift
Target Muscle Group
The primary target of the side-lying leg lift is the gluteus medius. This muscle is essential for hip stabilization, pelvis alignment, and lateral movement. I
Step-by-Step Instructions
1. The Setup
Position: Lie down on your side on a comfortable exercise mat.
Head Support: Extend your bottom arm long on the floor and rest your head on it, or bend your elbow to prop your head up.
Leg Alignment: Extend both legs straight out so your body forms a long, straight line from head to toe. Modification: You can slightly bend your bottom leg to a 90-degree angle for added stability.
Hip Stacking: Ensure your hips and shoulders are stacked directly on top of each other. Do not let your top hip roll backward or forward.
Core Engagement: Pull your belly button toward your spine and create a tiny space (a “mouse house”) between your waist and the mat.
2. The Movement (The Lift)
Inhale to prepare.
Exhale as you slowly lift your top leg toward the ceiling.
Height: Only lift the leg about 12 to 18 inches (around hip height or slightly higher). Lifting it too high will cause your waist to collapse and take the focus off the glute medius.
Foot Position: Keep your foot parallel to the floor or slightly turned down (pigeon-toed) to keep the emphasis on the outer hip rather than the front of the thigh.
3. The Return (The Lower)
Inhale as you lower the leg back down with control.
Resistance: Imagine you are pressing your leg down through heavy water or wet cement—do not just let it drop.
Stop: Hover the foot just above the bottom leg before starting the next repetition to keep constant tension on the muscle.
4. Repetitions
Complete 10 to 15 repetitions on one side, then flip over and repeat the exact same sequence on the other leg.
Pilates Advantage Physical Therapy
39 S. Fullerton Ave.
Montclair, NJ 07042
862-200-7413

10/12/2026

Exercise of the Week: Glute Bridge March
What It Targets
Primary muscles: Glutes and hamstrings.
Secondary muscles: Core, lower back stabilizers, and hip stabilizers.
Key benefit: Improves single-leg control, hip extension, and pelvic stability, which helps runners and walkers move safely and efficiently.
Steps to Do the Exercise
Set up & Lift: Lie on your back with knees bent and feet flat on the floor, then press through your heels and squeeze your glutes to raise your hips into a straight line from shoulders to knees.
March & Alternate: Keep your hips elevated and level, slowly lift one knee toward your chest, lower it back down, and switch to the other leg in a controlled marching motion without letting your hips drop.
Pilates Advantage Physical Therapy
39 S. Fullerton Ave.
Montclair, NJ 07042
(862) 200-3417

10/02/2026

Pilates Mini Ball

The Pilates mini ball (often 7 to 9 inches in diameter) is one of the most versatile and accessible props in mat work. Because it is soft and slightly squishy, it acts as a tool for support, alignment, and intensity all at once.\Benefits of the Benefits: Pilates Mini Ball
Activates Deep Core & Inner Thighs: Squeezing the ball between your knees or ankles fires up your inner thighs (adductors). This directly connects to your pelvic floor and deep transverse abdominis for deeper core recruitment.
Instant Feedback on Alignment: Holding the ball between your limbs forces both sides of your body to work equally. If your hips shift or one leg overpowers the other, the ball wobbles or drops.
Instabilities for Challenge: Placing the ball under your back, tailbone, or feet creates an unsteady surface that challenges balance and forces your stabilizer muscles to work harder.
Support & Spinal Mobility: Placed behind your lower back, it acts as a prop to reduce strain on hip flexors or support the spine during ab roll-backs and chest lifts.
Pilates Advantage Physical Therapy
39 S. Fullerton Ave.
Montclair, NJ 07042
862-200-7413

09/28/2026

Exercise of the Week: The Corkscrew

1. Starting Position:
Lie flat on your back with your arms by your sides, palms pressed into the mat. Extend both legs straight up toward the ceiling, zipping your inner thighs together and pointing your toes.
2. Circle Right:
Inhale and lower both legs slightly to the right side, keeping your inner thighs glued together and your upper back flat on the mat.
3. Circle Down and Across:
Exhale as you continue sweeping your legs down toward the center, then across to the left side in a continuous circular motion.
4. Return to Center:
Inhale as you pull your legs back up to the starting position at the top.
5. Reverse Direction:
Repeat the circle in the opposite direction (starting to the left, circling down, and pulling up through the right).
Form Tips
Keep your shoulders grounded: Both shoulders should remain glued to the floor throughout the movement.
Control over height: Keep the circles small at first to ensure your lower back doesn’t arch off the mat as your legs lower.
Modification: Bend your knees slightly if your hamstrings feel tight.
Intermediate Level with a Pilates Mini Ball
How to do it with a small ball:

Set the Ball: Place the mini ball between your ankles or lower shins. Gently squeeze the ball—just enough to hold it securely without overly tensing your feet.

Setup: Lie flat on your back, press your arms into the mat, and extend your legs up to the ceiling at a 90-degree angle.

Execute:

Inhale as you circle both legs together to the right.

Exhale as you sweep down through the center and up the left side.

Pause at the top, then reverse the direction.

Key Focus Points:

Equal pressure: Keep a constant, steady squeeze on the ball. If the ball shifts or twists, it means one leg is working harder than the other.

Range of motion: The added weight/resistance of the ball makes it harder to control, so keep your circles smaller to protect your lower back.

Pilates Advantage Physical Therapy
39 S. Fullerton Ave.
Montclair, NJ 07042
862-200-7413

09/25/2026

Pilates Advantage Physical Therapy The low impact rehabilitation
Call Today to Schedule your evaluation: 862-200-7413
Located at 39 S. Fullerton Ave., Montclair, NJ.

09/21/2026

Exercise of the Week: The Pilates Teaser
It requires a balance of core strength, spinal flexibility, and control.
Starting Position
Lie flat on your back on a supportive mat.
Extend your legs out long and squeeze them tight together, engaging your inner thighs.
Reach your arms straight overhead toward the wall behind you, keeping your ribcage knitted down and flat against the mat (do not let your back arch).
Step-by-Step Ex*****on & Breathing

Step 1: The Setup (Inhale) Inhale deeply as you lift your arms up toward the ceiling and chin slightly nods toward your chest.
Step 2: The Lift (Exhale) Exhale completely as you peel your spine off the mat one vertebra at a time, simultaneously lifting your straight legs to a 45-degree angle.
Step 3: The Hold (Inhale) Inhale and hold the position at the top. Your body should form a sharp “V” shape, balancing right behind your sit bones. Your arms should be parallel to your legs, your chest open and lifted, and your scoop (abs pulled deep to the spine) fully engaged.
Step 4: The Lower (Exhale) Exhale slowly as you articulate your spine back down to the mat, bone by bone, with control. Lower your legs at the exact same pace so your head and feet touch the mat at the exact same time.
Beginner Modification: The One-Leg Teaser

If the full version strains your lower back or feels impossible to lift, practice with this modification to build strength:
Start with your knees bent and feet flat on the floor.
Extend just one leg out straight at a 45-degree angle, keeping your knees inline.
Follow the exact same breathing: Inhale arms up, exhale roll up into your V-shape while holding that single leg steady, inhale at the top, and exhale roll back down. Switch legs on the next rep.
Pilates Advantage Physical Therapy: A better Way to Rehab
39 S. Fullerton Ave., Montclair, NJ 07071
Call Today: 862-200-7413

09/14/2026

Exercise of the Week: The Magic Circle Double Leg Stretch

Adds targeted resistance and feedback to the classic Pilates abdominal exercise, strengthening the deep core, upper abdominals, and hip flexors.

Setup

Starting Position: Lie flat on your back in a neutral or imprinted spine. Bend your knees into your chest in a tabletop position (knees stacked over hips, shins parallel to the floor).

Placement: Hold the Magic Circle between your hands by the outer padded handles, arms extended toward the ceiling directly over your shoulders.

Prep: Inhale to prepare. As you exhale, perform a head, neck, and shoulder curl (chest lift), lifting your upper back off the mat into a deep abdominal scoop. Position the Magic Circle so it hovers just above your shins.

Movement Pattern

Reach & Extend (Inhale):

Simultaneously extend both legs out to a 45-degree angle (or lower, as long as your lower back remains stable and anchored to the mat).

Extend both arms overhead, reaching the Magic Circle back past your ears. Keep your upper body curled up and eyes focused on your belly button or thighs.

Circle & Hug (Exhale):

Sweep your arms out to the sides in a wide arc, bringing the Magic Circle down toward your ankles.

Bend your knees back toward your chest, returning to the starting tabletop position as your hands wrap the circle around your shins.

Repetitions: Complete 6 to 10 controlled repetitions, maintaining a continuous, fluid rhythm.

Form & Alignment Tips

Maintain the Curl: Keep your chest lifted throughout the movement. Avoid letting your head or upper back drop as the arms reach overhead.

Protect the Lower Back: If your lower back arch or lifts off the mat, reach your legs higher toward the ceiling (e.g., a 60-degree angle) to reduce strain.

Circle Engagement: Keep a subtle, gentle squeeze on the outer handles of the Magic Circle to keep the shoulders, triceps, and upper back active without gripping in the neck

Pilates Advantage Physical Therapy
Call Today: 862-200-7413

08/31/2026

The Half Roll Down
How to Do It (Step-by-Step)

Setup: Sit tall on your sit bones with your knees bent. Reach your hands around to lightly grip the backs of your thighs.

Initiate: Inhale to sit tall. As you exhale, pull your navel to your spine and tilt your pelvis back, tucking your tailbone to create a deep “C-curve” in your lower spine.

Roll Down: Slowly roll backward, sliding your hands along the backs of your thighs for support as your arms straighten, lowering until your lower back almost touches the mat or your arms reach full extension.

Return: Inhale at the bottom, then exhale as you scoop your abdominals in deeper, pull your chest forward through your arms, and stack your spine back up to sit tall on your sit bones.

Pilates Advantage Physical Therapy
39 S. Fullerton Ave., Montclair NJ 07042
862-200-7413

Physical Therapy

08/24/2026