Core Response Pilates

1. Start on your back with your feet hip width apart and just a bit closer to your torso to give you leverage to push off. Let your arms rest at your sides with your palms facing towards the mat. Create a neutral spine through your torso from the crown of your head to your tail bone. 2. Inhale to prepare. On the exhale, close the abdominals and inprint your lower back into the mat by pulling your abdominals down and together. Then peel your lower back up off the mat starting ...from the tailbone and working your way up to the bottom tips of the shoulder blades creating a neutral spine at an angle from the shoulders to the knees. 3. At the top pull the abdominals in again and close the rib cage, find the glutes and the hamstrings, push into the arms evenly and take a deep breath. On the exhale, begin to roll through the spine one vertebrae at a time laying each vertebrae back down onto the mat back into inprint. Release the back to neutral. 4. Take a deep breath here. Exhale and peel up again, one vertebrae at a time, coming up into the bridge position again, closing the abdominals once again at the top as you inhale. Exhale and peel your vertebrae back down. (If you feel your hamstrings trying to take over the work, find your glutes again and use them instead.) 5. Repeat - making sure you push into the feet evenly and that the knees don’t splay apart - using the inner thighs to stabilize and make sure no weight is put on the neck - move with the breath. 6. Finish in starting position with the back in neutral See more

1. Start in a seated position on your sits bones (base of the pelvis) or on your tailbone with the legs extended out in front of you and sealed together to engage the inner thighs. You may want to bend the knees slightly to achieve a strong and tall spine. Flex the feet so you encourage a stretch in the hamstrings. 2. Cross your hands over your chest. Inhale and grow taller, extending the spine upwards. On the exhale, rotate as far as you can to one side and pulse 3x deepen...ing the rotation just a little more with each pulse. Inhale and rotate back to center. 3. Exhale through the abdominals and rotate to the opposite side and pulse 3x. Inhale back to center. 4. Repeat this 3 to 6x on each side. Keep growing taller and flexing through the feet and sealing up your extended legs. 5. Progression: Extend the arms out to the side stabilizing them with the back muscles. Inhale to prepare. Exhale to rotate to one side, pulse 3x. Inhale back to center. 6. Exhale and rotate to the opposite side and pulse 3x. Inhale back to center. Keep growing taller. 7. Repeat 3 to 6x to each side. Keep pulling your navel to your spine on the exhale to engage the abdominals. 8. To finish, take a nice stretch over your outstretched legs, softening the knees, take a deep breath, exhale through the nostrils, releasing the back. Re-stack the spine. See more

We'll work off that holiday dinner!!

Carlos Requejo guides a client in-studio through a deep oblique stretch.

1: Lie on your stomach with your legs in parallel and together, engaging the inner thighs and glutes Place hands on either side of your shoulders with your elbows bent and finger tips pointing forward, palms and forearms flat on the mat. Exhale and create a long line through your spine with your head looking down towards the mat... Inhale to prepare - then exhale pulling the abdominals up into the spine and lift into thoracic extension of the back - avoiding compression in the lower back - inhale and HOLD Exhale - lower yourself back down to starting position - Repeat 4x - inhale to prepare, exhale to lift - pressing lightly through the arms, avoid lifting the chin to keep neck in neutral 2: Take your arms to your sides, palms facing inward, shoulders relaxed Inhale, pull shoulders back and reach arms towards feet, depressing scapulas away from the ears - exhale and raise the torso - hold and inhale - then exhale to lower - Repeat 4x - use inner thighs & glutes to protect the lower back/spine 3: Overlap hands across the forehead, palms towards the mat, inhale to prepare, exhale to lift the head, neck, shoulders and arms, hold with an inhale, exhale to lower - Repeat 4x Stretch: Push off your hands to your knees and come into a four point position for a shell stretch: round back - drop the tail bone and the head and pull the abdominals upwards and separate the shoulder blades and get a nice, delicious stretch for your back - inhale and exhale 2x

Are you missing pilates during quarantine? Sign up for our VIRTUAL MAT CLASS Saturdays at 9A - email, FB message or call us to sign up!

Premiering tomorrow at 10A: Carlos Requejo’s third video in his 2021 Pilates Workout series. This video demonstrates the Breast Stroke Prep. Stay tuned to #IGTV . . . #merrithew #breaststrokeprep #pilates #virtualpilatesworkout

It’s been a tough year - especially for small businesses - but we have a LOT to be THANKFUL for... like our amazing clients who have managed to keep up with their sessions either virtually in private Zoom sessions, our virtual class sessions or masked in our safe, spacious socially distant sanitized studio. If you’re looking for alternative ways to stay healthy and strong during these long quarantine months, please contact us for ideas and sliding costs to accommodate every ability and budget. Contact us via email, FB Messenger or phone!

An Update From Us On Our Modified Reopening We are happy to let you know we intend to start a very gradual reopening for Core Response clients for private and semi-private sessions at the studio beginning Monday, June 15th!... For the continued safety of our staff and clients, and based on recommendations from the CDC, the following policies will be in effect upon the re-opening of the studio: All staff and clients will require a symptom screen AND temperature check prior to entering the studio. Any client with a temperature of 99.9 or symptoms of COVID-19 will be asked to reschedule and not be allowed to enter. All sessions will be staggered in 15-minute intervals to allow for cleaning of the equipment and to avoid any waiting prior to your session. All staff and clients are required to wear masks or face coverings at all times when in the studio. We encourage you to bring your own, otherwise we will provide disposable masks for you. Hand sanitizer will be provided upon entry. If desired, nitrile gloves will be provided. To comply with guidelines of social distancing, there will only be six people at any given time in the studio including staff. The private changing room will not be available. Virtual classes are still available on MindBody -- sign up now! We have instituted a policy of specific sanitizing procedures throughout our studio on a regular basis during the day, and all equipment, including foot straps, handles and props after each client, will be cleaned with Clear Gear, an EPA-approved disinfectant which meets the criteria for use against the virus that causes COVID-19. We will continue to monitor the effects of this pandemic on our community and make any necessary changes to how we conduct business as may be warranted. Your patience and support during the temporary but necessary studio closure has been greatly appreciated. We have missed seeing our clients and look forward to welcoming you back to our studio. If you would like to book a session, or have any questions or concerns, please reach out to us at 310-392-2151, or your instructor directly. Stay well and stay safe! See you soon, Carlos & the Core Response Team

Dear Valued Clients, In response to the new directive in place for our city and state, Core Response is closed until further notice. We are doing our part to keep everyone healthy and safe, and hope you are doing the same during these unprecedented and difficult times. For those of you who have existing packages with us, I'm extending the expiration date by three months.... In the meantime, I'm looking into options to provide online workouts and possibly mat classes in the parks, with social distancing of course! Together we will get through this and we look forward to seeing you all back in the studio soon! Best in health, Core Response

Here's everything you need to know before your first class.

December Newsletter https://mailchi.mp/dc890eba9e73/december-discounts

https://mailchi.mp//look-whats-springing-up-at-core-respon

Men's Health article on Pilates for Men https://www.menshealth.com//a21/pilates-exercises-for-men/

What do you think are some of the biggest misconceptions about Pilates? #4 here is one of our faves!

INTRODUCING DR. MARCO MILANO Core Response Pilates & Wellness is excited to welcome Dr. Marco Milano to our team! He is a highly trained and talented physical therapist who has collaborated with NBA professional teams, the Nike track and field team during Olympic trials, and provided massage and physical therapy for recreational athletes in the Los Angeles area. In 2017, he decided to expand his practice by offering physical therapy and therapeutic massage to Core Response clients. Call 310-392-2151 for your appointment today! Learn more about Dr. Milano's background at http://www.coreresponsepilates.com/team_MarcoMilano.html.

When taught correctly, and performed precisely, Pilates exercises strengthen the trunk muscles, restore mobility and can help prevent/alleviate back pain. #pilatesnotpainkillers

Are you a cyclist? Here are 5 Pilates exercises (modeled by Ken Endelman) that are great for improving performance and preventing injuries!

Got back pain? (Ugh, who doesn't?) Here's why the method is the best thing you can do for your back, plus 3 exercises to get you started.

https://www.facebook.com/PilatesStyle/posts/10154636175693377

Carlos is pleased to be a part of this event and will be donating his time and expertise on the final day of this ride. Please feel free to donate to an awesome charity that is close to his heart... CHEFS CYCLE FOR NO KID GOES HUNGRY Chefs on their bikes to raise awareness and funds for No Kid Hungry. Nearly 200 chefs and restaurant industry professionals are riding from Carmel to Santa Barbara continuing their efforts to put an end to childhood hunger. Follow them as they ride - June 27-29, 2016 and support their hard work by making a donation today. http://www.chefscycle.org

Have a very Happy and Merry Holiday! From our family to yours, Carlos and the Core Crew

Happy Healthy Holidays!

Sign up for our monthly video of the month on our website! And as a bonus you'll receive our newsletter too! http://coreresponsepilates.com/index.html

Cute video about Joe and Pilates technique.

Balance and Strength are essential for core stability.

Come on, you can do 5 minutes!

Come and have fun on our New Stability Barrels. Challenging but fun!

SIGN UP TODAY FOR OUR MONTHLY VIDEOS! Fantastic exercises you can do at home. Go to our website at www.coreresponsepilates.com

This looks like fun!

Here ya go...enjoy!

So excited to be working with the Medical Team for the World Special Olympics this weekend! #Inspirationalathletes #REACHUPLA 7000 Athletes 3000 Coaches 177 Co...untries 25 Sports See more

A tener en cuenta. #ergonomía #xtensal

We are hosting another body fat testing event on Saturday 7/18. A great way to get accurate information for general health or improving fitness goals. See info below for scheduling with Linda. She's great.

KEEP COOL & REFRESHED WITH ICE TEA! YUMMY AND BENEFICIAL Iced Tea Sure, a tall glass of iced tea on a hot day is refreshing, but did you know it might also do your body good? Studies show if you drink tea regularly, you may lower your risk of Alzheimer’s and diabetes, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the varietyblack, green, oolong, white or herbalmaximize the power of tea’...s flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice, recommends Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. The citric acid and vitamin C in that squeeze of lemonor lime, or orangehelp preserve the flavonoids. See more

Be sure to stretch after looking up into the sky this weekend. Enjoy the 4th!

We all need this!