Pilates for Overweight Participants

by Zoey Trap, MSc on Jun 25, 2014

All of the benefits that healthy, normal-weight clients gain from Pilates are also available to overweight and obese students (Cakmakci 2012). By learning how to think about larger bodies and how they relate to Pilates exercises, equipment and props, instructors can provide mindful solutions that will improve quality of life for a population in need. This article offers real-life strategies and practical tips for instructors passionate about helping larger clients discover the joy of movement.

First Things First

One of the biggest hurdles overweight students must overcome is simply to walk through a Pilates studio door. Be welcoming and compassionate. They may be afraid and unsure. Focus on what they can do rather than what they can’t.

Preserve their dignity. Teach with respect and love. If you are compassionate and aware of your clients in mind, body and spirit, you can’t go wrong. Be present, and learn to anticipate needs. When you provide a prop or a variation, offer it as part of the work, not as a lesser option. Learning Pilates is hard; it is the language of the body, and as with any new language, becoming skilled takes time and patience; let students know this is normal so they do not get frustrated.

Understand that just as no two healthy students are alike, no two overweight students are the same. Consider each student’s fitness and Pilates experience, personal goals and weight distribution. Think in terms of the 4 S’s: stability, strength, stamina and stretch-ability. Many overweight students lack stamina, so plan ways to keep your students moving as much as possible (Cakmakci 2012).

One lesson at a time, help your clients learn that they can do more than they ever dreamed they could. Do not assume students cannot do things they haven’t even tried. If the signs of readiness are there, go for it, and if students are not ready for the full version of an exercise, give them a part of it they can do.

Making the Method Accessible

Mat Work

The mat work can be the most challenging, as it pits students against gravity. It is important to learn mat, however, as it can be practiced at home. These suggestions may be helpful when working with heavier students:

  • Teach mat on a cadillac so they can easily get on and off.
  • Make full use of props; they are a must. Wedges can make students more comfortable in the supine position, improve their alignment and give them an advantage over gravity. Placing a wedge under the head and shoulders for supine work helps students access the powerhouse, lifts the head (or improves its position, if left down) and facilitates better breathing. If you do not have a wedge, substitute a small barrel.
  • Use small balls and yoga bricks to improve leg alignment, deepen into the powerhouse and develop inner-thigh strength.
  • Keep an eye on faces for signs of overexertion, and listen to students’ breathing to be sure they are neither holding their breath nor overdoing it. If people need a break, switch to the fundamentals—such as breathing or stretching—until they are ready to go again; make the flow seem normal and seamless.

The Reformer

Pilates equipment helps to support and align the body (Coyle 2013). When students who are overweight get on the reformer, they often discover the joy of movement for the first time in their lives. Include reformer work every session for quite some time. Note the following when working with larger bodies on the reformer:

  • Help students enter the reformer by teaching them to sit and lower themselves sideways as if going to bed. To exit the reformer, they can reverse this process, or you can assist them by taking their hands or by giving them a short-box pole and pulling on the pole.
  • Minimize movements on and off the reformer and up and down on the carriage; this promotes comfort, facilitates flow and builds endurance. Start with footwork and end with running and pelvic lift.
  • For supine work, take the gear out one setting and lower the foot bar as needed. If students are smaller, you may need to bring the gear in for short box, elephant and other nonsupine exercises.

To learn key principles for training heavier clients, and for a full reference list, please see “Pilates for Larger Bodies” in the online IDEA Library or in the April 2014 print issue of IDEA Fitness Journal. If you cannot access the full article and would like to, please contact the IDEA Inspired Service Team at (800) 999-4332, ext. 7.

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About the Author

Zoey Trap, MSc

Zoey Trap, MSc IDEA Author/Presenter

Zoey is an international authority on Mindbody Exercise with over 25 years of experience. First introduced to Yoga and Pilates during her years as a professional dancer, Zoey is passionate about combining science and art in the teaching of movement to maximize human potential. Zoey holds an MSc in Exercise Science with a research focus on alternative therapy and the spine. As a Peak Pilates Master Trainer, she co-authored the Peak Pilates Educational Programs and Peak Trainer Mentoring System. Recently Zoey completed an intensive with Pilates elder and Jungian psychologist Mary Bowen. As a lifelong student of mindbody practices, her journey has encompassed yoga, Pilates, and qigong, as well as lesser known movement practices such as Somatics, dance therapy, Feldenkrais, and Alexander. When Zoey began teaching Yoga, almost 20 years ago, her focus was primarily on Ashtanga Yoga. In 2005 she began to study Jivamukti Yoga and 2 years ago she become certified in the Jivamukti Yoga Tradition first through a 200 hour Vedanta Shala program and next with the 300 hour Jivamukti Instructor Certification. She is grateful for receiving the teachings of Janaki, Bhakta Das, Sharon Gannon, and David Life. Her yoga background also includes Baron Baptiste Power Yoga Teacher Training, the study of Iyengar, and Viniyoga, and numerous workshops through the years. Zoey is also an ACE certified group exercise instructor and a Bodyblade program developer. She has been featured in 8 DVDs, been published in 7 languages, and has travelled the world sharing her passion for mindbody fitness inspiring instructors to keep learning and growing, as well as having been quoted in numerous articles and featured on national television. Zoey works to inspire others to reach for the stars, and believes that real power comes from the inside out. Certifications: ACE and AFAA, Peak Pilates, Jivamukti Yoga Education provider for: ACE and AFAA