Two mature females holding yoga mat in health club. Fitness women relaxing after yoga class.

I love playing with Pilates props! It is amazing how adding a small little device can completely enhance, and even change, a particular movement or exercise. My prop “du jour” is the balance cushion. At Body Harmonics, we refer to it as the SitFit.

I use it at home for my overactive daughter – if she sits on it while she eats dinner I get 20min of almost calm time! I use it under my feet to get them moving after spending a long day in shoes. And I love to use it in my Pilates classes and one on one sessions at Body Harmonics to help get bodies into a better alignment and have fun.

Here is a quick SitFit sequence that really plays with mobility in one joint while requiring stabilization from another. This will help you reduce tension throughout the body and feel strong for your day.

Standing on SitFit

Walk or pedal feet up and down, making sure to make contact with the floor each time (20x)

Pedal feet while sitting in small squat (focus on keeping hips level and still) (20x)

Stand tall & roll feet forward and back (ball of foot to heels) to mobilize ankles (15-20x)

Keepfeet balanced and level while attempting to squat (5-10x)

Supine, SitFit under pelvis

  1. A) Knees bent, feet on floor. Upper body still and heavy.

Pelvic curl and arch (forward ad back) (10x)

Pelvic rock (side to side) (10x)

Pelvic circles (10x in each direction)

  1. B) Knees up in table top, upper body still, arms out a little wider

Repeat the sequence above, looking to feel obliques and deeper core muscles working

Supine, no SitFit

Neutral shoulder bridge (20x) Feel activation in glutes and hamstrings as you lift & lower hips. Stay heavy through upper body

Hips on floor, arms in air and “glue” hands together. Draw figure 8s on the ceiling (10x each direction)

Lift hips back to bridge, repeat figure 8 movement (5x each direction)

Young woman laying on her back with a balance cushion

Young woman laying on her back with a balance cushion

Supine, SitFit under ribs (support head in hands, elbows slightly forward). Hips heavy and feet flat on floor. Try to maintain neutral in pelvis and lower back through the movement

Small ab curls forward and back over the SitFit, try to stay very heavy on it. Keep the movement in the rib cage area and not your neck. (15x)

Curl slightly up (spine fairly straight), and rotate side to side (shoulders tip to one side of SitFit, then the other). (15x)

Draw a circle around the edge of SitFit (this one should feel the hardest) (10x in each direction)

Supine, no SitFit

Neutral shoulder bridge (20x) Feel activation in glutes and hamstrings as you lift & lower hips. Stay heavy through upper body

Hips on floor, arms in air and “glue” hands together. Draw figure 8s on the ceiling (10x each direction)

Lift hips back to bridge, repeat figure 8 movement (5x each direction)

Self reflection – the finishing touch

Lay on floor and take note of how you feel. Ideally, your pelvis will be heavier and flatter. Stretch your legs out. They should feel long and relaxed. Your torso may feel heavier, front of ribs closer to parallel with the floor and level with your pelvis. You may find that your head fees heavier on the floor/mat/cushion.

What’s your preference?

The above sequence is just a sample of exercises I love to do with the sit fit. When you get this device in your hands (or under your feet), the possibilities are endless.

Do you have any favorite go-to exercises you use with this amazing cushion? I’d love to know. Just list them in the comments section below the article.

 

BH Shoptalk Icon

Sign Up

Enjoy exercise analysis, class design, career advice, success stories and more! Get Body Harmonics Shoptalk blog articles delivered to your inbox.