Pilates Blog – Trifocus Fitness Academy

Pilates Exercise Mat Classes Benefits and Variations

Bronwen — Wed, 19 Mar 2025 07:00:04 +0000

There are several benefits to taking Pilates mat classes, which can help you strengthen, increase your flexibility, and improve your overall fitness. Pilates, when tradition is stuck with equipment, uses our body weight to help our systems work, thus making it a good exercise for both practitioners. The classes work on controlled movement with the core to help every movement with the brain.

Mat-based Pilates exercise helps to improve posture, mobility, and muscular endurance. Pilates workout Mat Workouts are well structured, which is suitable for anyone regardless of fitness level. Whatever the case may be, the benefits of incorporating Pilates workout into a fitness routine can be both long-term and impactful, whether it is through rehabilitation, athletic performance enhancement, or simply a general health and wellness plan.

Benefits of Pilates Exercise Mat Classes

There are many benefits to attending classes specifically for Pilates exercise mats. Pilates exercise is low-impact and gentle on the joints while delivering full-body conditioning. Here are some of the benefits of taking part in Pilates exercise mat classes:

Strengthens Core Muscles

Core Strength—One of the most encouraging benefits of Pilates exercise. The lower abs, lower back and pelvic stabilisers compose the deep core, which helps optimise posture, balance, and functional movements. A strong core decreases the risk of injuries and promotes spinal alignment, making everyday tasks less complicated and more efficient.

Enhances Flexibility and Mobility

Pilates involves controlled stretching and lengthening of movements, adding flexibility and joint mobility. Frequent practice helps restore mobility in the hips, spine, and shoulders, easing stiffness and preventing injury. Improved flexibility also supports athletic performance and recovery.

Enhances Mind-Body Connection

Pilates workout requires proper breath control and mindful movement. The emphasis on awareness and attention have very beneficial implications for improving attention, coordination, and general control of the body. Attending Pilates workout Mat Workouts helps individuals connect with their body on a deeper level, so they can move more efficiently and, in turn, reduce stress.

Encourages Better Posture and Alignment

It could also lead to chronic pain and discomfort due to poor posture. Since it focuses on proper spinal alignment and muscle balance, Pilates workout is effective in relieving back pain and preventing postural problems. Pilates workout Mat Workouts help to promote better overall posture, by strengthening the muscles that support the spine.

Injury Prevention and Rehab Support

Because Pilates exercise is low impact, it is often recommended within physical therapy and rehabilitation programs. The controlled movements engage weak muscles and minimise excess strain. Pilate’s exercise mat classes are very gentle.

Accessible and Equipment-Free

Whereas reformer-based Pilates focuses on one piece of equipment, mat Pilates can be done anywhere since it requires no additional equipment. It needs nothing more than a mat, so it is an accessible and cost-effective option for a home workout or group class. Doing so lets them enjoy a focused Pilates workout without a significant investment in equipment.

These are also good, and Pilates Mat Workouts provide a great basis for health and fitness. With consistent practice, people may see significant strength, flexibility, and general health changes.

Variations of Pilates Exercise Mat Classes

Pilates Mat classes refer to the different styles and types of Pilates mat work, depending on your fitness goals, abilities and needs. A few common variations to suit all kinds of needs and preferences:

Classical Pilates Mat Workouts

The classical Pilates exercises follow the original order of exercises created by Joseph Pilates. Concentration and string action are essential. Classes focusing on classical Pilates exercise Mat Workouts (core engagement, spinal mobility and full-body strength) are designed for anyone wanting to experience the method.

Contemporary Pilates Mat Workouts

Today, Pilates workout is practiced with modifications and variations of traditional movements. Classes may combine elements of physical therapy, functional training, and yoga for well-rounded workout. Modern Pilates workout mat courses are perfect for anyone who wants a more flexible and individualised approach.

Power Pilates Mat Workouts

Power Pilates workout Mat Workouts include fast-paced, high-intensity movements to develop muscular endurance and aerobic fitness. Intermediate classes can be quicker-paced sequences with repetitiveness, potentially higher-energy courses for those seeking a more intensive workout.

Pilates Mat Workouts Restorative Session

A Restorative Pilates workout is (as the name suggests) gentle, movement-based, restorative, and centered around relaxation, breath work, and mobility. These classes are great for those with injuries or chronic pain or those looking for a less intense workout. Restorative Pilates workout mat classes emphasise slow, controlled movements and deep stretching.

Sports Performance and Pilates for Athletes

Some Pilates Mat Workouts are designed for athletes aiming to improve performance, mobility, and injury prevention. These classes have sport-specific exercises that also improve coordination, agility, and strength. Pilates Mat Workouts will benefit athletes with greater flexibility and reduced muscle imbalances.

Pilates Mat Classes: Pre- and Postnatal

Intended for pregnant and postpartum women, these classes are taught through pelvic floor activation, core stability and gentle strengthening exercises. Pre- and postnatal women Pilates workout Mat Workouts help you prepare for childbirth, maintain postural alignment and recover after pregnancy.

The variations enable people to select a Pilates workout mat training class that meets their unique fitness aims and physical concerns. Whether you’re in search of a high-intensity challenge or a restorative experience, there’s a Pilates exercise mat class out there for you.

How to Choose the Right Pilates Exercise Mat Class

Depending on fitness levels, goals, and personal preferences, the correct Pilates exercise mat class selection can vary. Three considerations for selecting a class:

Assess Your Fitness Level

Beginners can also find foundational or classical Pilates training Mat Workouts focusing on technique and proper form. Those with more experience may be more interested in power Pilates training or contemporary variations for a more significant challenge.

Identify Your Goals

Pilates exercise mat classes can target different goals. For those who want to enhance core strength, classical Pilates exercise is the best.” Restorative Pilates exercises may be better if you are recovering from an injury. Power Pilates: A more vigorous experience for enhanced stamina

Consider Instructor Expertise

One of the benefits of attending a class with a certified Pilates instructor is that they can correct you and guide you properly. Qualified trainers customise workouts to meet personal requirements while ensuring progression safely and efficiently.

Explore Class Formats

Pilates floor workouts can be taught in several formats, including group classes, private training, or online classes. Group classes create feelings of community, especially for people new to yoga, whereas private sessions can help tailor personal attention to an individual’s specific needs. Online video Pilates training classes mean you can practice from home at your convenience.

Listen to Your Body

Choosing a Pilates training mat class that is comfortable and enjoyable is key. Different teachers, as well as different styles, can work better for some than others. When embarking on a Pilates training journey, avoiding overdoing it and working slowly towards success is essential.

By evaluating these aspects, one can assess the Pilates mat class suitable to their strength level and objectives to have a fulfilling experience.

Conclusion

They can help improve core stability, develop musculature and provide full-body strength without the heavy weights†. Whether they choose classical, contemporary or restorative Pilates exercise, class members may find a class that meets their exercise needs and goals. A mat-based exercise class, the various Pilates floor workouts offer extensions of core stabilisation, improved posture, and greater mobility and can be utilised by individuals of every activity level. If participants sample through the above class variations and discover their favourites, they can optimise their outcomes and reap the longevity rewards of Pilates exercise. Pilates exercise is a great way to deal with both physical and mental health; if done as a regular part of life, it can bring about the transition you want.

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Frequently Asked Questions

While not only being a class that can be great fun, but Pilates floor workouts also have many benefits, such as enhanced core strength, flexibility and posture. Pilate workouts are kinder on the joints than high-impact workouts and simultaneously strengthen the whole body. It leads to better spinal alignment, less muscular imbalances, and better movement efficiency. Furthermore, Pilates training improves the ability to maintain balance and coordination and thus the risk of falls and injuries. Another significant advantage is the emphasis on breath control, which can relieve stress and improve the mind-body connection. Since mat Pilates training can be done without additional equipment, it is an accessible and cost-effective form of fitness for everyone, regardless of fitness level.

Pilates training mat classes are appropriate for people of all ages and fitness levels. Novices are privileged by the low-impact nature and emphasis on correct movement patterns, whilst more advanced can ramp up the intensity with more demanding adaptations. Pilates training is practiced by athletes for flexibility, coordination, and to prevent injuries. It helps with mobility and fall prevention for seniors. Pregnant and postpartum women use modified Pilates training routines to help with core stability and pelvic floor strength. Those who may be recovering from injuries also benefit from controlled movements, which help with rehabilitation and minimise the risk of re-injury. Since Pilates training mat classes increase overall strength, balance, and flexibility, they are perfect for anybody looking to improve their physical health and well-being.

Pilates training mat classes differ from reformer ones since they use bodyweight resistance instead of specialised equipment. Mat-based Pilates training incorporates controlled movements on the floor that concentrate on core strength, flexibility and breathwork. It adds a machine that uses adjustable resistance to provide a higher challenge and support for more profound muscle activation, making the Pilates reformer suitable for those who need it. Although both offer the same benefits, mat-based Pilates training is accessible and requires only a mat to practice. Mat classes can also enhance body awareness and functional strength without depending on external resistance. Reformer Pilates, on the other hand, might be more appropriate for focused rehabilitation or athletic conditioning, as it allows you to isolate specific muscle groups.

Yes, Pilate’s exercise mat classes can aid weight loss through improving muscle tone whilst increasing calorie burn and metabolic function. Although Pilates exercise is not a high-intensity cardio workout, it builds lean muscle, which boosts our metabolism and produces fat loss over time. It is advisable to incorporate Pilates, a healthy diet, and aerobic exercises such as walking or cycling daily. Are you dealing with too much stress and insomnia? These are also major contributors to a healthy weight, and Pilates exercise can help you improve in both areas. Moreover, mat Pilates could also support mindful eating practices by increasing body awareness, creating ease in the body (through improved posture and digestion), and improving body-movement efficiency.

If attending a Pilates exercise mat class, bring a comfy exercise mat with the cushion you need for floor-based movements. Fitted, breathable workout styles allow optimal mobility and let your instructor observe your posture and alignment. And, of course, a water bottle to stay hydrated, particularly on longer sessions. Some classes might include small props — resistance bands, Pilates balls or yoga blocks — but the instructor typically supplies them. Beginners might also find a towel handy for extra support under the head or lower back. Because Pilates exercise involves controlled breathing and precise movement, heavy footwear is not recommended: most classes are completed barefoot or with non-slip socks. You arrive with a positive mindset and the readiness to focus on your core engagement and breath work. Individuals become more assertive, leaner, fitter, and healthier through Pilates exercise mat classes.

Taking Pilates exercise mat classes 2-4 days a week is best. Consistency is a factor whether it is strength, flexibility, posture, etc. Beginners can start with twice weekly to give the body time to adapt, while experienced ones can move to three or four weekly classes. Clinicians may prescribe individualised frequency of use, particularly for rehab-based purposes, using Pilates exercise. Incorporating Pilates exercises into other fitness activities (like strength or cardio) gives you a well-rounded workout. If you attend regularly, you will see gradual improvements in your muscle tone, mobility and co-ordination. This will lead to even better progress in class but also improve your functional daily activities by using mindful breathing and core activation like we did.

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Pilates Exercise for Stress Reduction and Relaxation

Bronwen — Tue, 18 Mar 2025 07:00:04 +0000

Stress and anxiety are prevalent challenges in today’s world that impact both our mental and physical health. Discovering Omaha stress relievers is critical for your general health. Exercise such as Pilates is one of the best ways to manage stress and encourage relaxation. With its methodical moves, deep breathing, and mindful nature, Pilates exercise offers a holistic approach to building physical and mental strength.

Pilates workout releases tension through breathwork, slow and deliberate movements and posture improvement. Combining physical activity with present mindfulness is an effective way to minimise stress and deepen relaxation. Whether you are dealing with work-related stress or muscle tension or need a moment of calm, adding Pilates exercise into your routine can provide long-term benefits.

How Pilates Exercise Helps Reduce Stress

Pilates is an exercise and a meditative mind-body workout, encouraging relaxation and lower stress levels. This brings the nervous system out of tension and calms it through controlled movements, deep breaths and focus. Here are some of the main ways Pilates workouts can help manage stress:

Deep Breathing and Mindful Movement: Pilates exercise includes a focus on controlling your breathing. Deep, diaphragmatic breathing calms the nervous system, lowers cortisol and promotes relaxation. Pilates workout encourages the body to move from the fight-or-flight response to a more restful state by concentrating on slow, purposeful breaths.

Release of Muscle Tension: Stress tends to permeate into muscle tightness, especially around the shoulders, neck, and lower back. A Pilates workout includes gentle stretches and controlled movements that release tension and improve circulation. The slow and measured movements promote relaxation and increase flexibility, decreasing stiffness and discomfort.

Better Posture and Body Awareness: Poor posture can cause physical stress, tension headaches, and muscle strain. Pilates also emphasises proper alignment and core strength in Pilates exercises, helping people maintain better posture all day. This enhanced awareness means less strain on our muscles and joints, thus avoiding unnecessary tension and overuse.

Increased Endorphin Release: Exercise, including Pilates exercise, prompts the release of endorphins, the body’s natural mood enhancers. These chemicals improve our emotional health, reduce anxiety, and help us relax. Regular Pilates practice creates long-term benefits for mental health, making it a beneficial aspect of a stress management plan.

Regular Pilates workouts have been shown to lower stress levels while improving overall physical and mental well-being. As a result, Pilates exercises become ideal for relaxation because they focus on controlled movement, mindful breathing, and body alignment.

Best Pilates Exercises for Relaxation

There are specific Pilates exercises that can support relaxation and stress reduction. These movements focus on gentle stretching, breath control and release of muscle groups — helping the body unwind and recuperate. Here are some of the very best Pilates exercises that promote relaxation:

The Pelvic Curl

What you need to know: The pelvic curl is a good starting exercise for opening the hips, loosening up your lower back and improving mobility in your spine. Lie on your back with your knees bent and the soles of your feet on the floor. Take a deep inhale, then exhale as you gradually lift your hips off the mat, squeezing your core (and glutes) the entire time. Hold for a couple of seconds, then lower down again. Do this 8-10 times for a calming effect.

The Spine Stretch Forward

This Pilates workout encourages flexibility in the spine and tension release in the back and shoulders. Sitting tall, legs extended, inhale and generate a deep breath. As you exhale, reach forward, creating length in the spine. Wait for a few seconds, then return slowly to an upright position. Do this 6-8 times to help you relax.

The Child’s Pose

While the Child’s Pose is a yoga pose, it is often incorporated into Pilates workouts to help the body relax. Sit back on your heels, arms stretched forward and forehead on the mat. Take a deep breath in and let your body relax. Stay for 30 seconds to 1 minute for a soothing sense of calm.

The Open Leg Rocker

This exercise is a gentle massage for the spine and builds balance and coordination. Sit with your legs raised and hold your ankles. Inhale, rock back, and exhale to return to sitting. This repeating motion helps alleviate tightness and boost joint range of motion.

The Cat-Cow Stretch

This Pilates drill opens up the spine and relieves tension in the back and shoulders. Begin in a tabletop position with hands under shoulders and knees beneath hips. Inhale as you arch your back and lift your head (Cow), then exhale as you round your spine and tuck your chin (Cat). Do this 8-10x gently to relax.

These Pilates styles provide immediate relief while enhancing your flexibility and posture, helping you relax more.

Incorporating Pilates Exercise into Your Daily Routine for Stress Management

All exercise: Regular practice is important to reap the stress-relieving benefits of Pilates exercise. I share here some tips to make Pilates exercise part of your day.

Start with a Morning Routine: Morning Pilates exercise helps create the right tone for the day. Knowing this, even a few minutes of gentle stretching can add energy, awaken your focus, and relieve morning stiffness. Gentle stretches and breathing exercises can reduce stress before your day starts.

Take Short Pilates Breaks: Take quick Pilates exercise breaks throughout the day to release tension. Some simple movements, like spinal stretches, shoulder rolls, or even deep breathing, can be performed at a desk or standing up to relieve stress and improve posture.

Establish a Soothing Evening Routine: Pilates before bed can relax the body and mind and help you sleep better. A slow sequence of stretches with deliberate breathing helps prepare the body for rest, relieving any anxiety and tension accumulated throughout the day.

Take a Pilates Class or Do Online Classes: Going to a Pilates workout class or doing an online guided session creates structure and motivation. Classes usually feature relaxation-focused routines specifically devised to relieve stress.

Pilates with Other Relaxation Techniques: To maximise stress reduction, pair a Pilates workout with other relaxation techniques , such as mindfulness meditation, aromatherapy, or calming music. Gentle movement with relaxation practices provides a complete method for managing stress.

Practicing Pilates exercises also allows people to stay balanced and free of stress, which is integral to their daily lives and overall well-being.

The Science Behind Pilates Exercise and Stress Reduction

Studies in science and medicine have proven that movement-based practices such as Pilates exercise can lower stress levels and substantially increase mental wellness. During Pilates exercise, the body produces endorphins, natural chemicals that help relieve stress and elevate mood.

Concentrating on controlled breathing and mindful movement decreases levels of cortisol, the stress hormone. Research has shown that a regular Pilates workout regulates the nervous system and creates a positive physical change that conservatively reduces stress and improves emotional resilience in the long term.

Gentle, rhythmic movement is used in Pilates workouts and supports activating the parasympathetic nervous system that promotes calm and relaxation. How the Science of Pilates Workout and Stress Relief Together Can Help Individuals Use This Practice to Manage Anxiety, Stay Focused, and Live a Healthier Life.

Conclusion

Pilates Exercise is the best method to relieve stress. A Pilates workout is built on controlled breathing, mindful movement and gentle stretching to soothe the nervous system, release tension, and enhance general well-being. Pilates exercises can be performed in the morning, during breaks at work, before bedtime, or even at bedtime, making it a natural choice for those looking for stress relief and relaxation. For example, a daily routine of stress-relieving Pilates exercises like the pelvic curl, spine stretch forward, and cat-cow stretch can provide incredible physical and mental benefits to those who practice it regularly. Pilates workouts combined with other relaxation techniques could provide added benefits and have a sound effect.

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Frequently Asked Questions

Deep breathing, controlled movements, and body awareness help relieve stress during Pilates exercise. As the rest jump into the driver’s seat, the combo of breath control and rhythmic movement activates the parasympathetic nervous system, decreasing cortisol levels to promote rest. Pilates workout releases muscle tension, especially in commonly stressed areas like the shoulders, neck, and low back. With a focus on proper alignment in the body and strengthening the core, the practice of Pilates workout serves to ease physical tension that leads to stress. Pilates workout releases endorphins into the bloodstream, which naturally improve mood and alleviate anxiety.

Yes, there can be an improvement in the quality of sleep due to the practice of Pilates exercises that help induce relaxation and release stress. Deep breathing and mindful movements during a Pilates workout help calm the nervous system, which makes it easier to drift off to sleep and remain asleep. Doing a Pilates workout before sleep releases physical tension from the body, helping the body relax and prepare for rest. Pilates promotes the secretion of growth hormone, often referred to as the ‘anti-aging hormone, ’ but it also lowers the level of cortisol, the stress hormone that can wreak havoc on sleep cycles. Consistent practice also improves circulation and relaxes muscles, relieving restlessness and inducing a deeper sleep cycle.

Some specific Pilates exercises are most effective for relaxation because they emphasise gentle movement and breath control. Pelvic Curl: A great way to relieve tension in the lower back while practicing spinal mobility. The Spine Stretch Forward creates better posture and alleviates shoulder and back tension. Child’s Pose, one of the poses used in Pilates exercise, is fantastic for full-body stretching and relaxing the mind. The Cat-Cow Stretch helps promote spinal flexibility and dissipate accumulated tension. The Open Leg Rocker encourages balance and coordination while massaging the spine. These moves collaborate to free tight muscles, promote mindfulness and help lower stress levels.

Pilates exercises should be done at least 3-4 times weekly to relieve stress effectively. Regular sessions allow you to relax, release muscle tension, and boost your mental well-being. But even 10-15 minutes a day of Pilates workouts will work wonders. A 15-minute Pilates workout can alleviate anxiety effectively if stress is too much. The thing is to do it frequently — it helps you relax and deal with stress better, long-term.” When used in conjunction with these other relaxation techniques, like meditation, deep breathing, and light stretching, the calming effects of Pilates can be even more pronounced.

Pilates exercise and yoga are great for stress relief but in different ways. Controlled breathing and the exercise work your core, aligning your body to alleviate muscle tension and promote relaxation. It benefits those suffering from stress, like tight shoulders and back pain. Yoga, by contrast, includes athletic activities like more intense stretches, meditation and spiritual aspects, which might attract those seeking a more contemplative avenue. When yoga focuses on flexibility and increasing spirituality, Pilates yogic exercise provides a structural full-body workout energises that enhances posture and muscle performance. In the end, personal preference is key. So, some people may benefit by integrating the two Pilates to tone and align the body and Yoga for more profound leisure and mental clarity.

Yes, Pilates exercises are great for beginners who want to relieve stress as they are gentle and controlled and can be modified to suit any fitness level. Many Pilates exercises emphasise slow, mindful movements that incorporate breath control, making them more accessible to new practitioners. Simple exercises like Pelvic Tilts, the Child’s Pose, and the Spine Stretch Forward require little to no experience. They are so effective for instant relaxation that they can be added to almost anyone’s repertoire. If you are new to practice, joining guided classes or following online tutorials for healthy alignment and technique is better.

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Pilates Exercise for Rehabilitation after Surgery or Injury

Bronwen — Mon, 17 Mar 2025 07:00:40 +0000

There is a long and challenging road to follow when recuperating from surgery or an injury. With that comes loss of strength, mobility, flexibility, and, therefore, the need for rehabilitation to restore movement and function. Pilates training is one of the low-impact approaches which is highly effective for rehabilitation. Except for non-weight-bearing Pilates training programs, which strengthen the trunk and then gradually include more weight-bearing movements to promote overall core strength, they are all based on the principles of Pilates training to improve mobility, flexibility and stability.

Pilates exercises control body awareness and increase muscle activation and joint mobility. It is instrumental in rehabilitation, tailored to varying fitness levels and medical conditions. Whatever is left to heal – the need for rehab and recovery will depend on the injury, whether you recently underwent orthopaedic surgery, suffered a sports injury or chronic pain conditions – but all can benefit from Pilates exercise as part of a rehabilitation plan and ultimately regain strength, restore mobility and reduce the risk of further injury.

The Benefits of Pilates Exercise for Rehabilitation

The basis of Pilates exercise is controlled movements that involve the core and focus on strengthening and flexibility, making it an excellent rehabilitation tool. Pilates exercises are more specific for rehabilitation than high-impact exercises, which may strain recovering muscles or joints following surgery or injury.

Pilates training for rehabilitation is commonly noted for core strengthening. A solid core provides spinal alignment, helps with posture, and alleviates lower back and joint stress. Pilates training can help people regain that stability and coordination through deep abdominal muscles, essential in recovery.

Improve flexibility and mobility Pilates training can also significantly increase flexibility and mobility. Injuries and surgeries can often contribute to stiffness and limited range of motion. Still, many Pilates movements focus on controlled stretching and mobility work, allowing for a slow increase in your range of motion. Better flexibility means less discomfort and functional movement, which makes it easier to perform daily tasks.

Pilates practice is excellent in minimising muscular imbalances! After surgery or trauma, specific muscle groups weaken while others strengthen to assist or compensate, creating imbalances that can lead to pain or further injury. Pilates training addresses these imbalances while emphasising balanced muscle engagement and facilitating symmetrical movement patterns.

Breath control and relaxation are emphasised in Pilates exercise—essential aspects of post-surgical and injury recovery. Controlled breathing activates deep stabilising muscles and promotes oxygen elevation within healing tissues. This can help reduce stress, promote relaxation, and enhance overall well-being throughout rehabilitation.

Pilates is low-impact and versatile, making it ideal for people at different stages of rehabilitation. Mat-and-reformer-based exercises provide support and resistance to augment a progressive rehabilitation program.

Once in a rehabilitation program, Pilates training can ensure a safe and effective journey towards being strong, mobile and functional.

Key Pilates Exercises for Post-Surgery or Injury Recovery

Since you are working on a rehabilitation program through Pilates exercise, you need to include movements that aid in healing and increase strength and mobility. The following are great Pilates exercises for those recovering from surgery or injury.

Pelvic Tilts

Pelvic tilts are a base Pilates move that helps strengthen the core while stabilising the lower back. While lying supine with your knees bent and feet flat on the floor, subtly tilt your pelvis towards the ceiling while activating your abdominal muscles. Return slowly to the center position. This action also engages deep core muscles and enhances spinal alignment.

Leg Slides

Instead, the leg slides encourage lower-body mobility while sharing the load with the core for stabilisation. Extend one leg straight while lying on your back with the other knee still bent. Extend one leg behind you and hold it there; then, with a slow motion, bring it back close to your body where it started from. Repeat. It increases the flexibility of the hips and strengthens the abdominal muscles without stressing the joints.

Seated Spinal Twist (With a Available Variation)

If you want more movement, you can always do a modified seated spinal twist for people recovering from upper-body injuries or surgeries. With a straight spine, sitting tall with both feet flat on the ground, gently rotate the torso to one side. Come back to the centre and do the same on the other side. This Pilates training is also excellent for restoring spinal flexibility by building controlled movement.

Shoulder Blade Squeeze

This Pilates move builds upper-back strength and opens the chest and shoulders, making it great for people recovering from shoulder or neck injuries. In a seated or standing position, keep your back straight, retract your shoulder blades, hold for a few seconds and release. This exercise is excellent for scapular stability and relieving neck and shoulder tension.

Pilates Reformer Footwork

For people with access to Pilates equipment, footwork on a reformer is an excellent exercise for rebuilding lower body strength. For the first steps on a reformer, lie down, place your feet on the foot bar and push away gently, extending the legs forward and back to the initial position. One key to this controlled movement is that it builds up those quads, hamstrings, and glutes while limiting the amount of strain and stress on the joints.

Incorporating these key Pilates trainings into a rehabilitation routine allows individuals to safely rebuild strength, flexibility, and mobility following surgery or injury.

How to Incorporate Pilates Exercise into a Post-Rehabilitation Routine

Implementing Pilates exercises as a post-rehabilitation program should be incremental and approached methodically. Some key steps to consider:

Start with a consultation—Before resuming Pilates training after sustaining an injury or undergoing surgical intervention, it is wise to consult your healthcare provider and/or certified Pilates instructor.

Form the Foundation—Start with your lightest Pilates movements, concentrating on core stability, rhythmic breath, and motion to strengthen and restore functional balance.

Increase the intensity gradually. As you get better, more advanced high-physique steps may be integrated as long as they align with rehab targets.

Integrate with Other Treatments—Pilates workouts can be combined with physical therapy, stretching, and strength training for a comprehensive recovery plan.

Track Progress – Monitoring progress allows adjustments to the routine as needed to ensure a safe and effective recovery.

Pilates is also a very effective rehabilitation method, but it is essential to comply with safety guidelines and adapt movements as the recovery process requires. Care must be taken to ensure any exercises support healing rather than compounding strain or injury.

Precautions and Modifications for Safe Rehabilitation with Pilates Exercise

Pilates exercise is beneficial for rehabilitation if you follow safety guidelines and customise the movements to your specific needs for recovery. Some caution is necessary to ensure that exercises support healing and do not cause further stress or injury.

Engage with a Credentialed Educator

Those recovering from surgery or injury should do so with a certified Pilates instructor or physical therapist. They can rest one arm because the recommended modifications come from a trained professional who can provide individualised modifications to ensure the exercises can be performed safely and effectively. Working with a professional prevents lousy movement patterns that can delay recovery.

Steer clear of high-impact or intense movements

Avoid jumping or high-impact weight-bearing movements early in recovery. Instead, perform controlled, low-impact Pilates workouts that build the stability of the joints and activate the muscles.

Adjust Exercises According to Your Pain or Discomfort

It’s essential to listen to your body and work only within the range of motion that does not cause pain or discomfort. Exercises should be modified to be less intense if a movement is too difficult. For instance, doing Pilates workouts in a sitting or lateral position would help control stress while activating essential muscle groups.

Prioritize breathing and relaxation

Pilates workout uses controlled breathing. The focus during rehabilitation is deep, diaphragmatic breathing. This is particularly valuable if you are recovering from surgery or an injury that affects the lungs or airways.

Gradually Increase Intensity

Progressive nature of Rehabilitation. As analyses and power evolve, they can extend the power of Pilates exercise. Once you throw in resistance bands or step onto Pilates equipment, you can achieve a heap of strength in a low-impact way.

When approached this way, individuals can safely perform and enjoy Pilates exercises during recovery.

Conclusion

Pilates exercise is a very effective and versatile way to rehabilitate after surgery or injury. Pilates exercise promotes healing, improve mobility, and prevent future injuries by focusing on core strength, flexibility, and movement control. Pelvic tilts, leg slides, and modified spinal twists — staple Pilates moves — allow for gentle movement that aids in recovery, all while putting minimal strain on the body. However, it should be done with proper precautions, under the supervision of a certified instructor, and with modifications appropriate for each person’s recovery. A good Pilates workout regimen, designed and practised in a safe environment, helps restore strength and mobility and enhances the general quality of life and well-being.

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Frequently Asked Questions

Yes, Pilates is generally safe in post-surgery rehab if you work under professional supervision. As a low-impact exercise form, it emphasises controlled movements, core engagement and gradual enhancement of forces. Pilates allows rehabilitation through movement and restoration of mobility, flexibility and strength without exposing healing tissues to excessive strain. However, some movements must be modified to avoid putting too much stress on areas before they are healed after surgery. “I highly recommend consulting a physical therapist or certified Pilates instructor so that the exercises being performed are done safely.” This may also assist healing if a proper adjustment is made, like using props or moving in a seated or lying position.

Pilates helps heal injury through strengthening stabilisers, increasing flexibility, and restoring balance. Injuries can cause muscle imbalances or compensatory movements that can create further strain. Pilates workouts address these imbalances by working many muscle groups together in a controlled way. It also improves circulation, helping oxygen reach injured tissues. The Abdominal: Core-strengthening exercises in Pilates strengthen the core and improve spinal alignment and posture, which reduces stress on injured areas. Pilates workout also encourages breath control and relaxation techniques, which can reduce pain and tension. A Pilates workout is highly modifiable, so it can be adjusted to suit the various stages of recovery.

Pilates exercises aid in rehabilitating various injuries (joint, muscle, and post-surgery). We often see it in patients recovering from orthopaedic issues, like knee injuries, hip replacements, and shoulder surgeries. Pilates exercise enables the strengthening of weakened muscles and recovery of the full range of motion after surgery or trauma. It is also effective in treating chronic pain conditions such as lower back pain, arthritis and sciatica. Pilates is also beneficial for those recuperating from sports injuries like ligament tears and sprains as it strengthens and stabilises the muscles, preventing future injuries. Pilates workout provides a safe and practical basis for recovery by utilising slow, controlled movements. However, it is essential to adapt exercises to the specific injury, and a trained professional working on rehabilitation is most likely to achieve the best outcome in a rehabilitation program tailoring exercise to the individual.

When can you begin Pilates workout after surgery — timeframes vary based on the type of surgery and individual healing. Generally, a healthcare provider should give clearance before starting any exercise, and for most people, the best thing to do is wait.” In some instances, gentle Pilates movement and breathwork may be introduced within weeks post-surgery, while other movements will take months to heal. Initially, low-intensity range-of-motion exercises are performed (eg, pelvic tilts and pelvic kissing in the sitting position). A certified Pilates instructor or physical therapist can create a program tailored to post-surgical limitations. One should pay attention to their body and not push through the pain when they are feeling poorly.

Yes, Pilates workout is a superb tool for injury prevention. It builds core strength, aids balance, and boosts flexibility, thus lowering the chances of strains and undue stress on the joints. Pilates is a method that is designed to balance out poor posture, muscle imbalances and/or lack of mobility, which is how so many injuries occur in the first place. Pilates exercise promotes correct movement patterns and consistent weight distribution, ensuring that no one muscle group or joint is overused. It also helps improve coordination and stability, reducing the chances of accidental falls or erratic movements that often lead to injuries. This can allow individuals to move more efficiently and safely in their everyday lives, as the body awareness learned through Pilates carries over into daily activity when practiced regularly.

Yes, A certified Pilates instructor or physical therapist can evaluate individual needs, offer modifications and ensure that exercises are performed correctly. Improper movements will prolong healing or worsen injuries, so it’s essential to have someone help you to ensure you’ll be as safe as possible. An expert instructor customises Pilates exercise routines to navigate post-surgical restrictions, progressively building up to greater intensity as strength and mobility flourish. Many also have specialised equipment to assist movement, including reformers or stability props. A therapist can also help people feel more confident while recovering, providing motivation and altering movements to measure progress.

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The Role of Breath in Pilates Exercises

Bronwen — Fri, 07 Feb 2025 07:00:58 +0000

Breath is a foundation of the method — essential to its efficacy and transformative results. While breathing in physical disciplines such as yoga and Zumba can happen naturally, and without much emphasis, with Pilates, breathing is intentional, essential and threaded throughout the practice. Pilates exercises create a specific breathing pattern, lateral or diaphragmatic, to help individuals take in as much oxygen as possible while simultaneously using their core and maintaining proper alignment throughout the movement. It fuels the body with oxygen nurtures a richer mind-body connection, and helps make each movement more controlled, efficient, and purposeful.

Breath plays a significant role in Pilates, and not just, well, breathing. It engages the deep core muscles, helps with coordination and provides a natural rhythm for movement. It also improves posture and decreases tension, making the practice calm and centred. It doesn’t matter if you’re a novice or a more advanced practitioner, once you’ve mastered this form of breathing — the art of Pilates breathing — it can bring your workout to the next level, unlocking even more substantial results.

Supporting Core Engagement Through Breath

Breath is a key element that helps support engaging the core, another of Pilates’s basic principles. Core engagement is necessary for stabilising the spine and pelvis, protecting the lower back, and maintaining proper movement patterns. Pilates utilises specific breathing techniques that activate the deep core musculature, such as the transverse abdominis, pelvic floor, and diaphragm. These deep muscles activate and work together to support the core, which serves as the foundation for all Pilates movements.

The lateral breathing technique, specific to Pilates, sends air into the sides and back of the ribcage, enabling practitioners to keep the abdominal muscles active even when breathing. This keeps the core engaged and stabilises the body’s movement. In the “hundred” exercise, for example, practitioners inhale deeply into the ribcage to stabilise the core, exhaling to deepen the contraction of the abdominals. This, in turn, strengthens the core and helps posture and stability while doing daily tasks.

Breath while you exert: A significant part of Pilates breathing is exhaling while you exert. Exhaling during specific movements helps engage the core, allowing the motion to feel smoother and more controlled—for instance, when doing a “roll-up,” exhaling as you lift your body off the mat. Such synchronisation calms and centres your body, minimising stress on the neck and back and enhancing efficiency.

Breath work also promotes accuracy in Pilates exercises. When practitioners focus on the breath, they can better execute the movements in their bodies, ensuring they perform every exercise with purpose and stability. As we practice breath, it acts as our compass, giving us the oxygen needed to power the muscles and helping us better integrate mind and body.

Breathwork can make any Pilates exercise more effective. It enables you to draw your core in substantially while still keeping all the parts aligned and balanced. This blending of breath and movement is central to why Pilates is so transformative.

Improving Movement Coordination and Efficiency

The core of Pilates breathing: The importance of breathing in Pilates How to master the breath in Pilates exercises for workout performance, efficiency, coordination, and overall improvements. Integrating the breath with the movement creates a natural rhythm, which makes the transition from one modality to the other flow more seamlessly and in a controlled way. With this synchronisation, practitioners move more precisely, a key aspect of practising Pilates.

Nearly every exercise in Pilates has designated breathing sequences to ensure that you make the most of each move. Inhale while preparing, exhale during the exertion phase. This breathing pattern guarantees that you are performing movements with the correct physiology while reducing the chances of injury and helping you get the most out of each workout.

Posture Improves the Efficiency of Muscle Contractions The diaphragm works with the deep abdominal core to stabilise the body while breathing out during a challenging move, such as a “plank.” It enables the body to produce more power with control and excitement.

Breathing also aids balance and alignment in dynamic activities. For example, during a “side kick,” inhaling when you prepare the movement and exhaling as you reach the leg keeps the core engaged and helps features of the spine and pelvis remain aligned. Precision at this level activates the appropriate muscle groups and avoids compensatory actions.

Incorporating breath in every movement creates more fluidity and efficiency in Pilates exercises. Through intense practice, practitioners develop a sharper awareness of their bodies in space, enabling them to perform exercises smoothly and under control. This, in turn, translates into a more powerful workout that is true to the foundational tenets of Pilates.

Enhancing Mental Focus and Mind-Body Connection

A unique characteristic of Pilates is its focus on the mind-body connection, and the breath is integral to developing this awareness. Pilates breathing techniques help practitioners stay present, bringing breath and movement into synchronicity. This awareness helps develop mental clarity and forms a more profound bond between mind and body.

Deep, mindful breathing in Pilates helps you relax and feel energised, so you can concentrate on each movement while doing stretches and exercises. Distractions dissipate as attention is directed to the breath, and the mind becomes more in sync with the body’s movements. By being more conscious, every motion starts to have its reason and plan.

Breath is also an anchor in challenging exercises, allowing practitioners to stay grounded and focused. For example, inhaling to prepare and exhaling during the lift during a “teaser” stabilises the core and strengthens focus, ensuring the movement is steady, controlled, and balanced.

The mental concentration encouraged by Pilates breathing exercises leaves the studio, too. As soon as practitioners practice mindfulness in workouts, they cultivate skills valuable for the rest of their lives, like stress relief and better focus.

The combination of breath and movement gives Pilates a meditative quality, elevating it from a sheer physical workout to a whole-body practice. This mind-body connection is a significant reason Pilates is frequently referred to as a practice promoting physical and mental well-being.

Promoting Relaxation and Reducing Tension

Breathing techniques used in Pilates can increase circulation, help activate the relaxation response and release muscular tension. Lateral breathing is done gently, reducing physical and mental stress to make the workout more enjoyable and effective.

Breath is employed to promote the relaxation of muscles that are working too much while enhancing the utilisation of the muscles that need to be activated. For example, deep breathing helps tight muscles lengthen better when you stretch or cool down. This is a constructive relaxation response if you have shoulder, neck, or lower back tension.

Another way to help release unnecessary tension is to fully exhale during your movements. For example, when doing a “spine stretch forward,” exhaling while stretching forward relaxes the back muscles and deepens the stretch. This helps increase flexibility and ease any discomfort from tight muscles or bad posture.

Pilates exercises and breathing have benefits beyond physical relaxation. Concentrating on the breath while exercising engages the parasympathetic nervous system, the part of the nervous system that relaxes the body and releases stress. This is why Pilates is such an excellent practice for relieving anxiety and enhancing general wellness.

When combined with breath relaxation, Pilates exercises become an effective tool for physical and mental rebooting. Focusing on controlled breathing allows practitioners to leave each session feeling refreshed, balanced and ready to face the day.

Conclusion

Pilates exercises are nothing without breath. Breathing is an essential Pilates tool, from facilitating core engagement and moving more efficiently to increasing body awareness and relaxing into the movement. This is called lateral breathing, which allows maximum oxygen intake and strengthens the mind-body link to make each motion more purposeful and powerful. After the breathing techniques are integrated into the practice, an atmospheric shift within the whole process can be experienced and a significant elevation in Pilates practice results. Regardless of your level, breathing through Pilates can help you realise its full benefits and create immediate change in your body.

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Frequently Asked Questions

Breathing is crucial because Pilates exercises involve engaging the core, efficiently moving, and enhancing the mind-body connection. To instil this expansion through the ribcage, Pilates uses a specific breathing technique, lateral or diaphragmatic breathing, that fills the sides and back of the ribcage with air. This method enables practitioners to activate their core while taking a breath, keeping their bodies aligned and controlled during exercises. Coordinating the breath with movement also helps with the flow, making for better transitions while easing stress on the neck and back. Breath, appropriately executed, infuses the body with oxygen and brings a rhythm that makes Pilates exercises more purposeful and effective.

Lateral breathing, a signature move in Pilates, means expanding the sides and back of the ribcage while keeping the abdominal muscles engaged. It differs from normal belly breathing in that the abdomen doesn’t rise much during inhalation, so the core remains engaged. I mean lateral breathing, which opens space to take in more oxygen and promotes low abdominal engagement and alignment. It’s beneficial during exercises like the “hundred” or “roll-up,” when the breath control helps with strength, precision and stability. Lateral breathing ensures breath is used more effectively in Pilates exercises.

The breath is key to engaging the deep core muscles in Pilates exercises, such as the transverse abdominis and pelvic floor. Inhaling brings air to the ribcage while holding core tension, and exhaling allows for more muscle contraction. For example, during a “plank,” exhaling in the effort phase stimulates the engagement of the core, lending support, stability, and a more secure foundation for the spine and pelvis. Proper breaths not only engage the core but also help improve posture and avoid strain while performing Pilates. There’s a clear connection between breath and core activation, which is the basis of Pilates practice.

Correct breathing also aids movement efficiency, as proper breathing creates a natural rhythm to each Pilates exercise. Working with breath and movement makes everything more fluid and correctly performed. For example, breathing in while preparing for the position and breathing out when moving into the challenge phase is essential for staying in control and aligned and avoiding injury. Breath also increases muscle activation, which helps you approach Pilates movements with more power and stability. Focusing on breathing patterns allows practitioners to develop their coordination and efficiency, bringing more fluidity and effectiveness to their movements.

Yes, controlled breathing in Pilates exercises relieves physical and mental tension. Taking deep, intentional breaths encourage the overactive muscles to relax while engaging the muscles that need activation. Exhaling fully during stretches such as “spine stretch forward” helps the back muscles relax and improves flexibility. Breathwork also activates the parasympathetic nervous system, which relaxes the body and lowers stress levels. From tension release to improved mobility, you’ll leave every Pilates session feeling refreshed and balanced when you breathe during every movement.

Strengthens the mind-body connection (Pilates breathing encourages you to remain mindful and focus on your exercise). By moving and breathing harmoniously, practitioners become increasingly in tune with their body’s sensations, positions and muscle engagement. For example, in movements such as the “teaser,” you focus on your breath to maintain balance and control to achieve movement accurately. Such focus cultivates mental clarity and body awareness, which helps practitioners move more purposefully. Pilates breathing turns the exercise’s sparkle and focuses on bringing a sense of well-being to you.

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The Importance of Pilates Props in fitness

Bronwen — Thu, 06 Feb 2025 07:00:19 +0000

Pilates is an intense, empowering practice that increases strength, flexibility, and body awareness. But incorporating some Pilates props does take this practice up a notch. Resistance bands, foam rollers, stability balls, magic circles and other Pilates props aren’t just props — they are key components that contribute to the effectiveness and accessibility of Pilates workouts. These props promote healthy alignment, create stability or resistance and facilitate a deeper stretch — making movement safer and more effective for yogis of all levels.

Props support beginners, instilling confidence as they learn the basic moves. For more advanced practitioners, the challenges they pose deepen and refine practitioners’ skills. In addition, props can boost Pilates’ accessibility; people with injuries or physical limitations can reap the benefits of the practice.

Alignment and Support: Foundations of Effective Pilates

Pilates props can help with better alignment and support in the exercises. When we practice Pilates correctly, one of the basic principles of Pilates is alignment. When we are aligned, we move in a safe and proper way. Pilates props, such as yoga blocks, foam rollers, and wedges, aid practitioners in attaining and/or holding proper alignment, especially during a challenging pose or when mobility is limited.

For beginners, props can offer the support needed to ease into challenging poses gradually. For example, putting a foam roller under the lower back helps stabilis

e the pelvis because it helps locate how to engage the core properly to stabilise the pelvis without placing unnecessary tension. Similarly, yoga blocks help modify poses so that users will hit proper alignment while flexibility is still evolving.

For even experienced practitioners, props like magic circles or stability balls can refine movements and deepen body awareness. These tools help you engage in the correct muscle groups, prevent compensation patterns from creeping in and reduce your risk of injury.

Props also support those with physical limitations or injuries; it should also be mentioned. Developments which enable modifications render Pilates accessible to every level of physical condition. Pilates props have a level surface for steady, effective movement when used to align the body and provide support.

Enhancing Strength and Flexibility Through Props

Using props can enhance strength and flexibility in a highly effective way. These tools introduce resistance and diversity into exercises, allowing users to better address muscles and achieve a well-rounded workout. Resistance bands, magic circles, and weighted balls are typical props that work muscles in different ways.

Resistance bands offer a versatile option for core, arm, and leg work in dynamic strength building. For example, adding a resistance band with leg lifts makes it more challenging and should require a higher amount of muscle recruitment. Magic circles also serve as great tools for toning the inner thighs and arms since they need you to hold pressure and control for an extended period.

Props also help deepen stretches, helping practitioners achieve a greater range of motion and enhancing flexibility. Foam rollers, for instance, can help with myofascial release, loosening tight muscles and increasing flexibility. Stability balls under the spine allow for deeper backbends or hamstring stretches.

Props help build unused muscles and challenge muscle endurance. Focusing on props and slow, controlled movements helps patients build strength and flexibility. Over time, this helps improve posture, balance, and overall body awareness. Pilates props are indispensable to building a complete and effective workout that pushes the body in new and exciting directions!

Adding Variety and Challenge to Workouts

Pilates props are an excellent tool for keeping workouts fresh and exciting while providing added challenges. Props help change the variety in your routine so that you can easily keep engaged and motivated. Each prop brings a new element to your workout, from a resistance band to a stability ball to a foam roller.

Resistance bands and weighted balls can be used to make traditional Pilates moves, like leg circles, bridges, or planks, more strenuous. The extra resistance or weight means more effort and focus, helping to increase strength and endurance. Likewise, adding a magic circle to moves like the hundred or side leg lifts requires more control and core work, making the exercises more difficult.

This encourages creativity and exploration when using the props. For example, during a stability ball exercise, the added equipment adds another level of instability , so those practising this exercise will have to use their stabilising muscles to stay balanced. Foam rollers can be danced on, rolled on, or used to intensify stretches, so no two sessions are the same, and everyone can have fun!

For advanced practitioners, props test limits and push boundaries. Different modifications allow familiar moves to be performed at another intensity with the addition of weighted props or resistance. If you’re a beginner, props offer a way into more advanced movements, enabling you to build confidence and skill over time.

Using Props in Pilates makes workouts versatile and adaptable. This not only improves physical results but also keeps the practitioner excited and engaged in their fitness development.

Improving Accessibility for All Fitness Levels

Pilates is a very inclusive form of exercise, so props are widely used to modify exercises for various ages, fitness levels, and physical abilities. Props help modify or intensify movements to match individual needs, whether you’re a beginner, recovering from injury, or a seasoned athlete.

Props are necessary for beginners to get the extra support needed to learn foundational movements without strain. Yoga blocks, for example, can provide support in balance during standing poses, and resistance bands can let beginners acclimate to stretches they may not yet be able to hold on their own. With these adaptations, newcomers can feel competent and confident as they advance.

Props such as foam rollers or stability balls enable gentle, supportive movements for people with injurious or mobility issues. These tools help alleviate discomfort and support recovery and strength after injury. Props also allow for exercises that would otherwise be too challenging or unsafe so that they can provide an accessible route to fitness.

Advanced practitioners can also use props to increase the challenge and intensity of their workouts. Weighted balls, magic circles or resistance bands can challenge longer-term users to work their muscles harder and focus even more closely.

Props make Pilates accessible to all levels and needs, allowing everybody to reap the benefits of this life-changing practice. Pilates props, whether for assistance, adaptation, or progress, allow practitioners to shape their routines to their needs and objectives.

Conclusion

Pilates props are essential implements that increase the effectiveness, accessibility, and enjoyment of Pilates exercises. Not only do these tools improve alignment and provide support , but they also establish a solid foundation for safe and effective movements. In addition, props can introduce resistance and novelty to practitioners, enabling them to strengthen, lengthen and explore new horizons in their practice. Props support beginners and increase empowerment; for advanced students, props provide sophistication and depth. From foam rollers to magic circles, resistance bands, and stability balls, all props aim to reach yours — making the workout fun and varied while working the muscle needed.

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Frequently Asked Questions

Pilates props are equipment such as resistance bands, foam rollers, stability balls and magic circles that help you improve the depth of your Pilates exercises. They matter because they enhance balance, provide better resistance and allow you to get deeper into some stretches, making workouts more effective and accessible. Props are helpful for beginners: They offer support and confidence as you learn the movements, while advanced practitioners can use props to create intensity and tastefulness in their movements. The tools also allow Pilates to be adapted so people at various fitness levels can enjoy the practice.

Yoga blocks, wedges and foam rollers are props that help to create proper alignment in Pilates moves. These assist in poses that might be difficult so you move safely and effectively. A foam roller may help stabilise the pelvis during core exercises, for example, or yoga blocks can assist in adjusting stretches for those without flexibility. By improving alignment, props help prevent strain and facilitate a lower risk of injury while also increasing the effectiveness of Pilates as a whole.

Yes, props are great for strength-building and improving flexibility in Pilates. Resistance bands provide variable resistance in exercises to salt in those muscles, and magic circles give you stronger muscles through progressive movement. Foam rollers and stability balls aid in deepening and elongating stretches, increasing the range of motion and releasing tightly knotted tissue. Integrating props into your routine provides an even workout that works and extends simultaneously.

Pilates props make your workouts feel fresh by adding new challenges and movements. Resistance bands, for instance, increase the intensity of leg lifts, and stability balls introduce a passive instability that engages deep core muscles. Magic circles require more control in exercises such as the hundred, and foam rollers can be employed for active stretches or myofascial release. This adds variety and challenges to your routine, which prevents boredom and keeps you motivated and progressing in your fitness journey.

Absolutely! Pilates props are perfect for beginners because they offer stability and changes in the foundational movements. Some tools, such as yoga blocks, can help with balance, and resistance bands can help ease into stretches that might otherwise be difficult. Props also serve to build confidence, making challenging exercises feel more accessible. Props allow beginners to safely build strength, flexibility, and body awareness as their practice evolves.

Advanced practitioners can use props to make Pilates sessions challenging and intense. Resistance bands and weighted balls facilitate added muscular engagement, while stability balls can challenge balance and coordination. Magic circles create resistance dimensions to core and leg workouts, forcing the body to work harder. For advanced users, props facilitate fine-tuning techniques, testing limits, and progressing toward greater strength, flexibility, and control.

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The difference between Pilates Mat vs Pilates Equipment

Bronwen — Wed, 05 Feb 2025 07:00:02 +0000

Not only does Pilates enhance the core strength and flexibility of the human body, but the method also focuses on posture, breath, and body awareness. One of its most potent benefits is versatility; practitioners can choose between two primary forms of practice—Pilates mat work and Pilates equipment. These include principles common to both forms but varying practices, viciousness, and tools, creating a different experience for learners of all skill levels.

The primary “equipment” for Pilates Floor exercises is your body and a few simple props, making it an affordable and accessible option that can be practised virtually anywhere. It requires a lot of strength in your core, balance, and body control and concentrates on performing fundamental movements that develop a solid foundation. In contrast, Pilates exercises are performed on equipment like the Reformer, Cadillac and Wunda Chair, which adds adjustable resistance from springs and pulleys. We can customise it further, offer more exercise variability, and provide additional assistance or a more formidable challenge.

The Benefits of Pilates Mat Work

A rundown of what even the most experienced Pilates will encounter includes Pilates at the mat, the base of the Pilates foundation. It relies on core stability, interactivity, alignment and balance throughout each specific series of controlled and sequenced movements. Unlike equipment-based Pilates, Mat work can be done on just a mat, making it one of the most accessible and economical options for practising Pilates. It’s ideal for beginners who want to learn the fundamentals and seasoned practitioners seeking to strengthen their foundational skill set.

Mat-based exercises are focused on core engagement, with moves such as the hundred, the roll-up, and the plank working the abdominals, obliques, and lower back. These exercises train th

e deep stabilising muscles, which leads to better posture, stability, and body awareness. Along with core-strengthening exercises, Floor exercises include dynamic stretches like “spine stretch forward” to improve flexibility and range of motion.

Mat Pilates is one of the most appealing forms of practice due to its accessibility. No equipment is needed to do it almost anywhere—alone, in a group class, or outdoors. It’s also an excellent introduction for anyone new to Pilates, allowing them to build strength and confidence before moving on to equipment-based classes.

Matt’s work may appear simple. However, it does offer difficulty for those at any standard of skill. More advanced moves, like the “teaser” or “side plank,” require a lot of strength, flexibility, and control, so Floor exercises offer a practical and diverse workout. Pilates mat work focuses on core control, allowing you to perform a range of moves that will engage multiple muscle groups regardless of your fitness level. Since it is performed on the ground, it can be portable wherever you are. Whether you are building your foundation or looking for a fun challenge, Floor exercises provide the fundamental benefits of Pilates in a flexible format.

The Enhancing Workouts with Pilates Equipment

Exercises can also be performed using Pilates equipment such as the Reformer, Cadillac, Wunda Chair and Spine Corrector, which add resistance, support and variety to the movements. Whereas Floor exercises use the person’s body weight as resistance, the equipment enables adjustable springs and pulleys to add resistance and intensity. It can be tailored to the individual as a form of resistance training.

The Reformer, perhaps the most popular Pilates equipment, uses a sliding carriage and springs to provide resistance. This means you can fine-tune the intensity and range of motion for anyone at any fitness level. Footwork or leg circles on the Reformer are some exercises that provide core engagement, strength building, and postural alignment.

Pilates on equipment is beneficial for people with injuries or mobility problems. The Cadillac, for instance, has straps that can support lifts for stretches and strength exercises, enabling users to focus on movement patterns without stress. Springs and straps help with movement, allowing the user to establish proper form while building strength.

Pilates equipment also introduces movements that are unique to it and not possible with Floor exercises alone. The Wunda Chair, for example, addresses balance and stability, and the Spine Corrector is designed to impact the thoracic spine for ideal posture. The equipment also helps with variety so you can get a full-body workout that fits your needs and goals.

Equipment-based Pilates may require a studio and is usually more expensive, but it is customised and versatile like nothing else. It’s great if you want to deepen your practice, rehab injuries, or add more variety to your exercises.

The Key Differences in Focus and Intensity

Despite their different focus, intensity levels, and benefits, mat work and equipment-based Pilates share a common foundation. Knowing the differences may make it easier to decide which is best for you and your fitness adventure.

Pilates mat work focuses on body awareness, core strength and balance. Because it uses your body weight for resistance, the movements demand that you stabilise and control them without external support. This develops deep strength in the core, as well as overall coordination. Working without it also fosters mindfulness: you have to concentrate on accurate movement and alignment.

Counter Church uses springs, pulleys, and straps to allow for different types and levels of resistance in your workout. This resistance works the muscles differently, enabling muscle targeting while maintaining proper alignment. Because of its resistance and support, equipment-based Pilates makes for better Pilates rehabs than mat classes.

Mat work can be deceptively tricky regarding intensity, particularly for more advanced practitioners. Exercises like the “roll-over” or “jackknife” demand remarkable strength, flexibility, and control. However, Pilates equipment can provide a broader range of intensity levels, gentle assistance, and advanced resistance levels. Reaching these fitness levels through the program makes it appropriate for people of many fitness levels and goals.

In the end, floor exercises and Pilates equipment each have upsides. While mat work lays the groundwork for core strength and body control, working with equipment adds resistance and variety, giving the workout a different flavour. While both forms can be beneficial, adding a little to your routine is a safe way to provide balanced strength and flexibility and recover overall fitness.

Incorporating Both Forms into Your Routine

To get the most out of Pilates, it is advisable to add mat work to your routine in addition to equipment-based Pilates. Both forms provide complementary benefits for a balanced workout, improving strength, flexibility, and body awareness.

Begin with the basics of Pilates mat work. Concentrate on mastering basic moves like the “hundred,” “roll-up,” and “spine stretch forward.” These practices will strengthen your core, help with alignment, and develop the body awareness necessary for more advanced work. Another advantage of Floor exercises is that they allow you to practise at home , thus making it simple to keep your Pilates routine consistent.

Once you’re familiar with the basics, try all-volunteer equipment-based Pilates. Training with the Reformer or Cadillac can make a week more fun and hit trouble areas that need to be built up or rehabilitated. Another advantage of the equipment is that it usually provides more progression, as the resistance can be adjusted to suit your goals.

Most Pilates studios offer hybrid classes, combining Floor exercises with equipment exercises. Such sessions are a good way to taste both forms, with an instructor guiding you. For instance, a class could consist of core-focused mat exercises followed by Reformer movements to foster strength and flexibility.

When incorporating both methods into your routine, consistency is imperative. Strive for two to three sessions a week, mixing mat work and equipment-based workouts. This full-body workout will enhance your overall fitness, muscle tone, posture, and mobility.

Floor exercises and equipment-based Pilates are part of it, so you can experience the full spectrum of all the benefits this exercise approach offers. Whether you’re a novice or a pro, melding these practices will assist you in achieving your fitness goals while remaining strong and balanced.

Conclusion

Whether practising on a pilates mat or using machines, exercises enhance strength, adaptability, posture, and well-being. In contrast, floor exercises focus on body awareness, core strength, and accessibility. At the same time, equipment- or apparatus-based Pilates- brings resistance, variety, and advanced customizability to help take your practice to the next level. Knowledge is power — knowing the difference between these forms allows you to cater your practice to your needs and goals. With the combination of Floor exercises and equipment-based Pilates in your routine, you can form a well-rounded workout that lays a framework but can also advance. Pilates offers a well-rounded and diverse way to reach your fitness goals, whether training at home, in a studio, or going back and forth between the two.

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Frequently Asked Questions

Pilates mat work focuses on exercises completed on a mat using your body weight for resistance. It focuses on core strength, alignment, and controlled movements without additional equipment. Pilates equipment involves using specially designed machines such as the Reformer, Cadillac, and Wunda Chair. These machines rely on springs and pulleys to supply incremental resistance and provide additional support or challenge based on your needs. Reformer and chair-based Pilates offer more options, allowing for better customisation in a workout, making it suitable for rehabilitation or advancement in training.

Pilates Floor exercises can be as practical as equipment-based Pilates based on your fitness goals. Mat work emphasises core strength, flexibility and control of the body, providing a total body workout with minimal props. Floor exercises at an advanced level can be challenging, demanding a considerable amount of strength and control. “Equipment-based Pilates provides different advantages, including customisable resistance and support, which can benefit those with injuries or fitness goals. Either form works fine — the choice is yours based on preference or need.

Both types are appropriate for novices, though mat Pilates is often considered the best entry point. Floor exercises introduce the essential elements of Pilates, including core engagement, alignment and controlled breathing, at the ground level — no fancy apparatus required. As beginners become stronger and more confident, they may wish to progress to mat-based pilates to provide a broader range of movements. Equipment is more supportive and customisable, which can also help beginners with special needs or mobility issues.

Pilates equipment delivers adjustable resistance, which is ideal for all fitness levels. It improves strength, flexibility, and alignment and supports those with injuries or limited mobility. The Reformer, Cadillac, and Wunda Chair have specialised exercises that can’t be done with Floor exercises alone, such as leg presses or spring-assisted stretches. Depending on your personal goals and capabilities, resistance that can be adjusted up or down also allows for more progression. Its variety and customisation make it a great addition to your mat work.

Yes, Incorporating mat work and equipment-based Pilates exercises provides a diverse workout that helps improve core strength, flexibility, and overall body fitness. Mat work builds fundamentals and body awareness; equipment provides resistance and variety that will challenge your muscles differently. Many studios also have hybrid classes that combine both so that you can experience the benefits of each—split mat and equipment sessions to hit different muscle groups for a plateau-proof balanced result.

That makes Click List generally more affordable than traditional Pilates (the machines!). Mat work tends to be more cost-effective as well. It requires a mat and minimal props and can be done by individuals or a group in a studio space. In contrast, what Sara Meeks, a Pilates teacher, physical therapist and author of “The Pilates Method: A Guide to the Equipment,” calls equipment-based Pilates often necessitates a studio setting because of the cost and size of the machinery.

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Pilates Exercises for Seniors Adaptations and Modifications

Bronwen — Tue, 04 Feb 2025 07:00:21 +0000

Getting older and remaining agile is essential for physical health, mobility, and mental wellness. Pilates is a low-impact exercise method emphasising controlled movements, core strength, flexibility, and balance, making it a terrific workout for seniors. It can be a safe, effective, and flexible way to keep moving as we get older, as it can help counter age-related issues like less flexibility in joints, aches and pains, and decreased strength. Pilates is highly adaptable, making it suitable for seniors at all fitness levels with proper modifications and adjustments.

What I love about Pilates is the range of options it provides. Exercises can be done on a mat, in a chair or with props such as resistance bands and stability balls. Such adaptations offer stability, aid alignment, and make movement easy for those with restricted mobility or chronic illness. Pilates improves balance and posture and decreases the risk of falls, tension in the body and stiffness in the body of seniors.

The Importance of Low-Impact Movements for Seniors

Remaining active becomes even more important as one ages to maintain physical health, mobility, and overall well-being. Pilates, an exercise method that focuses on low-impact, controlled movements that improve core strength, flexibility, and balance, is perfect for seniors. It provides a safe, efficient, and versatile way to remain active while managing age-related complications such as loss of flexibility, joint pain, and loss of strength. Pilates can also be modified with proper adaptations to accommodate seniors’ varying levels of fitness and prevent injuries.

The beauty of Pilates is its versatility. Exercises may be done on a mat, in a chair, or with props like resistance bands and stability balls. Bracing, supports, and dynamic alignment are all used to adapt to limited mobility or chronic conditions. When seniors practice Pilates, they can improve balance and posture, increase their risk of falls, and ease stiffness and tension in the body.

Using Props for Safety and Support

Pilates relies on low-impact movements, making it an excellent exercise method for seniors. In contrast to high-impact activities that may put excess pressure on joints and muscles, Pilates movements are low-intensity and emphasise proper alignment and stability. These low-impact motions reduce the risk of injury in seniors while building strength and improving flexibility and overall mobility.

Core strength is a primary Pilates component, essential for balance and stability. Movements such as the “pelvic tilt” or “leg slides” are gentle on the joints but strengthen abdominal and pelvic muscles, which help seniors avoid falling and remain independent. Low-impact Pilates movements also prompt better posture, which seekers often end up with as they age, thanks to muscle imbalances or a sedentary lifestyle.

Improved flexibility and joint mobility is another benefit of low-impact Pilates. Movements such as “spine stretch forward” or “seated rotations” gently stretch the muscles and improve the range of motion without putting too much strain on the body. For many seniors who have arthritis or joint pain themselves, these exercises can offer the relief they desperately need in terms of pain and keeping things functional.

Low-impact Pilates exercises are also available for those with lower fitness levels or chronic illnesses. They can be adjusted to suit the needs of everyone so that seniors can join in safely and comfortably. Pilates exercises for seniors are designed to offer low-impact movements with slow motions that are safe for their joints while keeping them physically healthy and flexible.

Seated and Reclined Pilates Exercises for Accessibility

Seated and reclined Pilates exercises provide a smart way for seniors with movement restrictions to remain active without straining the body. These adjustments allow seniors to perform the same effective movements from a supported and comfortable position, making Pilates accessible for people with arthritis, joint pain, or less strength.

Exercises performed while sitting down, like seated Pilates, are among the best workouts for improving posture, flexibility, and core strength. Seated leg lifts or seated rotations focus on core engagement and spinal mobility. These exercises are particularly helpful for seniors who might have trouble doing Pilates moves on the floor. Plus, chair workouts help improve posture as the back and shoulders are strengthened, which can help seniors combat these sedentary effects.

Pilates Exercises like reclined work, where you’re supported on a mat or a firm surface, are also suitable for older adults. Exercises like “pelvic tilts” and “leg slides” help seniors use their core and stabilise their pelvis without straining their joints. Filling some time with gentle stretching in a relaxed position can relieve tight muscles and improve overall flexibility.

Seated and reclined Pilates moves are easily modifiable for personal needs. You can also use a towel or small cushion for extra support in reclined movements or resistance bands for gentle resistance in seated movements. Such adaptations can ensure senior participation comfortably and safely, no matter the individual’s fitness level or physical limitations.

Seated and reclined Pilates exercises are an excellent way for seniors to access its benefits while remaining supported and safe.

Tips for Seniors Practicing Pilates at Home

Doing Pilates at home allows seniors to keep moving in a comfortable and familiar space. However, to have a good experience, safety and technique should be a top priority. The following essential tips can help seniors practice Pilates at home confidently and effectively.

First, you want to create a safe and supportive workout environment. Use a non-slip mat to keep yourself stable, and make sure there is no clutter around you to prevent accidents. You may also use a chair or other props if you need assistance with the exercises.

Seniors need to master the basics before they can master the movement. Begin with basic Pilates movements, such as “pelvic tilts,” “seated leg lifts”, or “spine stretch forward.” These fundamental movements build strength and flexibility without stressing the body. Watching instructional videos or taking classes from an online instructor can help seniors keep proper form and avoid common mistakes.

Listening to the body is essential to any at-home Pilates exercise session. Seniors should exercise in their range and avoid pain or discomfort. If an exercise feels too hard, there are ways to make it easier, such as using props or limiting the range of motion for the movements.

Consistency is key to reaping the benefits of Pilates exercise. Older players will want to get out and practice 2-3 times a week, starting with shorter sessions and then lengthening as their strength and comfort level increase. Listen to your body, take breaks as necessary, and pay attention to slow and controlled movements for practical training that is still safe.

Before beginning a new workout program, it’s always a good idea to check with a healthcare provider or your Pilates instructor. With the right cueing and modifications, the elderly population can reap the many physical and mental benefits that Pilates offers in the familiarity of their home.

Conclusion

Pilates is a transformative technique for seniors. It uses low-impact movements, supportive props, and a wide variety of exercises to support strength, mobility, and body flexibility. Pilates caters to everyone of every fitness level by emphasising adaptations and modifications through low-impact movements, prop use, seated and reclined exercises, and safe at-home practices.

Pilates exercise can help seniors maintain independence, prevent injuries and improve their overall quality of life, whether at home or in a studio. With the proper instruction and emphasis on safe practices, the muscular benefits of Pilates can be made accessible to seniors, improving such physical factors as balance and posture, joint pain, and overall wellness. With these adjustments and modifications incorporated, Pilates becomes an ideal road to staying active and healthy as we age.

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Frequently Asked Questions

Yes, with proper modifications and adjustments to their fitness level and physical requirements, Pilates exercise is safe for seniors. It’s a low-impact exercise focusing on controlled movements, making it easy on the joints while building strength, flexibility, and balance. Appropriately designed, using props such as chairs or resistance bands, Pilates exercises can be adjusted to ensure they are safe and comfortable for seniors regardless of their fitness level. It’s best to consult a healthcare provider or a Pilates instructor before trying it.

Pilates offers many advantages for seniors, from better posture and a stronger core to improved flexibility. These exercises also help improve balance, which can reduce the risk of falls—a key factor as we age. In addition to relieving joint pain and stiffness, Pilates is a fantastic exercise option for seniors with arthritis or restricted mobility. The consideration aspect of Pilates is that it improves body awareness, adding to well-being.

Seniors with certain mobility restrictions may benefit from seated and reclined Pilates. Movements such as seated leg lifts, seated spine twists and reclined pelvic tilts help seniors strengthen their core, improve flexibility and maintain proper alignment without straining their joints. For those with physical limitations, these exercises can also be adapted by using props such as cushions or yoga blocks to make the practice as accessible and safe as possible.

Props such as resistance bands, stability balls, and foam rollers also help make Pilates exercises safer and easier for older adults. Resistance bands offer gentle strength training; stability balls enhance balance and core engagement. Yoga blocks and chairs support maintaining proper alignment in stretches or improving balance in an exercise. These help seniors adjust movements to their ability, ensuring they enjoy an effective and comfortable workout.

For best results, seniors should try to do 2-3 days of Pilates exercises a week. Being consistent will improve their strength, flexibility, and balance over time. It is advisable to begin with shorter sessions and slowly build up the duration. Gentle, low-impact movements are preferred for seniors, and rest is recommended when possible to prevent overexertion. Through consistent practice, seniors reap the long-term rewards of better posture, mobility, and wellness.

With the right resources, seniors can easily access Pilates exercises at home. Adding a non-slip mat, supportive props such as a chair or resistance bands, and instructional videos can make home practice safe and effective. The best basic exercises for adequately aligning seniors are pelvic tilts, seated stretchers, and spine twists. As always, it’s best to check with a health provider or Pilates instructor before starting a routine at home.

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Understanding the Core Concepts in Pilates Exercise

Bronwen — Tue, 07 Jan 2025 07:00:59 +0000

This highly efficient exercise improves strength, flexibility, and overall well-being. Control, precision, and mindfulness are at the core of Pilates, setting it apart from other forms of exercise. To allow this practice to work best for you, it’s important that you’re aware of the basic principles behind it.

The Importance of Core Strength in Pilates

Core strength is one of Pilates’s foundational principles. The practice emphasises using the “powerhouse,” which refers to the abdomen, lower back, hips, and pelvis muscles. These muscle groups act as a base for most motions in Pilates, helping ensure support and stability for the whole body.

Core strength in Pilates is about more than just a toned midsection. A strong core facilitates balance, helps with posture and lowers the risk of injury during daily life. Pilates exercise specifically aims to improve the body’s alignment and build strength throughout the core, as seen with moves such as the Hundred, Plank, and Roll-Up.

Consistent Pilates exercise develops your deep core, increasing your physical performance abilities and supporting your spinal health. Ensuring that every move is done correctly, safely, and in accordance with the program’s principles can only mean understanding your core engagement first and foremost.

The Role of Breath Control in Pilates

Breathing is an essential part of Pilates, as it is of any movement or exercise. An appropriately controlled breath improves the mind-body connection, facilitates relaxation, and contributes to physical performance. Pilates teaches practitioners to coordinate their breathing with movements, which oxygenates the body and makes us more focused.

Pilates breathing emphasises deep, diaphragmatic breaths, inhaling through the nose and exhaling through the mouth. This technique activates the core muscles and preserves alignment during moves. However, in a movement like the Roll-Up, exhaling when you’re at a certain point helps to engage the abdominal muscles, making them more isolated.

Breath has a greater purpose behind the physical in Pilates. Mindful breathing stimulates the body to activate the parasympathetic nervous system and promotes a calmer state of mind, which in turn helps with mental focus. By incorporating mindful breathing into the practice, Pilates can not only be a physical approach but also a meditative one.

Pilates exercise breath: Mind yourself. With an emphasis on engaging the mind, the Pilates exercise method becomes two-dimensional as practitioners learn to think about their breath when performing the focus-inducing movements.

The Principle of Precision in Pilates

Pilates exercise emphasises precision, favouring quality movement over quantity. Other workout routines reward attendees for doing more repetitions or being faster, but Pilates inspires students to perform movements methodically and with precision. Emphasising precision makes sure each movement is intentional and efficient.

Precision in Pilates means focusing on alignment, muscle engagement, and the flow of the movement. Take the Single-Leg Stretch as an example; proper alignment of the pelvis and engagement of the core maximise the muscle benefit while keeping the risk of injury to a minimum. Precision also involves mindfulness because practitioners must be fully present with their movements.

Pilates has a longer-term payoff by improving posture and body awareness and lessening the risk of injury through the principle of precision. Focus on precision, and you will work out smarter and strengthen your body awareness.

Practising Pilates with precision requires patience and consistency. To reap the full benefits of this mindful movement practice, practitioners emphasise the nature of the form and focus on control.

The Concept of Flow and Fluidity in Pilates

To achieve this, Pilates teaches the importance of flow and fluidity by using smooth transitions between movements to create a seamless and continuous workout. This idea can transform Pilates from a series of stand-alone exercises to a dynamic, complete-body experience that incorporates strength, flexibility, and coordination.

Flow adds not only the physical but also the mental components of the practice, as you must focus and be precise to keep your flow going. There’s a flow to Pilates; the movements are connected, so transitions are as important as the exercises themselves.

To smoothly transition from the Plank position to the Downward Dog position, for example, one’s core strength, balance, and alignment are again under careful scrutiny as one works to ensure that one’s flow is precise and purposeful.

This flow challenges both the mind and the body, encouraging engagement and presence. Outside of the physical, flow enhances the meditative aspect of Pilates, helping practitioners remain fully engaged in the moment. It enhances the mind-body relationship and encourages relaxation and clarity of mind.

In Pilates, embracing flow is a game-changing element. It allows practitioners to move in a more graceful and intentional manner, ultimately enhancing its physical rewards as well. It also helps develop a much deeper awareness of this journey between asana, during which process trumps perfection. Thus, through movement with fluidity, practitioners can create a broader field to process their Pilates sessions to transform into a holistic practice that facilitates awareness and mobility, allowing them to leave the mats feeling whole!

Conclusion

As a holistic health exercise, Pilates promises much more than physical fitness. By understanding its key principles—core strength, breath control, precision, and flow—practitioners can fully enjoy the advantages of this mindful movement practice. Beginners and seasoned practitioners alike should pay attention to the principles of Pilates; this way, you’ll connect with your body to ensure you’re getting the most out of your Pilates routine.

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Frequently Asked Questions

Core strength is key to Pilates exercise, as it offers balance, stability, and support for all moves. Your core consists of the stomach, lower back, hips, and pelvis muscles. It is sometimes referred to as the “powerhouse.” A strong core improves your balance, performance, and risk of injury during everyday activities and while exercising. Pilates exercises like the Hundred and the Plank work these muscles. They ensure that no one can be taken advantage of during the workout and that no one is overly efficient.

Holding your breath is never a good idea, and controlling your breath is just one way Pilates exercise helps you focus, relax and move more fluidly. People learn to breathe deeply through their noses and mouths through Pilates. This breathing style engages your core, draws more air into your body and marries your movement to your breath. When you expire air in the Roll-Up, your abs become less pliable, which lets you control and aim better. Pilates exercise regulates your breathing, reducing stress, enhancing awareness, and developing the connection between your mind and body.

Pilates exercise precision emphasises the quality of the moves rather than the quantity of them. It means examining your posture, what muscles you’re engaging in, and your movement flow while doing routines. For example, pelvic placement will determine how much you get out of the Single Leg Stretch without trashing yourself. Gradually, precision improves your awareness of your body and balance. Pilates exercise practitioners learn more about what their bodies are capable of by focusing on accurate movement, resulting in more effective workouts.

Another essential concept in Pilates fitness is flow, which gradually moves from one exercise to the next, energising your whole body in different and exciting ways. The lesson focuses on beat control and balance. This makes it an intense but invigorating practice. Cueing, by contrast, keeps people rooted in the present and the cause-effect connection among their actions, compelling them to feel more intentional. Rising into Pilates elevates stamina, grace, and stability. It will also make it a more enjoyable and beneficial workout for your mind and body.

Pilates exercise benefits mental health by integrating intentional breath with mindful movement. The exercise lowers stress, promotes relaxation, and helps focus and be aware of the present moment. Pilates breathing techniques energise the parasympathetic nervous system. This soothes the mind and lowers stress. Attention to flow and correctness helps the mind balance and gives a sense of achievement. Pilates exercise creates a significant association between inner and outer body strength, which benefits mental focus, stamina, and overall health.

Yes, Pilates principles like core stability, breath control, precision and flow can benefit first-timers. Every move must be done correctly to keep you safe and help you reach your fitness goals faster than by using the next best exercise you invent. These rules help you do just that. Engaging your core protects against injury and improves your balance. Managing your breath enables you to centre and calm yourself. Newbies practice precision and flow, learning to navigate methodically and fostering confidence and balance.

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The Mental Benefits of Pilates with Mind-Body Coaching

Bronwen — Mon, 06 Jan 2025 07:00:10 +0000

Pilates is known mainly for its physical qualities, such as stronger muscles, improved flexibility, and posture. However, its mental health benefits are no less transformative, giving this exercise method tremendous power as a tool for building a strong mind-body connection. Pilates provides mental health through awareness of movement and breath to improve concentration, relieve stress, and develop mental health. Practising Pilates offers a holistic path for physical and psychological well-being when used with mind-body coaching.

Understanding the Mind-Body Connection in Pilates with Mind-Body Coaching

Mind-body coaching is the connection between mental and physical states. In this connection, thoughts, emotions, and behaviours can mentally affect physical health, and physical health reciprocally affects mental health.

Pilates takes this mind-body connection to the full, using deliberate motion and pointed movements to involve more than just the body in the workout. The pace and the exercises are purposeful, keeping participants engaged and mindful of their body movements.

The mental engagement engages the mind and settles the body, so there’s a meditative effect. This approach is deepened with mind-body coaching, which teaches people to tune into their bodies — recognising when tension is arising and whether their mind is overcoming obstacles to progress.

Pilates consists of breathing energy (breath is helpful for the whole team of mind-body coaching). Breathing in a slow, controlled manner helps to stimulate the parasympathetic nervous system, bringing down stress levels and calming this system. When combined with mental and physical awareness, Pilates can become an extremely effective health and well-being tool of choice.

Also integrated with Pilates, integrated health coaching enhances the mind-body connection for self-awareness, stress alleviation, and astute navigation of daily life.

Mental Health Benefits of Pilates: A Key Component of Mind-Body Coaching

Pilates’s variety of mental health benefits make it an integral practice for a mind-body coach. These benefits extend to emotional well-being and cognitive function as well.

Stress Reduction

The deliberate, steady movements combined with focused, deep breathing in Pilates help facilitate relaxation and reduce cortisol, the body’s stress hormone. This calming response makes Pilates one of the perfect exercises for symptoms related to anxiety and stress. Adding mind-body coaching morphemes will deepen these advantages by anchoring individuals in purpose and mindfulness in their practice.

Improved Focus and Attention

Pilates is a detailed exercise that compels the mind to stay focused on the moment. This mental discipline sharpens focus and clears mental space, which is beneficial to anyone who suffers from distractions or is overwhelmed.

Boosted Mood

Like other forms of physical activity, Pilates stimulates the release of endorphins, the body’s natural “feel-good” chemicals. Furthermore, Pilates’s mindful quality contributes to its mood-enhancing effect by providing a sense of accomplishment and emotional stability. Integrated health coaching promotes self-reflection that underscores positive feelings.

Enhanced Resilience

Pilates contributes to mental fortitude by building physical strength, which individuals can translate into resilience to cope with life’s challenges. Integrated health coaching, which promotes a growth mindset and teaches effective methods for coping with stressors and setbacks, further supports this.

A mind-body approach encompasses the gradual connection between mind and body, and incorporating Pilates into this framework facilitates the intentional practice of intent movement with an awareness-based approach to mental health.

The Role of Breathing Techniques in Pilates and Mind-Body Coaching

Breath is a central focus in Pilates and mind-body coaching, emphasising the importance of mind-body connection. The practice’s founder, Joseph Pilates, stressed the significance of deep, intentional breathing to facilitate movement and overall wellness.

Physical Benefits

Breathing patterns are laid over each movement in Pilates, meant to help oxygenate the body and get the blood circulating. Proper breathing also works the core muscles, helping with stability and control in your exercises. Mind-body coaching builds on these skills so individuals can fully optimise their physical abilities.

Mental Benefits

Deep, diaphragmatic breathing activates the parasympathetic nervous system, counteracting the stress response. This fosters relaxation, diminishes anxiety, and enhances concentration. Breath is the focus of Pilates, and it can be used as an anchor for mindfulness, helping individuals create a state of calm and centeredness.

Incorporating Mind-Body Coaching

Integrated health coaching includes breathing techniques in and beyond Pilates sessions. Coaches assist people in utilising breathwork as a tool that helps manage stress, regulate emotion, and promote better sleep. For instance, adding box breathing or alternate nostril breathwork into a daily regimen supports the breathwork done in Pilates.

Focusing on breath in Pilates and Integrated health coaching creates a pathway from the mind to the body, the perfect bridge to discovering the mind-body coaching we seek in holistic health.

Practical Strategies for Enhancing the Mind-Body Connection Through Pilates

Pilates provides a framework to strengthen the mind-body connection when aligned with a mind-body coaching modality. So, for physical activity, here are five tips for getting the most mental bang for your Pilates buck:

Intents for Your Practice

Integrated health coaching guides you to set a specific intention before each Pilates session—like increasing focus, alleviating stress, or inviting gratitude. It serves purpose, mind, and emotional objectives, so that makes this a best practice.

Focus on Form and Precision

Core fitness training focuses on quality over quantity. This is where Integrated health coaching comes into play since the principles of this kind of training remind us to be mindful of how we look and move. This enhances not just the physical aspects of yoga; with conscious practice, the mind is trained to stay within the present.

Add Guided Visualization

Visualisation techniques deepen Pilate’s mind-body connection. Techniques such as guided imagery (Where you can envision the body growing lighter or visualise energy moving through specific areas) included in mind/body coaching help improve focus and relax the system.

Express Gratitude After the Session

At the end of each session, pause to reflect on the practice and express gratitude for the body’s capabilities. Practices may involve journaling or verbal affirmations to reinforce positivity and awareness.

Integrate Other Mind-Body Practices With Pilates

Integrated health coaching recommends embedding adjuncts such as yoga, meditation, or tai chi alongside Core fitness training. These activities provide similar benefits and amplify the mental and physical benefits.

Track Progress and Celebrate Victories

Tracking progress is a biggie in mind-body coaching. As you work through this process, celebrate little victories like increased flexibility or lower stress levels; these are ways to stay motivated and build confidence around mind-body work.

When combined with these honed techniques, Pilates and mind-body coaching strengthen our mind-body connection, creating a holistic blend of energy that promotes overall health and wellness.

Conclusion

Pilates not only constitutes a physical practice; it also enhances the mind-body connection, allowing for transformative mental benefits. Pair this in a Core fitness training context with the application of mind-body coaching, and Pilates becomes a holistic practice for health and healing, integrating mind and body wellness. Whether it’s increasing resilience or emotional balance, the benefits to the mind of Pilates-based workout routines are evident.

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Frequently Asked Questions

Pilates focuses on controlled movement and breath, creating excellent mind-body connectivity. Focus is needed for every exercise, and it forces you to be present and aware of your body at all times. This not only benefits physical coordination but also promotes mental clarity and emotional balance. Integrated health coaching adds to these benefits by teaching people how to recognise tension, overcome mental blocks, and align their movements with personal goals. The combination creates increased self-awareness and strengthens the mind-body connection, enhancing overall health and wellness.

The mental benefits of Pilates are many, including stress reduction, improved focus, enhanced resilience, and a boost in mood. The slow, controlled movements and breathing techniques used in Pilates may help reduce cortisol levels, promoting relaxation and reducing anxiety. It is a practice that also helps train the mind to one-point awareness and to be engaged with the present moment, leading to mental clarity and a better ability to focus. These advantages are enhanced through mind-body coaching, which enables people to set intentions, assess progress made, and cultivate emotional resiliency. Core fitness training and Integrated health coaching work together as synergistic practices for your mental health.

Breath is central to Pilates and Integrated health coaching — it’s integral to bridging the gap between the mind and body. In Core fitness training, one breathes profoundly and at repeatedly controlled rhythms that sync with movements, enhancing focus, providing the body with send and scaling its core muscles. Deep breathing stimulates the parasympathetic nervous system, countering stress and promoting relaxation. Integrated health coaching incorporates breathwork techniques, like diaphragmatic breathing, to assist individuals in managing anxiety and improving the mindfulness of their breath. Such a focus on breathing enhances the mind-body connection, benefiting both physical and mental well-being.”

Personalised guidance, self-awareness tools, and integrated health coaching can help you maximise the benefits you receive from Core fitness training. Many include one-on-one coaching in their offerings that help people set intentions for their practice, focus on form and integrate mindfulness techniques, like visualisation and gratitude. Integrated health coaching addresses emotional and mental barriers, creating the ability for folks to remain in their centres during Core fitness training work and mental resilience. With Pilates structured exercises and integrated health coaching, one creates more balance, making one more potent, precise, and feel good.

Yes, Pilates and Integrated health coaching are the most effective stress reduction methods. Core fitness training relies on controlled movement and deep breathing, which help reduce cortisol and induce relaxation. The concentration needed when performing Core fitness training movements clears mental clutter, making it meditative as well. Integrated health coaching builds on these de-stressing rewards through training in tools such as breathwork and guided visualisation, enabling people to learn to manage stress beyond their practice. Core fitness training and mind-body coaching, together, offer tools to reduce stress and build emotional resilience.

Integrated health coaching can be paired with this to guide intention-setting, focus, and addressing emotional blocks. A coach can customise practices according to a person’s unique needs, recommend complementary activities, such as meditation, or teaching techniques, such as gratitude journaling, to optimise the mind-body connection. When Core fitness training and mind-body coaching are combined, the practice becomes more supportive and available to those new to it, allowing them to experience both the physical and mental benefits of the practice while developing a sense of self-awareness and confidence.

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Pilates Reformer Workouts Advantages and Variations

Bronwen — Thu, 02 Jan 2025 07:00:44 +0000

Pilates reformer exercises are a method of Pilates performed on a specialised machine that can improve people’s body strength, flexibility, and alignment. The reformer uses springs to create resistance, adding some heft to traditional Pilates exercises, making it suitable for beginners, advanced students or even somewhere in between.

Advantages of Pilates Reformer Workouts for Full-Body Pilates Exercise

Reformer workouts offer a range of benefits not available from mat work. Their unique design offers resistance and support through various movements, targeting the entire body.

Enhanced Strength and Flexibility

The reformer’s spring-loaded resistance works muscles and improves flexibility. Practitioners can more easily customise their Pilates apparatus resistance and identity and gradually increase strength and range of motion by progressively noting their capabilities.

Enhanced Core Engagement

The reformer requires continual core activation to stabilise the body during movements, making it one of the most efficient tools for strengthening the abdominals. Focusing on the core engages muscles that affect posture, balance, and general body stability.

Reduced Joint Impact

The reformer assists with workouts, taking stress off the joints and decreasing the chance of injury. This is why Pilates machine workouts are ideal for people recuperating from an injury or for people with joint problems looking for a low-impact fitness option.

Greater Mind-Body Connection

Like all forms of Pilates exercise, the reformer involves controlled movements and mindful breathing, which creates a deeper mind-body connection. This concentration contributes to improving coordination, focus, and mental clarity.

From trauma rehab to marathon training, Core fitness machine workouts offer a total-body workout (and a challenge!) that can be adjusted to be a delightful addition to your trendiest fitness routines.

Popular Variations of Pilates Exercise on the Reformer

The reformer’s multifaceted nature enables innumerable variations of Pilates moves to focus on specific muscle groups and cater to various fitness goals.

The different training workouts not only spice up the existing workouts but also offer possible challenges for all ages and levels and create an environment for constant learning and progress.

The foundational set Footwork Series is meant to build lower body strength and alignment. Such movements as heel presses and arches on the reformer’s foot bar build leg strength and encourage correct posture.

Moving at a slower pace, the Long Stretch Series works more the core and upper body with powerful movements that don’t sacrifice stability—such as the Plank to Pike—making this series one of the most complete workouts. The Short Spine Massage is a combination of flexibility and strength, as it works the core and hamstrings, lengthens the spine, and supports lower back health.

Side Splits: A more advanced movement that requires tremendous stability to lock on the side plank and work to open the inner and outer thighs. Arm Work with Straps, on the other hand, uses the reformer’s straps to add movements like bicep curls and shoulder presses to your workout, increasing upper body strength and improving posture.

This wide range of exercises ensures that no two workouts are the same, targeting various muscle groups and allowing practitioners to customise routines based on personal fitness proficiency and objectives. These should join the array of reformer Core fitness training variations that make up an all-in-one progressive fitness program that improves strength, flexibility, and coordination.

How Pilates Exercise on the Reformer Differs from Mat Work

The principles of mat Pilates and reformer Core fitness training are the same, but including the reformer adds new benefits and challenges. Knowing these distinctions allows those within this space to know the most appropriate path to better health.

Resistance and Support

The reformer’s spring-loaded system adds resistance to movements, creating longer, more intense moves to help you forge the long, lean look we all desire. This resistive component means that consistent progressive overload can be applied to your program, as it is impossible when utilising mat work only. The reformer also supports you as you move, making some movements more accessible for beginners or those recovering from an injury.

Expanded Range of Motion

Unlike mat work, the reformer features a sliding carriage and adjustable straps, giving users a more extensive range of motion. The more excellent range comes with greater mobility, providing dynamic movement throughout the body for a total Pilates workout.

Full-Body Engagement

Whereas mat Pilates often centres on the core, the reformer works several muscle groups at once. Exercises such as the Long Stretch Series engage the whole body, promoting functional strength and integrating mind, body, and breath.

Variety and Challenge

The reformer offers endless options and variations, keeping workouts invigorating and challenging. Reformer Core fitness training offers exercises for every level of expertise, from introductory to advanced.

Both mat and reformer Core fitness training have benefits, but the reformer’s versatility and resistance make it a prize tool for developing balanced strength, flexibility, and control.

Tips for Getting Started with Pilates Reformer Exercise

If you have never taken a Pilates reformer workout before, it’s essential to begin correctly for a safe and enjoyable experience. The easiest way to start is to find a class taught by a certified Pilates instructor. An instructor gives you individualised feedback, teaches proper form and technique, and dramatically reduces the risk of injury. Core fitness training is all about precision, so form is everything.

Mind your alignment, breath and movement patterns so you’re not missing the potential benefits of each exercise. Begin with some of the more basic exercises like the Footwork Series or Arm Work with Straps, as these will gradually work to build strength and get you better acquainted with the reformer. Starting at the easiest and working your way up to the most complex will help keep you challenged and coming back for more as you build confidence.

The reformer has adjustable springs that determine the resistance level, so start with lighter resistance and increase it as you grow stronger. Consistency is also essential; the more you practice — ideally 2–3 times a week — the stronger, more flexible and more controlled you become, leading to results.

Listen to your body always when doing Core fitness machine workouts. Do not force through pain; let your instructor know if you are in pain or find that you can’t do a pose. Use these tips to help you lay a strong foundation for mastering Core fitness machine workouts, unlocking its transformative benefits, and beginning an exciting fitness journey.

Conclusion

Pilates reformer classes provide an adaptable way to develop strength, flexibility and overall fitness. With adjustable resistance, full-body engagement and limitless variations, reformer Pilates can be challenging at any fitness level. Whether you’re hoping to get your posture right, recover from an injury or expand your physical limits, the Core fitness training reformer has something for everyone.

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Frequently Asked Questions

To know more about Reformer Core fitness training, you should learn about its benefits, which are many, such as increased strength and flexibility, enhancement of core muscles, and improvement in body posture. Unlike traditional mat Pilates, where resistance comes only from the body, a reformer’s spring-loaded integrated resistance is adjustable to a user’s desired intensity, allowing practitioners to modify exercises for their skill level. These Core fitness training moves also place a lower impact on the joints, making this an ideal workout for those recovering from injuries or a low-impact workout for those in general.

Both types of Core fitness exercises are rooted in the same principles, and the reformer adds resistance and support in the form of its spring system and gliding carriage. The extra resistance increases the intensity of the movements, allowing you to build strength and flexibility more efficiently. The reformer also allows a more excellent range of motion, which improves joint mobility. Unlike mat Pilates, which is always done with your body weight, reformer exercises can also be adjusted for different ability levels, making room for modifications that suit both beginners and less-experienced folks and extreme options for more crazy challenges.

Standard reformer Pilates movements are the Footwork Series, which activates the lower body to help with strength and alignment, and the Long Stretch Series, which enhances core and upper body strength. The Short Spine Massage stretches the spine while strengthening the core and hamstrings, creating an environment for a healthy spine. Side Splits increase balance and coordination, and working on the thighs and Arm Work with Straps strengthens the upper body and builds better posture. These Core fitness training moves demonstrate the reformer’s versatility, as it can be used for myriad fitness goals and levels.

Yes, Pilates reformer workouts are excellent for newcomers. The reformer’s adjustable resistance and supportive structure also help beginners learn proper form and develop strength in stages. Foundational exercises such as the Footwork Series allow beginners to get acquainted with the machine (but not the first thing people do) and activate essential muscle groups. Taking classes in yoga programs with a certified instructor is safe and allows beginners to practice yoga confidently. Assimilating strength & flexibility, beginners can move towards compound essential Core fitness training on the reformer, making it an ideal transition tool on their Pilates journey.

You will achieve results only if you follow Pilates reformer exercises. You should ideally practice 2–3 times a week to develop strength, flexibility, and overall fitness. Each session works different muscles, creating interconnected and balanced movements, and focuses on the mind and body. The versatility of the reformer keeps workouts interesting, inspiring more frequent practice. Whether you are looking to fix your posture, recover from an injury, or strengthen your core, consistent Core fitness reformer sessions help achieve long-term fitness goals while providing a low-impact, sustainable workout.

Learning proper form and technique is essential before diving into the Core fitness reformer exercises. Of course, you can take a guided class with a certified instructor who keeps you safe and helps you get the most out of the reformer. If you are a beginner, do basic exercises such as the Footwork Series to build strength and confidence. You can also tune the reformer’s resistance to your fitness level and adjust it over time so you can progress gradually. It is bow down to alignment, breathing, and sustained practice that gets you there.

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Pilates for Weight Loss and Toning: Sculpt Your Body with Precision

Bronwen — Wed, 23 Oct 2024 05:00:02 +0000

Pilates, developed in the early 20th century, is a tried-and-tested compact reformer ideal for anyone looking to tighten their physique or accomplish an excellent core workout.

To that end, while Pilates is not cardio and will never be as high intensity from a calorie-burning point of view, its other benefits, such as loss of fat mass and gain in muscle mass over time, can still lead to significant body composition.

How Pilates Aids in Weight Loss

Pilates might not immediately come to mind if you have trouble losing weight. Still, it is an effective way to do so and offers other physical advantages that will make your body undergo drastic changes. It is a low-impact exercise that can cause weight loss by toning your musculature, burning calories, and boosting your metabolism.

Pilates: Controlled pulses that use several muscle groups at once help increase strength while burning calories. The leaner your muscle mass, the more calories your body burns, even at rest.

Movements like The Hundred, Leg Circles, and Plank in Pilates tone the core muscles throughout your body. Building muscle revs up your metabolism and can assist with weight loss over time.

Better Posture and Alignment—Pilates is a core-focused workout that emphasises proper alignment of shoulders, hips, and knees. Proper posture reduces muscle imbalances that can result in less easy movement in everyday tasks.

This will ensure that your body is in proper alignment for everything you do, making you more efficient (using less energy) during any physical activity. It will also allow you to train longer and harder before fatigue sets in.

Pilates Exercises for Toning

Pilates is a social exercise for sculpting the body and developing long, lean muscles. While a healthy diet and regular exercise can help you lose weight, Pilates is an excellent way to tame your muscles and look better. Here are some Pilates movements that target fat-prone areas and develop lean muscles.

The Hundred: This famous Pilates exercise targets your heart as you pound your arms up and down while keeping your core engaged. You lie down on your back and raise your legs while pulsing your arms up and down—it is also a good leg workout. I love to use the Hundred to help me develop resistance to Pilates, and it also works best for my abs.

Single-leg stretch: This is a leg and ABS strengthening workout. Draw one knee to your chest while your opposite leg is extended as you lie on your back. Use your core to turn your legs as you exchange legs every time. This not only works on your abs but also on your lower body and is an excellent exercise for gaining a flat stomach.

Pilates Plank: The plank is also a significant weight loss and strengthening workout; you often use it in many workouts. It works on your core and shoulders as they gain strength and balance, works out your arms and legs, obliquely holds a plank position for your muscles, and burns a few calories.

Leg circles: As you hug your leg, as mentioned above, hold one leg up to the ceiling and make a tiny circle. Draw the right leg in the air and work down to the core. This exercise works on muscles and makes your leg lean. If done every day, it will also help tone muscles, balance, and posture.

The Benefits of Pilates for Body Sculpting

Many people use Pilates to lose weight, but one of the best reasons for doing so is that it conditions and sculpts your body. In contrast, Pilates isolates specific muscle groups, creating toned, lean muscles rather than bulky ones. Exercises like this can help you tighten and tone your arms, legs, and core.

Full-Body Toning: Pilates simultaneously tones multiple muscles so that you (and your legs, arms, core, and back) are working simultaneously. Some exercises, like roll-ups, double leg stretches, side kicks, etc., can help you get a body filled with strength and health by working every muscle part of your body, building it, and toning it. Pilates gives a little more definition to the muscles, and it is easier to keep your body petite.

Building Longer Muscles—For those who don’t know, traditional exercise regimes that include strength training can lead to muscle bulking up, whereas Pilates is all about creating long and slim muscles. Therefore, the design reflects a leaner and smoother body. Several Pilates moves, such as the “Swan Dive” or “Leg Pull,” concentrate on stretching and improving motion. This is also why Pilates practitioners appear long and lean.

Stronger Muscles Starting Pilates increases your muscle strength, so you can do each move longer without burning out. This, in turn, prevents your muscles from becoming as tired, allowing you to burn extra calories and tone more over time. Pilates—which targets your core like crazy—lengthens the muscles and repeatedly lays back into smaller, stabilising muscles throughout a movement.

Combining Pilates with Cardio for Weight Loss

Pilates is one of the best exercises for building and toning your core. Doing it without cardio will help you lose a few pounds, but you can accomplish even more with aerobic exercise.

Examples include running, cycling, swimming, and even fast walking—generally types of cardio—which are great ways to burn calories at high rates. These can be a complete fitness regime, along with Pilates, that helps you reduce your body fat and tone up.

Interval training: Interval training is a perfect way to exercise and incorporate Pilates. Alternating short, arduous fitness (spin, running) with Pilates movements is a great way to maintain your heart rate and muscle development. This type of exercise gets rid of fat and strengthens and tones muscles.

Pilates Fusion Classes: Many gyms now offer classes that combine Pilates with another type of training (barre, cardio circuits and HIIT are all very popular). These classes fuse the body-shaping benefits of Pilates with intense, calorie-burning cardio. Most people, however, are looking for some form of fat loss, weight loss, and body toning.

Why you should do Pilates on rest days: If you’re already doing a lot of cardio, Pilates is the perfect way to keep moving, even during your rest. Low-impact and gentle movement naturally build core strength and flexibility without the wear and tear of high-impact fitness workouts.

Conclusion

Pilates for Weight Loss and Pilates for Toning Pilates helps build lean muscle, core strength, and flexibility to provide your body with a balance of strength, which promotes muscles and contributes to weight loss. The controlled movements and requirements to engage core muscles in Pilates shape your body and allow for better physical performance in conjunction with other exercises that burn more calories.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Pilates does help you lose weight, just not in the same way that high-intensity cardio exercises will. Pilates is about building long, lean muscle, which increases your metabolism. It helps people shed off extra flab by developing more robust and firmer muscles over time (52-54). This results in the body utilising more calories even at rest. Pilates might not have the rapid calorie burn of running or cardio cycling, but it can contribute to fat loss if you follow a sensible diet and combine it with other forms of exercise, such as jogging.

The Hundred Single-Leg Stretch Plank Leg Circles will help tone your body! These exercise routines work for many muscle groups simultaneously and build lean muscle, making your muscles look better overall.

The Hundred– This exercise is fantastic for getting your core nice and firm, including the abs.
More Core-Focused, and Any exercise that engages their core muscles helps tone them down. –The Single-Leg Stretch is effective for toning the lower body.

It will help tighten and tone your legs, hips, and core muscles and increase flexibility in the lower body. Incorporating these exercises into your daily Pilates practice will tone and strengthen your body while creating lean, long muscles.

Pilates and exercise work quite differently regarding weight loss, but it can be a good combination if you have access to both. Running, cycling, and swimming are heart-healthy activities because they will lead you to lose fat in no time as you burn more calories after each action. Pilates is more about developing lean muscle, increasing metabolism and allowing the body to burn Class 1 calories over an extended period. Cardio burns calories more frequently and faster, but Pilates helps you keep improving your balance, strength, and flexibility over time, which will help you perform better in other activities.

Pilates is excellent for toning up some areas of your body, notably the core. Most exercises directly affect deep abdominal strength, giving you a flat, toned stomach. Exercises that work the abs, obliques, and lower back muscles include “The Hundred,” “Plank,” and “Roll-Up,” which will strengthen and tighten the middle. Pilates Is Not Just the Core. It is effective on the legs, arms, hips, and more.

Pilates is excellent if you are getting literate about weight loss and want to tone your body. Pilates is great because it can be adapted even for your fitness level. Its simplicity and safety made it a viable option for people new to fitness. The calculated movements and focus on alignment with good posture also lower the potential risk of injury while keeping those new to Pilates safe to build strength and flexibility slowly. Pilates is excellent for beginners or those who are already fit. It is for newcomers to fitness who want to develop core strength, balance, and muscle tone. Adding more complex tasks to your workouts can increase your difficulty as you improve.

Pilates, on the other hand, we suggest you do at least three to four times a week if you want to see any actual tone and weight loss results. Consistency is vital when it comes to building lean muscle and overall strength. The frequency at which you will practice Pilates is also up to your goals when exercising. Two to three times a week should be enough to see results if you do Pilates and other forms of exercise, like running and strength training. Four to five weekly lessons allow faster results, ideal if you do Pilates primarily for weight loss/tone-up.

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Pilates for Neck and Shoulder Tension Relief: A Path to Comfort and Mobility

Bronwen — Mon, 21 Oct 2024 05:00:08 +0000

Some of the worst tension you can get is neck and shoulder pain, which is usually brought on by poor posture, being under a lot of stress, or just spending far too long hunched over your computer. This discomfort can manifest as pain, stiffness, decreased mobility, limited day-to-day life experiences and overall health. Pilates can help relieve tension in that part of our body and avoid muscles and stress. Pilates gives us a chance to feed the health back of this area simply for control core, robust and aligned posture movements.

How Pilates Targets Neck and Shoulder Tension

It is a low-impact exercise which helps improve, strengthen, and stretch your body while keeping it aligned. Alignment and stability are the keys to Pilates, which is one of the things our instructor took on board. Better posture and a more stable core can help reduce stress on the neck and shoulders.

Your neck and shoulder muscles will likely become stiff or sore if you don’t stand straight. This is especially true if your head inclines forward. Pilates, which both realigns the body and aids in balance, lessens strain on these muscles.

For example, Pilates exercises that focus on strengthening your upper back and shoulders and stretching the neck force you to eliminate all possible stress. Core exercises help strengthen the spine and improve overall balance.

This keeps your upper body from collapsing and prevents your shoulders from hunching forward, contributing to a lot of stress in the neck and shoulders. Pilates is also about slow, intentional movement, which can help calm and relax your body and thus loosen up those areas more.

Pilates also includes stress-reducing breathing exercises. Using the diaphragm for deep breathing keeps you from tightening up your muscles and helps circulate your blood faster, which means they can pick up the repairs and alleviate neck and shoulder and neck pain. Pilates, on the other hand, deals with physical and mental stress by giving importance to breathing and set movements.

Pilates Exercises for Neck and Shoulder Relief

Pilates Service Movements Many movements in the Pilates service can target needs and shoulders. Still, even without that focus, The Spine Corrector Barrel facilitates movement throughout the entire back — neck to hips. These exercises gently stretch and strengthen neck, shoulder, and Neck and Shoulder muscles. Best on Neck and Shoulders: Pilates workouts for tension relief

Begin neck stretches by sitting or standing tall with relaxed shoulders. Tilt your head slightly to one side, near your shoulder (without lifting it). Pause for a few breaths, then proceed with the other side. This simple exercise will help soothe a tight neck while improving mobility.

Isolation of Scapula: Lie on your back with knees bent and feet planted flat on the ground. Your arms should be raised straight over your head towards the ceiling. Lowly draw your shoulder blades to slide into those back pockets.

Then, please take a few seconds to breathe, relax, and do them again. This exercise is excellent for this purpose, as it helps us improve our posture and reduce pain in the upper body that often comes from weakness in these muscles between the shoulder blades.

Cat-Cow Stretch: Stand on all fours in a table pose—Inhale in, arcing your back up and lifting your head and chest (Cow Pose). Round your spine, tuck your chin to your chest (Cat Pose), and exhale. This helps stretch and mobilise the spine, decreasing stress on your neck and shoulders and enhancing flexibility.

The Role of Posture in Neck and Shoulder Tension and How Pilates Helps

The way you hold yourself can affect stress on the neck and shoulders. Slouched posture and forward head posture tighten neck, shoulder, and Neck and Shoulder muscles. Strain can build up and become chronic pain, stiffness, and tension.

The reasons behind poor posture are fixed, as Pilates develops the muscles that support the spine and align it correctly.

Pilates focuses on postural alignment by strengthening the core. It cushions the upper body by maintaining a neutral position, locking shoulders in place, keeping your head aligned, and away from those pesky neck pains.

Using muscles in the core group, the spine is stabilised, and posture is corrected. Exercises such as the plank and roll-up from Pilates make movements familiar in daily life, like sitting down or standing up, much more accessible.

Pilates strengthens the core, lengthens the spine, and lifts the chest to fight against slouching. Spine & Flexibility Swan Dive and Spine Stretch Forward help lengthen the spine and improve alignment, thus reducing upper body tension.

The Mental and Emotional Benefits of Pilates for Tension Relief

Not only is Pilates great for the physical, but it also has mental and emotional benefits that aid in stress reduction. Upper body pain is often tied to stress and tension that tighten muscles. Pilates reduces pressure through a string of controlled movements and deep breathing.

Breathing deeply from the diaphragm helps decompress the nervous system and release tension. It also reduces upper back and neck strain. This increased oxygen flow helps the muscles relax and heal.

Meditative aspect: Works towards greater body awareness as Pilates is unforgiving of tension. This can be another philosophy massage therapists share with Pilates practitioners, as they may purposefully emphasise how stretching, breathing, and movement are all connected.

Pilates, a physical and mental practice, helps the body out holistically through motion and mindfulness. It reduces tension by strengthening muscles and decreasing emotional and mental stress. Routine Pilates could boost clarity of mind, stress, and wellness.

Conclusion

Pilates is a gentle approach to stretching and strengthening upper body muscles, alleviating stress. Pilates workouts lower stress, improve posture and increase upper body mobility. Core strength and alignment treat lousy posture, which commonly causes upper back and neck pain.

Mindfulness and breath control in Pilates relieve mental and emotional strain and physical tension. Relaxation and stress reduction via deep breathing and regulated motions ease upper body strain.

Pilates may enhance mobility and relieve upper back and neck stress. Doing Pilates regularly may strengthen your body, improve your posture, and decrease the stress and tension that cause these issues. Pilates may help you move more freely and pleasantly by alleviating upper body discomfort from poor posture, anxiety, or misuse.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Pilates movements, which are gentle and controlled on neck, shoulders and upper back muscles, can help reduce stress. Stress, muscle imbalances and bad posture all cause tightness in these areas. Pilates stabilises the spine and releases upper body stress while working on the core. Pilates moves such as shoulder rolls and neck Stretching gently stretch and release tight muscles, while other moves like scapula isolation engage shoulder blade muscles. Pilates emphasises deep, gentle breathing, which lengthens and relaxes the body, alleviating stress and increasing blood flow after breaks to freshen muscle arms.

Several Pilates routines, such as Neck stretches, soothe tight muscles, improve flexibility, and Reduce pain. Shoulder Rolls – These help to reduce stress and increase circulation in the upper back and shoulder region. Shoulder shrugs for scapula isolation can help those who need to isolate the shoulder blade muscles to help improve posture and reduce upper back and neck pain. Cat-Cow Stretch — Best Pilates Exercise for Spine Mobility & Upper Back/Neck/Shoulder Tension Relief They help to gently stretch and strengthen muscles, which can get stiff or sore from lack of movement.

Pilates targets core muscles and aids in improving posture. Poor posture, such as slouching and forward head position, stresses your upper back and neck muscles. Pilates can stabilise the spine to strengthen your deep core, which will help hold up the upper body and prevent shoulder slumping. They train the core and ensure you sit tall on the bike, thus reducing upper back and neck stress. Pilates stretches the whole body, explicitly lengthening the spine and opening up through the chest – suitable for any of us sitting at a computer all day.

Yes, the controlled movements and mindful breathing in Pilates are designed to leave you feeling relaxed, including stiff necks and strained shoulders caused by stress. Stress can tighten upper back and neck muscles, resulting in painful conditions. In Pilates practice, we utilise deep diaphragmatic breathing to modulate and calm the nervous system, reduce compression in the spine and relax muscles. Cat-Cow Stretch: Keeps the upper back and neck relaxed, takes you into an awareness of the mind-body connection, and stretches your mind with some Neck stretch. Pilates helps reduce stress-related muscle stiffness and upper back and neck strain by emphasising physical movement and mental relaxation.

Pilates should be practised twice to thrice weekly to alleviate upper back and neck stiffness. A routine fortifies the neck and shoulder muscles, corrects posture, and decreases stress. Pilates can relieve muscle tension quite quickly, but consistent exercises are required to ensure results over a longer time. By incorporating exercises that strengthen the neck, shoulder, and upper back, such as Shoulder Rolls, Neck stretches, and Scapula Isolation movements over time, you will improve your range of motion and decrease discomfort.

Improves Posture and Prevents Neck & Shoulder Strain- Pilates corrects terrible posture caused by muscular imbalances due to stress so that the neck and shoulders perform their work more efficiently. Pilates helps train the muscles of the core, which support your spine and can help improve posture and reduce neck and shoulder pain. Add upper-back exercises, such as scapula isolation and swan dive, to improve posture and prevent shoulder rounding. Pilates can also increase flexibility in your spine and shoulders in the long run, as places tend to stiffen up. And ease stress so all is well in purchasing the most effective protest stress.

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Pilates for Multiple Sclerosis (MS) Management: Strengthening Body and Mind

Bronwen — Fri, 18 Oct 2024 05:00:54 +0000

Multiple Sclerosis (MS) is a lifelong condition that impacts the central nervous system, leading to various symptoms like muscle weakness, balance problems, fatigue, and lack of coordination. These symptoms must be managed to preserve mobility and quality of life. Pilates, a low-impact exercise using core strength, flexibility, and controlled movements, has emerged as a highly beneficial exercise for managing MS symptoms.

How Pilates Helps Manage Multiple Sclerosis Symptoms

Pilates is a low-impact, flexible exercise program ideal for relieving symptoms of Multiple Sclerosis. One key benefit of Pilates for multiple sclerosis is its focus on core muscle strength, posture realignment, and overall body awareness.

Balance and stability are two significant issues with MS, so those with the disease can benefit from a strong core. Pilates exercises activate the body’s deep stabilising muscles, which prevents any weakness in MS—especially in the legs. It benefits patients with multiple sclerosis without overstretching the joints, as it exercises those muscles and relieves their symptoms.

Additionally, Pilates trains flexibility and control, and its mindful, slow movement will help MS patients prevent a sedentary lifestyle. An equally important benefit of Pilates in dealing with multiple sclerosis is the ability to manage better spasticity, a common symptom where muscles are stiff and tight. One of the primary purposes of Pilates exercises is to lengthen and stretch muscles, helping you release tension and increase your range of motion.

Pilates Exercises for Strengthening and Balance in MS

Due to their conditions, Multiple Sclerosis patients tend to have muscular weakness and balance problems that expose them to higher fall risks and reduce their mobility. Regular Pilates can help improve strength, balance, and coordination, making everyday activities easy. Here are a few helpful Pilates exercises for managing MS.

The Hundred is a classic Pilates exercise targeting the core and breathing. Supine (lying on your back with your legs higher than your head), arms at sides. Keeping your head, neck, and shoulders lifted off the mat, pulse your arms as you inhale and exhale (5 counts). Repeat 100 arm pulses. One reason people with MS suffer more exhaustion is the Hundred’s athletic tendencies to tiredness, which reinforces the heart.

Leg Circles: Loosen up those hips and tone your legs and pelvic area. Lie on your back, with one leg extended toward the ceiling and the other bent with your foot flat. Circle the straight leg while your hip is stabilised by contracting your core. Change legs after a set. This exercise helps to support strong hips, which contribute to balancing and long-term mobility. Bridging will engage your glutes, hamstrings, and lower back—which are crucial for posture and balance.

Position: Supine with knees bent and feet flat. Raise your hips to create a straight line with your shoulders and knees. Please wait a few seconds before bringing them down. Bridging works the spine and pelvic muscles, making you more stable and helping with MS.

The Benefits of Pilates for Mobility and Flexibility in MS

People with MS commonly have trouble moving and inflexibility. According to the National MS Society, stiffness and limitations in range of motion can make daily activities more challenging as multiple sclerosis progresses.

Since Pilate’s movements are slow and controlled, it gently lengthens muscles instead of keeping them tight and bound, making the body more flexible for simple movements like walking.

Multiple Sclerosis patients become more mobile as regular Pilates exercise decreases muscle stiffness and increases their range of motion. The Saw and Spine Stretch Forward stretch the spine and hamstrings, making them flexible and minimising muscular tension.

The claim that Pilates increases joint mobility gives it another check in the plus column, especially for MS sufferers who often face joint stiffness or pain.

Arm Circles & Hip Rolls: These improve circulation and help alleviate pain by rotating the joints and moving them. Pilates helps improve flexibility and joint mobility, allowing MS patients to retain their independence as they perform simple everyday activities.

Pilates and Mental Well-being for Individuals with MS

Multiple Sclerosis is a disease that goes after the brain of a person hard, and also their mental health due to tiredness, stress and try. Pilates, with its focus on breathing and mindfulness, helps these folks work through the mental and emotional aspects of living with illness more gently.

These are an enabler in Pilates, allowing you to relax and de-stress. For those with MS, practising Pilates and gaining knowledge of breathing deeply from the diaphragm can help them feel less uneasy and think more clearly.

Another way the breathing exercises in Pilates can help is by helping you cope with fatigue. These flow enhancements distribute more oxygen throughout your body, making you feel less tired.

Pilates also includes elements of mindfulness, which trains individuals to be present and aware throughout their movements. Awareness can help you overcome many of the cognitive difficulties you may struggle with as an MSer—whether it’s brain fog or paying attention. Pilates can help improve mental focus and add emotional strength to the lives of people with MS.

Because Pilates allows people to gain strength, balance, and flexibility over time so they become successful and powerfully meet their needs. Feeling like you have forward movement can improve your mental health and self-esteem, giving hope and a sense of control to people living with MS.

Conclusion

Pilates treats MS holistically, improving physical and emotional health. Pilates improves mobility, stiffness, and tiredness in MS patients using core strength, flexibility, balance, and breathing. Pilates offers adaptations for people at different stages of MS, making it a versatile workout regimen.

MS patients may improve their mobility and quality of life by adding Pilates exercises like The Hundred, Leg Circles, and Bridging. Pilates’ mental benefits—stress reduction and greater focus—help manage MS’s emotional issues.

Pilates may help MS patients control their symptoms gently and effectively by strengthening the body and mind. Daily Pilates exercise may help MS patients become more active, independent, and fulfilled.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Pilates is a great core stabiliser, balance skill and muscle waster for people with Multiple Sclerosis (MS) because it helps them build up their bodies the way it still needs to be done, of elasticity and control. A strong core and solid foundation are better ways to balance and prevent those feared falls that many of us who have MS continually fear. By working with the stabilisation muscles without putting pressure on the joints, Pilates can help to prevent muscle weakness, especially in the legs. People with MS can do Pilates regularly as the low-impact exercise won’t exacerbate their fatigue or muscle tightness.

There are a variety of Pilates exercises that have been found to help with strengthening and balance for individuals with Multiple Sclerosis. Complete The Hundred: This exercise helps to better your core by keeping the torso stable and improving balance. The Leg Circles exercise corrects the hip muscles. It enhances the flexibility and overall mobility of your lower body so that balancing during routine activities is not only familiar but easy.

Yes, Pilates can indeed provide excellent mobility for MS patients because it brings about gradual, controlled movements that, in turn, increase flexibility in the joints and overall muscle organisation. MS (Multiple Sclerosis) MS stiffens up the body and can make movements less fluid; we will leave it there for now. Pilates exercises such as “The Saw” Choose this option or, in my opinion, discover a wide range of top classes. Pilates also means your most mobile, thanks to exercises like “Arm Circles” and “Hip Rolls,” which slowly move the joints to help improve circulation. This lubricant may improve mobility, stiffness and pain.

Pilates is perfect for the mental health of a person with MS as it relaxes their mind, de-stresses them and makes them more aware. I see that breathing can be used as a sort of concentrative meditation during practice and activating the parasympathetic nervous system to lower anxiety. Well, I’m pretty sure many users are worried about humans. Pilates give heightened body awareness -by making us pay attention to our breath and range during exercises. This attentional process not only enables improved functioning by providing individuals with MS with reduced mental fatigue but is also something to which they are particularly prone.

Exercises that lengthen and make muscles more supple are the aim of Pilates; therefore, by default, this will assist those with Multiple Sclerosis in feeling less rigid. Spasticity is a hallmark MS symptom where the muscles tighten and become painful, which makes it difficult to ambulate. Pilates treats the weak muscle groups, and it is a method of rest and gentle stretching. However, exercises like leg circles or knee fold-ins can also help loosen the hip and leg muscles. This will make them less rigid and enhance your posture. In Pilates, you are also encouraged to move mindfully, with control, and to breathe during each movement.

People with MS who practice Pilates twice or thrice a week can become more robust, flexible, and in better balance and mental health. Thoughts: MS management must be consistent, and Pilates helps maintain muscle strength, joint mobility, and flexibility. MS patients won’t tire, but they will feel Pilates. Low impact! But listen and rest your body as much as you will require. Pilates is adaptive to everyone’s energy level and ability by providing modifications. This practice may effectively increase walking speed for MS patients, as well as improve mobility, spastic muscle tone and overall quality of life.

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Pilates for Joint Health and Mobility: A Comprehensive Guide

Bronwen — Fri, 18 Oct 2024 05:00:53 +0000

We need to take care of our joints, not only because joint health is essential to stay mobile and healthy in general but also for anybody getting older or those who are hard on their bodies. Other muscles help in a person’s day-to-day moves, and any pain, stiffness, or limited range of motion in the joint can hinder the work. Pilates is a fantastic, low-impact method to strengthen and tone muscles and improve joint health.

How Pilates Improves Joint Health

Pilates was designed to strengthen the muscles surrounding the joints so that they would stay nice and stable while moving. Muscle strength, flexibility, and the mobility of your ligaments and tendons significantly affect how healthy your joints are. Pilates will help build up your core, strengthening it so that joints are less stressed and more flexible.

It is ideal for the body to be kept in good condition when practising with low-impact movements controlled by Pilates. This prevents wear and tear—with bad tennis shoes, you can easily damage your joints, which might cause pain or other problems.

One of the many reasons why Pilates is great for joint health is better balance. Poor alignment might unnecessarily stress some joints, causing them to become sore and rigid. Pilates exercises made to correct posture will help align your joints and support them while you perform your activities.

Joints: Pilates also moves the body, which is good for your joints. It increases joint flexion, decreasing the opportunity for injuries and joint wear and tear over time.

Pilates Exercises for Joint Mobility

Many Pilates movements are perfect for stretching and even some joint mobility. They are gentle movements that take joints through their full range of motion to release tension and increase the ability to move. Here are a few critical Pilates works for Joint health and set up-mobility:

Leg Circles (Hip-supporting muscles and hip mobility) Lie on your back with one leg straight up in the air and your other bent, foot flat. Circle leg up and round gripping core to square hips. This workout works on hip mobility as well as muscular flexibility.

The Spine Twist exercises the core and spinal rotation and opens up shoulder mobility. Sit outward facing, legs extended, arms down by sides. Bring your hips parallel to the floor and extend through your spine as you twist. This move helps improve spine rotational flexibility, which is crucial in maintaining joints of the upper body.

Knee Folds: Increase your hip and knee range of motion with Knee Folds. Lie on your back, knees bent, and feet flat. Slowly pull one knee into your chest and leave the other foot down. Lower the leg and repeat on the other side. This exercise aids in the gentle mobilisation of both knee and hip joints, thereby improving flexibility and preventing stiffness.

This stretches the spine and strengthens the lower back, hips, and knees—the Shoulder Bridge. Lying on your back with your knees bent and feet flat, brace your core and lift your hips slowly until the body forms a straight line from shoulders to knees. Yoga opens and stretches the joints and tissue in the hips, knees, and spine.

The Pilates movements are joint-friendly movements that help to mobilise, with pressure, but very gently, the incapacity joints on one side and strengthen their surrounding muscles on the other. This increases flexibility and reduces discomforts that appear from pressure by releasing it.

The Benefits of Pilates for Joint Pain Relief

Arthritis, bursitis, and tendonitis are often aggravated when people begin to exercise with an uncontrolled or disorganised functional base (Osbom). Pilates is of great benefit in restoring joint comfort. Pilates is a safe alternative and very beneficial for those with joint pain because it is low-impact.

The controlled movements of Pilates increase the strength of muscles that support your joints, lessening pain and inflammation. By working into the core, Pilates reduces joint pain.

It promotes mobility, which decreases the strain on your joints when you perform everyday tasks. Pilates movements strengthen the core and help ease pressure on your joints — especially in the lower back, hips and knees.

Flexibility is a must when dealing with helping joint pain, which Pilates promotes. This suffering is what we feel when a joint becomes stiff, or we have immobile joints.

Pilates helps stretch and move the joints, aiding flexibility and decreasing the likelihood of discomfort. It also corrects bodily imbalances that cause joint pain by focusing on appropriate alignment.

This is the reason Pilates strengthens and brings increased mobility for patients who suffer from chronic joint pain.

How Pilates Helps Prevent Joint Injuries

Keeping your body moving and joints healthy over time is crucial; Pilates is an excellent way to help ensure that. One of the primary benefits Pilates provides is bettering muscle balance and improving rhythm, aiding in keeping joints healthy and away from wear-and-tear injuries. Pilates ensures that movements are fluid, and at the same time, it strengthens the muscles supporting the joints. It eases the brain from sudden or foreign movement, reducing the risk of injury.

Pilates movements focus on flexibility and balance to prevent muscle joint overuse and other common causes of pain. All the excess wear and tear on the joints simply due to being banged around does you no favours and, over some time, will only make it much easier for you to get hurt. In Pilates, each exercise is executed correctly to ensure the joints are cared for and supported amidst movement.

Working on Pilates can change proprioceptors, which are met sensors that tell the brain where we are in space. As for the movements of the human body, people who make themselves aware of them will not just jump to anything that might cause their joints to be harmed, given that they are playing sports or doing some physical activities.

It also helps you become more flexible, essential for maintaining healthy and correctly functioning joints. Flexible muscles and joints are less likely to injure or sprain. Pilates movements make the hips, knees, shoulders, and spine more elastic by improving flexibility. Pilates reduces the risk of developing joint diseases and makes you stronger, faster, more flexible, and mobile so you can live a busy, painless lifestyle.

Conclusion

Pilates & Joint-Health with Mobility Pilates strengthens the muscles around the joints, increases mobility, and contributes to better body positioning, reducing joint wear. Yes, Pilates is a safe way to improve joint motion and comfort and achieve optimal fitness for ageing.

Another one is that most Pilates exercises are great for joint health because they move the joints and support the surrounding muscles, e.g., leg circles, spine twists, knee folds, and shoulder bridge work. All the movements mean it’s a low-impact, modifiable exercise that is easier on your joints and limbs than other forms while increasing the range of motion and improving your quality of life.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

This keeps your joints and ligaments healthy, strengthening the muscles that support the joints and making them more flexible whilst holding them in place. Supportive muscles in the vicinity of your joints keep them secured and stable, making injury less likely. Another advantage of this is that it reduces the likelihood of hurting yourself. Pilates also stresses movement and flexibility, which are crucial in preserving the joint health and the function of joints. The reason why is exactly what I said in the first point — you want to keep movement! (Doing Pilates consistently can help create a better range of motion with your joints so they are not so stiff all the time!)

Many Pilates movements noticeably impact the health and mobility of your joints. Leg Circles: This exercise will enhance your hip flexibility and strengthen your hips. These exercises, like the spine twist, will help with flexibility in your shoulder and spine, which we need for our upper body joints. Knee Folds to release the knees and hips strength and work on alignment and shoulder bridge, which will help to strengthen the lower back, hips, and knees and add some spinal flexibility.

Pilates encourages healthy joints by emphasising controlled exercises that minimise joint health. It also lowers inflammation. By building this area up and altering your centre of gravity, you may also relieve the joint pain felt in the lower back, hips and knees. Pilates also increases joint flexibility (joint mobility), decreases joint stiffness, and reduces pain associated with arthritis and tendinitis. People with chronic joint pain can safely work out using Pilates because all movements are easily adjustable when joints change daily. Over the long haul, performing a Pilates routine routinely can prompt healthier joints and less frequency of joint pain.

Strengthening the surrounding muscles that support joints results in improved flexibility and overall better body balance, which help reduce joint pain risks. Well-conditioned muscles keep the joints stable and your movement more controlled, reducing your chances of experiencing strains for different parts of the joint health. Pilates exercises reinforce balance and alignment, ensuring your joints are not strained or misaligned during movement. Flexible joints are less likely to be hurt when doing physical tasks, and specific Pilates moves increase joint flexibility while decreasing stiffness.

Pilates is an excellent workout for anyone with arthritis or other joint problems, as it is very low-impact and controlled. Pilates is suitable for joint health as it fortifies the muscles surrounding the joints. This supports joints and hence reduces pressure from the injured points. Below, you will find some of the benefits and how it might relieve those with arthritis, reducing pain and stiffness in their joints. Pilates increases flexibility and movement, which is critical for people with arthritis whose joints are stiffening up despite good or partial range exercises and who need to keep their joints from deteriorating further.

It would be best to look after your joint health, which is why it could be worth doing Pilates at least two or three times a week. Using it regularly will enhance your joints’ assisting muscles and become extra versatile; your pose will undoubtedly boost. These are all beneficial for the maintenance of joint health. This will help you to improve your overall range of motion, ease up some resting joints and decrease the chances that you have earned an injury. The slower you initiate Pilates, the easier this becomes with increased joint problems or if you are relatively new to it.

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Pilates for Individuals with Chronic Pain Conditions: A Path to Relief and Strength

Bronwen — Thu, 17 Oct 2024 05:00:26 +0000

Chronic pain can be a devastating disorder that impacts millions of people globally. In many forms, it prevents the sufferer from completing daily tasks, as it is often debilitating. It is also one of the most difficult to perform mild and useful forms of exercise in such cases. Fortunately, Pilates exercise is now very common in the treatment of chronic pain. Pilates strengthens and lengthens the body, relieves pain, and maximises mobility by concentrating on deliberate movements in low-impact activities.

How Pilates Can Benefit Individuals with Chronic Pain

Pilates is another form of exercise that emphasises precise moves, core strength, and deep breathing. All of these can help some people with incurable diseases who experience pain every day.

For one, it is a low-impact form of exercise, which cannot be said enough. Again, it is gentle on muscles and joints while providing a solid workout. Unlike high-impact routines, Pilates emphasises controlled movements that promote strength without causing too much strain on the body.

Patients suffering from persistent pain require muscle strengthening around the spine, hips, and other areas of essential joints for effective pain management and improved physical mobility. The Deep Core Muscles keep the spine stabilised and enhance balance.

Poor alignment can cause a lot of pain, and many people have persistent neck and lower back pain. Pilates eases back pain and pressure on the spine by strengthening the core, which leads to better balance.

Pilates improves flexibility and joint mobility, which can be difficult for those who suffer from Constant pain. Pilates enhances the range of motion in the joints, which is essential for overall mobility. It is essentially controlled movements and flexibility exercises. Pilates keeps you supple, not only reducing the pain present but also lowering the chances of the injury returning.

Pilates Exercises for Pain Relief and Strength

Pilates’ core-strengthening, posture-improvement, and flexibility-promoting movements are often perfect for those with persistent pain (without excessive strain on muscles). As revealed by Pilates, here are some of the exercises one may want to perform to relieve chronic pain.

Pelvic Tilt: A simple exercise to stabilise the lower back and core, which helps increase flexibility in the spine. On your back, legs bent, feet flat. Exhale and gently rotate your pelvis to flatten the lower back on the floor. Then, you shall be released from your original position. This move will work the muscles supporting your spine, taking some pressure off your lower back.

Glute, Hamstring, and Lower Back Strengthener: Lie on your back with your knees bent and feet flat. Slowly lift your hips to create a straight line from shoulders to knees. Wait a few seconds, and then Drop. This exercise stabilises the spine and improves posture, making it a significant rehabilitation and chronic back pain exercise.

Leg circles boost hip mobility and core strength. Lie flat on your back with one leg straight to the roof and the other twisted foot level. Keeping your core tight and back pushed into the ground, make small circles with the lifted leg. Lots of folks with relentless hip or lower neck and back pain lack hip flexibility. This exercise helps.

Why Pilates is a Safe and Effective Option for Chronic Pain Management

One of the things that makes Pilates great as an option for those with chronic pain is that It can be tailored. Pilates can be performed with body weight and a Pilates Reformer that provides support and resistance. This adaptability has made Pilates one of the best options for all fitness levels, regardless of the kind of person or persistent pain they face in Australia.

Specific Pilates breathing techniques can reportedly aid sufferers of chronic pain. In doing so, Pilates encourages deep and diaphragmatic breathing, which in turn helps to oxygenate your muscles and alleviate tension, aiding relaxation. Breath control is one technique that can help you reduce stress and anxiety, both of which make persistent pain more unbearable.

For patients with Constant pain, Pilates offers plenty of mental benefits in addition to physical ones. Pilates encourages people to feel tension by listening to their bodies and knowing what their bodies need. Heightened intrinsic awareness can inform better moving and standing choices, potentially reducing the likelihood of a flare-up or injury.

Pilates and Yoga: A Complementary Approach to Chronic Pain Relief

Although beneficial for chronic pain patients, Pilates may be better when combined with yoga. What yoga and Pilates focus on through core strength, bending, and controlled breathing makes them pain-compatible exercises.

Yoga (Low-Impact)—Yoga is like Pilates and offers mild, low-impact movements for persistent pain patients. Child’s Pose and Reclining Butterfly help soothe stress and stretch bond muscles, easing distress and pain. Yoga’s focus on mindfulness and meditation could also help people with persistent pain manage stress and anxiety.

Pilates and yoga alleviate physical as well as mental stress for a more comprehensive approach towards persistent pain management. Bringing them together into a regular practice can build strength, flexibility, and body awareness, decrease pain, and increase quality of life.

Conclusion

Pilates is a safe, efficient, and accommodating non-aquatic option for individuals with chronic pain. By focusing on core strength, flexibility, and controlled movement, Pilates is an incredibly effective way to relieve pain, increase mobility, and improve well-being. Physical treatment of chronic pain, combining Pilates with or without yoga.

Pilates is a gentle yet powerful tool for rebuilding strength and flexibility for those suffering from Constant pain, ultimately improving the overall quality of life. Pain is their only response, all that suffering silenced, and together, we learn how to move again, with care and love, in the stillness of Pilates.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

With Pilates’s controlled, low-impact exercises, the Core is naturally stabilised and correlates directly to improved posture and flexibility. This way, Pilates works not just above the belt but from within: right in and around your spine and hips to keep everything ticking over nicely, helping you out of pain. Persistent pain disorders have gravity, poor posture and muscle imbalances to blame. Body alignment is excellent, as well as muscle development due to Pilates. Pilates facilitates light stretching and increases joint mobility, which is fantastic for persistent pain sufferers to stretch out the body without pushing it too far.

Pilates exercises are intended to relieve pain while getting you more robust and flexible. The Pelvic Tilt helps strengthen the core and increases flexibility in the spine, so if you have lower back pain, this is a great exercise. Bridging is another excellent exercise for the glutes and lower back. It helps maintain stability of the spine and decreases pain. Another active stretch, the Cat-Cow Stretch, is perfect for someone experiencing neck or upper back pain. It will keep your spine and neck flexible.

For individuals dealing with chronic pain, Pilates can be a potential solution to safely and effectively exercise because it involves a variety of controlled, low-impact movements that do not place too much strain on the body. At the same time, Pilates features slow, controlled movements that are designed to tone muscles and flexibility. And unlike high-impact workouts that can either exuberate pain or cause it, especially for those with back-style pain, arthritis or wrought problems who might inform the prescribed movements improved to their restrictions and aptitude. Pilates also incorporates breathing exercises. They reduce anxiety and stress by assisting people in relaxing and concentrating on their movements. Because Pilates is so adaptable and movement-based, it can be adjusted to help those with chronic pain.

Pilates and Yoga complement each other well when dealing with Constant pain because the mind and body must be considered. Pilates centres around strengthening the core and stabilising muscles that support the spine and joints, essential to keep you from being injured and in pain. With yoga, however, the intention is present, malleable, and deep stretching. This aids muscle relaxation and minimises stress. These methods all work together to provide an entire system for pain management.

Pilates This low-impact exercise can significantly improve flexibility as it focuses on controlled moves that slightly stretch and elongate muscles. It will make you more fluid and give you a greater reach. This makes Constant pain sufferers feel less stiff, and they can experience freedom of movement in some areas most seen with stiffness, such as the back, hips, shoulders, etc. The belly of the body, your back, and your legs are often problem areas for those who experience constant pain, making moves like the “Roll Up” or “Spine Stretch Forward,” key big-time offenders. These movements help stretch muscles and instil more flexibility in the spine. Pilates encourages better joint movement with a helping hand from the core and improved balance.

Pilates is ideal due to the flexible nature of Pilates exercises that can be modified to accommodate a variety of Chronic pain issues. Pilates workouts are adjustable to suit everyone, including those with lower back pain, arthritis or other joint complaints. For example, someone with significant joint pain might perform Pilates movements on a Reformer machine, which provides additional support and reduces the pressure on joints. Similarly, those exercising core for back pains can modify core-strengthening routines to avoid aggravating the situation and get stronger each day.

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Pilates for Increased Flexibility and Range of Motion: A Comprehensive Guide

Bronwen — Wed, 16 Oct 2024 05:00:28 +0000

Pilates is an adaptable exercise routine that strengthens the body by increasing core stability and flexibility. Created by Joseph Pilates in the early 1900s, this exercise methodology is among the best for enhancing strength, balance, velocity, flexibility, and range of motion if you are a professional athlete or want to move better in your day-to-day Pilates and allow an organised technique for getting more out of it without losing the strength.

How Pilates and Yoga Improve Flexibility

We know both Pilates and yoga can help you be that bendy (and we were not about to pit them against each other for that reason), but they work in different ways. In its philosophy, Pilates builds a body that is strong in the right places and versatile, using controlled movements to condition lengthened muscles.

It will help you fine-tune those muscles so that, over time, you can become more or less of a contortionist. Yoga, on the other hand, involves deep stretching and holding positions to help with flexibility and joint circulation.

Pilates also works to loosen up the spine by performing exercises like the Roll-up and Spine Stretch Forward. These moves are perfect for the core and back while opening the muscles of your legs. These specific controlled moves help you become stronger and more flexible, which makes it safe for you to increase your range of motion.

Your spine always needs a good stretch, so the Downward-Facing Dog and Cobra Pose are two yoga poses that instantly come to mind. However, you are in the position for an extended period, resulting in a deeper stretch.

Doing Pilates and yoga simultaneously sets you up to move even better. Pilates is a movement-based exercise that focuses on strengthening and lengthening muscles. Yoga, on the other hand, uses deep healing stretches to accompany this muscle growth. Both types of training will produce a flexible, strong, and balanced body.

Pilates Exercises That Increase Flexibility

There are numerous Pilates workouts aimed at increasing flexibility and range of motion. These are more active and target the spine, hips, hamstrings and shoulders to help loosen up and move better. Following are some of the basic Pilates moves you can do for flexibility:

This Pilates staple stretches the back, hamstrings, and abdominals while improving balance. Lie on your back with your arms out to the sides. Come back up to your toes with your spine curved downwards. This controlled exercise can enhance core engagement and spinal flexibility.

Spine Stretch Forward: Sit with legs stretched out together and flexed feet. Extend your arms in front of you and flex to reach your toes. This routine will also improve the flexibility of the spine, back and hamstrings.

Swan Dive Increases upper back/shoulder flexibility. Start in a push-up position, on your toes(balance can be tested here) and hands beneath your shoulders. Inhale by lifting your chest and stretching through your entire spine length. The Swan Dive opens the chest and lengthens the back.

The Saw increases flexibility in the spine and hamstrings. Start on the hindquarters, allowing your legs to extend wide and your front limbs to extend forward. Reach for the other foot, turning your body to the opposite side. This exercise offers spinal rotation and hamstring stretch.

Pilates movements promote joint flexibility, core strength, and balance, which allows the body to be much more stable and supple. Integrate these movements into your daily routine to incrementally gain a greater range of motion and prevent muscular tightness.

How Pilates and Yoga Work Together for Joint Mobility

Moving joints is a big part of being mobile and able to move around in general. The distinct movements and poses in Pilates and yoga exercise the joints, resulting in an enhanced range of motion of our body parts and preventing stiffness.

The movements build the muscles around the joints, making them stronger and more accessible. Yoga complements this well, including deep stretches that work on your joints directly.

Leg lifts in circles and rocking your hips back and forth can help lubricate the joints, helping your shoulders and hips work more fluently. These workouts focus on building up the muscles that support your joints and improving the range of motion.

Pigeon Pose and Garland Pose (Malasana) are great yoga poses for opening the hips and increasing flexibility in the inner legs and groin. These are tight, constricted areas that often become even more limited as time passes.

Pilates strengthens your joints by joining yoga, which stretches well. This results in improved joint movements, a great range of motion, and a reduced risk of injury. Together, these bolster a robust plan for joint health and movement.

Using Pilates and Yoga to Prevent Injury and Improve Recovery

A great quality of Pilates and a home Yoga practice is the ability to prevent injuries from happening and help your body recover better after being physically/mentally drained. If we are flexible, our muscles and joints do not strain as easily, meaning it’s less likely that we will injure ourselves while doing exercise or even just going about our daily business.

Pilates conditions the muscles that support the joints. This keeps your joints firm and helps you move them with no or less strain. Yoga unlocks tight muscles to allow you to become more flexible, thus cutting down your chances of exercise injuries.

Pilates and yoga can help strengthen and lengthen muscles safely for people recovering from accidents.

Pilates exercises have been purposely designed to be low-impact. They are excellent for those recovering from back pain, muscle sprains, or joint injuries. The Pelvic Curl and the Cat-Cow Stretch are superb exercises for strengthening your spine, making it easier for you to move around without putting too much stress on your body.

When yoga is a healing practice, we can only get better at it. The child’s pose reclining twist and muscle stretching help the body rest and heal by not making it work too hard. This allows more oxygen-rich blood to reach these muscles and helps the recovery process of an intense workout.

With a structured rehab plan that includes Pilates and yoga, you can help yourself get stronger, fitter, more flexible, and with improved range of motion without the fear of exacerbating your initially injured areas.

Conclusion

It is excellent for increasing flexibility and range of motion, which promotes strength and overall mobility. Pilates’ controlled movements and exercises emphasise lengthening and strengthening muscle fibres; thus, improving flexibility increases joint mobility. When coupled with yoga, deep stretching and relaxation-oriented discipline are appropriate, too.

Pilates and yoga disciplines focus on flexibility, core strength, and general well-being, with introductory classes available for every fitness level. This increases your flexibility and range of motion and will deepen your relationship with your body, meaning that you can navigate through life with greater comfort and confidence. Pilates & Yoga Day to give it flexibility, strength and balance.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Pilates targets slow, steady movements to lengthen and tone muscles. They help to increase flexibility and to improve your range of motion. Exercises such as the “Roll-Up” and “Spine Stretch Forward” work essential muscle groups in the legs and spine. These are beneficial for stabilising, strength building and beyond, as many excites target your core. 2. Pilates emphasises correct posture and movement control. As a result, we have more mobile joints with less muscle tension. By doing Pilates routinely, you become even more flexible over time. This way, you can harness the standard sorts, too and defend yourself from getting injured

Some better Pilates moves to make you more flexible include the Roll-Up, Spine Stretch Forward, Swan Dive, and The Saw. These will specifically focus on the back, legs and hips as this is an area many people find they are tight in and have little flexibility. The Roll-Up and Spine Stretch Forward (above) stretch the legs and make your spine slightly taller. Swan Dive: The Swan Dive strengthens and makes the upper back and shoulders more flexible. Saw: The Saw also works in two different places, hips and back, but here, it is used to help with twists. Ample movements are the ones that not only stretch the muscles but also make your heart and back more robust, which enables your body to be more flexible and movable.

Yoga and pilates work together to increase elasticity with areas of strength building in each other. In common, yoga emphasises stretching and holding poses that lengthen muscles (and increase your range of motion), while Pilates focuses on strengthening moves that improve flexibility. For example, Pilates motions such as leg circles and hip rolls activate the muscles close to the joints and stabilise them with controlled motion. In asanas similar to Pigeon Pose and Garland Pose, your muscles and hips feel extensive deep stretches, making those muscle masses longer and broader.

Pilates and yoga can prevent you from getting injured by increasing your flexibility, strengthening and building muscle, and stabilising your joints. Pilates movements are designed to develop the core and joint surrounding muscles. This saves the body from being hurt during workouts. Exercises, such as “The Roll-Up” and “Spine Stretch Forward”, can give you a healthier lower back by adding flexibility to your spine and strengthening your core. Yoga is a great way to stretch and release tight muscles while improving flexibility, which reduces the risk of straining or tearing them. Poses like “Downward-Facing Dog” and “Child’s Pose” help relieve and lengthen the muscles.

Pilates and yoga focus on exercises that make the muscles around the joints work, which permits you to move the joints smoothly and in a stable control manner. Exercises like “Hip Rolls” and “Leg Circles” work the hips, shoulders, and knees. These exercises help keep your joints moving more freely while strengthening the muscles around these joints. The idea behind the movements in Pilates is that they are supposed to be low-impact, so they do not put a significant amount of pressure on a joint.

Pilates and yoga are also great for recovering injuries as they are low-impact and focus on building strength through a full range of motion-controlled movement. We can tailor Pilates movements for all fitness levels and stages of injury recovery, allowing gradual strength and flexibility progress. Pelvic Curl and Cat-Cow Stretch are exercises that invigorate the spine; Pilates moves strengthen the spine and increase its range of motion without stressing injured muscles and joints. Restorative and gentle yoga are good for relaxation and flexibility — they reduce muscular tension and improve the circulation in your body.

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Beyond Flexibility and Core Strength: The Holistic Benefits of Pilates

Bronwen — Mon, 14 Oct 2024 05:00:01 +0000

While most people think of Pilates as being flexible and building core strength, it has many other uses. Pilates is a complete workout that works your entire body from the inside out. Joseph Pilates created it in the early 1900s. Now, it is being lauded for a multifaceted approach that goes beyond nutrition and movement, which also depend on mental clarity and other general health.

Pilates for Core Strength and Stability

One of the fundamental principles of Pilates is strengthening your core, also known as your body’s “powerhouse.” Focusing on your core will improve your posture and give you better balance and stability for everyday activities, with the added benefit of a reduced risk of injury.

A powerful core – strength in the middle of your body – reinforces all movements and helps prevent lower back pain and other problems that stem from weak abdominal and lower back muscles.

Pilates trains the deep muscles of the abdomen, back, and pelvis to work together to create a “centre,” which is your core, from where all movement stems. Regular Pilates builds proper alignment in your body, which helps ward off injuries, particularly for athletic endeavours or labour-intensive jobs. That also makes your body more stable, improving balance (a huge plus for older adults prone to falls or other mobility problems) as well.

Mental Health Benefits of Pilates: More than Just Physical

While many rave about Pilates’s benefits for their bodies, just as significant are those who speak to its impact on the mind. This connection between mind and body decreases stress, keeps you focused, and sharpens mental clarity. Pilates not only strengthens core strength but also promotes mental well-being.

Constant high-intensity workouts can be challenging, no matter how fit you are. In contrast, Pilates emphasises controlled movements and respiration strategies that refresh and relax the body. Controlled breathing, a hallmark of Pilates, increases oxygen flow to the brain, which can reduce stress and improve concentration.

Many who practice Pilates frequently report feeling more focused, centred, and balanced after their workouts. This moving meditation helps bring awareness to both body and mind, offering support to individuals with depression or anxiety.

Pilates also encourages mindfulness, focusing on quality over quantity, which helps disrupt negative thought patterns. As a result, you walk out of each Pilates session with improved core strength and a more transparent, balanced mind.

Pilates for Rehabilitation and Injury Prevention

Pilates aids recovery and injury prevention—a benefit that is often overlooked. It focuses on core strength, balanced body movements, and controlled motions, making it especially effective in the recovery process after injury or surgery, particularly involving the spine, hips, and knees.

As a low-impact activity, Pilates builds strength without placing excessive stress on the joints, making it a safe method for rehabilitation. Pilates can be adapted to suit all fitness levels and physical limitations, making it an excellent tool for helping people regain strength, flexibility, and balance throughout rehabilitation.

Exercise modifications focus on strengthening and stabilising the injured area. By teaching proper body mechanics and core strength, Pilates also helps prevent future injuries, showing individuals how to move in a balanced and controlled manner.

Athletes often use Pilates to cross-train, boosting performance and reducing the risk of injury. Pilates sessions strengthen the core and stabilise the spine, which helps athletes better control their movements in their favourite sports.

The Role of Pilates in Improving Flexibility and Mobility

Flexibility is one of the most popular reasons people take Pilates, but unlike other workouts designed for improving flexibility, such as yoga, the type of lengthening extension that Pilates promotes also focuses on building core strength.

Committed Pilates devotees achieve dynamic flexibility by healthily manipulating the muscle matrix, often promoting sport-specific functional movement. Flexibility in Pilates is not about how far you can stretch but rather about effectively improving your range of motion and functionality in everyday life.

The exercises elongate and tone muscles while simultaneously building core strength, leading to an ideal combination of flexibility and strength. This approach enhances joint mobility, crucial for maintaining functional movement as we age. Pilates also encourages fluid, smooth motion, making the body more efficient.

Increased flexibility, combined with core strength, alleviates muscle tension and stiffness, reducing pain in the lower back, shoulders, and hips. This flexibility and core strength also enhance running, swimming, or weightlifting performance, allowing for a more excellent range of motion and efficient movement with a lower risk of injury.

Conclusion

Pilates gives you flexibility and helps with core strength, but the benefits go far beyond that. It offers overall wellness for the body and mind. Pilates works your body and brain through intentional movement, form, and breath control, promoting balance, clarity, and serenity. Regular practice will make you more flexible, stronger, and focused, leading to better physical and mental well-being. Regardless of your fitness level, Pilates is a fantastic addition to any wellness routine, improving core strength, flexibility, and overall health. Embrace the full benefits of Pilates today.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Pilates effectively makes people more flexible and has a stronger core, which is why many use it for this benefit. However, there are also health benefits to consider overall due to the mind-body link. Mental clarity, balance and stress relief in a workout filled with controlled breathing, mindful movement and good form. It strengthens your balance, helps to release muscle tension, and helps you work out without injuries. Goodbye, Stress — Pilates not only relieves stress by promoting mental clarity and ease but can also create a happier, more accessible you. The more regularly you practice, the more likely inner peace and mental balance can be achieved. It signifies a holistic workout and is beneficial not solely for the body.

Pilates focuses on building core strength, which targets what some people call the body’s “powerhouse.” Pilates focuses on the deep muscles in your stomach and back and significantly helps to engage these muscles via your pelvic floor. These muscles work together to hold your body in place during movement. These core muscles are exercised by Pilates, which makes you balance and stabilise better. This can make everyday tasks easier and decrease the risk of injury. Improved core strength, better balance, and posture possibly alleviate or prevent issues such as back pain. Pilates is an excellent way to build a strong core and stability, essential for general health and valuable movement. Perfect for both athletes and beginners.

To be sure, Pilates is as a lot about working out your body as it is about quieting your mind. The targeted breathing and targeted moving are distracting on a level of mindfulness. Hence, that’s already one way this can help with stress. Pilates trains you to be more focused on the present, which is an excellent way of escaping the basis for your anxieties and woes. Pilates calms the mind by connecting it with your body. This will help centre yourself and prevent mental fatigue. Many Pilates members regularly tell me they feel more precise and calmer after class. For this reason, Pilates is a beautiful method to combat stress and give an overall mental lift.

Pilates is often prescribed for rehabilitation and risk reduction since it is a low-impact exercise emphasising controlled, modulated motions. Pilates is suitable for all fitness levels and can be tailored to fit the specific requirements of the practitioner, meaning those recovering from injury can reap the rewards. It is deep, stabilising muscle-based and focuses on improving body alignment and restoring general mobility and balance after an injury. It also enhances the muscles near vulnerable joints and helps you be less prone to injuries. A full-body workout, pilates improves flexibility and posture and develops core strength — all of which contribute to body mechanics, making it a perfect type for injurious recovery and prevention.

Pilates works on a functional range of movement or flexible active mobility instead of the usual gym exercises that focus on static stretching. Muscles become long and robust with Pilates, providing a balance system for the body. The mix of flexibility is pushing the right amount so your range of motion in moving your joints improves, which makes it much simpler to do general things like bending down and gives relief from being tight. Unlike some flexibility workouts, Pilates is not just about stretches; its controlled movements make it a brilliant strength training workout suitable for almost everyone. This means better balance and more efficient movement overall.

Of course! One of the best things about Pilates is that it is entirely scalable and can be modified to accommodate any level of exerciser, even beginners. Whether you want to get fit or improve your posture, flexibility, balance and mental clarity, Pilates is a low-impact workout that can be modified to suit your desired outcomes. They can also add Pilates to their workout days, which will help beginners with core and flexibility workouts and help them build up a good balance of the muscles strong enough to stabilise their spines and keep them away from injury. Regular exercise can benefit beginners in balancing their mental health, flexibility, and balance. Also, they may engage in a mild yet quite potent beginning of exercise.

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Are There Any Specific Barre Pilates Exercises For Enhancing Wrist Strength?

Bronwen — Fri, 15 Sep 2023 05:00:00 +0000

In the world of fitness, Barre Pilates has gained widespread recognition for its holistic approach to strengthening and toning the body. While it primarily focuses on sculpting long, lean muscles and enhancing core stability, Pilates offers benefits that extend beyond the expected. One such area of interest is the often-overlooked wrist strength.

The wrists play a pivotal role in many Barre Pilates exercises, providing essential support and stability during various movements. But have you ever wondered if there are specific Barre Pilates exercises designed to enhance wrist strength? In this article, we delve into this intriguing aspect of Pilates and explore whether tailored exercises can help you achieve greater strength and stability. Whether you’re a seasoned Pilates enthusiast or a newcomer to this dynamic fitness practice, the insights shared here may just inspire you to pay closer attention to your wrists during your next class.

Barre Pilates Exercises To Improve Wrist Strength

Barre Pilates, renowned for its comprehensive body conditioning, offers valuable exercises for enhancing wrist strength. These exercises not only target your arms but also contribute to overall upper body stability. Planks, a staple in Barre Pilates routines, engage the wrists significantly, promoting endurance and strength. Push-ups variations, commonly integrated, further fortify the wrist area while sculpting the chest and arms. Additionally, the use of resistance bands in Barre Pilates classes provides resistance exercises that challenge wrist stability. Incorporating these exercises into your practice can lead to stronger wrists, enhancing your performance in class and daily activities, while minimizing the risk of wrist-related discomfort or injury.

Wrist Strength Benefits In Barre Pilates

Wrist strength is a crucial yet often underestimated aspect of Barre Pilates. As you gracefully move through the intricate sequences and isometric holds that characterize Barre Pilates, your wrists serve as the foundation for many exercises. Developing strength not only enhances your ability to execute these movements with precision but also provides several other significant benefits.

First and foremost, improved strength in Pilates leads to enhanced stability. It allows you to maintain proper alignment, reducing the risk of straining your wrists or experiencing discomfort during weight-bearing exercises. Strong wrists also promote better weight distribution throughout your upper body, optimizing muscle engagement and balance.

Furthermore, strength aids in injury prevention. It reduces the chances of overuse injuries or strains often associated with repetitive wrist movements. As your wrists become more resilient, you’ll experience increased confidence in your Pilates practice, enabling you to push your limits and achieve better results.

In essence, strength in Pilates extends beyond just your wrists; it positively impacts your overall performance, safety, and enjoyment of this dynamic fitness discipline.

Enhancing Wrist Strength Through Barre Pilates

Enhancing wrist strength through Pilates involves a series of intentional exercises that target the often-neglected wrists and forearms. As you engage in Pilates routines, movements like planks, push-ups, and resistance band work demand wrist stability and endurance. Consistent practice of these exercises not only fortifies the wrists but also bolsters overall upper body strength and coordination.

Barre Pilates places emphasis on controlled, deliberate movements, requiring a strong connection between the wrists, arms, and core. By progressively intensifying these exercises and focusing on proper alignment, individuals can develop robust strength. This newfound strength not only supports their performance within Pilates classes but also extends its benefits to daily activities, reducing the risk of wrist discomfort and injury.

Specific Exercises For Wrist Strengthening In Barre Pilates

In the realm of Pilates, specific exercises tailored for wrist strengthening play a pivotal role in optimizing both your performance and safety. One of the fundamental movements is the forearm plank, which challenges the wrists by bearing a portion of your body weight. By gradually increasing the duration of your plank holds, you can steadily enhance wrist endurance and stability.

Push-up variations, such as tricep push-ups and modified push-ups on the knees, target the wrists while sculpting the arms and chest. These exercises promote controlled wrist flexion and extension, gradually building strength and resilience.

The use of resistance bands in Pilates classes adds another dimension to wrist strengthening. Exercises involving resistance bands engage the wrists in various directions, fostering well-rounded strength. Additionally, controlled wrist circles and gentle stretches can help alleviate tension and improve flexibility in the wrists.

By incorporating these specific exercises into your Pilates routine and focusing on proper form, you’ll not only bolster strength but also enhance overall upper body stability, ensuring a rewarding and injury-free practice.

Exploring Effective Barre Pilates Wrist Exercises

Exploring effective Pilates wrist exercises unveils a realm of benefits that extend far beyond the wrists themselves. Pilates places substantial demands on wrist strength and stability. To enhance these vital attributes, exercises like planks, push-ups, and resistance band work come into play. The forearm plank challenges wrists by supporting a portion of the body weight, fostering endurance and stability. Variations of push-ups target wrist flexion and extension while sculpting the upper body. Resistance bands add a dynamic element to wrist strengthening, engaging them in various directions. Incorporating controlled wrist circles and gentle stretches also bolsters wrist flexibility and minimizes tension. These exercises not only fortify wrist strength but also promote overall upper body stability, ensuring a rewarding and safe Pilates practice.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Wrist strength is vital in Pilates as it provides stability during weight-bearing exercises and ensures proper alignment, reducing the risk of discomfort and injury.

Planks, push-ups, and resistance band exercises are fundamental in targeting and improving wrist strength during Pilates.

Yes, when done with proper form and gradually increased intensity, these exercises can help strengthen weak wrists and support rehabilitation for those with prior wrist issues.

Some individuals use wrist supports or choose modified exercises until their wrist strength improves, allowing them to gradually progress to more challenging movements.

The timeline varies from person to person, but consistent practice over several weeks can lead to noticeable improvements in wrist strength and stability.

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What Are The Differences Between Mat And Reformer Pilates Certifications?

Bronwen — Thu, 14 Sep 2023 05:10:40 +0000

Pilates, renowned for its transformative impact on physical fitness and overall well-being, has become a sought-after discipline for fitness enthusiasts and instructors alike. However, within the realm of Pilates instruction, a fundamental question often arises: should one pursue a Mat Pilates certification or delve into the world of Reformer Pilates certification?

In this comprehensive guide, we delve into the distinctions between these two prominent Pilates certifications. Whether you’re a prospective Pilates instructor eager to embark on your certification journey or a fitness enthusiast seeking insights into the differences, we will unravel the unique facets of Mat and Reformer certifications.

From the core principles they emphasize to the equipment employed and the diverse training programs available, we’ll illuminate the paths you can take to become a certified Pilates instructor. By the end of this exploration, you’ll have a clear understanding of the diverging landscapes of Mat and Reformer Pilates certifications, empowering you to make the informed choice that aligns with your Pilates aspirations.

Mat Pilates Certification Vs. Reformer Pilates Certification

Mat Pilates Certification and Reformer Pilates Certification are two distinct yet equally valuable pathways in the world of Pilates instruction. Mat Pilates focuses on exercises performed on the floor, utilizing minimal equipment, making it accessible and versatile for group classes or home workouts. Reformer Pilates, on the other hand, incorporates specialized equipment, emphasizing resistance and alignment for a unique workout experience. The choice between the two depends on personal preferences and career goals. Mat Pilates certification is often a starting point, while Reformer Pilates certification offers a deeper understanding of equipment-based exercises. Ultimately, both certifications equip instructors with valuable skills to guide clients on their journey to improved strength, flexibility, and well-being.

Exploring Pilates Instructor Training Programs

Exploring Pilates instructor training programs unveils a diverse landscape of options tailored to aspiring fitness professionals. These programs offer comprehensive education and hands-on experience to equip individuals with the knowledge and skills required to become certified Pilates instructors.

One of the primary distinctions in Pilates training programs lies in the equipment used. Mat-based programs focus on exercises performed on the floor, requiring minimal equipment and often serving as a foundational step for instructors. In contrast, equipment-based programs, such as Reformer or Cadillac certifications, introduce specialized apparatus that enhances resistance and precision in movements.

Program duration varies, ranging from intensive, full-time courses to part-time or online options that accommodate different schedules. Accreditation from reputable organizations, such as the Pilates Method Alliance (PMA), ensures the program’s quality and adherence to industry standards.

Curricula typically encompass Pilates principles, anatomy, cueing techniques, and client assessment, ensuring instructors can provide safe and effective workouts. Ultimately, the choice of a training program should align with individual goals, whether to teach mat-based Pilates classes or delve into equipment-based instruction, paving the way for a fulfilling career in Pilates instruction.

Understanding Certification Requirements For Pilates Instructors

Understanding certification requirements for Pilates instructors is vital for those aspiring to guide clients through this transformative fitness discipline. Certification typically involves completing a comprehensive training program from a recognized Pilates education provider. These programs encompass theoretical knowledge, practical training, and hands-on teaching experience. Most certification programs require a minimum number of hours of training and practice, including supervised teaching hours. Additionally, candidates usually need to pass written and practical exams to demonstrate their competence in Pilates principles, exercises, and cueing techniques. Many certifications also mandate continuing education to ensure instructors stay updated with industry trends and best practices. Ultimately, meeting these requirements not only ensures instructors are well-equipped to provide safe and effective Pilates instruction but also enhances their credibility and employability in the fitness industry.

Comparing Pilates Equipment Differences: Mat Vs. Reformer

Comparing the differences between Mat Pilates and Reformer Pilates reveals two distinct yet complementary facets of the Pilates method. Mat Pilates, often considered the foundational aspect, primarily relies on exercises performed on the floor, emphasizing bodyweight resistance, flexibility, and core strength. It requires minimal equipment, making it accessible for group classes and home workouts. Mat Pilates cultivates a deep mind-body connection, focusing on precise movements and breathing techniques.

In contrast, Reformer Pilates introduces specialized equipment, the Reformer apparatus, which features a sliding carriage and adjustable springs to create resistance. Reformer exercises emphasize both strength and flexibility through controlled movements. This equipment allows for a more extensive repertoire of exercises and provides added support, making it suitable for individuals with various fitness levels and specific rehabilitation needs.

Choosing The Right Path: Mat Or Reformer Pilates Certification

Choosing between Mat and Reformer Pilates certification is a pivotal decision for aspiring instructors. Mat certification offers a solid foundation, focusing on floor-based exercises with minimal equipment. It’s ideal for those seeking a broader audience, as Mat Pilates classes are often more accessible and cost-effective for clients. In contrast, Reformer Pilates certification delves deeper into equipment-based exercises, offering a broader exercise repertoire and the ability to work with a diverse range of clients, including those with specific fitness or rehabilitation needs. Your choice should align with your career goals and clientele preferences. Mat certification can be a starting point, while Reformer certification can enhance your expertise and earning potential. Many instructors opt for dual certification to offer comprehensive Pilates instruction, catering to a wider clientele base.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Mat Pilates certifications focus on exercises performed on the floor with minimal equipment, while Reformer Pilates certifications incorporate specialized equipment that provides resistance and versatility.

Mat Pilates certification is often recommended as a starting point, as it offers foundational principles and is accessible for a broader audience.

Reformer Pilates certification provides a broader exercise repertoire, greater versatility, and the ability to work with clients with specific fitness or rehabilitation needs.

It’s possible to obtain dual certification, allowing you to teach both Mat and Reformer Pilates, catering to a wider range of clients.

Your choice should align with your career aspirations and the type of clientele you wish to serve. Mat certification may be suitable for a broader audience, while Reformer certification can enhance your expertise and earning potential.

The post What Are The Differences Between Mat And Reformer Pilates Certifications? appeared first on Trifocus Fitness Academy.

Does Barre Pilates Incorporate Elements Of Dance Technique?

Bronwen — Wed, 23 Aug 2023 05:00:58 +0000

The world of fitness and wellness constantly evolves, giving rise to innovative workout routines that blend various disciplines. One such intriguing fusion is the realm of Barre Pilates, which combines the principles of Pilates with the elegance of dance technique. The question that arises, “Does Barre Pilates Incorporate Elements of Dance Technique?” invites us to explore the captivating intersection of two diverse yet complementary practices. As we delve into the dynamics of Barre Pilates, we embark on a journey to uncover how this unique approach seamlessly marries the sculpting benefits of Pilates with the grace and fluidity of dance. This article dives into the essence of This exercise, shedding light on how dance technique is ingeniously woven into the fabric of this fitness fusion, creating a holistic and engaging workout that targets both body and soul.

Exploring Barre Pilates: Incorporating Dance Technique For Fitness Fusion

Exploring Barre Pilates unveils a captivating fitness fusion that seamlessly intertwines the artistry of dance technique with the core principles of Pilates. This innovative approach combines the elegance and fluidity of dance movements with the precise, controlled exercises of Pilates. By infusing elements of ballet-inspired workouts into Pilates routines, This exercise offers a unique blend of sculpting, strengthening, and elongating benefits. The incorporation of dance technique not only enhances physical fitness but also brings an element of grace and artistic expression to the workout. This article delves into the enchanting world of This exercise, shedding light on how the harmonious marriage of dance and fitness creates an engaging and holistic exercise experience.

Dance Technique And Fitness: The Ballet-Inspired Elements Of Barre Pilates

Dance technique meets fitness innovation in the captivating realm of Barre Pilates. This dynamic workout seamlessly weaves together the elegance of dance with the transformative power of Pilates. This exercise incorporates elements inspired by ballet, infusing grace, precision, and fluidity into every movement. As you engage in this holistic practice, you’ll experience the strengthening and sculpting benefits of Pilates while embracing the artistry of dance. The incorporation of ballet-inspired elements, such as pliés, relevés, and graceful arm movements, not only challenges your muscles but also enhances flexibility, posture, and balance. This exercise empowers you to embrace your inner dancer while reaping the rewards of a comprehensive workout. By exploring the ballet-inspired facets of This exercise, you embark on a journey that harmonizes fitness and art, elevating your exercise routine to new levels of creativity and transformation.

A Ballet-Inspired Workout With Movement Integration

Barre Pilates is a captivating fitness fusion that draws inspiration from ballet, infusing graceful dance elements into a transformative workout. This ballet-inspired practice harmoniously blends the precision of Pilates with the elegance of dance, creating a dynamic movement experience. Through pliés, relevés, and fluid arm gestures, This exercise engages muscles while promoting flexibility, balance, and posture. The incorporation of dance techniques elevates the workout, making it an artistic and effective way to strengthen and sculpt the body. By embracing This exercise, you embark on a journey of movement integration, where the beauty of dance and the science of fitness converge, creating a workout that both challenges and uplifts.

Fitness Fusion: The Role Of Dance Technique In Barre Pilates

Fitness fusion takes on a new dimension with Barre Pilates, a captivating workout that seamlessly merges the grace of dance technique with the precision of Pilates. This dynamic approach offers a unique way to engage your body and elevate your fitness journey. This exercise integrates dance-inspired movements such as pliés, arabesques, and graceful arm positions into traditional Pilates exercises, creating a harmonious synergy between strength, flexibility, and elegance. By embracing the principles of dance technique, this workout targets specific muscle groups, enhances posture, and promotes overall body awareness. Through controlled, fluid movements and isometric holds, participants experience a comprehensive workout that challenges both the body and mind. The result is a fitness fusion that not only cultivates physical strength but also celebrates the artistry of movement, making This exercise a captivating and effective choice for those seeking a balanced and engaging workout regimen.

Movement Integration In This exercise: A Ballet-Inspired Approach To Fitness

Movement integration takes centre stage in This exercise, offering a ballet-inspired approach to fitness that harmoniously blends dance technique and exercise. This innovative workout method emphasizes fluid, controlled movements that challenge and sculpt the body while drawing from the grace and elegance of ballet. Through a series of isometric holds and dynamic sequences, participants engage multiple muscle groups, enhance flexibility, and improve posture. By embracing dance-inspired elements, Barre Pilates creates a unique synergy that not only promotes physical strength but also celebrates the artistry of movement. This approach redefines traditional fitness routines, offering a holistic and invigorating experience that engages both body and mind in a harmonious fusion of dance and exercise.

In the world of fitness and wellness, innovative workout routines often blend various disciplines to offer unique and effective approaches to staying active and healthy. One such captivating fusion is This exercise, which seamlessly combines the principles of Pilates with the elegance of dance technique. The question at hand, “Does Barre Pilates Incorporate Elements of Dance Technique?” leads us to explore the fascinating realm where fitness and dance intersect. This article delves into the world of Barre Pilates, uncovering how dance technique enriches this fitness approach and contributes to an engaging and holistic workout experience. As we explore the harmonious marriage of movement and exercise, we gain insights into the benefits of this innovative practice for both the body and the mind.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

This is a fitness fusion that combines the principles of Pilates with elements of dance technique, creating a unique and effective workout.

Barre Pilates infuses movements inspired by ballet, such as pliés, relevés, and graceful arm positions, to add elegance and fluidity to traditional Pilates exercises.

Incorporating dance technique in this exercise enhances flexibility, posture, and balance, while also engaging specific muscle groups for a more comprehensive workout.

Yes, it is designed for individuals of all fitness levels, regardless of their dance background. The movements are adaptable and can be modified to accommodate different abilities.

Barre Pilates introduces the artistic and graceful elements of dance to the precise and controlled exercises of Pilates, creating a workout that challenges both the body and the mind in a dynamic and engaging way.

The post Does Barre Pilates Incorporate Elements Of Dance Technique? appeared first on Trifocus Fitness Academy.

Will Pilates Tone My Lower Body?

Bronwen — Mon, 21 Aug 2023 05:00:26 +0000

In the realm of fitness and body sculpting, the desire for toned and well-defined legs ranks high on many individuals’ aspirations. Amidst the myriad workout options available, the question that frequently arises is, “Will Pilates Tone My Legs?” This query delves into this exercise’s potential impact on lower body toning and muscle development. As a holistic exercise regimen, these workouts are renowned for its ability to enhance core strength, flexibility, and overall body coordination. Today’s article will explore the specific ways in which Pilates can contribute to toning and shaping the legs, shedding light on the exercises, techniques, and benefits that can help you achieve your leg sculpting goals.

Pilates For Sculpted Legs: How This Practice Can Help You Achieve Toned Muscles

Renowned for its holistic approach to fitness, it provides a comprehensive solution for sculpting and toning the legs. The precise and controlled movements inherent in exercises target not only the major muscles but also the smaller stabilizing muscles, fostering a well-rounded workout. By engaging in a variety of leg-focused exercises, such as leg circles, leg lifts, and lunges, individuals can strengthen and lengthen their lower body muscles. it also promotes improved alignment and posture, which further enhances the appearance of toned legs. Through consistent practice, this exercise can be a powerful tool to help you achieve sculpted and toned lower body muscles, aligning with your fitness goals.

Targeted Muscle Toning: Focusing On Leg Strength With Pilates Workouts

As a low-impact yet highly effective exercise system, it is an excellent choice for targeting lower body muscles and achieving muscle toning. Through a combination of precise movements and controlled breathing, this exercise engages various muscle groups in the legs, including the quadriceps, hamstrings, calves, and glutes. Specific exercises like leg lifts, inner thigh squeezes, and leg circles isolate and work these muscles, promoting both strength and flexibility. Pilates also emphasizes the mind-body connection, encouraging proper alignment and body awareness, which are crucial for effective muscle engagement.

These workouts often involve both mat and equipment-based exercises, providing versatility in targeting different leg muscles. Over time, consistent practice can lead to leaner, more sculpted legs. While results may vary based on individual effort and dedication, this exercise offers a well-rounded approach to lower body muscle toning, contributing to a balanced and harmonious physique.

Leg Toning Benefits: How Pilates Contributes To Body Sculpting

This exercise is renowned for its ability to contribute significantly to lower body toning and body sculpting. By incorporating a series of controlled movements that engage and challenge lower body muscles, it helps to build lean muscle mass while enhancing overall flexibility. This practice focuses on targeting specific lower body muscle groups, including the quadriceps, hamstrings, and calves, promoting both strength and definition. This exercise also emphasizes core stability and proper alignment, which are essential for efficient muscle engagement and a sculpted physique. Whether performed on a mat or using specialized equipment, these workouts offer a comprehensive approach to lower body toning that can lead to well-defined and sculpted legs over time.

Enhancing Leg Fitness: Pilates Exercises For Stronger And More Defined Legs

It provides a wide range of exercises that can significantly enhance lower body fitness, resulting in stronger and more defined legs. From leg circles to leg lifts, these targeted movements engage various muscle groups, including the quadriceps, hamstrings, and calves. The controlled and precise nature of Pilates exercises allows for focused muscle engagement, helping to sculpt and tone the legs effectively. Additionally, these workouts place a strong emphasis on core strength, which plays a pivotal role in maintaining proper form and stability during leg-focused movements. By integrating exercises that challenge balance, coordination, and flexibility, this exercise provides a holistic approach to lower body fitness that not only results in toned muscles but also promotes overall lower body strength and improved posture. Whether you’re a beginner or more experienced, it offers a customizable and effective solution for enhancing lower body definition and strength.

Fitness And Toning: Pilates As A Comprehensive Approach To Leg Sculpting

Pilates offers a comprehensive approach to lower body sculpting that goes beyond traditional fitness routines. Through a series of controlled and intentional movements, these workouts target not only the major lower body muscles but also the smaller stabilizing muscles. This holistic approach results in improved muscle balance, enhanced flexibility, and better overall lower body definition. The integration of core engagement in every exercise further amplifies the benefits, as a strong core supports proper alignment and posture during leg-focused movements. Whether you’re looking to tone, sculpt, or strengthen your legs, this exercise provides a dynamic and effective path to achieving your fitness goals while promoting better body awareness and alignment.

In the pursuit of well-toned and sculpted legs, it emerges as a versatile and effective approach. This practice combines controlled movements, precise techniques, and mindful engagement to target lower body muscles and promote muscle toning. The question of “Will Pilates Tone My Legs?” is met with a resounding affirmation as this exercise not only engages major lower body muscles but also hones in on the smaller, often overlooked muscle groups, resulting in comprehensive lower body strengthening. As you delve into workouts, you’ll discover exercises designed to challenge and refine your lower body muscles. From leg circles that promote flexibility to leg lifts that enhance strength, it offers a diverse range of movements that cater to all fitness levels. These exercises, coupled with the focus on core activation and proper alignment, facilitate a balanced approach to leg sculpting. Whether you’re a fitness beginner or a seasoned enthusiast, the benefits for leg toning are undeniable. Consistent practice, guided by certified instructors, can lead to remarkable transformations in leg strength, definition, and overall body harmony.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, Pilates is a highly effective exercise method that can contribute to toning and sculpting your leg muscles.

Pilates incorporates precise and controlled movements that engage various leg muscles, including the quadriceps, hamstrings, calves, and glutes.

Absolutely, Pilates is suitable for all fitness levels, including beginners. It offers both gentle and challenging exercises that can be adapted to individual abilities.

Yes, Pilates includes a variety of leg-focused exercises, such as leg circles, leg lifts, lunges, and inner thigh squeezes, which contribute to leg muscle toning.

Yes, Pilates is a holistic exercise method that targets not only leg muscles but also the core, back, and other muscle groups, contributing to overall body sculpting and improved posture.

The post Will Pilates Tone My Lower Body? appeared first on Trifocus Fitness Academy.

Is Pilates Suitable For Beginners?

Bronwen — Mon, 21 Aug 2023 05:00:11 +0000

Starting on a fitness journey can be both incredibly exciting and daunting, especially for beginners. Among the plethora of exercise options available, Pilates stands out as a versatile and holistic approach to building strength, flexibility, and overall well-being. The question that often arises is, “Is Pilates Suitable for Beginners?” This query delves into this exercise, exploring its adaptability for those new to health. In this article, we will unravel the benefits, considerations, and essential tips that make this exercise a welcoming and effective choice for newbies. Whether you’re stepping into the realm of exercise for the first time or looking for a gentle yet impactful routine, it has much to offer on your path to improved fitness and vitality.

Introducing Pilates For Beginners

Introducing this exercise to newbies opens the door to a complete approach to health that focuses on core strength, flexibility, and mindful movement. Developed by Joseph Pilates, it emphasizes controlled exercises that engage both body and mind. Its gentle yet effective nature makes it an ideal choice for those new to health. Beginners can benefit from its emphasis on proper alignment, breathing, and gradual progression. These workouts often involve low-impact movements that are kind to joints, making it accessible to a wide range of fitness levels. As newbies delve into their practice, they’ll discover a foundation for building strength, improving posture, and enhancing overall well-being. With the assistance of a qualified instructor, newbies can embark on a journey of self-discovery and improved fitness through this exercise.

Starting Your Fitness Journey With Pilates

Embarking on a health journey through this exercise is a wise choice, especially for beginners seeking a balanced approach to wellness. It provides a gentle introduction to exercise that concentrates on developing core strength, flexibility, and body awareness. For newcomers, it offers a safe environment to build a solid foundation of physical fitness. The controlled movements and emphasis on breath control create a mindful exercise experience that fosters mind-body connection. Workouts often utilize various equipment, such as the reformer and mat, allowing beginners to tailor their exercises to their comfort level.

Starting your health journey with this exercise brings benefits beyond physical health. It enhances posture, stability, and coordination while helping to alleviate stress and improve mental clarity. Certified instructors can guide beginners through appropriate exercises, ensuring proper form and gradual progression. It not only nurtures physical health but also sets the stage for a lifetime commitment to overall well-being.

Essential Beginner Pilates Exercises For Fitness

When delving into beginner exercises, focusing on foundational movements is key. Starting with exercises like the “Hundred,” which engages core muscles and promotes circulation, lays the groundwork. “Roll Up” enhances spinal flexibility, while the “Single Leg Stretch” targets abdominals and coordination. “Bridge” strengthens glutes and lower back while opening hips. The “Swan” promotes back extension and counteracts poor posture. “Side Leg Lift Series” targets hips and outer thighs. These fundamental exercises offer a holistic approach to strengthening, flexibility, and body awareness. Guided by an experienced instructor, newbies can gradually build a solid routine that supports their health journey.

Tailoring Pilates Workouts For Beginners

Tailoring workouts for newbies is essential to ensure a safe and effective fitness journey. The beauty of this exercise lies in its adaptability, making it suitable for various fitness levels. For newbies, it’s crucial to start with basic exercises that concentrate on building core strength, improving posture, and enhancing body awareness. Gradual progression is key to prevent injury and build confidence.

A well-designed beginner’s routine might include exercises like the “Pelvic Curl” to activate the core, “Cat-Cow” for spine mobility, and “Leg Circles” for hip mobility. Integrating props like resistance bands or stability balls can add variety and challenge. Emphasizing proper alignment and breathing techniques is fundamental to the approach.

A certified instructor can provide personalized guidance, ensuring exercises are adapted to each individual’s needs and limitations. As beginners gradually build strength and flexibility, they can progress to more advanced movements, creating a strong foundation for their journey.

Progressive Pilates: Advancing Your Exercise Routine

Progressive Pilates takes newbies on a journey of continuous improvement and growth. As you become familiar with foundational exercises, it’s natural to seek more challenges. It introduces intermediate and advanced exercises that build on your existing skills, further enhancing your strength, flexibility, and body control. These exercises involve intricate movements that engage multiple muscle groups simultaneously, promoting a higher level of health.

A qualified instructor can guide your progression, ensuring that each step is taken safely and effectively. The gradual incorporation of more complex exercises keeps your workouts stimulating and encourages your body to adapt. With each advancement, you’ll experience the rewarding transformation that it offers.

Embracing a life that prioritizes health and well-being often leads individuals to explore various exercise options. For beginners, the question of whether Pilates is suitable is a valid one. As we’ve delved into the world of Pilates for beginners in this article, it’s clear that this exercise offers a welcoming and effective path for those new to fitness.

This exercise modality introduces newbies to a holistic approach that combines physical movement, mindful breathing, and body awareness. The controlled and low-impact exercises create a safe environment for building core strength, enhancing flexibility, and improving posture. Through a well-designed routine guided by a certified instructor, newbies can progress at their own pace, gradually unlocking their fitness potential.

So, is Pilates suitable for beginners? The resounding answer is yes. It offers not only physical benefits but also a sense of empowerment and accomplishment as newbies embark on a journey of self-improvement. Whether it’s in a group class or one-on-one sessions, beginners can find a supportive environment to start their fitness journey and lay the foundation for a healthier and more active lifestyle.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, Pilates is very suitable for newbies. It’s a low-impact format of exercise that focuses on core strength, flexibility as well as overall body awareness. The exercises can be changed to accommodate different fitness levels.

This exercise helps newbies improve their posture, strengthen their core, and enhance flexibility. It’s a gentle yet effective way to build a strong foundation for overall fitness.

No prior experience is required. Pilates is designed for people of all fitness levels, including those who are new to exercise.

Yes, it can be beneficial for beginners dealing with back pain. The exercises focus on supporting the core muscles, which can provide support to the spine and alleviate discomfort.

While practicing at home is possible, beginners often benefit from taking classes with a certified instructor. They can provide proper guidance, corrections, and ensure that exercises are done safely and effectively.

The post Is Pilates Suitable For Beginners? appeared first on Trifocus Fitness Academy.

Will Pilates Get You In Shape?

Bronwen — Tue, 15 Aug 2023 05:00:53 +0000

In the quest for achieving a fit and healthy physique, numerous exercise modalities promise transformative results. One such method that has gained attention for its holistic approach is Pilates. The burning question on many minds is, “Will Pilates get you in shape?”

In this article, we delve into the realm of Pilates and its impact on reshaping your body. Beyond the hype, we explore the principles that underpin this exercise regimen and their potential to contribute to your fitness journey. Whether you’re a seasoned

enthusiast seeking a new challenge or someone new to the world of exercise, the allure of this workout as a path to getting in shape has undoubtedly crossed your mind.

Embark with us on a journey through the world of Pilates, as we dissect its benefits, debunk myths, and provide insights into how this practice can align with your goals. Discover the elements that make it unique and effective in promoting not only physical transformation but also overall well-being.

A Path To Fitness And Body Transformation

Amidst the myriad trends, it stands as a compelling avenue for achieving both physical and transformative body changes. Going beyond the superficial, this workout focuses on building a strong core, improving flexibility, and enhancing overall posture. This exercise regimen harnesses controlled movements to engage muscles, fostering not just strength but also endurance. Through consistent practice, the exercise can contribute to body toning, improved muscle definition, and increased overall stamina. It’s a journey that aligns with reshaping the body while nurturing balance and well-being, making the exercise a dynamic path to realizing your transformation goals.

Can Pilates Really Help You Get In Shape?

The allure of this workout as a solution prompts the question: does it truly deliver in reshaping your physique? Pilates, known for its emphasis on core strength, controlled movements, and flexibility, has gained recognition as a holistic exercise approach. While it may not promise rapid weight loss or extreme muscle gain, it offers a nuanced path to getting in shape. By engaging multiple muscle groups, it aids in toning and sculpting, contributing to a leaner appearance. The fusion of breath control and precise movements also enhances body awareness and posture. Pilates is particularly effective in targeting muscles that may be neglected in conventional workouts, promoting balanced muscle development. Ultimately, while results may vary based on individual effort and consistency, it undoubtedly contributes to a fitter, more toned physique and improved overall well-being.

Exploring Pilates As An Effective Exercise For Fitness

Diving into the realm of fitness, the exercise emerges as a dynamic and effective exercise regimen. With a focus on controlled movements and core engagement, it promotes not only physical strength but also flexibility and balance. Its unique approach engages muscles often overlooked, contributing to a well-rounded routine. This workout emphasizes alignment and body awareness, fostering improved posture and preventing injuries. By incorporating both body weight and resistance exercises, it challenges muscles while promoting overall well-being. Whether you’re seeking to enhance strength, flexibility, or general fitness, exploring the workout unveils a comprehensive exercise method that caters to various goals, making it a valuable addition to your fitness journey.

Achieving Body Transformation Through Pilates Exercises

These types of exercises offer a transformative journey towards reshaping the body and enhancing overall well-being. With a meticulous focus on controlled movements, core activation, and mindful breathing, it facilitates a comprehensive body transformation. By engaging deep-seated muscles, it not only enhances muscle tone and strength but also promotes flexibility and posture. The fusion of resistance and body-weight exercises challenges muscles in a unique way, fostering a leaner and more sculpted physique. Beyond physical changes, this exercise cultivates body awareness and mindfulness, aiding in stress reduction and mental clarity. Through consistent practice, individuals can witness a shift in their body’s composition, endurance, and functional fitness. The holistic approach of these exercises resonates with those seeking a harmonious transformation that extends beyond aesthetics, making it a potent tool for attaining a balanced and revitalized self.

Harnessing The Power Of Pilates For Fitness And Shape

Pilates, a potent fusion of controlled movements, core engagement, and mindful breathing, holds the key to achieving both fitness and a sculpted physique. By targeting deep muscles and emphasizing muscle balance, it aids in toning and strength enhancement. This exercise regimen’s versatility, incorporating body-weight exercises and resistance techniques, challenges muscles while promoting flexibility and posture. As a holistic practice, the workout not only transforms the body but also nurtures mental clarity and well-being through its focus on mindfulness. Embracing this holistic exercise unveils a robust path towards achieving improved fitness, endurance, and a harmonious body shape that transcends aesthetics, underlining its potential for comprehensive wellness.

Embrace the power of this exercise as a pathway to both fitness and a sculpted form. As you incorporate its unique techniques into your wellness journey, you’ll find a harmonious synergy between physical transformation and holistic well-being. Ultimately, it empowers you to sculpt not just your body but also a revitalized sense of self.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, this workout is renowned for its ability to help individuals achieve a toned and fit body through controlled movements and core engagement.

Absolutely, Pilates engages various muscle groups, promoting muscle development and strength while improving overall flexibility and posture.

Yes, it is adaptable and suitable for people of various fitness levels, from beginners to advanced practitioners.

No, while Pilates contributes to physical fitness, it also emphasizes mental clarity, body awareness, and overall well-being.

Certainly, Pilates can complement a diverse fitness regimen, offering a unique approach to achieving shape, strength, and holistic health.

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Who Is Pilates Suitable For?

Bronwen — Tue, 15 Aug 2023 05:00:08 +0000

In the realm of holistic wellness, few disciplines have garnered as much attention and acclaim as Pilates. Emerging as a versatile regimen, it has piqued the interest of individuals across a wide spectrum of age groups, conditioning levels, and wellness aspirations. The question that often arises is, “Who is Pilates suitable for?”

In this article, we embark on a journey to unravel the inclusivity and adaptability that defines it. Whether you’re an enthusiast looking to elevate your exercise routine, a beginner eager to delve into a new journey, or someone seeking low-impact workouts that foster wellness, the principles hold relevance.

As we delve into the world of Pilates, we’ll explore its benefits, nuances, and versatility. From its foundational concepts to its ability to cater to various needs, we’ll decipher the question of suitability that rests at the heart of this practice. So, if you’re curious about how it can align with your goals and make a contribution to your overall well-being, read on to discover the answers you’ve been seeking.

Exploring Pilates: A Fitness Regimen Suitable For All Ages

This transcends age barriers, making it a universally adaptable regimen. Its low-impact nature and emphasis on controlled movements render it suitable for individuals of all ages. For seniors, this enhances flexibility and balance, while youngsters benefit from its core-strengthening aspects. It’s equally relevant for beginners venturing into athletes seeking enhanced performance. The versatility lies in its ability to be tailored to individual needs, from rehabilitation to toning. By fostering body awareness and improving posture, it offers a comprehensive approach that aligns with varied age groups, making it an avenue that truly caters to all.

Is Pilates The Right Exercise For Your Fitness Journey?

The question of whether it aligns with your journey hinges on various factors. This exercise, with its focus on core strength, flexibility, and controlled movements, suits individuals seeking a holistic approach. If you prioritize low-impact workouts that enhance muscular endurance without strain, this exercise is a compelling option. It’s particularly suitable for those recovering from injuries or aiming to prevent them, as it emphasizes proper alignment and gentle yet effective routines. However, if your goals are cantered on intense cardio or heavy muscle building, this exercise might complement rather than fully meet your objectives. Ultimately, assessing your aspirations, preferences, and physical condition will guide the decision of whether this exercise harmonizes with your unique journey toward improved health and well-being.

Finding Suitable Workouts For Your Wellness Goals

In the pursuit of holistic wellness, the challenge lies in discovering workouts that align with your specific goals. Pilates emerges as a versatile solution, accommodating a spectrum of wellness aspirations. Whether you seek enhanced flexibility, core strength, stress relief, or better posture, this exercise offers tailored routines that cater to individual needs. Its adaptability makes it equally suitable for beginners embarking on a journey and seasoned enthusiasts aiming to refine their wellness approach. With its emphasis on controlled movements and mind-body connection, It seamlessly integrates into diverse wellness paths, providing a platform for achieving balance, vitality, and a renewed sense of well-being.

A Suitable Approach To Enhancing Fitness And Wellness

Pilates presents itself as a fitting approach to elevating overall wellness. With its emphasis on controlled movements, core strength, and flexibility, this exercise offers a versatile workout that suits diverse fitness levels. This method not only enhances physical strength but also fosters mindfulness and body awareness. By engaging both body and mind, the physical activity becomes a holistic avenue for improving posture, balance, and coordination. Whether you’re seeking targeted muscle toning, stress reduction, or a balanced fusion of physical and mental well-being, this exercise offers a suitable platform for achieving your fitness and wellness objectives in a harmonious and effective manner.

Why Pilates Is Suitable For Both Novices And Experts

It stands out as a regimen that transcends proficiency levels, catering equally to novices and experts. For beginners, its controlled and low-impact nature provides a gentle entry into fitness, focusing on foundational movements and core engagement. It builds a strong base that gradually advances with proficiency. For experts, this physical activity offers opportunities to deepen their practice through intricate movements and progressive challenges that refine muscle control and flexibility. Whether you’re new to fitness or an experienced athlete, it evolves alongside your journey. Its adaptable routines accommodate varied strengths and limitations, making it a sustainable approach to fitness. The accessibility of this physical activity, with its mindful movements and versatility, fosters an environment where both novices and experts can thrive, achieving their respective goals while nurturing a lasting commitment to their well-being.

In the ever-evolving realm of fitness and holistic well-being, Pilates has emerged as a beacon of versatility and acclaim. Throughout this exploration, we’ve delved into the inclusivity and adaptability that define it. Whether you’re a fitness enthusiast eager to elevate your physical activity routine, a novice embarking on a new fitness journey, or someone seeking gentle yet effective workouts to foster wellness, Pilates offers relevance.

Our journey through the world of Pilates has uncovered its myriad benefits, nuances, and malleability. From its foundational principles to its ability to cater to a spectrum of needs, the question of suitability has been deciphered. So, if you’ve wondered how this exercise can harmonize with your fitness goals and contribute to your overall well-being, your answers await.

From its universal appeal as a fitness regimen suitable for all ages to its adaptability for both novices and experts, this holistic approach thrives on versatility. It’s not just about physical activity; it’s about nurturing a lasting commitment to physical and mental health. As you tread on your unique fitness journey, remember that Pilates welcomes all, evolving with you, fostering well-being, and ensuring that the quest for better health remains a fulfilling and enduring pursuit.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, this exercise is highly adaptable and suitable for individuals ranging from beginners to advanced fitness enthusiasts. The exercises can be modified to match different levels of strength and flexibility.

Absolutely, Pilates is particularly beneficial for seniors as it offers low-impact exercises that improve balance, flexibility, and core strength. It’s a gentle way to maintain mobility and enhance overall well-being.

Yes, this exercise is often recommended for injury rehabilitation due to its controlled and mindful movements. It can aid in building strength in weakened areas while promoting proper alignment and avoiding strain.

Certainly, Pilates is a valuable addition to an athlete’s training routine. It helps improve core stability, flexibility, and muscle balance, contributing to enhanced performance and injury prevention.

While this exercise primarily focuses on building core strength, flexibility, and posture, it can complement weight loss goals by contributing to muscle tone and overall body awareness. It’s often integrated as part of a well-rounded fitness plan.

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Will Pilates Help With Building Muscle?

Bronwen — Tue, 15 Aug 2023 05:00:07 +0000

In the pursuit of physical fitness and body transformation, many turn to exercise regimens that promise to sculpt and fortify muscles. One such regimen that has garnered attention is Pilates. As individuals seek effective ways to achieve a more toned physique, the question naturally arises: “Will Pilates help with building muscle?”

In this article, we delve into the realm of development and how the workout contributes to this endeavour. While it is renowned for its emphasis on flexibility, core strength, and overall body awareness, its impact on growth may be less known. We will explore the mechanisms through which these exercises engage muscles, enhance strength, and potentially lead to building over time.

Whether you’re a fitness enthusiast looking to diversify your routine or someone curious about the benefits in development, join us as we unravel the relationship between the workout and building. Discover the potential fitness gains, explore key exercises, and gain insights into how it fits into your journey toward a stronger and healthier body.

Pilates And Building: Unveiling The Connection

Beyond its reputation for enhancing flexibility and core strength, this exercise offers a surprising avenue for development. By employing controlled movements that engage various groups, this method stimulates endurance. Incorporating resistance techniques and targeted exercises can lead to improved tone and definition. Exploring the subtle yet impactful link between this exercise regimen and building reveals a versatile approach to fitness. Whether you’re striving for balanced strength or seeking to enhance growth, uncovering the hidden potential of this connection opens a new dimension in your fitness journey.

The Role Of Pilates In Strength Training And Muscle Development

In the realm of training and development, it plays a transformative role that extends beyond its renowned focus on flexibility. By orchestrating controlled movements that activate multiple groups, this approach fosters endurance, stability, and overall strength. The integration of resistance techniques, body-weight exercises, and targeted routines challenges muscles in a way that promotes growth and definition. While it might not replicate the high-intensity of traditional weightlifting, its emphasis on eccentric contractions and concentric movements engages muscles deeply. The harmonious combination of functional movements and body awareness cultivates not only physical strength but also balanced development. This exercise emerges as a nuanced yet impactful component in the broader landscape of strength training, offering a holistic approach to achieving a resilient and well-defined physique.

Exploring Pilates For Enhanced Development

Venturing beyond its familiar domains, it unveils its potential as a catalyst for advanced development. By harnessing precise movements that activate multiple groups, this method fosters endurance, stability, and overall strength. Incorporating resistance techniques, body-weight exercises, and targeted routines challenges muscles in ways that foster growth and definition. While this exercise may differ from traditional weightlifting, its emphasis on eccentric contractions and concentric movements engages muscles deeply. With a synergy of functional movements and heightened body awareness, it becomes a dynamic approach to holistic development. It’s an exploration that uncovers how the exercise can significantly contribute to attaining a resilient and sculpted physique.

Achieving Muscle Growth Through Pilates: Fitness Benefits Unveiled

Pilates, often lauded for its emphasis on flexibility and core strength, holds a lesser-known key to achieving growth. The controlled and deliberate movements characteristic of this exercise engage an array of groups, laying the foundation for enhanced endurance, stability, and strength. This method incorporates resistance techniques, body-weight exercises, and targeted routines that challenge muscles, leading to growth and sculpted definition. While it may diverge from conventional weightlifting, it capitalizes on eccentric

contractions and concentric motions to deeply engage muscles. With a fusion of functional movements and heightened body awareness, it seamlessly transforms into a dynamic conduit for holistic development. By delving into this unexplored facet, you unlock the potential for the workout to become a pivotal element in your journey toward a resilient, well-defined physique.

Pilates For Strength Training: Maximizing Building Potential

Beyond its recognized focus, the workout emerges as a valuable avenue for strength training, unlocking untapped building potential. Through controlled and targeted movements, this exercise engages diverse groups, fostering endurance, stability, and strength. Incorporating resistance techniques, body-weight exercises, and specialized routines, it ignites challenge, growth, and definition. While distinct from traditional methods, it capitalizes on eccentric contractions and concentric motions for profound engagement. By seamlessly blending functional movements and heightened body awareness, the workout transforms into a dynamic foundation for holistic strength development. Delving into this perspective, you unveil the prowess of this exercise as a strategic component for maximizing muscle-building potential on your path toward a resilient, sculpted physique.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, this workout can indeed aid in building. While it may not focus solely on bulking up, it emphasizes controlled movements that engage, promoting growth and definition.

Pilates differs from weightlifting but offers its own benefits. It emphasizes engagement through controlled motions, eccentric contractions, and resistance, fostering lean development.

Absolutely, Pilates can complement a building routine. It adds variety, promotes balance, and enhances core strength, contributing to an overall well-rounded physique.

This type of workout is more aligned with lean muscle development and toning. While it may not result in massive muscle gains like bodybuilding, it can still contribute positively to muscle growth.

It promotes definition through its emphasis on controlled movements that engage and challenge muscles. This can lead to improved muscle tone, endurance, and a more sculpted appearance.

The post Will Pilates Help With Building Muscle? appeared first on Trifocus Fitness Academy.

How Does Pilates Work?

Bronwen — Mon, 07 Aug 2023 05:00:13 +0000

Welcome to the world of Pilates, a popular and effective exercise system that has captured the hearts of fitness enthusiasts worldwide. If you’ve ever wondered, “How does Pilates work?” you’re in the right place. This comprehensive article will take you on a journey to discover the inner workings of this exercise and how it transforms your body.

This exercise, developed by Joseph Pilates in the early 20th century, is a low-impact method that focuses on improving flexibility, strength, together with body awareness. It targets the core muscles while promoting overall body alignment and balance. If you’re a beginner or a seasoned fitness enthusiast, understanding the principles and techniques of this exercise will give you valuable insights into how it works to enhance your physical and mental well-being.

How It Works On Your Body

This exercise works on your body through its fundamental principles of core engagement, control, precision, breath, and concentration. By focusing on the core muscles, particularly the deep abdominal muscles, Pilates aims to improve stability, posture, and balance. The controlled and precise movements help strengthen and lengthen muscles, enhancing flexibility and joint mobility. Through mindful breathing techniques, this exercise encourages relaxation and reduces stress while promoting better oxygenation of muscles. This holistic approach targets the entire body, addressing muscle imbalances and promoting proper alignment. As a result, this exercise fosters a stronger, more flexible, and well-aligned body, making it a popular choice for individuals seeking a comprehensive and mindful exercise routine.

How It Works As An Exercise

This exercise is grounded in scientific principles that contribute to its effectiveness in enhancing overall fitness and well-being. The fundamental principles of this exercise focus on core strength, stability, and control. By engaging the deep abdominal muscles and promoting proper alignment, Pilates exercises work to improve posture and reduce the risk of injuries.

Through controlled and precise movements, this exercise targets both large and small muscle groups, fostering balanced muscle development and flexibility. This comprehensive approach not only strengthens muscles but also boosts joint mobility and range of motion.

The integration of breath with movement in this exercise promotes better oxygenation of muscles, enhancing endurance and reducing stress. Mindfulness and concentration are emphasized during exercises, leading to improved body awareness and mental focus.

How It Enhances Your Body

This exercise offers numerous benefits for the body, unlocking its full potential for strength, flexibility, and overall well-being. The precise and controlled movements in this exercise engage core muscles, leading to improved posture, stability, and balance. By targeting both large and small muscle groups, Pilates fosters balanced muscle development, reducing the risk of imbalances and injuries. The emphasis on breath and mindfulness during exercises promotes relaxation, reducing stress, and enhancing mental focus. This exercise enhances joint mobility and flexibility, promoting better range of motion and preventing stiffness. Whether you’re a beginner or a fitness enthusiast, this exercise can be customized to your needs, making it a highly adaptable and rewarding exercise practice.

Understanding How Pilates Workouts Benefit Your Body

These types of workouts offer a comprehensive approach to enhancing the body’s overall strength, flexibility, and alignment. The foundation of this exercise lies in the engagement of the core muscles, which leads to improved stability and posture. By focusing on controlled and precise movements, this exercise targets specific muscle groups, promoting balanced development and reducing the risk of muscular imbalances. The low-impact nature of this exercise makes it accessible to people of various fitness levels and ages, while still providing challenging exercises that can be modified to suit individual needs.

One of the key aspects of this exercise is its emphasis on breath control and mindful movement. This not only enhances the mind-body connection but also helps reduce stress and improve mental focus during workouts. The controlled and flowing movements in this exercise promote joint mobility, flexibility, and better range of motion, making it beneficial for preventing injuries and promoting overall well-being.

Regular Pilates practice can lead to increased muscular strength, toned muscles, and improved flexibility. It can also enhance core stability, which is vital for supporting the spine and maintaining good posture. Additionally, Pilates workouts can help alleviate back pain and improve body awareness, leading to a greater sense of balance and alignment.

A Comprehensive Exercise For Transforming Your Body

Pilates is a highly effective and comprehensive exercise method that offers transformative benefits for the body. Rooted in the principles of core strength, flexibility, and mind-body connection, Pilates targets various muscle groups, leading to a toned and sculpted physique. By focusing on controlled movements and proper alignment, this exercise helps improve posture and stability, reducing the risk of injuries and enhancing overall body awareness.

One of the unique aspects of Pilates is its adaptability, making it suitable for individuals of all fitness levels and ages. This exercise can be tailored in order to meet your specific needs and goals. Through a combination of mat exercises and the use of specialized equipment like the Reformer and Cadillac, this exercise engages muscles in a balanced and holistic manner, promoting long, lean muscles and increased flexibility.

Pilates is much more than just a workout; it is a transformative exercise method that enhances both the physical and mental aspects of your body. By focusing on core engagement, controlled movements, and mindfulness, this exercise works to strengthen and sculpt your body while improving flexibility and posture. It targets specific muscle groups, ensuring balanced development and reducing the risk of injuries. Moreover, Pilates promotes joint mobility, alleviating back pain, and fostering better body awareness. If you’re a beginner or a highly experienced fitness enthusiast, this exercise offers a personalized and adaptable approach to suit your needs and goals. Embrace the power of Pilates to unlock your body’s full potential, leading to a stronger, more flexible, and balanced you. Start your journey to holistic well-being with the transformative and rewarding practice of this exercise.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

https://www.youtube.com/watch?v=MEyLVxPYriw

Frequently Asked Questions

This exercise is a low-impact exercise method that focuses on strengthening the core muscles, improving flexibility, and promoting overall body alignment and balance.

Pilates engages the deep abdominal muscles and the muscles around the spine, promoting core strength and stability.

This exercise enhances joint mobility, increases flexibility, and fosters balanced muscle development, reducing the risk of imbalances and injuries.

Breath is integrated with movement in Pilates to promote better oxygenation of muscles, increase endurance, and reduce stress.

Yes, this exercise is highly adaptable and can be modified to suit individuals of various fitness levels and ages, making it accessible and beneficial for everyone.

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Can Barre Pilates Improve Athletic Performance?

Bronwen — Fri, 21 Jul 2023 05:00:10 +0000

Barre Pilates can contribute to improving athletic performance. By incorporating elements of strength, flexibility, balance, and core stability, barre Pilates can enhance overall physical fitness, which is beneficial for athletes in various sports. Barre Pilates exercises target specific muscle groups, improving muscular strength, endurance, and coordination. It helps to build a strong core, improve flexibility, and enhance body awareness, all of which can enhance athletic performance. Additionally, the focus on proper alignment and posture in barre Pilates can improve overall body mechanics, leading to more efficient movement patterns and reduced risk of injuries.

Does Barre Pilates Improve Flexibility And Mobility?

Barre Pilates can help improve flexibility and mobility. Barre Pilates incorporates a variety of exercises that focus on lengthening and stretching muscles, improving joint range of motion, and enhancing overall flexibility. The dynamic movements, stretches, and positions performed in barre Pilates target different muscle groups, helping to improve flexibility and mobility throughout the body.

The exercises in barre Pilates often involve elongating the muscles through movements like deep stretches, reaches, and extensions. These movements help to lengthen the muscles and increase their flexibility. Regular practice of barre Pilates can lead to improved flexibility in areas such as the hamstrings, hips, shoulders, and spine.

Additionally, the focus on proper body alignment and posture in barre Pilates helps to improve mobility. By strengthening the muscles surrounding the joints and improving stability, barre Pilates can enhance joint mobility and range of motion. This is particularly beneficial for individuals who may experience tightness or stiffness in certain areas of the body.

What Specific Muscle Groups Does Barre Pilates Target?

Barre Pilates targets a wide range of muscle groups throughout the body. Here are some specific muscle groups that are commonly engaged during barre Pilates exercises:

Core Muscles: Barre Pilates places a strong emphasis on the core muscles, including the deep abdominal muscles (transverse abdominis), obliques, and the muscles of the lower back. Core engagement is essential for maintaining stability, balance, and proper alignment during the exercises.
Glutes: Barre Pilates includes various exercises that target the gluteal muscles, including the gluteus maximus, gluteus medius, and gluteus minimus. These exercises help to strengthen and tone the buttocks.
Thighs: The quadriceps (front of the thighs) and hamstrings (back of the thighs) are actively engaged in many barre Pilates movements. Exercises – for instance leg lifts, squats, lunges, and pliés – target these muscle groups, helping to improve strength and definition.
Calves: The muscles of the calves, including the gastrocnemius and soleus, are activated during barre Pilates exercises that involve heel lifts, relevés, or movements that challenge the lower legs’ stability and balance.
Arms and Shoulders: Barre Pilates incorporates exercises that target the muscles of the arms and shoulders. Movements like bicep curls, tricep dips, and shoulder presses engage the muscles of the upper body, including the biceps, triceps, deltoids, and the muscles of the upper back.
Back and Postural Muscles: Many barre Pilates exercises focus on improving posture and strengthening the muscles of the upper and lower back. Movements like back extensions, rows, and spinal articulation help to develop strength, stability, and postural alignment.
Abdominals and Waist: Barre Pilates includes exercises that target the abdominals, including the rectus abdominis (six-pack muscles) and the obliques. Movements such as crunches, planks, and side bends engage these muscles, helping to improve core strength and definition.
Hip Muscles: The muscles around the hips, including the hip flexors and external rotators, are engaged during various barre Pilates exercises. These movements help to improve hip mobility, stability, and strength.

Can Barre Pilates Help With Balance And Coordination

Barre Pilates, with its combination of controlled movements, postural alignment, and stability challenges, is known to improve balance and coordination. The practice offers several benefits in this regard.

Firstly, barre Pilates focuses on strengthening the core muscles, including the deep stabilizing muscles of the abdomen and back. A strong core provides a very solid foundation for maintaining balance during various exercises and movements.

Isometric holds are an integral part of barre Pilates, where you hold specific positions or movements for an extended period. These holds require both physical and mental focus, contributing to improved stability and balance.

Proper body alignment is emphasized in barre Pilates, including maintaining a neutral spine, engaging the correct muscles, and distributing weight evenly. Increased awareness of alignment helps improve postural control, leading to better balance.

The lower body is a primary focus in many barre Pilates exercises. Targeting the legs, hips, and ankles through movements like leg lifts, lunges, and relevés challenges the muscles responsible for maintaining balance and coordination.

Barre Pilates promotes a mind-body connection, encouraging you to focus on the quality of movement, breath control, and precise execution of exercises. This heightened awareness and connection improve coordination and allow for better control of movements.

The practice incorporates small, controlled movements that specifically target muscle groups. These precise movements require coordination and balance as you engage the targeted muscles while maintaining stability and proper form.

Additionally, barre Pilates often utilizes props such as stability balls, resistance bands, and balance discs. These props challenge your proprioception, which is your body’s ability to sense and control its position in space. Proprioception training further enhances balance and coordination skills.

Barre Pilates can indeed help improve flexibility and mobility. The practice incorporates a variety of exercises that focus on lengthening and stretching muscles, improving joint range of motion, and enhancing overall flexibility.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, barre Pilates can contribute to improving athletic performance. By incorporating elements of strength, flexibility, balance, and core stability, barre Pilates enhances overall physical fitness, which is beneficial for athletes in various sports.

Barre Pilates exercises target specific muscle groups, improving muscular strength, endurance, and coordination. It helps to build a strong core, improve flexibility, and enhance body awareness, all of which can enhance athletic performance.

Barre Pilates focuses on key aspects such as core stability, muscular strength, flexibility, and balance. These elements are essential for athletes to perform at their best and reduce the risk of injuries.

Yes, barre Pilates can help with injury prevention in sports. By strengthening the muscles, improving flexibility, and enhancing body control, barre Pilates reduces the likelihood of muscle imbalances and compensatory movements that can lead to injuries.

Barre Pilates is suitable for athletes of various sports. Its versatile nature allows for modifications and variations to cater to different athletic needs and goals. Athletes can benefit from the cross-training effects of barre Pilates, improving their overall athletic performance.

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Is Pilates Suitable For People With Chronic Neck Pain?

Bronwen — Thu, 20 Jul 2023 05:00:42 +0000

Pilates can be suitable for people with chronic neck pain. Pilates exercises focus on strengthening and stabilizing the core muscles, including the muscles around the neck and shoulders. By improving core strength and posture, Pilates can help alleviate neck pain and promote better alignment.

However, it is important to approach Pilates with caution and work with a qualified instructor who is able to tailor the exercises to your specific needs and limitations. They can modify the exercises to avoid any movements or positions that may aggravate your neck pain. It is also wise to consult with a healthcare professional, for example a physical therapist or chiropractor, to ensure that Pilates is appropriate for your condition and to receive guidance on proper technique and modifications.

It’s important to listen to your body and communicate any discomfort or pain during the practice. Begin with gentle exercises and slowly increase the intensity as your strength and flexibility improve. Remember to maintain proper alignment and avoid straining the neck or overextending the spine.

Are There Specific Pilates Exercises That Target Neck Pain Relief?

Yes, there are specific Pilates exercises that can target neck pain relief. Here are some examples:

Neck Retraction: This exercise involves gently pulling the chin inward, lengthening the back of the neck. It helps improve posture and strengthens the muscles that support the neck.
Shoulder Rolls: Rolling the shoulders forward and backward in a circular motion can help release tension in the neck and shoulders, promoting relaxation.
Scapular Retraction: By squeezing the shoulder blades together and then releasing, you can strengthen the muscles between the shoulder blades and improve upper back and neck stability.
Upper Trapezius Stretch: This stretch focuses on relieving tension in the upper trapezius muscle. Gently pulling the head to the side while maintaining proper alignment can help alleviate discomfort.
Cat-Camel Stretch: Moving the spine through flexion and extension in a controlled manner can improve spinal mobility and release tension in the neck and upper back.
Seated Spine Twist: Sitting with a tall spine and rotating the torso from side to side can release tension in the neck and upper back while improving spinal mobility.
Chin Tucks: This exercise involves gently tucking the chin inward without tilting the head. It helps strengthen the deep neck flexors and improve neck alignment and stability.
Supine Chest Lift: Lying on your back with the head and shoulders lifted off the mat, engaging the core and neck flexors can strengthen these muscles and improve neck stability.
Supine Arm Openings: This exercise focuses on opening the chest and stretching the shoulders. By lying on your back with arms outstretched and moving them overhead, you can release tension in the neck and shoulders.
Supported Bridge Pose: Lifting the hips off the mat and supporting the lower back with the hands can help release tension in the neck and upper back while engaging the core.

How Does Pilates Improve Posture And Neck Alignment?

Pilates is a highly effective exercise method that can improve posture and neck alignment through various mechanisms. One of the ways it achieves this is by focusing on core strengthening. Pilates targets the deep core muscles, including the abdominals, back muscles, and pelvic floor, which provide stability and support to the body. By developing a strong core, individuals can improve their overall posture and alignment, including the neck.

In addition to core strengthening, Pilates exercises also promote spinal mobility. The movements involved in Pilates, such as flexion, extension, rotation, and lateral flexion, help increase the mobility and flexibility of the spine. As the spine becomes more flexible, it can relieve tension and reduce strain on the neck, leading to improved posture.

Muscle balance is another important aspect of Pilates. The method aims to create a balanced relationship between muscles, targeting both the larger movement muscles and the smaller stabilizing muscles. By addressing muscle imbalances, Pilates helps correct poor posture and neck misalignment. Strengthening and lengthening the muscles around the neck and upper back contribute to better posture and alignment.

Pilates also emphasizes postural awareness. Through mindful movement and cues, individuals become more aware of their body positioning and can make conscious adjustments to improve their posture and neck alignment. This increased awareness carries over into daily life, fostering better posture habits.

Specific exercises in Pilates target the neck muscles, such as the deep neck flexors and extensors. These exercises strengthen and lengthen the neck muscles, promoting better neck alignment and reducing strain. Proper alignment of the neck plays a vital role in overall postural improvement.

Relaxation and stress reduction techniques are integral parts of Pilates. The method incorporates breathing techniques and relaxation exercises that help lower stress and tension in the body, including the neck and shoulders. By releasing muscular tension and promoting relaxation, Pilates supports better posture and neck alignment.

Finally, Pilates emphasizes the mind-body connection. It encourages individuals to focus on proper alignment and movement control, developing a strong connection between the mind and body. This connection enables individuals to consciously engage the correct muscles and maintain proper alignment, resulting in improved posture and neck alignment.

Pilates can be a suitable exercise method for individuals with chronic neck pain. By focusing on core strengthening, Pilates helps improve overall posture and alignment, including the neck. It promotes spinal mobility, targeting the flexibility of the spine and reducing strain on the neck. Pilates also addresses muscle imbalances, enhancing muscle balance and supporting better posture.

Additionally, the method emphasizes postural awareness, allowing individuals to make conscious adjustments for improved alignment. Specific exercises target the neck muscles, promoting better neck alignment and reducing strain. Relaxation techniques in Pilates help release tension and lower stress levels. The mind-body connection in Pilates enhances proper alignment and movement control.

However, it is crucial to approach Pilates with caution and seek guidance from a qualified instructor. Consulting with a healthcare professional is advisable to ensure the appropriateness of Pilates for individual conditions. By practicing Pilates with proper form and modifications, individuals can experience improved posture, reduced neck pain, and enhanced overall well-being.

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Frequently Asked Questions

Yes, Pilates can be beneficial for individuals with chronic neck pain. By focusing on core strengthening, improving posture, and targeting neck muscles, Pilates helps alleviate pain and promote better alignment.

Yes, there are specific Pilates exercises that target neck pain relief. Exercises such as neck retractions, scapular retractions, and upper trapezius stretches can strengthen and lengthen the neck muscles, promoting better alignment and reducing pain.

It is wise to consult with a healthcare professional, such as a physical therapist or chiropractor, before starting Pilates for chronic neck pain. They can provide guidance on the appropriateness of Pilates for your condition and offer recommendations for modifications or additional treatments.

When practicing Pilates with chronic neck pain, it’s important to listen to your body and avoid any exercises or movements that worsen your symptoms. Work with a qualified Pilates instructor who can provide modifications and guide you through proper technique to prevent further strain on the neck.

Pilates can improve neck alignment and posture in individuals with chronic neck pain. By strengthening the core muscles, promoting spinal mobility, and enhancing muscle balance, Pilates helps align the neck and improve overall posture. Regular practice can lead to reduced pain and better postural habits.

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Can Barre Pilates Help With Body Alignment During Pregnancy?

Bronwen — Mon, 17 Jul 2023 05:00:32 +0000

Barre Pilates can be beneficial for maintaining proper body alignment during pregnancy. The exercises in barre Pilates focus on strengthening the core muscles, improving posture, and enhancing overall body alignment. By practicing barre Pilates, pregnant women can develop better body awareness and stability, which can help alleviate discomfort and promote optimal body alignment during pregnancy. However, it’s important to consult with a healthcare professional or a certified prenatal fitness instructor before starting any exercise program during pregnancy to ensure safety and suitability for individual circumstances.

Can I Continue Practicing Barre Pilates During Pregnancy?

Before making any decisions regarding your fitness routine during pregnancy, it’s important to consult with your healthcare provider or a qualified prenatal fitness specialist. They will be able to provide personalized guidance based on your specific health status and any potential risks or considerations associated with your pregnancy.

In general, exercise during pregnancy is considered beneficial for both the mother and the baby, as it can help maintain a healthy weight, reduce pregnancy discomfort, and improve overall well-being. However, the safety and appropriateness of specific exercises, such as barre Pilates, can vary depending on various factors.

Barre Pilates combines elements of ballet, Pilates, and strength training, focusing on improving flexibility, strength, and body awareness. While many pregnant women can continue some form of Pilates during pregnancy, it’s important to modify certain exercises to accommodate the changes in your body and to avoid activities that may pose a risk.

Here are a few general considerations to keep in mind if you’re considering continuing barre Pilates during pregnancy:

Consult your healthcare provider: Always discuss your exercise plans with your healthcare provider to ensure there are no contraindications or specific restrictions based on your individual health and pregnancy.
Find a prenatal-friendly instructor: Look for a qualified instructor who has experience working with pregnant women. They will be able to guide you through modifications and appropriate exercises that are safe for pregnancy.
Modify your routine: As your pregnancy progresses, your body goes through changes that affect your balance, joint stability, and abdominal muscles. Work with your instructor to modify exercises that avoid excessive strain on your joints, minimize the risk of falling, and prevent excessive abdominal pressure.
Be cautious with certain movements: Avoid exercises that encompass lying flat on your back for extended periods, as this can potentially decrease blood flow to the uterus. Instead, use props or perform exercises in a semi-reclined position to maintain good blood circulation.
Listen to your body: Pay attention to how your body feels during exercise. If you experience any pain, dizziness, or discomfort, stop and consult your healthcare provider.

Are There Specific Barre Pilates Exercises That Can Help Improve Body Alignment While Pregnant?

During pregnancy, specific Barre Pilates exercises can be beneficial for improving body alignment. These exercises primarily target core strength, posture improvement, and overall body awareness. However, it’s crucial to recognize that each woman’s pregnancy is unique. Therefore, it’s important to consult with a healthcare provider or a qualified prenatal fitness specialist before attempting any new exercises. They can offer personalized guidance based on individual needs and considerations.

Here are a few examples of Barre Pilates exercises that may help enhance body alignment during pregnancy:

Pelvic Tilt: Begin by standing with your feet hip-width apart and placing your hands on your hips. Engage your abdominal muscles and gently tilt your pelvis forward and backward. Concentrate on keeping a neutral spine during the entire movement.
Standing Leg Lifts: Stand upright next to a barre or sturdy support. Hold onto the barre for balance and lift one leg to the side while keeping your pelvis stable and your core engaged. Lower the leg back down and repeat the movement on the other side.
Plie Squats: Start by standing with your feet wider than hip-width apart, toes turned slightly outward. Make sure that you engage your core, keeping your back straight, and lower into a squat position, ensuring that your knees track over your toes. Return to the beginning position and repeat the movement.
Modified Push-Ups: Place your hands shoulder-width apart on an elevated surface, such as a sturdy barre or countertop. Step back into a modified push-up position, ensuring that your body forms a straight line from head to heels. Bend your elbows and then lower your chest toward the barre, then push back up to the starting position.
Cat-Cow Stretch: Assume a position on your hands and knees, aligning your wrists directly under your shoulders and your knees under your hips. Inhale deeply and arch your back, lifting your chest and tailbone toward the ceiling (Cow Pose). Breathe out and round your back, tucking your chin and tailbone under (Cat Pose). Repeat this gentle spinal movement, focusing on maintaining stability and alignment.

Practicing barre Pilates can be beneficial for improving body alignment during pregnancy. The exercises in barre Pilates target core strength, posture improvement, and overall body awareness, which can contribute to better alignment and stability. However, it’s crucial to consult with a healthcare provider or a certified prenatal fitness specialist before commencing or continuing any exercise routine during pregnancy to ensure safety and suitability for individual circumstances. They can provide personalized guidance and help modify exercises as needed. By incorporating specific barre Pilates exercises into a prenatal fitness routine, pregnant women can enhance body alignment, alleviate discomfort, and promote overall well-being.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Barre Pilates focuses on strengthening core muscles, improving posture, and enhancing body awareness, which can contribute to better alignment during pregnancy.

Yes, exercises like pelvic tilts, standing leg lifts, plie squats, modified push-ups, and cat-cow stretches in Barre Pilates can help improve body alignment during pregnancy.

While many pregnant women can safely practice Barre Pilates, it’s important to consult with a healthcare provider or prenatal fitness specialist for personalized guidance and to ensure suitability based on individual circumstances.

Yes, by strengthening core muscles and improving posture, Barre Pilates can help alleviate postural issues such as rounded shoulders, excessive lordosis (swayback), and anterior pelvic tilt that are commonly experienced during pregnancy.

The frequency of Barre Pilates practice during pregnancy may vary based on individual needs and preferences. It’s generally recommended to engage in regular, moderate exercise, including Barre Pilates, most days of the week, but it’s important to consult with a healthcare provider for personalized recommendations.

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Can Pilates Benefit Individuals With Scoliosis?

Bronwen — Fri, 14 Jul 2023 05:00:28 +0000

Pilates can be beneficial for individuals with scoliosis, which is a condition characterized by an abnormal curvature of the spine, which can cause imbalances in muscle strength and flexibility. Pilates, with its focus on core strength, flexibility, and body awareness, can help improve posture, alignment, and overall body symmetry, which can be particularly helpful for individuals with scoliosis.

Here are some potential benefits of Pilates for individuals with scoliosis:

Core Strengthening: Pilates exercises target the deep abdominal muscles, pelvic floor, and back muscles, which can help strengthen the core. A strong core provides stability and support for the spine, enhancing posture and reducing strain on the affected areas.
Improved Flexibility: Pilates incorporates stretching exercises that can help improve flexibility and joint mobility. Increasing flexibility can help alleviate muscle imbalances and reduce the severity of the spinal curvature.
Body Awareness: Pilates emphasizes body awareness and proper alignment. Through Pilates exercises, individuals with scoliosis can develop a better understanding of their body’s alignment and learn to make adjustments to improve their posture and alignment throughout their daily activities.
Balanced Muscle Development: Scoliosis can lead to muscle imbalances due to the asymmetrical nature of the condition. Pilates exercises aim to promote balanced muscle development by working both sides of the body equally. This can help improve muscular symmetry and reduce muscular imbalances.
Pain Relief: While Pilates may not directly treat the curvature of the spine, it can help alleviate pain associated with scoliosis. Strengthening the core and improving holistic body alignment can help reduce strain on the spine, leading to decreased discomfort.

What Causes Scoliosis?

As we said above, scoliosis is a condition that is characterized by an unusual curvature of the spine, and its causes can vary. Based on the underlying cause, scoliosis can be classified into different types. The most common type is idiopathic scoliosis, which accounts for about 80% of cases. Idiopathic scoliosis refers to cases where the cause is unknown. It typically emerges during adolescence and affects both boys and girls, even though girls are more likely to experience progressive curves.

Another type is congenital scoliosis, which is present at birth and arises from abnormal spinal development during foetal growth. It is caused by vertebral abnormalities, such as partially formed or fused vertebrae.

Neuromuscular scoliosis is associated with neurological or muscular conditions that affect muscle control and coordination. Conditions like cerebral palsy, muscular dystrophy, spinal muscular atrophy, and spina bifida can contribute to the development of neuromuscular scoliosis.

Degenerative scoliosis, also known as adult-onset scoliosis, occurs later in life due to age-related degenerative changes in the spine. Conditions such as osteoporosis, spinal stenosis, and arthritis can contribute to the development of degenerative scoliosis.

Some genetic syndromes are associated with scoliosis as one of their features, leading to what is called syndromic scoliosis. Examples of such syndromes include Marfan syndrome, Down syndrome, and Ehlers-Danlos syndrome.

Additionally, scoliosis can develop as secondary scoliosis in response to an underlying factor or event. This could include a spinal injury, surgical intervention, or an imbalance in leg length.

Identifying the cause of scoliosis is important in determining appropriate treatment approaches. Medical professionals conduct thorough evaluations, including medical history, physical examination, and imaging tests, to diagnose the underlying cause and guide treatment decisions accordingly.

Are There Any Specific Pilates Exercises That Are Beneficial For Scoliosis?

There are specific Pilates exercises that can be beneficial for individuals with scoliosis. However, it’s important to note that the specific exercises should be tailored to each individual’s needs and the severity of their scoliosis. Working with a qualified Pilates instructor who has experience working with scoliosis is recommended to ensure safe and effective exercise selection. Here are some general Pilates exercises that are often recommended for individuals with scoliosis:

Pelvic Tilts: This exercise helps develop awareness of the pelvic alignment and engages the deep core muscles. Lie down on your back with your knees bent and feet flat on the floor. Inhale to prepare, then exhale and tilt the pelvis to press your lower back gently into the floor. Inhale to return to neutral position. Repeat several times.
Single Leg Stretch: This exercise targets abdominal and hip flexor strength while promoting stability and control. Lie on your back with knees bent and shins parallel to the floor. Bring one of your knees towards your chest while extending the opposite leg straight. Switch legs while maintaining a stable torso. Continue alternating legs while breathing smoothly.
Spine Twist: This exercise helps improve spinal mobility and rotation. Sit up tall. Have your legs stretched straight out in front of you. Cross one leg over the other, placing the foot on the floor. Breathe in to lengthen the spine, then exhale and rotate your torso towards the crossed leg. Keep the spine tall and shoulders relaxed. Return to the centre and repeat on the other side.
Side Leg Lift Series: This exercise targets the muscles of the hip, buttocks, and outer thighs while promoting stability and alignment. Lie on your side with legs stacked and aligned with the torso. Lift your top leg to a very comfortable height while maintaining stability in the torso. Lower the leg with control. Repeat several times on each side.
Cat-Camel Stretch: This exercise helps improve spinal mobility and promotes spinal alignment. Start off on all fours with your hands under your shoulders and your knees under your hips. Inhale, arch your back, and then lift your head and tailbone towards the ceiling (cat position). Exhale, drop your head, and round your back, bringing your tailbone under (camel position). Repeat the movement smoothly, focusing on the articulation of the spine.
Chest Expansion: This exercise helps open the chest, stretch the front of the shoulders, and improve posture. Stand tall with your arms extended forward at shoulder height. Inhale to prepare, then exhale and draw your shoulder blades down while opening your arms wide to the sides. Inhale to return to the starting position. Repeat several times.

Pilates can offer numerous benefits for individuals with scoliosis. It can help strengthen the core muscles, improve flexibility, promote body awareness, and facilitate balanced muscle development. While it may not directly correct the spinal curvature associated with scoliosis, Pilates can contribute to better posture, alignment, and pain relief. It is essential to work with a qualified Pilates instructor who can design a customized program based on the individual’s specific needs and scoliosis severity. Additionally, identifying the underlying cause of scoliosis is crucial for appropriate treatment approaches, and medical professionals can conduct thorough evaluations to determine the cause and guide treatment decisions accordingly.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

No, Pilates cannot cure scoliosis. However, it can help improve posture, alignment, and muscle imbalances associated with scoliosis, leading to potential benefits such as pain relief and enhanced body awareness.

It is quite wise to consult with a healthcare professional or physical therapist prior to starting any new exercise program, including Pilates, especially if you have scoliosis. They can offer personalized guidance based on your specific condition and recommend appropriate modifications or precautions.

When performed correctly and under the guidance of a qualified instructor, Pilates is generally safe for individuals with scoliosis. However, it is essential to work with an experienced instructor who can tailor the exercises to your needs and monitor your form to ensure that Pilates does not worsen your condition.

The timeline for seeing results from Pilates for scoliosis can vary depending on various factors, including the severity of the scoliosis, individual progress, consistency of practice, and adherence to proper technique. Some individuals may notice improvements in posture, strength, and flexibility within a few weeks to a few months of regular Pilates practice.

Yes, besides Pilates, other exercises and therapies can also benefit individuals with scoliosis. These may include physical therapy, yoga, specific stretching techniques, and targeted strength training exercises. It is best to consult with a healthcare professional or physical therapist to determine the most suitable options based on your specific condition and needs.

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Will Barre Pilates Help Me Build Strength?

Bronwen — Tue, 27 Jun 2023 05:00:53 +0000

Barre Pilates is a popular exercise method that combines elements of ballet, Pilates, and strength training. It incorporates the use of a ballet barre for support and utilizes small, controlled movements to target specific muscles. One common question many people have is, “Will Barre Pilates help me build strength?” In today’s article, we will explore the ways in which Barre Pilates can contribute to building strength and toning the body.

Targeted Muscle Engagement

One of the key aspects of Barre Pilates is its focus on targeted muscle engagement. The exercises in a Barre Pilates class are designed to isolate and activate specific muscle groups. By performing repetitive and precise movements, you can effectively work muscles that are often neglected in traditional workouts. This targeted approach helps to build strength and definition in areas such as the arms, legs, glutes, and core.

Isometric Contractions

Barre Pilates incorporates a significant number of isometric contractions, which involve holding a static position while engaging the muscles. These contractions help to build muscular endurance and strength. For example, in a typical Barre Pilates class, you may hold a plie squat position or perform a static lunge while engaging the muscles of the legs and glutes. These sustained contractions challenge the muscles and promote strength development.

Small Range Of Motion

In Barre Pilates, movements are often performed with a small range of motion, which intensifies the muscle engagement. By working within a limited range, you increase the time under tension for the muscles, leading to strength gains. The small, controlled movements in Barre Pilates can be particularly effective in targeting and sculpting specific muscle groups, such as the inner thighs, outer thighs, and glutes.

Use Of Bodyweight And Props

Barre Pilates primarily relies on bodyweight exercises, which can effectively build strength and muscle tone. By using your own bodyweight as resistance, you can develop functional strength that translates into daily activities. Additionally, some Barre Pilates classes incorporate props such as resistance bands, light weights, or exercise balls. These props can add an extra challenge and resistance, further enhancing muscle strength development.

Core Strengthening

A strong core is critical for overall strength and stability. Barre Pilates places significant emphasis on core engagement throughout the exercises. Many movements in Barre Pilates require a stable and engaged core to maintain proper form and balance. By consistently practicing Barre Pilates, you can strengthen the deep abdominal muscles, obliques, and back muscles, leading to improved core strength and stability.

Full-Body Conditioning

While Barre Pilates is known for its focus on specific muscle groups, it also provides a full-body workout. The exercises in Barre Pilates engage multiple muscle groups simultaneously, promoting overall body conditioning. By incorporating movements that involve the arms, legs, core, and upper body, you can achieve balanced muscle development and a sculpted physique.

Progression And Challenge

As you become more proficient in Barre Pilates, you can progress to more challenging variations of the exercises. Barre Pilates offers options for increasing the difficulty level, such as adding ankle weights, increasing the range of motion, or performing movements on an unstable surface. These progressions help to continuously challenge your muscles and stimulate strength gains.

Mind-Body Connection

Barre Pilates not only focuses on physical strength but also emphasizes the mind-body connection. The precise movements and controlled breathing techniques require concentration and mindfulness. By developing a strong mind-body connection, you can enhance the effectiveness of the exercises and optimize muscle engagement, leading to improved strength development.

Barre Pilates can indeed help build strength. Through targeted muscle engagement, isometric contractions, small range of motion, use of bodyweight and props, core strengthening, full-body conditioning, progression, and the mind-body connection, Barre Pilates offers a comprehensive approach to strength development and toning. Incorporating Barre Pilates into your fitness routine can lead to improved muscle strength, endurance, and overall body sculpting. So, lace up your ballet shoes, grab a barre, and get ready to experience the strength-building benefits of Barre Pilates.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, Barre Pilates can help build muscle strength by targeting specific muscle groups through isometric contractions, small range of motion exercises, and bodyweight resistance.

Absolutely! Barre Pilates is suitable for both men and women and can effectively build strength by engaging and challenging various muscle groups throughout the body.

No, prior ballet experience is not necessary. Barre Pilates exercises are designed to be accessible to individuals of all fitness levels and backgrounds.

Yes, Barre Pilates is known for its ability to tone and sculpt muscles, particularly in areas such as the arms, legs, glutes, and core, through targeted muscle engagement and precise movements.

While Barre Pilates alone can provide significant strength-building benefits, incorporating a variety of exercises and training methods can offer a well-rounded approach to overall strength development. Combining Barre Pilates with other forms of strength training can enhance your results and provide a diverse range of challenges for your muscles.

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Are There Pilates Exercises For Improving Flexibility In The Hips?

Arthur Barkhuysen — Fri, 23 Jun 2023 05:00:23 +0000

Improving flexibility in the hips is a common goal for many individuals, and Pilates offers a variety of exercises that can help enhance hip mobility and flexibility. Regular practice of these exercises can provide numerous benefits, including increased range of motion, reduced tightness, and improved overall function of the hip joints. Below are some Pilates exercises that target hip flexibility:

Hip Rolls

Lie back comfortably with your knees bent and feet flat on the mat. Place your arms by your sides. Breathe in to prepare, and as you exhale, engage your abdominal muscles and peel your spine off your mat, one vertebra at a time. Continue lifting until your hips are off the mat, and your body is in a straight line from your knees to your shoulders. Inhale at the top, and as you exhale, roll your spine back down to the mat. Repeat the movement, focusing on articulating through the spine and feeling the gentle stretch in your hip flexors.

Swan

Lie down on your stomach with your legs extended behind you and your hands placed on the mat, just below your shoulders. Engage your core and lengthen your spine. Inhale to prepare, and as you exhale, press through your hands and lift your upper body off the mat, keeping your gaze forward. Allow your hips to relax and gently press into the mat. Inhale at the top, and as you exhale, lower your body back down to the mat. Repeat the movement, focusing on opening up through the front of the hips.

Hip Circles

Start by lying on your back with your legs extended. Bring your right knee towards your chest, holding onto your shin or behind your thigh. Inhale to prepare, and as you exhale, circle your right knee out to the side, down towards the mat, and back towards your chest. Repeat the circular motion several times in one direction, and then switch to the other direction. This exercise helps to mobilize and stretch the hip joint, promoting greater flexibility.

Pigeon Pose

Begin in a kneeling position with your hands on the mat in front of you. Slide your right knee forward and place it behind your right wrist. Extend your left leg straight back, keeping your toes pointed. Square your hips as much as possible and slowly lower your upper body towards the mat, resting on your forearms or forehead. Hold the position and breathe deeply, allowing the hip of your bent leg to relax and open up. Repeat on the other side.

Leg Circles

Lie down comfortably on your back with your arms by your sides and your legs stretched out. Lift your right leg towards the ceiling, engaging your core muscles. Inhale to prepare, and as you exhale, circle your right leg outward, down and around towards the left, and back up to the starting position. Repeat the circular motion several times in one direction, and then switch to the other direction. Focus on maintaining control and stability in your core while feeling the stretch and movement in your hip joint.

Figure Four Stretch

Lie down on your back with your knees bent and feet flat on the mat. Cross your right ankle over your left knee, creating a figure four shape. Reach your hands through the space between your legs and then interlace your fingers behind your left thigh. Gradually pull your left thigh towards your chest, feeling the stretch in your right hip. Hold the position for a few breaths, and then switch sides. This stretch assists with releasing tension in the hip muscles and improves flexibility.

Side-Lying Leg Lifts

Lie down on your side with your legs extended and stacked on top of each other. Rest your head on your bottom arm and put your top hand on the mat in front of you for support. Inhale to prepare, and as you exhale, lift your top leg towards the ceiling, keeping it straight. Inhale at the top, and as you exhale, lower your leg back down. Repeat the movement, focusing on engaging the muscles of your outer hip and feeling the stretch in your inner thigh. Switch sides and repeat.

Frog

Start on your hands and knees, aligning your hands under your shoulders and your knees under your hips. Separate your knees wider than hip-width apart and flex your feet. Slowly lower your hips towards the mat, keeping your arms straight. Really feel the stretch in your hips and inner thighs. Hold the position and breathe deeply. To intensify the stretch, gently rock your hips back and forth or from side to side.

Remember to listen to your body and work within your range of motion. It’s important to avoid any pain or discomfort during these exercises. If you have any specific concerns or injuries, it’s advisable to consult with a certified Pilates instructor or a healthcare professional before attempting these exercises. Regular practice of these Pilates exercises can gradually enhance flexibility in the hips and contribute to improved overall mobility and function.

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Yes, Pilates offers a range of exercises that target hip flexibility. Some examples include Hip Rolls, Swan, Hip Circles, Pigeon Pose, and Leg Circles.

Hip Rolls involve articulating the spine and lifting the hips off the mat. This movement helps stretch the hip flexors and promotes greater range of motion in the hips.

Pigeon Pose in Pilates helps open up the hip joint and stretch the muscles around the hips. Regular practice can lead to increased hip flexibility and improved mobility.

Yes, Leg Circles target the hip joint and the surrounding muscles. By performing controlled circular movements with the leg, this exercise helps to improve flexibility and range of motion in the hips.

Swan involves lifting the upper body off the mat, which helps to stretch the front of the hips. Regular practice of Swan can improve hip flexibility and reduce tightness in the hip flexor muscles.

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Does Pilates Require A Lot Of Physical Strength?

Bronwen — Thu, 01 Jun 2023 05:00:24 +0000

Pilates is a type of exercise which focuses on core strength, flexibility, and body awareness. While it does require some level of physical strength, it is accessible to individuals of various fitness levels. In this article, we will explore the physical strength requirements in Pilates, how it helps build strength, and the benefits it offers to the body.

Core Strength

Pilates places a strong emphasis on developing core strength, which refers to the muscles in the abdomen, lower back, and pelvic floor. Core strength is essential for maintaining proper alignment, stability, and balance in the body. Through specific exercises that engage the deep core muscles, for example the transverse abdominis and the multifidus, Pilates helps strengthen and stabilize the core, creating a solid foundation for movement.

Full-Body Strength

Although Pilates is known for its focus on the core, it is a full-body workout that targets multiple muscle groups simultaneously. Many Pilates exercises involve movements that engage the arms, legs, glutes, and back muscles. By incorporating exercises that work the entire body, Pilates helps to improve overall strength and muscular endurance. Over time, consistent Pilates practice can lead to a stronger and more toned physique.

Resistance Training

Pilates exercises often utilize various types of resistance, such as springs on the Pilates reformer or resistance bands. This resistance adds an additional challenge to the exercises, requiring the muscles to work harder. By incorporating resistance training, Pilates helps build muscular strength and endurance, improving overall physical fitness. The controlled and precise movements in Pilates also contribute to building strength efficiently.

Stability And Balance

Pilates exercises are designed to promote stability and balance throughout the body. Many exercises are performed in positions that require the engagement of multiple muscle groups to maintain control and alignment. The focus on stability and balance helps to develop strength in the deep stabilizing muscles, such as the muscles of the core, hips, and shoulders. Improved stability and balance not only enhance physical strength but also reduce the risk of injuries in daily activities.

Adaptability To Different Fitness Levels

One of the fantastic things about Pilates is its adaptability to different fitness levels. If you are a just a beginner or an advanced exerciser, Pilates exercises can be modified to suit your individual needs and abilities. The intensity and resistance of the exercises can be adjusted, allowing individuals to gradually build strength and progress at their own pace. Pilates instructors are skilled at providing modifications and variations to ensure that individuals can safely and effectively build strength based on their current fitness level.

Mind-Body Connection

Pilates places a very strong emphasis on the mind-body connection. The exercises are performed with focused attention, precision, and controlled breathing. This mindful approach allows individuals to engage their muscles more effectively, maximizing the benefits of each movement. The mind-body connection in Pilates not only improves physical strength but also enhances body awareness, coordination, and overall movement quality.

Functional Strength

In addition to improving physical strength, Pilates focuses on developing functional strength, which is the strength required for everyday activities. The exercises in Pilates often mimic movements that we perform in our daily lives, such as lifting, reaching, and bending. By strengthening the muscles involved in these functional movements, Pilates helps to improve overall functional fitness and supports injury prevention.

Low-Impact Nature

Another benefit of Pilates is its low-impact nature. Many Pilates exercises are performed in a supine or seated position, reducing the stress on the joints. This makes Pilates a suitable form of exercise for individuals with joint conditions or those looking for a gentle yet effective workout. Despite being low-impact, Pilates still provides an excellent opportunity to build physical strength and improve overall fitness.

While Pilates does require a certain level of physical strength, it is a highly adaptable form of exercise that can be modified to suit different fitness levels. Through its focus on core strength, full-body engagement, stability, and mind-body connection, Pilates helps individuals develop functional strength, improve overall physical fitness, and enhance body awareness. Embrace Pilates as part of your fitness routine, and you’ll experience the positive effects of improved strength and well-being in your body.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Does Pilates require a lot of physical strength?

Pilates does require some level of physical strength, but it is accessible to individuals of various fitness levels. While it focuses on developing core strength, it is a full-body workout that targets a number of different muscle groups simultaneously. The exercises can be modified to suit different fitness levels, allowing individuals to gradually build strength over time.

What are the main areas of the body that Pilates helps strengthen?

Pilates primarily focuses on strengthening the core muscles, including the abdominal, lower back, and pelvic floor muscles. However, it is a full-body workout that engages various muscle groups, including the arms, legs, glutes, and back. By incorporating exercises that work the entire body, Pilates helps improve overall strength and muscular endurance.

Can beginners with limited physical strength practice Pilates?

Yes, beginners with limited physical strength can practice Pilates. Pilates exercises can be modified to suit individual needs and abilities. Instructors provide variations and adjustments to accommodate different fitness levels, allowing beginners to start at their own pace and gradually build strength over time.

Does Pilates use resistance training to build strength?

Yes, Pilates incorporates resistance training. Various equipment, such as the Pilates reformer or resistance bands, can be utilised to add resistance to the exercises. This additional challenge requires the muscles to work harder, helping to build strength and improve overall physical fitness.

Does Pilates help improve functional strength?

Yes, Pilates focuses on developing functional strength, which is the strength required for everyday activities. The exercises in Pilates often mimic movements performed in daily life, such as lifting, reaching, and bending. By strengthening the muscles involved in these functional movements, Pilates helps improve overall functional fitness and supports injury prevention.

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Are There Specific Pilates Exercises For Targeting Certain Muscle Groups?

Bronwen — Mon, 15 May 2023 06:00:42 +0000

Pilates exercises are well known for their ability to target specific muscle groups and promote overall strength, flexibility, and body awareness. By focusing on precise movements and engaging the core, Pilates can effectively work various muscle groups. Here’s a comprehensive guide highlighting specific Pilates exercises that target different muscle groups:

Core Muscles

Pilates Hundred: Lie on your back, lift your head and shoulders, extend your legs, and pulse your arms up and down while breathing in for a total of five counts and breathing out for five. This exercise engages the deep core muscles and helps build abdominal strength.
Roll Up: Start lying on your back, reach your arms overhead, and slowly roll up to a seated position, articulating through the spine. The roll-up targets the entire core, including the rectus abdominis and the obliques.

Glutes And Hips

Bridge: Lie down on your back. Bend your knees and then lift your hips off the mat while squeezing your glutes. The bridge exercise targets the gluteus maximus, hamstrings, and lower back.
Clamshell: Lie down on your side with your knees bent and feet together. Open and close your top knee while keeping your feet touching. This exercise activates the gluteus medius, which helps stabilize the hips.

Back And Spine

Swimming: Lie on your stomach, extend your arms and legs, and alternate lifting opposite arm and leg off the mat while keeping your core engaged. The swimming exercise strengthens the erector spinae and other back muscles.
Spine Twist: Sit tall with your legs extended, twist your torso to one side, and then to the other side while keeping your spine lengthened. The spine twist exercise targets the obliques and improves spinal mobility.

Legs And Thighs

Single Leg Circles: Lie on your back, lift one leg toward the sky, and draw circles in the air with your leg. Reverse the direction. This exercise engages the hip flexors, quadriceps, and inner and outer thighs.
Pilates Chair Squats: Stand in front of a chair with your feet hip-distance apart, bend your knees, and sit back into a squat position. Press through your heels to get back to a standing position. Chair squats target the quadriceps, hamstrings, and glutes.

Arms And Shoulders

Pilates Push-Up: Begin in a plank position, lower your body while keeping your elbows close to your sides, and then push back up. The Pilates push-up targets the chest, triceps, and shoulders.
Tricep Dips: Sit on the very edge of your chair. Put your hands beside your hips and lower your body by bending your elbows. Tricep dips strengthen the triceps and shoulders.

Chest And Upper Back

Chest Expansion: Stand tall with your arms extended behind you and interlace your fingers. Lift your arms while opening your chest. The chest expansion exercise targets the chest, upper back, and shoulders.
Scapular Retraction: Stand or sit with your arms extended in front of you, retract your shoulder blades, and squeeze them together. This exercise helps improve posture and strengthens the upper back muscles.

Inner Thighs And Pelvic Floor

Pilates Frog: Lie on your back with the soles of your feet together and knees open to the sides. Lift your feet off the mat while keeping your pelvis stable. The Pilates frog exercise targets the inner thighs and pelvic floor muscles.
Pelvic Curl: Lie comfortably on your back with your knees bent and your feet standing hip-distance apart. Lift your hips off the mat, articulating through the spine, and slowly roll your spine back down to the mat. The pelvic curl exercise targets the glutes, hamstrings, and lower back while also promoting spinal mobility.

Balance And Stability

Single Leg Balance: Stand on one leg while keeping your core engaged and your standing leg slightly bent. This exercise will challenge your balance and activates the muscles in your standing leg, including the glutes and quadriceps.
Side Plank: Lie comfortably on your side with your elbow directly under your shoulder. Lift up your hips off the mat and hold the position. The side plank strengthens the obliques, shoulders, and stabilizing muscles of the core.

Flexibility And Mobility

Swan Dive: Lie on your stomach, place your hands beside your shoulders, and lift your chest off the mat while lengthening your spine. The swan dive exercise enhances back extension and promotes spinal flexibility.
Mermaid Stretch: Sit with one leg bent to the side and the other leg extended. Reach one arm overhead and side bend towards the extended leg. The mermaid stretch improves side flexibility and stretches the side body.

Remember to perform these exercises with proper form and technique. It is advisable to learn Pilates exercises from a qualified instructor to ensure correct alignment and prevent injuries. As you progress, gradually increase the intensity, duration, or resistance of the exercises to continue challenging your muscles and advancing your practice.

Incorporating these Pilates exercises into your workout routine can help you target specific muscle groups, improve overall strength, flexibility, and posture, and enhance body awareness. Enjoy the benefits of Pilates as you engage in these exercises and continue to explore the vast repertoire that Pilates offers.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

Are there Pilates exercises that specifically target the core muscles?

Yes, Pilates is known for its emphasis on core strength. Exercises like the Pilates Hundred and Roll Up engage the deep core muscles, including the abdominals, obliques, and lower back, helping to develop a strong and stable core.

Can Pilates exercises help tone and strengthen the glutes and hips?

Absolutely! Pilates offers exercises such as the Bridge and Clamshell that specifically target the gluteal muscles. These exercises work to strengthen and tone the glutes, hamstrings, and muscles surrounding the hips for improved stability and mobility.

Are there Pilates exercises that focus on the back and spine?

Yes, Pilates includes exercises that promote back and spinal strength. The Swimming exercise and Spine Twist help strengthen the back muscles, including the erector spinae, and improve spinal mobility and flexibility.

Can Pilates exercises help target and tone the legs and thighs?

Certainly! Pilates offers exercises like Single Leg Circles and Pilates Chair Squats that engage the leg muscles, including the quadriceps, hamstrings, inner and outer thighs. These exercises help improve leg strength, tone, and flexibility.

Are there Pilates exercises that specifically target the arms and shoulders?

Yes, Pilates incorporates exercises that focus on upper body strength. The Pilates Push-Up and Tricep Dips engage the muscles in the arms, shoulders, and upper back, promoting strength and toning in these areas.

The post Are There Specific Pilates Exercises For Targeting Certain Muscle Groups? appeared first on Trifocus Fitness Academy.

What Are Some Common Barre Pilates Exercises?

Bronwen — Tue, 09 May 2023 06:00:28 +0000

Barre Pilates is a popular form of exercise that combines elements of Pilates, ballet, and yoga to create a low-impact workout that can improve strength, flexibility, and balance. In this article, we’ll explore some of the most common barre Pilates exercises and their benefits.

Plie Squat

The plie squat is a classic barre exercise that works the muscles in your legs, glutes, and core. To perform a plie squat, stand with your feet slightly wider than hip-width apart and then turn your toes outwards. Lower your body into a squatting position, making sure that you keep your knees in line with your toes. Then, straighten your legs to return to the starting position.

Chair Pose

The chair pose is a common barre Pilates exercise that can help improve leg and core strength, as well as balance and stability. Here are some tips for performing the chair pose correctly:

Stand with your feet together: Begin by standing with your feet together and then your arms at your sides.
Lower your body into a squatting position: From the standing position, slowly lower your body into a squatting position almost as if you were sitting back into an imaginary chair. Keep your back straight and your weight in your heels.
Make sure that you keep your knees in line with your toes: As you lower your body into the squatting position, make sure your knees are in line with your toes. This will help prevent injury and ensure that you are engaging the correct muscles.
Hold the pose for several seconds: Once you have reached the lowest point of the squat, hold the pose for several seconds. This will help build strength and endurance in the muscles of your legs and core.
Return to the starting position: After holding the pose for several seconds, slowly return to the starting position by straightening your legs and lifting your body back up to a standing position.
Repeat: Repeat the chair pose several times, aiming to hold the pose for a little bit longer each time as your strength and endurance improves.

The chair pose can be altered to make it more or less challenging, dependent on your fitness level and goals. For example, you can make the pose more challenging by holding weights in your hands or adding a leg lift at the end of the pose. You can also make the pose easier by placing a block or cushion under your heels or by holding onto a wall for balance.

In addition to targeting the muscles in your legs and core, the chair pose can also help improve your posture and balance. When performing the pose, make sure to keep your shoulders relaxed and your gaze forward. This will help engage the muscles in your upper back and improve your overall posture.

Plank

The plank is a common exercise in many forms of exercise, including barre Pilates. It is a great way to improve core strength and stability. In order to perform a plank, start in a push-up position with your arms straight as well as your hands shoulder-width apart. Lower your body until your forearms are flat on the ground and your body is in a straight line from your head right down to your heels. Maintain the position for several seconds before returning to the starting position.

Arabesque

The arabesque is a graceful exercise that derives its inspiration from ballet and focuses on developing the muscles in your legs, glutes as well as your core. This exercise is a great way to improve your balance, stability, and flexibility.

To perform an arabesque, begin by standing tall facing a barre or sturdy chair. Ensure that your feet are hip-width apart and your hands rest lightly on the barre or chair for balance. Next, lift one leg behind you, keeping it straight, and reach forward with your arms as if you were attempting to touch your toes. The lifted leg should be pointed and extended backward while maintaining the hips square to the front. Your other leg, meanwhile, should remain firmly planted on the ground. Hold this position for several seconds before returning to the starting position.

It’s very important to maintain proper form and alignment throughout the exercise to get the most out of it. Keep your core engaged, shoulders relaxed, and gaze forward to maintain balance. Keep your lifted leg in line with your hip and your extended arm in line with your lifted leg. This exercise may seem easy, but it can be challenging to maintain balance and coordination while holding the pose.

The arabesque offers several benefits. It helps strengthen the muscles in your legs and glutes, making them more toned and defined. Additionally, it helps develop your core strength and stability, which can improve your overall posture and balance. This exercise is also effective in enhancing your flexibility and range of motion in your hips and spine.

To make the arabesque more challenging, you can add variations to the exercise. For instance, you can increase the duration of the hold, or you can incorporate small pulses while holding the position. You can also use weights while performing the exercise to add resistance and make it more challenging.

The arabesque is a great exercise to incorporate into your regular barre Pilates routine. You can perform it at the beginning of your workout as part of your warm-up, or you can include it in your leg or core workout for an extra challenge. Remember to always start with proper form and alignment, and gradually increase the difficulty level as you get more comfortable with the exercise.

Side Plank

The side plank is another exercise that can help improve core strength and stability. To perform a side plank, start in a push-up position with your arms straight with your hands shoulder-width apart. Rotate your body to one side, balancing on one arm and the side of one of your feet. Extend your other arm towards the ceiling. Maintain the position for several seconds before returning to the starting position. Repeat on the other side.

Bridge

The bridge is an exercise that targets the muscles in your legs, glutes, and lower back. To perform a bridge, lie on your back. Have your knees bent and your feet flat on the ground. Lift up your hips towards the ceiling, squeezing your glutes and engaging your core. Maintain the position for several seconds before returning to the starting position.

Leg Lifts

Leg lifts are a simple but effective exercise that target the muscles in your legs and core. To perform leg lifts, lie on your back with your legs straight with your arms at your sides. Lift one leg towards the ceiling, keeping it straight, and hold it for several seconds before lowering it back down to the ground. Repeat with the other leg.

Arm Circles

Arm circles are a great way to improve shoulder strength and flexibility. In order to perform arm circles, stand up tall with your feet hip-width apart and then your arms extended to the sides. Circle your arms forward in a small, controlled motion. After several repetitions, reverse the direction of the circles and perform them backwards.

Barre Pilates exercises can provide a challenging yet low-impact workout that targets various muscle groups and improves strength, flexibility, and balance. The exercises listed above are just a few examples of the many exercises you can perform during a barre Pilates class. By combining these exercises into your fitness routine, you can enhance your physical fitness and enjoy the many benefits of this popular form of exercise. Remember to always consult with a qualified instructor or health-care professional before starting any new exercise program.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

What is the plie squat exercise in Barre Pilates?

The plie squat is a classic Barre Pilates exercise that works the muscles that are in your legs, glutes, and core. To perform a plie squat, stand with your feet slightly wider than hip-width distance and turn your toes outwards. Lower your body down into a squatting pose, making sure that you keep your knees in line with your toes. Then, straighten your legs to return to the starting position.

How does the chair pose benefit in Barre Pilates?

The chair pose is another Barre Pilates exercise that targets the muscles in your legs and core. To perform a chair pose, stand with your feet together and then your arms at your sides. Lower your body into a squatting position, as if you were sitting back into an imaginary chair. Keep your back straight and your weight in your heels. Hold the pose for several seconds before returning to the starting position.

What is the side plank exercise in Barre Pilates?

The side plank is an exercise that can help improve core strength and stability. To perform a side plank, start in a push-up position with your arms out straight and your hands shoulder-width apart. Rotate your body to one side, balancing on one arm and the side of one of your feet. Extend your other arm towards the ceiling. Maintain the position for several seconds before returning to the starting position. Repeat on the other side.

What is the bridge exercise in Barre Pilates?

The bridge is an exercise that targets the muscles in your legs, glutes, and lower back. To perform a bridge, lie flat on your back with your knees bent and then your feet flat on the ground. Lift up your hips towards the ceiling, squeezing your glutes and engaging your core. Maintain the position for several seconds before returning to the starting position.

What is the leg lift exercise in Barre Pilates?

Leg lifts are a simple but effective exercise that target the muscles in your legs and core. To perform leg lifts, lie on your back with your legs straight and then your arms flat at your sides. Lift one leg towards the ceiling, keeping it straight, and hold it for several seconds before lowering it back down to the ground. Repeat with the other leg.

The post What Are Some Common Barre Pilates Exercises? appeared first on Trifocus Fitness Academy.

How Can I Continue To Challenge Myself And Progress In My Pilates Practice?

Bronwen — Thu, 04 May 2023 06:00:54 +0000

Pilates is a kind of exercise that emphasizes core strength, stability, and flexibility. While Pilates is accessible to individuals of all fitness levels, it is also a practice that can be challenging and rewarding for those looking to progress and deepen their practice. Here are some tips for continuing to challenge yourself and progress in your Pilates practice:

Set Goals

Setting specific, measurable goals is an essential aspect of progressing in your Pilates practice. Goals help you stay focused and motivated and provide a clear roadmap for achieving the results you desire. Here are a couple of tips for setting effective goals to challenge yourself and progress in your Pilates practice:

Be Specific

When setting Pilates goals, be as specific as possible. Rather than saying, “I want to get better at Pilates,” set a specific goal such as, “I want to master the Roll-Up exercise within the next three months.” This specificity will help you stay focused and motivated and allow you to track your progress more effectively.

Make Them Measurable

To track your progress towards your goals, make them measurable. This means setting goals that can be quantified, such as increasing the duration of your Pilates sessions by 10 minutes each week or holding a plank for 30 seconds longer than you did the previous week. This will help you see how far you’ve come and celebrate your accomplishments along the way.

Set Realistic Goals

While it’s important to challenge yourself in your Pilates practice, it’s also essential to set realistic goals that are attainable. Setting goals which are too lofty or unattainable may lead to frustration and disappointment. This can ultimately derail your progress. Be brutally honest with yourself about your fitness level at the moment and set goals that are challenging yet achievable.

Break Them Down

If you’re working towards a larger goal, such as mastering a particular Pilates exercise or series, think about breaking it down into smaller, more manageable goals. This will assist you with staying motivated and focused and allow you to track your progress more effectively. For example, if your goal is to master the Teaser exercise, you could break it down into smaller goals such as mastering the Leg Lift, the Roll-Up, and the Half Teaser before attempting the full Teaser exercise.

Write Them Down

Writing down your Pilates goals can help you stay accountable and motivated. Keep a journal or a notebook where you track your goals and progress and use it to celebrate your accomplishments along the way. Seeing your progress in writing can also help you stay motivated during times when you feel stuck or discouraged.

By setting specific, measurable, and realistic goals, breaking them down into smaller milestones, and tracking your progress along the way, you can continue to challenge yourself and progress in your Pilates practice. Remember to celebrate your accomplishments, stay focused on your goals, and enjoy the journey of your Pilates practice.

Focus On Form

In Pilates, form is everything. Proper alignment and technique are essential for maximizing the benefits of each exercise and preventing injury. As you progress in your Pilates practice, focus on refining your form and technique, paying attention to your alignment, breathing, and engagement of your core muscles. This will not only help you progress in your practice but also deepen your mind-body connection.

Try New Exercises

As you become more comfortable with your Pilates practice, it’s important to challenge yourself by trying new exercises and variations to target different muscle groups and keep your practice fresh and engaging.

Here are some tips for adding variety and challenge to your Pilates practice.

Try New Exercises

One of the very best ways to challenge yourself in Pilates is to try new exercises that you haven’t done before. This can include advanced variations of familiar exercises or entirely new exercises that target different muscle groups. Challenge yourself by trying exercises that require more balance, flexibility, or core strength than you’re used to.

Use Props

Pilates props such as resistance bands, Pilates balls, and foam rollers can add a new dimension of challenge and variety to your practice. For example, using a resistance band during exercises such as leg lifts or arm circles can increase the resistance and help you build strength and endurance.

Increase The Intensity

To continue to challenge yourself in Pilates, you can increase the intensity of your exercises. This can be done by increasing the duration or frequency of your sessions, or by adding more repetitions or sets of each exercise. You can also incorporate interval training, where you swap between periods of high intensity and low intensity exercises.

Focus On Form

Another way to challenge yourself in Pilates is to focus on form and technique. Make sure that you’re performing each exercise correctly and engaging the correct muscle groups. This will assist you with getting the most out of your Pilates practice and ensure that you’re challenging yourself in a safe and effective way.

Take A Group Class

Joining a group Pilates class can be a fantastic way to challenge yourself and add variety to your practice. Group classes often incorporate new exercises and variations, and the energy and motivation of the group can help you push yourself further than you might on your own.

Incorporate Interval Training

Interval training is a very effective way to build endurance and stamina in your Pilates practice. Via alternating periods of high-intensity exercise with periods of rest or low-intensity exercise, you can challenge your body and achieve greater fitness gains.

Here are some tips for incorporating interval training into your Pilates sessions:

Choose Your Exercises

Choose two or three Pilates exercises that you feel comfortable with and that target different muscle groups. Examples might include the Pilates push-up, the hundred, or the single-leg stretch. These exercises should be challenging but manageable for you to perform at a high-intensity level.

Set Your Intervals

Determine the length of your high-intensity interval and your rest interval. A good starting point might be 30 seconds of high-intensity exercise that is followed by 30 seconds of rest or low-intensity exercise. You will be able to adjust the length of your intervals as you become more comfortable with the technique.

Warm Up

Before starting your interval training, it’s important to warm up your muscles and then prepare your body for the high-intensity exercises. Start with some light cardio, for example jumping jacks or jogging in place, and perform some gentle stretches to loosen up your muscles.

Begin Your Intervals

Perform your chosen exercises at a high-intensity level for the length of your high-intensity interval. This might mean performing as many repetitions as you can in 30 seconds or performing the exercise as quickly as possible. After the high-intensity interval, take a rest or perform a low-intensity exercise for the length of your rest interval.

Repeat

Repeat your intervals for a set number of rounds or for a set amount of time. For example, you might perform four rounds of your chosen exercises or perform intervals for 10 minutes.

Cool Down

After completing your intervals, it’s important to cool down and stretch your muscles. Perform some gentle stretches, such as the seated forward fold or the cat-cow stretch, to help your muscles recover and prevent injury.

Work With A Certified Instructor

Working with a certified Pilates instructor can help you progress in your practice by providing personalized feedback and guidance. A qualified instructor can help you set goals, refine your form, and challenge you with new exercises and variations.

Practice Mindfulness

Mindfulness is an essential component of Pilates, helping you to connect with your body, reduce stress and tension, and enhance your overall well-being. As you progress in your Pilates practice, focus on practicing mindfulness, tuning into your breath, and staying present in the moment. This will help you deepen your mind-body connection and progress in your Pilates journey.

There are many ways to continue to challenge yourself and progress in your Pilates practice. By setting goals, focusing on form, trying new exercises, using props, incorporating interval training, working with a certified instructor, and practicing mindfulness, you can deepen your practice and experience the very many benefits of Pilates. Remember to listen to your body, take breaks when necessary, and enjoy the journey of your Pilates practice.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

How can setting specific goals help me progress in my Pilates practice?

Setting clear goals, such as mastering a particular exercise or increasing the intensity of your sessions, can assist you to track your progress and celebrate your accomplishments as you challenge yourself to improve.

What are some ways to mix up my Pilates practice and keep it engaging?

Trying new exercises or variations can help you target different muscle groups and keep your Pilates practice fresh and exciting.

How can interval training help me build endurance and stamina in my Pilates practice?

Varying periods of high-intensity exercise with periods of rest or low-intensity exercise can challenge your body and help you achieve greater fitness gains.

What are some tips for incorporating interval training into my Pilates sessions?

Choose two or three exercises, set your intervals, warm up, begin your intervals, repeat for a set number of rounds, and cool down with stretches.

How can I continue to progress in my Pilates practice without risking injury?

It’s very important to listen to your body and advance at a pace that’s comfortable for you. Beginning slowly and gradually increasing the intensity of your sessions can help you avoid injury and achieve your fitness goals.

The post How Can I Continue To Challenge Myself And Progress In My Pilates Practice? appeared first on Trifocus Fitness Academy.

Is Barre Pilates Suitable For Beginners?

Bronwen — Tue, 18 Apr 2023 06:00:47 +0000

Barre Pilates is a popular fitness program that combines elements of ballet barre exercises and Pilates. It has won a reputation for being a challenging workout that targets specific muscle groups, improves muscle tone and posture, and helps to burn calories. But is Barre Pilates suitable for beginners? In today’s article, we will explore the benefits and challenges of Barre Pilates and help you decide whether it’s a suitable workout for you.

Benefits Of Barre Pilates For Beginners

Barre Pilates is a low-impact workout that is gentle on the joints and suitable for people of all ages and fitness levels. It’s a fantastic choice for beginners who want to improve their overall fitness and flexibility gradually over time. Barre Pilates combines the benefits of both Pilates and ballet barre exercises, making it a versatile and effective workout that can help beginners achieve their fitness goals.

Improved Posture

Barre Pilates is an effective workout for improving posture. The exercises are specifically designed to target the muscles which support good posture, such as the glutes, back, and abdominal muscles. These muscles play a critical role in maintaining proper spinal alignment and lowering the risk of back pain and other posture-related issues.

The small, repetitive movements used in Barre Pilates help to activate and strengthen these muscles gradually over time. The movements are performed in a controlled and precise manner, ensuring that the muscles are working properly and effectively. By consistently practicing Barre Pilates, beginners can gradually strengthen their posture muscles, leading to improved posture and reduced risk of injury.

In addition to strengthening the posture muscles, Barre Pilates also helps to improve body awareness. The movements require focus and concentration, forcing beginners to pay attention to their body’s alignment and posture. This increased body awareness can help beginners identify and correct postural imbalances and improve their overall posture.

Moreover, improved posture has numerous benefits beyond reducing the risk of back pain. Good posture can enhance physical appearance, boost confidence, and even improve breathing and digestion. It can also reduce the risk of injury during physical activities, as proper alignment and balance are essential for optimal performance.

Improved Flexibility

Barre Pilates exercises are also excellent for improving flexibility. The small, repetitive movements used in Barre Pilates can help beginners to stretch and lengthen their muscles gradually over time. This can help to reduce muscle tension, increase range of motion, and improve overall flexibility.

Improved Muscle Tone

Barre Pilates is a highly effective workout for toning and sculpting the body. The isometric movements used in Barre Pilates can quickly fatigue the muscles and create a deep burn, which can help beginners build muscle tone and definition. Unlike traditional strength training workouts that rely on lifting heavy weights, Barre Pilates uses small, repetitive movements to activate the muscles and promote muscle growth.

One of the key benefits of Barre Pilates is that it targets specific muscle groups, including the arms, abs, glutes, and legs, making it a full-body workout. By targeting these specific muscle groups, Barre Pilates helps beginners to tone and strengthen their muscles, resulting in a leaner, more sculpted physique.

In addition to toning and sculpting your body, Barre Pilates can also improve overall muscle endurance and cardiovascular fitness. The high-intensity nature of the workout can help to elevate the heart rate and increase calorie burn, making it an effective way to improve overall fitness and health.

Moreover, the low-impact nature of Barre Pilates makes it a safe and accessible workout for beginners of all fitness levels. The exercises are designed in order to be gentle on the joints, which reduces the risk of injury and makes it an ideal workout for individuals suffering from joint pain or mobility issues.

Challenges Of Barre Pilates For Beginners

While Barre Pilates is suitable for beginners, there are some challenges that beginners should be aware of. These include:

Physical Demands

Barre Pilates can be a physically demanding workout, particularly for beginners who may not be used to the intensity of the exercises. The small, repetitive movements used in Barre Pilates can quickly fatigue the muscles, making it important for beginners to pace themselves and take breaks when needed.

Coordination and Balance

Some exercises may require that you balance on one leg or holding a particular position for an extended period, which can be challenging for beginners.

However, with practice, beginners can improve their balance and coordination through Barre Pilates. The exercises are designed to improve proprioception, or the body’s awareness of its position in space. By practicing these exercises regularly, beginners can develop a better sense of balance and coordination, which can help with other activities in daily life.

Barre Pilates also focuses on improving core strength, which can aid in balance and stability. A strong core can help beginners maintain proper alignment and balance during exercises, reducing the risk of injury. The exercises in Barre Pilates often require a combination of core strength and coordination, which can improve overall balance and stability.

To help beginners improve their balance and coordination during Barre Pilates, instructors may offer modifications or provide additional support. For example, beginners can use a chair or wall for support during exercises that require balance. As they become more comfortable, they can gradually reduce the amount of support they need.

It’s important for beginners to start slowly and focus on proper form and alignment. Rushing through exercises or sacrificing form for speed can increase the risk of injury and hinder progress. By focusing on proper form and taking breaks when needed, beginners can build their balance and coordination safely and effectively.

Additionally, Barre Pilates offers a supportive and encouraging environment for beginners to practice their balance and coordination. Instructors often provide individualized attention and feedback to help beginners improve their technique and form. The group setting can also be motivating, as beginners can see the progress of others and feel a sense of accomplishment when they improve their balance and coordination.

Equipment

Barre Pilates often requires the use of specialized equipment, such as a barre, a mat, and some light weights for added resistance. While this equipment is not essential, it can be helpful for beginners who want to get the most out of their workout.

Tips For Beginners

If you’re a beginner interested in trying Barre Pilates, here are some tips to help you get started:

Start Slowly

Barre Pilates is a challenging workout, and it’s essential to start slowly and gradually build up your fitness level over time. Beginners should begin with shorter workouts and fewer repetitions and gradually increase the length and intensity of their workouts as they become more comfortable with the exercises.

Starting slowly allows beginners to focus on mastering the correct form and technique, which is crucial for preventing injuries and really getting the most out of the workout. As they become more comfortable with the exercises, they can gradually increase the length and intensity of their workouts to challenge themselves further.

It’s very important to listen to your body and not push yourself too hard, in particular if you’re new to Barre Pilates. If an exercise is too challenging or causes pain or discomfort, it’s crucial to stop and rest before continuing. Taking breaks when needed and pacing yourself will help you build up your fitness level gradually while minimizing the risk of injury.

In addition to starting slowly, beginners should also be mindful of their fitness level and adjust their workouts accordingly. It’s crucial to work within your limits and not push yourself too hard, especially in the beginning stages of your Barre Pilates journey. As you become more comfortable with the exercises and build up your strength and endurance, you can slowly increase the intensity and duration of your workouts.

Working with a certified Barre Pilates instructor can also be helpful for beginners. A knowledgeable instructor can guide you through the exercises, provide modifications and adjustments to suit your individual needs, and help you avoid injury. They can also provide feedback on your form and technique, which is essential for getting the most out of the workout.

Listen To Your Body

It’s very important to listen to your body and take breaks when needed. If an exercise is too challenging or causes pain or discomfort, stop and rest before continuing.

Use Modifications

Barre Pilates exercises can be modified to make them easier or more challenging, depending on your fitness level. Don’t be afraid to use modifications that suit your needs and abilities.

Barre Pilates is a suitable workout for beginners who want to improve their overall fitness and flexibility gradually over time. It combines the benefits of Pilates and ballet barre exercises, making it a versatile and effective workout. Beginners can enjoy improved posture, flexibility, and muscle tone by incorporating Barre Pilates into their fitness routine.

However, beginners should be aware of the physical demands, coordination and balance challenges, and specialized equipment requirements of the workout. Starting slowly, listening to your body, and using modifications can help beginners get the most out of their Barre Pilates workouts. With proper guidance and a commitment to consistent practice, Barre Pilates can be a fun and rewarding workout for beginners and advanced fitness enthusiasts alike.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

What is Barre Pilates, and is it suitable for beginners?

Barre Pilates is a fitness program that combines elements of ballet barre exercises and Pilates. It’s low-impact and gentle on the joints, making it suitable for beginners.

What are the benefits of Barre Pilates for beginners?

The benefits of Barre Pilates for beginners include improved posture, flexibility, and muscle tone. It’s a low-impact workout that is gentle on the joints and suitable for people of all ages and fitness levels.

What are the challenges of Barre Pilates for beginners?

The challenges of Barre Pilates for beginners include the physical demands of the workout, which can be intense and tiring. The exercises often require coordination and balance, which can be challenging for beginners.

What tips can beginners use to start Barre Pilates?

Beginners can start slowly and gradually build up their fitness level over time. It’s very important to listen to your body and take breaks when needed, and use modifications to make the exercises far easier or more challenging.

Is Barre Pilates suitable for people with injuries or health conditions?

It’s quite important to consult with a healthcare professional before beginning any new exercise program, especially if you have injuries or health conditions. Barre Pilates can be modified to accommodate injuries or health conditions, but it’s important to seek guidance from a qualified instructor.

The post Is Barre Pilates Suitable For Beginners? appeared first on Trifocus Fitness Academy.

How Does Barre Pilates Differ From Regular Pilates?

Bronwen — Tue, 18 Apr 2023 06:00:21 +0000

Barre Pilates is a hybrid fitness program that combines elements of ballet barre exercises and Pilates. While both Pilates and Barre Pilates share similar principles and movements, there are some key differences that set them apart.

Origins And History

Pilates is a very popular format of exercise which was created by Joseph Pilates in the early 20th century. Originally designed as a form of rehabilitation and strengthening exercise, Pilates has become a popular fitness program that is practiced by people of all ages and fitness levels.

The Pilates method focuses on improving core strength and emphasizing controlled, precise movements that improve posture, flexibility, and balance. The exercises are designed to work the deep muscles of the core, including the abdominals, back muscles, and pelvic floor muscles. Pilates also emphasizes proper breathing techniques and body alignment, which can help reduce the risk of injury and improve overall body awareness.

In contrast, Barre Pilates is a more recent development that emerged in the 2000s. It combines traditional Pilates exercises with ballet barre exercises to create a dynamic, full-body workout that targets multiple muscle groups. Barre Pilates includes a variety of movements, including pliés, relevés, and tendus, which are inspired by ballet exercises.

The use of the barre in Barre Pilates allows for a wider range of movement and greater stability during the exercises. It also provides an additional source of resistance, which can help increase muscle tone and strength. Barre Pilates is designed to be a challenging, high-intensity workout that helps improve overall fitness and cardiovascular endurance.

While both Pilates and Barre Pilates focus on improving overall strength and flexibility, Barre Pilates places a greater emphasis on the lower body muscles, including the glutes, thighs, and calves. The ballet-inspired movements and use of the barre make Barre Pilates an excellent workout for toning and shaping the lower body.

In contrast, Pilates targets the entire body, including the core muscles, upper body, and lower body. The exercises are designed to improve overall strength and flexibility while promoting proper body alignment and posture.

Both Pilates and Barre Pilates can be done with or without equipment. Pilates typically involves the use of specialized equipment such as the reformer, Cadillac – as well as the Wunda chair – to add resistance and challenge to the exercises. In contrast, Barre Pilates usually requires only a barre, a mat, and some light weights for added resistance.

When it comes to intensity, Barre Pilates is generally considered to be a more challenging workout than Pilates. The isometric movements and small, repetitive movements used in Barre Pilates can quickly fatigue the muscles and create a deep burn. This high-intensity workout is designed to tone and sculpt the body while improving endurance and cardiovascular fitness.

Pilates, on the other hand, is a low-intensity workout that focuses on building strength and flexibility gradually over time. The movements are designed to be slow and controlled, and the emphasis is on quality over quantity. Pilates is an excellent choice for people who are looking for a low-impact workout that can help improve overall fitness and reduce the risk of injury.

Equipment

Both Pilates and Barre Pilates can be done with or without equipment. Pilates typically involves the use of specialized equipment for example the reformer, Cadillac, and Wunda chair to add resistance and challenge to the exercises. In contrast, Barre Pilates usually requires only a barre, a mat, and some light weights for added resistance.

Movements

Barre Pilates incorporates more isometric movements and small, repetitive movements that target specific muscle groups. These movements are inspired by ballet exercises and aim to improve muscle tone, balance, and posture. Isometric movements involve holding a static position, which can create a deep burn and fatigue the muscles quickly. This high-intensity workout is designed to help tone and sculpt the body while improving endurance and cardiovascular fitness.

In contrast, Pilates focuses on engaging the core muscles, including the abdominals, back muscles, and pelvic floor muscles. Pilates exercises are designed to improve overall strength, flexibility, and balance. The movements are often slow and deliberate, and they require focus and concentration. Pilates is a low-intensity workout that emphasizes quality over quantity and is ideal for individuals who want to improve their physical fitness gradually over time.

Another difference between Pilates and Barre Pilates is the type of movements used in each workout. Barre Pilates includes movements inspired by ballet exercises, such as pliés, relevés, and tendus. These movements target the lower body muscles, including the glutes, thighs, and calves. The use of the barre provides added resistance and stability during the exercises, making it an excellent workout for toning and shaping the lower body.

Pilates, on the other hand, focuses on engaging the core muscles and improving overall strength and flexibility. Pilates exercises include movements such as the Hundred, the Roll-Up, and the Single Leg Circle, which engage the core muscles and improve overall strength and flexibility. Pilates exercises are designed to be performed slowly and deliberately, with a focus on proper alignment and posture.

Equipment is also a factor that distinguishes Pilates from Barre Pilates. Pilates exercises can be performed using specialized equipment such as the reformer, the Cadillac, and the Wunda chair. These pieces of equipment provide added resistance and challenge to the exercises, making them more effective at improving overall strength and flexibility.

In contrast, Barre Pilates usually requires only a barre, a mat, and some light weights for added resistance. The use of the barre provides an additional source of resistance, making the exercises more challenging and effective at improving muscle tone and strength.

Intensity

Pilates and Barre Pilates are both popular low-impact workouts that have gained popularity in recent years. While both workouts have many benefits, there are some differences in their intensity and goals.

Barre Pilates is a more intense workout that focuses on toning and sculpting the body. The isometric movements and small, repetitive movements used in Barre Pilates can quickly fatigue the muscles and create a deep burn. The workout incorporates elements from ballet exercises, and is designed to improve muscle tone, balance, and posture. Barre Pilates requires a lot of physical effort and can be a fantastic way to improve cardiovascular fitness and endurance.

In contrast, Pilates is a low-intensity workout that focuses on building strength and flexibility gradually over time. Pilates exercises are considered to be slow and controlled, and the emphasis is on quality over quantity. Pilates focuses on engaging the core muscles, including the abdominals, back muscles, and pelvic floor muscles, to improve overall strength, flexibility, and balance. Pilates is an excellent choice for people who want to improve their physical fitness gradually and safely.

In contrast, Pilates exercises target the entire body, including the core muscles, upper body, and lower body. Pilates exercises include movements such as the Hundred, the Roll-Up, and the Single Leg Circle, which engage the core muscles and improve overall strength and flexibility. Pilates exercises are designed to be performed slowly and deliberately, with a focus on proper alignment and posture.

While both Pilates and Barre Pilates have many benefits, it’s important to consider your fitness goals when choosing between the two workouts. Barre Pilates is a high-intensity workout that can be a great choice for people who want to improve their cardiovascular fitness and endurance, while Pilates is a low-intensity workout that focuses on building strength and flexibility gradually over time. Ultimately, the choice between Pilates and Barre Pilates will depend on personal fitness goals, preferences, and physical abilities.

Targeted Muscles

Both Pilates and Barre Pilates target the core muscles and improve overall strength and flexibility. However, Barre Pilates places more emphasis on the lower body muscles, including the glutes, thighs, and calves. The ballet-inspired movements and use of the barre make Barre Pilates an excellent workout for toning and shaping the lower body.

Pilates, on the other hand, targets the entire body, including the core muscles, upper body, and lower body. The exercises are designed in order to improve posture, balance, and flexibility while building overall strength.

Barre Pilates and Pilates share many similarities but also have some key differences. While both workouts focus on controlled, precise movements and improving overall strength and flexibility, Barre Pilates is a more intense workout that targets the lower body muscles and uses ballet-inspired movements. Pilates is a low-intensity workout that targets the entire body and focuses on building strength and flexibility gradually over time.

Contact Trifocus Fitness Academy

Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

Frequently Asked Questions

What is the difference between Barre Pilates and regular Pilates?

Barre Pilates combines traditional Pilates exercises with ballet barre exercises, whereas regular Pilates focuses on the core muscles and emphasizes controlled, precise movements that improve posture, flexibility, and balance.

Which workout is more intense, Barre Pilates or regular Pilates?

Barre Pilates is generally considered more intense due to the isometric movements and small, repetitive movements used, while regular Pilates is a low-intensity workout that focuses on building strength and flexibility gradually over time.

How do the movements differ between Barre Pilates and regular Pilates?

Barre Pilates incorporates more isometric movements and small, repetitive movements inspired by ballet exercises that target specific muscle groups, while regular Pilates includes movements designed to engage the core muscles, including the abdominals, back muscles, and pelvic floor muscles.

Do Barre Pilates and regular Pilates require different equipment?

Yes, Barre Pilates usually requires a barre, a mat, and some light weights for added resistance, while regular Pilates can be performed using specialized equipment such as the reformer, the Cadillac, and the Wunda chair.

Which workout is better suited for improving cardiovascular fitness?

Barre Pilates is a high-intensity workout that can be a great choice for improving cardiovascular fitness and endurance, while regular Pilates is a low-intensity workout that focuses on building strength and flexibility gradually over time.

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How Often Should I Do Pilates To See Results?

Bronwen — Wed, 12 Apr 2023 06:00:53 +0000

Pilates is a very effective form of exercise that can improve strength, flexibility, balance, and overall fitness. Like any form of exercise, the frequency with which one practices Pilates can impact the results that they see. So, how often should one do Pilates to see results? The answer depends on several factors, including one’s fitness level, goals, and schedule.

Newbies

When starting Pilates as a beginner, it is important to take things slowly and not do too much. It is recommended to start with one to two Pilates sessions per week, giving the body time to adjust to the movements and build the necessary strength and flexibility.

Beginning with a lower frequency of practice can help prevent injury and ensure that one’s technique is correct. This will enable one to develop a strong foundation of core strength, proper alignment, and balanced muscle activation, which are key components of Pilates.

As one becomes more comfortable with the exercises and gains strength and flexibility, they can gradually increase the frequency of their practice. This can help to improve overall fitness and enhance the benefits of Pilates.

It is important to note that consistency is key when practicing Pilates. Even if one is only able to practice one or two times per week, maintaining a regular practice can lead to significant improvements in strength, flexibility, and overall fitness.

In addition to the frequency of practice, it is also important to consider the quality of one’s practice. Focusing on proper alignment, engaging the core muscles, and moving with control and precision can enhance the effectiveness of each session.

As one progresses in their Pilates practice, they may also choose to incorporate more challenging exercises, which can be done with the guidance of a qualified instructor. This can help to continue building strength, flexibility, and balance, and can help to prevent boredom and plateauing.

More Experienced Practitioners

For individuals with more experience in Pilates, a higher frequency of practice may be necessary to see significant results. It is recommended to aim for three to four Pilates sessions per week in order to incorporate more advanced exercises into the practice and increase the challenge and intensity of the workout.

By increasing the frequency of Pilates sessions, individuals can continue to build on their core strength and improve their overall fitness. More advanced exercises can be added to the practice, providing a greater challenge and helping to further enhance the benefits of Pilates.

It is crucial to remember that the quality of the practice is just as important as the frequency. When practicing Pilates at a higher frequency, it is essential to maintain proper form and technique. This will assist with avoiding injury and ensure that the exercises are effective in targeting the intended muscle groups.

Incorporating different variations of Pilates exercises, such as using different props or adding resistance, can help to keep the practice challenging and prevent plateauing. It is important to continue pushing oneself to progress and improve, while also listening to the body and taking time to rest and recover as needed.

In addition to the physical benefits, practicing Pilates at a higher frequency can also have mental benefits. The practice of Pilates emphasizes mindfulness and focus, which can help to lower stress and improve overall well-being.

It is important to note that while a higher frequency of Pilates sessions can lead to significant improvements in fitness, it is not necessary to practice Pilates every day. Overtraining can result in injury and burnout, so it is important to give the body time to rest and recover.

Other Factors Affecting Results

While the frequency of Pilates practice is an important factor in achieving results, it is not the only factor that should be considered. The quality of one’s practice, the intensity of the exercises, and the level of effort put forth during each session are all important factors in achieving desired results.

The quality of one’s practice refers to how well the exercises are executed, with attention to proper form and technique. It is better to have fewer high-quality sessions, where the exercises are done with precision and control, than to have more low-quality sessions where form and technique are compromised.

The intensity of the exercises refers to the level of challenge and effort put forth during each session. By increasing the intensity of the exercises, individuals can improve their cardiovascular fitness, build more muscle, and burn more calories. However, it is important to increase intensity gradually to avoid injury and ensure that proper form and technique are maintained.

The level of effort put forth during each session is also important in achieving desired results. Pilates is a full-body workout that requires mental focus and engagement of the core muscles. By putting forth maximal effort during each session, individuals can maximize the benefits of the practice and achieve their desired results more quickly.

In addition to these factors, it is very important to listen to the body and make adjustments as necessary. It is important to rest when needed and to vary the duration and intensity of sessions to prevent boredom and plateauing. Additionally, incorporating Pilates principles into everyday activities, such as maintaining proper posture and engaging the core during daily activities, can also help to enhance results.

Integration Into Your Daily Routine

Additionally, Pilates can be integrated into one’s daily routine in other ways. Incorporating Pilates principles into everyday movements, such as maintaining proper alignment and engaging the core during daily activities, can help improve posture and increase overall strength and flexibility.

Frequency

Apart from practicing Pilates sessions, one can also integrate Pilates principles into their daily routine. By incorporating Pilates principles into everyday movements, individuals can improve their posture, increase overall strength, and enhance flexibility.

Maintaining proper alignment is one of the fundamental principles of Pilates. By practicing proper alignment during daily activities, individuals can reduce stress on their joints and improve their posture. This can lead to reduced back pain and improve overall physical function.

Engaging the core muscles is another important Pilates principle that can be integrated into daily activities. By engaging the core muscles during daily activities such as standing, walking, or lifting, individuals can strengthen their core and improve overall stability. This can lead to better balance and improved athletic performance.

Incorporating small movements into daily routines, such as shoulder rolls or hip circles, can also help to increase overall flexibility and reduce muscle tension. These movements can be done throughout the day, such as during breaks at work or while watching TV at home.

In addition to these principles, incorporating Pilates props such as resistance bands or small weights can also enhance daily movements. Resistance bands can be utilised to add resistance to everyday exercises such as squats or lunges, while small weights can be used to increase the intensity of arm movements during daily activities.

By incorporating Pilates principles and props into daily routines, individuals can improve their overall physical function and enhance the benefits of their Pilates practice. This can lead to increased strength, flexibility, and overall fitness.

It is also important to listen to one’s body when determining the frequency of Pilates practice. Overtraining can result in injury and burnout, so it is important to give the body time to rest and recover between sessions. It is also important to vary the intensity and duration of sessions to prevent boredom and ensure continued progress.

The frequency with which one should practice Pilates to see results is dependent on several factors, including fitness level, goals, and schedule. Beginners may start with one to two sessions per week, gradually increasing the frequency as they become more comfortable with the exercises. Those with more experience may benefit from three to four sessions per week. However, the quality and intensity of the practice, as well as the integration of Pilates principles into daily activities, are also important factors that impact results. By listening to the body and varying the intensity and duration of sessions, one can maintain a consistent Pilates practice and achieve their desired results.

Contact Trifocus Fitness Academy

Would you like to become a Pilates instructor? If you do then you need to study our Pilates Instructor Course. Follow this link to find out more.

The post How Often Should I Do Pilates To See Results? appeared first on Trifocus Fitness Academy.

Who Can Do Pilates?

Bronwen — Wed, 12 Apr 2023 06:00:25 +0000

Pilates is an exercise system that has become increasingly popular in recent years. It was originally developed in the early 20th century by Joseph Pilates, who created a series of movements designed to improve flexibility, strength, and posture. Today, Pilates is practiced by people of all ages and fitness levels, and it is often recommended by physical therapists and other healthcare professionals as a safe and very effective form of exercise.

So who can do Pilates? The answer is simple: almost anyone! Pilates is a low-impact, non-aerobic form of exercise that can be adapted to suit a wide range of individual needs and abilities. If you are a beginner or quite an experienced athlete, Pilates can help you achieve your fitness goals and improve your holistic health and well-being.

A Customisable Form Of Exercise

Pilates is a versatile form of exercise that can be adapted in order to meet the needs of different populations, making it accessible to people of all ages, fitness levels, as we;; as abilities. One of the great things about Pilates is its ability to be modified and tailored to specific groups, including seniors, pregnant women, and those with injuries or medical conditions.

Seniors can benefit from Pilates in several ways. Pilates exercises can help improve balance, flexibility, and mobility, all of which are important for maintaining independence as one ages. Pilates can also help prevent falls and lower the risk of injury via strengthening the muscles used for balance and stability. Additionally, Pilates can improve posture, which can reduce discomfort and improve breathing, making daily activities such as walking and standing easier and more comfortable.

Pregnant women can also benefit from Pilates, both during and after pregnancy. Pilates exercises can help maintain strength and flexibility during pregnancy, which can help prepare the body for childbirth and aid in recovery after delivery. Pilates can also help relieve common pregnancy-related discomforts, such as back pain and fatigue, by strengthening the core and improving overall posture.

People with injuries or medical conditions can also benefit from Pilates. Because Pilates exercises can be modified to suit individual needs, it can be a safe and effective form of exercise for those with arthritis, back pain, fibromyalgia, and other conditions. For example, Pilates exercises can be adapted to avoid movements that aggravate joint pain or to provide support for weaker muscles. Pilates can also be used in conjunction with physical therapy or rehabilitation to help speed up recovery and prevent future injuries.

Building Core Strength

One of the primary benefits of building core strength through Pilates is injury prevention. The core muscles act as a stabilizing force for the entire body, helping to support the spine and prevent excessive movement or strain on other joints. A strong core can also improve athletic performance by providing a stable base for movements such as jumping, twisting, and turning. This can be especially beneficial for athletes who participate in sports that require quick, explosive movements.

In addition to injury prevention and improved athletic performance, a strong core can also support everyday movements such as lifting and bending. By developing the muscles of the abdomen, back, and hips, Pilates can improve overall strength and stability, making it easier to perform everyday tasks such as carrying groceries, lifting a child, or bending down to tie shoes.

No Equipment Necessary

Pilates is a highly accessible form of exercise that can be practiced with minimal equipment. While some Pilates exercises use specialized equipment such as a Reformer or Cadillac, many can be done with just a mat and a few simple props such as resistance bands or small weights. This makes Pilates a convenient and cost-effective form of exercise that can be done in the comfort of one’s own home or in a studio setting.

The minimal equipment required for Pilates is a key reason why it is such an accessible form of exercise. Unlike other forms of exercise that may require expensive gym memberships or specialized equipment, Pilates can be done with just a mat and a few simple props that are affordable and widely available. This makes it an ideal form of exercise for people who might not be able to access to a gym or prefer to exercise in the privacy of their own home.

In addition to its accessibility, Pilates can also be practiced in a variety of settings, from studios to community centres to online classes. This flexibility in terms of location and access means that Pilates can be easily integrated into one’s daily routine, making it a convenient way to improve overall health and fitness.

Another advantage of Pilates is that it can be tailored to suit individual needs and goals. Whether one is looking to improve core strength, flexibility, or overall fitness, Pilates exercises can be modified to target specific areas of the body and meet individual goals. This customization makes Pilates an ideal form of exercise for individuals of all ages and abilities, including those who may be recovering from an injury or managing a chronic condition.

Finally, the accessibility of Pilates makes it a cost-effective form of exercise. Because minimal equipment is required, and it can be practiced in a variety of settings, the cost of Pilates is often much lower than other forms of exercise. This affordability makes it an appealing option for people who may not have the financial means to pursue other forms of exercise.

Caution

While Pilates is a safe and effective form of exercise, it is important to approach it with caution and under the management of a qualified instructor. To avoid injury, individuals should start slowly, focus on proper form, and listen to their body throughout their practice.

One of the main advantages of you working with a qualified Pilates instructor is their ability to modify exercises to suit individual needs and abilities. Everyone’s body is unique, and a good Pilates instructor will take the time to assess each client’s strengths, weaknesses, and limitations before designing a customized program. This tailored approach not only helps prevent injury but also ensures that clients get the most out of their practice by targeting specific areas of the body and addressing individual goals.

In addition to modifying exercises, Pilates instructors are also trained to provide guidance and feedback to help clients improve their technique and form. This is particularly important for beginners, who may not be familiar with the principles and movements of Pilates. A good instructor will not only demonstrate proper form but also provide verbal cues and hands-on adjustments to help clients achieve optimal alignment and engagement of the core muscles.

Working with a qualified Pilates instructor can also help people stay motivated and engaged in their practice. An instructor can help clients set achievable goals, track their progress, and provide encouragement and support along the way. This can be especially beneficial for individuals who may be struggling with health issues, recovering from an injury, or simply looking to improve their overall fitness and well-being.

Finally, working with a qualified Pilates instructor can help ensure the safety and effectiveness of one’s practice. Instructors are trained to recognize and address any potential issues that may arise during a Pilates session, such as muscle imbalances or joint pain. They can also provide modifications or adjustments as needed to help clients work around any injuries or limitations.

Pilates is an exercise system that can be practiced by almost anyone. If you are young or old, fit or sedentary, pregnant or injured, Pilates can help you improve your core strength, flexibility, and overall fitness. By focusing on proper alignment, controlled movements, and breath awareness, Pilates can help you move more efficiently and comfortably, and support your overall health and well-being. So why not give Pilates a try and see how it can benefit you?

Contact Trifocus Fitness Academy

Would you like to become a Pilates instructor? If you do then you need to study our Pilates Instructor Course. Follow this link to find out more.

Frequently Asked Questions

Who can do Pilates?

Pilates can be done by nearly anyone, regardless of age, fitness level, or ability.

Can seniors do Pilates?

Yes, Pilates is a great form of exercise for seniors, as it can correct balance, flexibility, and overall mobility, helping them stay active and independent as they age.

Can pregnant women do Pilates?

Yes, Pilates can be used to maintain strength and flexibility during pregnancy, and to prepare for childbirth. Pilates can also help relieve common pregnancy-related discomforts such as back pain and fatigue.

Can people with injuries or medical conditions do Pilates?

Yes, Pilates can be modified to avoid aggravating injuries or medical conditions, making it a safe and effective form of exercise for those with arthritis, back pain, fibromyalgia, and other conditions.

Do I need to be in good shape to do Pilates?

No, Pilates is a highly adaptable form of exercise that can be modified to suit different levels of fitness and ability. Pilates exercises can be tailored to meet individual needs and goals, making it an ideal form of exercise for both beginners and experienced practitioners.

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What attributes are important to consider when choosing a Pilates instructor?

Bronwen — Tue, 14 Mar 2023 11:31:18 +0000

Choosing the right Pilates instructor can be an important decision for your fitness journey. A good Pilates instructor can help you achieve your fitness goals and also improve your overall well-being. Here are a couple of qualities to look for when selecting a Pilates instructor.

Qualifications And Certifications

The very first thing to look for in a Pilates instructor is their qualifications and certifications. Make sure they have the necessary training and credentials to teach Pilates safely and effectively. Certification from a trustworthy organization.

If you are looking to become a certified Pilates instructor in South Africa, there are several certification bodies that you can choose from. Here are some of the most well-known Pilates certification bodies in South Africa:

Body Control Pilates South Africa: Body Control Pilates is one of the largest Pilates organizations in the world, with over 1 600 certified instructors in more than 40 countries. Body Control Pilates South Africa offers comprehensive certification courses that are recognized by the Pilates Method Alliance (PMA).
BASI Pilates South Africa: BASI Pilates is a global leader in Pilates education, with certification courses offered in more than 20 countries. BASI Pilates South Africa offers comprehensive certification courses that are recognized by the PMA.
Pilates Education Institute: Pilates Education Institute is a South African-based organization that offers Pilates certification courses that are recognized by the PMA. Their certification program consists of a comprehensive course of study that includes both theory and practical training.
Core Concepts Pilates: Core Concepts Pilates is a South African-based organization that offers comprehensive Pilates certification courses that are recognized by the PMA. Their certification program consists of both theory and practical training, with a focus on anatomy and movement mechanics.
Pilates South Africa: Pilates South Africa is a local Pilates organization that offers certification courses which are recognized by the South African Qualifications Authority (SAQA). Their certification program consists of both theory and practical training, with a focus on anatomy and movement mechanics.

Experience

It’s important to choose an instructor with experience teaching Pilates, especially if you have specific goals or health conditions. An experienced instructor will have a better understanding of how to modify exercises to accommodate your individual needs and goals.

When it comes to how many years a Pilates instructor should have, there is no definitive answer. However, there are several factors to consider when evaluating the experience level of a Pilates instructor, including their training, teaching experience, and ongoing education.

In terms of training, it is generally recommended that Pilates instructors complete a comprehensive certification program that includes both theory and practical training. Certification programs typically take several months to a year to complete, and cover topics such as anatomy, movement mechanics, and teaching methodology.

Once a Pilates instructor has completed their certification program, they may begin teaching Pilates classes or private sessions. The amount of teaching experience a Pilates instructor has can vary widely, depending on factors such as the size of their client base, the number of classes they teach, and the length of time they have been teaching.

While teaching experience is certainly important, it is not the only factor to take into consideration when evaluating the experience level of a Pilates instructor. Ongoing education is also critical, as it allows instructors to stay up-to-date with the latest research and best practices in the field. This can include attending workshops, conferences, and continuing education courses, as well as engaging in self-directed learning through reading and online resources.

In terms of how many years of experience a Pilates instructor should ideally have, this can vary depending on the individual instructor and their level of training and experience. Some instructors may be highly skilled and knowledgeable after just a few years of teaching, while others may take longer to develop their skills and expertise.

Communication Skills

Look for an instructor who is clear, concise, and communicates effectively. They should be able to explain the exercises and movements in a way that you can understand, and be able to give feedback and corrections in a way that is helpful and motivating.

Here are some examples of communication skills that Pilates instructors need to have:

Active listening: Pilates instructors need to be able to actively listen to their clients to understand their individual needs, goals, and limitations. By actively listening to their clients, instructors can tailor their instruction to meet the unique requirements of each individual.
Clarity: Pilates instructors need to be able to communicate clearly and effectively, using language that is easy to understand. This includes explaining exercises in simple terms, providing clear instructions for performing each exercise, and using visual aids or demonstrations to help clients better understand the movements.
Adaptability: Pilates instructors need to be adaptable and able to adjust their communication style to meet the needs of each individual client. This may include using different teaching methods, adjusting the pace of instruction, or modifying their approach to suit the unique needs of each client.
Empathy: Pilates instructors need to be empathetic and understanding, especially when working with clients who are dealing with physical limitations or injuries. By showing empathy and understanding, instructors can create a safe and supportive environment that encourages clients to work towards their goals.
Positive reinforcement: Pilates instructors need to be able to provide positive reinforcement to their clients, helping them to stay motivated and committed to their practice. This can include providing verbal encouragement, acknowledging their progress, and celebrating their achievements.
Non-verbal communication: Pilates instructors also need to be aware of their non-verbal communication, such as body language and facial expressions. By using positive body language and maintaining eye contact, instructors can create a sense of trust and confidence with their clients.

Flexibility

Pilates instructors need to be flexible and able to adapt their teaching style to suit the needs of different clients. This may involve adjusting the pace of instruction, using different cues or visual aids, or modifying exercises to meet the needs of clients with physical limitations.

Here are some examples of the flexibility that Pilates instructors need to display in their classes:

Modifying exercises: Pilates instructors must be able to modify exercises to suit the needs and abilities of their clients. For example, they may need to adjust the intensity or range of motion of an exercise to accommodate a client’s physical limitations or injuries.
Adapting to different learning styles: Pilates instructors need to be able to adapt their teaching style to suit the learning styles of their clients. Some clients may prefer visual cues, while others may respond better to verbal instructions or hands-on adjustments.
Varying the pace: Pilates instructors must be able to vary the pace of their classes to meet the needs of their clients. Some clients may require a slower pace to help them learn and understand the exercises, while others may prefer a more vigorous workout.
Providing modifications: Pilates instructors must be able to provide modifications for clients who have physical limitations or injuries. This may involve using props or adjusting the exercises to make them more accessible.
Creating a safe and supportive environment: Pilates instructors must be able to create a safe and supportive environment for their clients, regardless of their abilities or experience levels. This may involve providing encouragement, giving positive feedback, and creating a non-judgmental atmosphere where clients feel comfortable taking risks and trying new things.
Incorporating different styles and equipment: Pilates instructors must be able to incorporate different styles and equipment into their classes to keep their clients engaged and motivated. This may include using resistance bands, foam rollers, or other types of equipment, as well as incorporating different styles of Pilates such as mat work, reformer, or Cadillac.
Encouraging client input: Pilates instructors must be willing to listen to their clients and incorporate their input into their classes. This may involve asking for feedback on exercises or modifications, or allowing clients to suggest exercises that they would like to incorporate into their workout.

Observation Skills

A good Pilates instructor should have excellent observation skills. They should be able to identify movement patterns and imbalances in your body and be able to make adjustments to your workouts to address these issues.

Patience

Pilates is a practice that requires patience and persistence. Look for an instructor who is patient and encouraging, and who will help you progress at a pace that is comfortable for you.

Adaptability

A great Pilates instructor should be able to adapt their teaching style to accommodate different learning styles and abilities. They should be able to modify exercises to suit your individual needs and goals.

Empathy

A good Pilates instructor should be empathetic and understanding of your individual needs and goals. They should be able to create a safe and supportive environment that is free of judgment and criticism.

Passion And Enthusiasm

Look for an instructor who is passionate and enthusiastic about Pilates. A good instructor will inspire and motivate you to achieve your goals and help you develop a love for Pilates.

Professionalism

Look for an instructor who is professional and reliable. They should be punctual, organized, and respectful of your time and goals.

Continual Learning

A good Pilates instructor should be committed to continual learning and development. They should stay up-to-date with the latest research and techniques in Pilates, and be willing to invest in their own education and training.

When selecting a Pilates instructor, look for someone with qualifications and certifications, experience, communication and observation skills, patience, adaptability, empathy, passion and enthusiasm, professionalism, and a commitment to continual learning. By choosing the right Pilates instructor, you can enjoy the benefits of this practice and achieve your fitness goals.

Contact Trifocus Fitness Academy

Would you like to become a Pilates instructor? If you do then you need to study our Pilates Instructor Course. Follow this link to find out more.

The post What attributes are important to consider when choosing a Pilates instructor? appeared first on Trifocus Fitness Academy.

Can A Pilates Instructor Help Me Modify Exercises To Accommodate Any Physical Limitations?

Bronwen — Tue, 14 Mar 2023 11:12:40 +0000

Pilates is a very popular form of exercise that is known for its ability to strengthen the core, improve flexibility and balance, and enhance overall physical fitness. While Pilates is generally considered a safe form of exercise for most individuals, there may be some cases where individuals with physical limitations or injuries may need to modify certain exercises in order to perform them safely and effectively.

In these cases, a Pilates instructor can be an invaluable resource, as they are trained to understand the needs and limitations of their clients and can help to modify exercises accordingly. If you are recovering from an injury, dealing with a chronic condition, or simply have physical limitations that make certain exercises difficult, a Pilates instructor can work with you to find modifications that will allow you to get the most out of your Pilates practice while minimizing the risk of injury or discomfort.

What Are The Benefits Of Doing Pilates?

Pilates has become a popular form of exercise around the world due to its numerous benefits. Here are just a couple of the benefits of doing Pilates:

Improved Core Strength: Pilates is known for its concentration on strengthening the core muscles of the body, which include the muscles of the abdomen, back, and pelvis. These muscles are essential for maintaining proper posture, balance, and stability, and a strong core can assist with reducing the risk of injury and improve overall physical performance.
Increased Flexibility: Pilates is also known for its emphasis on improving flexibility and range of motion. Many of the exercises in Pilates involve stretching and lengthening the muscles, which can help to increase flexibility and reduce stiffness and pain in the joints.
Better Posture: Poor posture can lead to a range of health problems, including back pain, neck pain, and headaches. Pilates can help to boost posture via strengthening the muscles which support the spine and promoting better alignment of the body. This can help to reduce pain and discomfort and improve overall physical function.
Reduced Stress: Pilates is a low-impact form of exercise that focuses on slow, controlled movements and deep breathing. This can help to reduce stress and promote relaxation, making it an ideal form of exercise for individuals who are looking to reduce stress and improve their overall sense of well-being.
Improved Balance and Coordination: Pilates is also known for its ability to improve balance and coordination. Many of the exercises in Pilates require precise movements and control, which can help to improve overall physical coordination and balance.
Low-Impact: Unlike some forms of exercise, such as running or weightlifting, Pilates is a low-impact form of exercise that is gentle on the joints. This makes it an ideal form of exercise for individuals who may be recovering from an injury or who have joint pain or other physical limitations.
Increased Body Awareness: Pilates encourages individuals to focus on their movements and body alignment, which can help to increase body awareness and promote better overall physical function. This can be particularly beneficial for individuals who may be dealing with chronic pain or other physical limitations.
Versatility: Pilates can be adapted to suit individuals of all ages and fitness levels. Whether you are new to exercise or a seasoned athlete, Pilates can be tailored to your individual needs and goals, making it an ideal form of exercise for anyone looking to improve their physical and mental well-being.
Improved Breathing: Pilates emphasizes deep, controlled breathing, which can assist with improving lung capacity and overall respiratory function. This can be particularly beneficial for individuals who may be dealing with respiratory issues such as asthma or COPD.

The Key Benefits Of Working With A Pilates Instructor

One of the main benefits of working with a Pilates instructor is that they have a deep understanding of the human body as well as how it moves. This knowledge allows them to identify potential areas of weakness or imbalance in their clients and to tailor their instruction accordingly. For example, if you have a history of lower back pain, your instructor may recommend modifications to certain exercises that will help to protect your back and prevent further injury.

Another way in which a Pilates instructor can help you to modify exercises is by providing alternative exercises that target the same muscle groups. For example, if you have difficulty performing traditional Pilates exercises that require a lot of balance, your instructor may recommend exercises that can be performed while seated or lying down. These modifications can help to make Pilates more accessible and enjoyable for individuals with physical limitations, while still providing the many benefits of this form of exercise.

Look For Experienced Pilates Instructors

Of course, it is important to remember that not all Pilates instructors are created equal. When looking for a Pilates instructor who can help you modify exercises to accommodate your physical limitations, it is important to look for someone with experience and expertise in working with individuals with similar needs. You may also want to consider seeking out an instructor who has additional certifications or training in areas such as physical therapy or rehabilitation, as this can further enhance their ability to work with clients with physical limitations.

Working with an experienced Pilates instructor can provide numerous benefits for individuals at all levels of fitness. If you are new to Pilates or a seasoned practitioner, an experienced instructor can help you to achieve your fitness goals more effectively, safely, and efficiently. Here are just a couple of the benefits of working with an experienced Pilates instructor:

Customized Instruction: An experienced Pilates instructor will be able to provide customized instruction that is tailored to your individual needs and goals. This may include modifying exercises to accommodate physical limitations, adjusting the intensity of your workout based on your fitness level, or targeting specific areas of the body that you want to strengthen or tone.
Greater Efficiency: When you work with an experienced Pilates instructor, you can be sure that you are getting the very best out of your workout. An experienced instructor will be able to help you to perform exercises with proper form and technique, which can help to maximize the effectiveness of each movement and minimize the risk of injury. Additionally, an experienced instructor can help you to progress through exercises more efficiently, allowing you to achieve your fitness goals more quickly.
Improved Performance: Pilates is a challenging form of exercise that requires a high degree of focus, concentration, and control. An experienced Pilates instructor can help you to improve your performance by providing feedback and guidance on your technique, as well as by challenging you with more advanced exercises as you progress. With the help of an experienced instructor, you can continue to push yourself to new levels of fitness and achieve your full potential.
Motivation and Accountability: Working with an experienced Pilates instructor can help to keep you motivated and accountable to your fitness goals. An experienced instructor will provide guidance and support throughout your workout, helping you to stay focused and engaged even when the exercises become challenging. Additionally, an experienced instructor can help you to set realistic goals and track your progress over time, providing the motivation you need to continue working towards your fitness goals.
Injury Prevention: Pilates is a low-impact form of exercise that is generally considered safe for individuals of all ages and fitness levels. However, as with any form of exercise, there is a risk of injury if exercises are performed incorrectly or with improper form. An experienced Pilates instructor can help you to prevent injury by providing guidance on proper form and technique, as well as by modifying exercises to accommodate any physical limitations you may have.

Why Does A Pilates Instructor Need To Be Certified?

Certification is important in any profession, including Pilates instruction. Here are a few reasons why certification is necessary for Pilates instructors:

Ensures Competence: Certification programs require Pilates instructors to demonstrate their knowledge and proficiency in teaching Pilates exercises. This ensures that instructors have the necessary skills and knowledge to provide safe and effective instruction to their clients.
Provides Credibility: A certified Pilates instructor is viewed as more credible and trustworthy by clients, employers, and the wider fitness community. Certification demonstrates that an instructor has met certain standards and has been recognized by a reputable certification organization.
Increases Employment Opportunities: Many fitness facilities and studios require Pilates instructors to be certified before they can be hired. Certification can help to open up new employment opportunities and increase earning potential for Pilates instructors.
Ensures Safety: Pilates exercises can be challenging and require proper technique and form to be performed safely. Certified instructors have been trained in proper alignment and movement patterns, which can help to prevent injuries and ensure that clients are getting the most out of their workouts.
Demonstrates Professionalism: Certification demonstrates a commitment to professionalism and continuing education. Certified Pilates instructors are required to maintain their certification through ongoing education and training, which ensures that they are up-to-date with the very latest developments in the field.
Protects Clients: Certification organizations often require Pilates instructors to hold liability insurance, which can protect both the instructor and their clients in the event of an injury or accident.

Ultimately, whether or not a Pilates instructor can help you modify exercises to accommodate your physical limitations will depend on a variety of factors, including the nature and severity of your limitations, your fitness level, and your goals for your Pilates practice. However, with the right instructor and the right modifications, Pilates can be an effective and enjoyable form of exercise for individuals of all ages and abilities. If you are considering Pilates as a form of exercise and have physical limitations that you are concerned about, don’t hesitate to reach out to a qualified Pilates instructor for guidance and support.

Contact Trifocus Fitness Academy

Would you like to become a Pilates instructor? If you do then you need to study our Pilates Instructor Course. Follow this link to find out more.

The post Can A Pilates Instructor Help Me Modify Exercises To Accommodate Any Physical Limitations? appeared first on Trifocus Fitness Academy.

How Can Pilates Help With Multiple Sclerosis? Read this article.

Bronwen — Tue, 15 Feb 2022 05:00:36 +0000

Movement is very good for everyone. Doing both aerobic and strength training exercises often can help to reduce your risk for chronic diseases for example type 2 diabetes, obesity, some kinds of cancer, and heart disease. Also movement helps to strengthen your bones and muscles. Pilates is a kind of activity which is especially helpful for individuals who have been diagnosed with multiple sclerosis (MS). The programme’s focus on stability and core muscle strength is fantastic for improving balance and movement. In addition, Pilates helps to reduce fatigue, a common symptom of MS.

How Could Pilates Help With MS Symptoms?

Pilates has a number of different benefits for MS. It can assist with:

Strengthening the muscles that support the joints,
Improving balance, strength, stability, and flexibility,
Increasing awareness of body position,
Improving walking distance,
Enhancing overall well-being and quality of life,
Reducing pain and fatigue,
Lowering the risk of falling, and
Improving memory and other cognitive symptoms.

Which Pilates Exercises Are Best For MS Patients?

Seated Toe Lifts

Sit down in your chair with your feet flat on the ground. Find tall alignment through your spine. Think about the crown of your head reaching up towards the sky and your tailbone pointing behind you just so slightly. Drop your shoulders away from your ears. Lift your collarbones.
Position your feet hip-distance apart with all 10 of your toes down on the floor. On an inhale, keep your heels are weighted down and lift your toes off the floor. As you lift, spread your toes apart, creating as much space as possible between the toes. Hold your toes up for a moment or two, then exhale and lower them back down again.
If you’re dealing with a drop foot, wrap a theraband or scarf around the ball of your foot and pull upwards in order to mimic the motion.
Either you can work both feet at the same time or one foot then the other. Either way, you need to do 10 sets on each foot.

Leg Lifts

Safely lower yourself back down onto your back. Ensure that your knees are in a bent position and your feet are flat on the floor. Relax your arms down by your sides. Grab hold of the sides of your mat for stability. Alternatively, lay your hands on your tummy so you can feel it working.
Take a deep breath in. On your exhale, lift one of your legs up into tabletop. Breathe in to lower it back down, then switch legs. As you go, concentrate on the stabilising leg, the one which remains on the floor. Press your big toe of that foot down. Feel your inner thighs engage in order to keep you steady as the other leg floats up light as a feather. Perform 10 sets total, taking breaks when you require them.

Step, Lean & Look

Turn so that your right hand is pressed against the wall. Stand up nice and tall with your shoulders over your hips.
Ensure that you keep your right foot anchored as you step your left foot forwards. Make sure that you keep both feet steady. Look over your left shoulder for a period of eight counts.
Return your gaze to centre. Look over your right shoulder for a period of counts. Return to centre and then bring your left foot back to meet your right. Repeat stepping your right leg forward.

Contact Trifocus Fitness Academy

Would you like to become a Pilates instructor? If you do then you need to study our Pilates Instructor Course. Follow this link to find out more.

The post How Can Pilates Help With Multiple Sclerosis? Read this article. appeared first on Trifocus Fitness Academy.

What Kind Of Push-Up Is Best For Chest Gains? Read this article.

Bronwen — Tue, 18 Jan 2022 05:00:16 +0000

When you probably think of bodyweight exercises you’ll probably instantly think of the push-up. This is because it’s one of the most effective and straightforward of moves that you care able to do and it works not just your chest but your shoulders, triceps and abs as well.

Push-ups can be performed anywhere and at any time, and if you’re looking to specifically target your chest area, then they’re a great place to begin.

We’ve put together a simple guide to the best push-up moves if you want to build muscle in your chest.

How To Do Push-Ups Correctly

Put your hands directly under your shoulders.
Keep your head, back as well as your buttocks in a straight line.
Extend your legs so that your weight is on your toes.
Engage your core and glutes.
Pull your shoulder blades down and back.
Lower your body in a regulated manner until your elbows are at a 90-degree angle.
Make sure that you keep your elbows tucked in close to your body.

Wide-arm push-up

Putting your hands in a wider position, approximately double shoulder-width apart, places more of the focus on your chest area as opposed to your arms or shoulders.

Align your body as normal and complete a press up as you normally would, pausing at the bottom and pushing up powerfully to the starting position.

Clap Push-Up

Make sure to land with soft elbows after the clap that you do. As always, a tonne of core control is extremely important to performing this push-up variation properly. Don’t be afraid to begin on your knees or on an incline in order to get the hang of the timing.

Inverted Push-Up

This will target the different muscles in the chest area, making for a more rounded workout routine.

In order to complete an inverted push-up, take your usual push-up position with your hands, however, place your feet on a higher surface such as a chair, workout bench or couch.

The change in angle with work the chest in a different way, utilising the pectoralis major muscle in a different way.

Staggered Plyo Push-Up

Switch out the position of your hands after every single push-up. If this movement is far too explosive or challenging for you just switch your hands without the “jump” until you have the ability to work your way up.

Expert Push-Up Tips

Far too many individuals think that the push-up is an exercise that is far beneath them. They prefer barbell bench presses, dumbbell flyes, cable crossovers as well as other weighted moves to build up their chests.

However, the push-up is a tried-and-tested upper-body muscle builder. The beauty of type of exercise is it can be performed at any time. To achieve the gains that you want, don’t rush your reps – taking your time in order to lower and lift your torso.

Try out a 4010 tempo – a four-second lowering phase, no stop at the bottom, a one-second pressing phase and then no pause at the top – in order to get your muscles better at controlling each movement. Alternatively try out a 3110 tempo which introduces a one-second pause at the bottom of each rep – all of a sudden this ‘simple’ and ‘boring’ bodyweight exercise is a legitimate muscle-building move.

Contact Trifocus Fitness Academy

Do you want to become a fitness expert? If you do, then you need to study our Personal Training Diploma. Follow this link to learn more.

The post What Kind Of Push-Up Is Best For Chest Gains? Read this article. appeared first on Trifocus Fitness Academy.

Why Is Pilates Great For Your Mind And Body? Find out more.

Bronwen — Thu, 30 Dec 2021 05:00:50 +0000

Pilates is a type of exercise which helps lengthen – as well as strengthen the muscles in the body while at the same time creating mobility and flexibility. In fact, Pilates exercise has several physical health benefits which include:

Spinal realignment/posture correction,
Improvement of flexibility,
Correcting movement patterns,
Improvement in balance, and
Improves coordination.

Did you know that there is a lot more to Pilates than physical benefits? It can also help improve your mental health providing stress management, memory improvement, and relaxation to those who regularly practice Pilates.

Pilates Increases Energy

By concentrating on breath, Pilates improves cardiorespiratory capacity. This stimulates feel-good hormones, oxygen flow as week as blood circulation. Pilates achieves all of this and, owing to its low-impact nature, rarely leaves you feeling fatigued. Rather, it gives you a boost of energy.

Pilates Boosts Your Memory And Makes You Smarter

Starting in our late 20s most of us begin losing about 1% of the volume of our hippocampus, which is a portion of the brain that is responsible for memory as we;; as cognitive function. Our brains are literally shrinking.

For a long time scientists were of the opinion that we are born with a particular number of brain cells however recently they discovered that our brains could create new cells so slowing down or reversing brain reduction. What will it mean to you? It means improved memory, lower risks of Alzheimer’s disease, improved learning in addition to problem solving, a higher IQ and more.

Mindfulness Through Breathing

One of the main core supporters of our body is the diaphragm. During Pilates, particular focus is given to breathing well and giving movement the opportunity to follow the breath. This allows the Pilates practitioner to move with intention and pay attention to posture as well as the movements. Through focusing on breath and movement you are concentrating on the present and allowing your mind a chance to rest.

Developing the habit of mindful, deep breathing is a technique which can very easily follow you out of the studio to make use of in times when life is hectic. Utilising this technique during moments of stress can bring a sense of calm and assist you with focusing on the present.

It Enhances Body Awareness

Pilates is a mind-body practice which enhances proprioception, or body awareness. The attention inward – as well as the ability to concentrate on the sensations in your body – heightens your awareness of comfort or pain, your emotions as well as your surrounding environment.

With improved proprioception, your body is better able to respond to stimulus, which could prevent injuries and falls. Better body awareness may even assist you with preventing overeating, as you’ll be more in tune with your body’s hunger signals.

Pilates Reduces Stress Tension In Our Body

You have perhaps heard about the famous “fight-or-flight” response to situations which are stressful. When faced with a stressful situation (real, like almost getting in a car accident or imaginative, such as fear of public speaking) our body releases a wave of stress hormones in order to ready our body to fight or flee.

In situations which are stressful, our bodies are ready to move at its peak performance however in most modern-day scenarios we aren’t able to run away when stuck in a traffic jam and aren’t able to pick a fight with our boss. Physical activity should metabolise the build-up of stress hormones however we rather try to keep everything inside and work our way through it.

The result? Stress hormones becomes settled in our body causing hypertension, muscle spasms as well as pain.

Pilates alleviates tension which is built up in the muscles through gentle stretching as well as gradual conditioning. An energetic Jumpboard workout will allow you to metabolise stress hormones which are built up in your muscles. Fascial release techniques which many Pilates instructors utilise in their classes today will assist you with loosening tight muscles which are not responsive to passive stretching. When you get stress out of your body, you also get it out of your mind.

Contact Trifocus Fitness Academy

Are you keen on becoming a Pilates instructor? If you do then you need to do our Pilates Instructor Course. Follow this link for more information.

The post Why Is Pilates Great For Your Mind And Body? Find out more. appeared first on Trifocus Fitness Academy.

Why Is The Goal Of Pilates Coordination Of Body, Mind And Spirit?

Bronwen — Thu, 23 Dec 2021 05:00:19 +0000

Are you looking for a new exercise to tone as well as strengthen your core? To better your posture and flexibility? A low-impact exercise which you can do at home or, alternatively, in a class? Something to lessen your back and neck pain after long hours sitting at the computer?

Have you considered trying out Pilates?

Pilates is unique in that, as opposed to yoga and other activities, its origin is fairly recent. Pilates was designed in 1920 by Joseph Pilates for the purposes of physical rehabilitation.

The idea behind Pilates is to achieve flexibility, strength as well as body awareness without building bulk. It is considered to be a resistance exercise, even though, as a newbie, you may experience an increased heart rate. Another distinctive difference is that Pilates has a full mat routine, in addition to exercises which can only be done on specific Pilates machines, such as the reformer as well as the cadillac.

The main goals of Pilates are to:

Strengthen the stomach,
Improve posture, and
Stabilise and elongate the spine and build balance and overall strength.

There are six main principles of Pilates:

Concentration,
Control,
Centring,
Breathing,
Flow, as well as
Precision.

When these key principles are utilised in conjunction with the mindset that you are creating a leaner, better you from your core muscles out, Pilates is able to provide that long, toned body you desire.

Concentration

This highlights that during Pilates you should concentrate on your entire body in order to ensure smooth movements. This is challenging. During Pilates exercise technique – as well as how exercises are performed – are, in many respects, more important as opposed to the exercises themselves.

Control

Every exercise in Pilates must be performed with control. Basically it’s about you being in control of your body.

Centring

In order to effectively control your body, you need to have a starting place. That place is your centre. You’ll frequently hear this termed the ‘powerhouse’ which is a term that means your centre. This term encompasses the abs, upper and lower back, hips, butt in addition to your inner thighs. All movements in Pilates should start from your centre, your powerhouse and flow out to the limbs.

Flow

Exercises during Pilates are supposed to flow into each other in order to help build strength as well as stamina. The utilisation of appropriate transitions and economy of movement is highly prized and is one of the key things which differentiates novice from advanced practitioners.

Precision

Pilates is not about performing many repetitions poorly or with poor technique. Conversely, Pilates aims for precise and perfect movement. With regular Pilates practice and expert instruction, this precision will become second nature eventually and carried over into everyday life. An expert Pilates instructor is able to tell a lot about a person by just watching them walk.

Breathing

Typically in Pilates you concentrate on breathing out with effort and in on the return. Coordinating breathing with your movements is an important part of Pilates. Good instructors will continually remind you when to breathe in as well as when to breathe out. Like everything in Pilates you should concentrate on each breathe and feel the engagement of your powerhouse.

Contact Trifocus Fitness Academy

Would you like to become a world-class Pilates instructor? If you do then you need to do our Pilates Instructor Course. Follow this link to find out more.

The post Why Is The Goal Of Pilates Coordination Of Body, Mind And Spirit? appeared first on Trifocus Fitness Academy.

How Pilates Changed Fitness Forever? Read this article.

Bronwen — Fri, 10 Dec 2021 05:00:39 +0000

Pilates may be quite challenging at first however with time, you will gain the strength – as well as balance – in order to execute the movements without falling over or requiring a break. If you’re accustomed to doing intense cardio, Pilates is going to be quite a shock. Its focus is on increasing posture, balance and flexibility without putting strain on your joints.

If you have never tried Pilates out, chances are good that you may have a few ideas of what a class entails as well as the common benefits of this type of exercise. While Pilates hasn’t quite garnered the popularity which Yoga has in recent years, many experts will enthusiastically attest to the benefits that a Pilates practice offers – in both body in addition to mind.

Pilates is so effective, and also so powerful, that when taught well, it can make your whole body stronger and far more flexible in no time at all. Apart from strength and flexibility, Pilates can help with everything from improved posture to improved breathing, greater mood as well as noticeable weight loss and tone. These effects can even be felt after a single class, and after a week or month, chances are good you will be hooked for life!

Pilates Will Make You More Flexible

Pilates isn’t about striving towards getting your legs behind your head or breaking out into a full set of splits.

Pilates works towards a safe increase in length and stretch of the muscles as well as the range of motion within the joints. Just as Pilates aims to establish a level of muscular strength which will enhance and balance your daily life and activities, so do does it intend to build a body that can stretch and bend in order to meet the flow of daily life. It establishes practical strength and flexibility.

Pilates is great for all levels and is definitely not only intended for those who even now have an increased degree of natural flexibility. Studies have demonstrated that just 20 Pilates sessions can result in a 20% boost in flexibility. A Pilates workout is all about strengthening and stretching—and this mixture is the perfect way to ease tight muscles and generate a more limber and subtle body.

Exercising Without The Fuss

If even the mere thought of going to the gym fills you with anxiety and you keep putting it off, Pilates allows you the opportunity to tailor your workouts and even finish sessions at home.

The best way that you can keep up with your training is to have a Pilates trainer design a personalised programme of exercises so that you are able to keep up with in between your sessions in the studio. Plot a review session every so often to make sure your technique is still sound and that you are getting the most you can out of your Pilates training.

So you may be stretching, however you could do more damage as opposed to good. Check that you’re doing the moves correctly. In time, you’ll be surprised by the results.

Doing Pilates Will Give You More Energy

Pilates is a practice which offers you more energy as opposed to depleting your energy. The movements are slower and necessitate mindful exertion. Pilates makes sure that the breath and circulation is kept moving. It stimulates the spine in addition to muscles, as well as flooding the body with endorphins which are the body’s natural feel-good chemicals. Pilates is the best pick-me-up for when you would like a workout without it feeling overly strenuous and taxing.

Contact Trifocus Fitness Academy

Do you want to become a Pilates instructor? If you do then you need to do our Pilates Instructor Course. Follow this link for more information.

The post How Pilates Changed Fitness Forever? Read this article. appeared first on Trifocus Fitness Academy.

Pilates Workouts for Runners. Read this article to find out more.

Bronwen — Thu, 11 Nov 2021 05:00:07 +0000

We don’t often give our core sufficient credit. However the group of muscles which make up your core are always working overtime to stabilise your spine, which in turn ensures that you are kept steady as well as upright. Plus, almost all movements start from the core, from sitting up straight, to bending over to even running.

However if your idea of a core workout is just doing crunches at the end of a run, you’ll wreak absolute havoc on your lower back as well as, eventually, your running performance. That’s why you should consider including Pilates into your training routine.

Every Pilates move focuses not just on the six-pack ab muscles (in other words, the rectus abdominis in addition to the obliques), however Pilates is also known for targeting the deep core muscles which support your spine and also tap into other often neglected muscles in runners such as the glutes and inner thighs.

As a result, you will build greater core strength and control and this leads to improved posture and a more efficient running form. In fact, researchers found that when runners experienced weaknesses in the deep core muscles which support the spine, it led to more risk of lower back pain over time.

A Few Quick Form Notes Before You Begin

Two major things that you should concentrate on during these exercises are your posture as well as breathing. In order to get into good alignment, you’ll want to find what Pilates instructors call your ‘neutral spine’. Here’s how to find this:

Rock your pelvis forwards and backwards, feeling it extend to its extreme point on either end, ultimately coming to a rest in the middle. Your back mustn’t be overarched.
Ensure that you engage your core and pelvic floor muscles while you stand up tall, keeping your chest up.
Think about stretching out your spine, together with your neck, so if feels like “helium balloons are affixed to the top of your head as well as lifting you upwards.

Breathe in through your nose, and out through your mouth, and ensure that you keep those abdominal muscles activated throughout the exercise. Concentrate on breathing in through your nose as deeply as you possibly can so that your rib cage expands. Breathe out through your mouth. Practise this a few times before you start.

And last but not least, if you’re injured it’s best to get advice from a Pilates instructor, trainer, or physical therapist in terms of how to modify these exercises so that you don’t make things worse.

The Roll-Up

Lie faceup on a Pilates mat with your legs extended straight out. Ensure that your feet are hip-width apart.
Extend your arms overhead and breathe in deeply to prepare.
Exhale, tuck your chin to chest, and then draw arms forward.
When your wrists are directly above your shoulders, slowly peel upper back off the mat one vertebrae at a time by utilising your core for control.
Continue to reach forwards as you fold up as well as over the legs as far as you can without straining.
Inhale here and then exhale as you tuck your chin to chest. Round your upper back to roll backward slowly until your shoulders are on the mat. Do five to 10 repetitions.

Neck Stretch

Stand up tall. Have your feet together, your back straight, your shoulders back, and your arms relaxed at your sides.
Gradually drop your left ear to your left shoulder to a point where you feel a stretch. Hold for a number of seconds.
Return to your starting position and then repeat four times to the right.
Repeat the same motion on your left side four times.

Single Straight-Leg Stretch

Lie face-up on the Pilates mat with your legs extended straight out in front of you. Rest your arms at your sides.
Lengthen your right leg towards the ceiling with your toes pointed and take hold of it at the highest point possible.
Lift your left leg a couple of centimetres off the ground. Peel your head and shoulders off the Pilates mat while engaging your abdominals.
After this, gently pulse the right leg toward you twice.
Exhale with each pulse and attempt to keep your right leg as straight as you possibly can. Inhale and then switch legs.
Repeat the two pulses, making sure that you exhale with each pulse. Continue to alternate.
Do reps on each side for a total of 10 reps.

Contact Trifocus Fitness Academy

Are you keen on becoming a Pilates Instructor? If you do then you need to do our Pilates Instructor Course. Follow this link to find out more.

The post Pilates Workouts for Runners. Read this article to find out more. appeared first on Trifocus Fitness Academy.

Why You Should Integrate Pilates Into Your Workout Routine

Bronwen — Tue, 14 Sep 2021 05:00:43 +0000

Pilates is a low-impact workout which is effective at strengthening, lengthening as well as toning your muscles through controlled and repetitive movements. There are many advantages to including Pilates into your workout routine from increased strength to improved posture.

What Are The Advantages Of Pilates?

Pilates is a full-body exercise method which will help you to do everything better. It strengthens and stabilises your core body, which is your foundation, so that you are able to move effectively while improving your posture, flexibility as well as mobility.

And if you’re looking for functional movement — which is the kind that assists you to move better on a daily basis with everyday tasks — Pilates can train you in that as well. A 2018 study of 90 people – which was published in the Journal of Exercise Rehabilitation – found that participants who practised Pilates for one hour three times a week for eight weeks boosted their scores on a functional movement screen, which measures aspects such as balance, stability as well as mobility, more than individuals who did yoga instead (or who didn’t exercise at all).

Then there are the muscle benefits — particularly in the endurance realm. One 2010 study that was published in the Journal of Strength & Conditioning Research discovered individuals who performed one hour of Pilates twice a week for 12 weeks reported noteworthy improvements in abdominal stamina, hamstring flexibility as well as upper-body muscular endurance.

The researchers theorise that the scapular stabilisation cues during the moves (when your instructor tells you to bring your shoulder blades together or – alternatively – down), in addition with the increase in core strength and endurance, may translate to upper-body strength improvements.

As with other forms of exercise, Pilates has been found to have a positive effect on mental health.

A 2018 meta-analysis of eight Pilates studies discovered that those who practised Pilates reported a reduction in symptoms of depression, anxiety as well as fatigue, in addition to an increase in energy. The practice of Pilates is all about mind-body connection and can be a phenomenal introduction to both physical as well as mental endurance. (Of course, no type of exercise is considered to be a treatment for mental health conditions. Improvements don’t take place for all people — meeting with a mental health professional is still a very important step if you’re experiencing anxiety, depression, or other issues.)

Pilates Improves Posture

Good posture is a sign of good alignment which is supported by a strong core. It is a point from which the body is able to move freely. Beginning with Pilates movement fundamentals and progressing through mat and equipment exercises, Pilates is responsible for training the body in order to express itself with strength as well as harmony. People who practise Pilates frequently have excellent posture. In addition, it’s a reason why people do Pilates for back pain.

Pilates Boosts Energy

Pilates gets the circulation and breath moving, stimulates the muscles and spine, and floods the body with the good feelings which you get from exercising your entire body.

The more that you engage in exercise, the more energy you have. And the more energised you are, the more you’ll feel like doing your exercise routine (to a point, of course). Pilates is a fantastic low-impact form of exercise which can be incorporated into your daily routine. (Just ensure that you consult with your physician before starting any new workout programme.)

Contact Trifocus Fitness Academy

If you would like to become a Pilates expert then you should really think about doing our Pilates Instructor Course. Follow this link to find out more.

The post Why You Should Integrate Pilates Into Your Workout Routine appeared first on Trifocus Fitness Academy.

What Are The Wonders Of Pilates? Read this article.

Bronwen — Thu, 12 Aug 2021 06:00:55 +0000

It’s not new news that Pilates does absolute wonders for your physical health. It is one of the best ways for you to get in shape and get in shape quite quickly. Say “hello” to abdominals like you’ve never seen before and a workout which will have you feeling exhausted in a way you could have never imagined — particularly when this workout has you doing moves as slowly as possible. There’s undoubtedly no doubt in our minds that you will love the physical results from your Pilates classes.

If you have never tried out a Pilates session, chances are good you may have a few ideas of what a class entails as well as the common benefits. While Pilates hasn’t quite gotten the popularity that yoga has in recent years, many fitness experts will eagerly attest to the advantage that a Pilates practice offers – in both your body and mind.

Pilates is so effective as well as so powerful, that when taught properly, it can make your whole body stronger in addition to more flexible in absolutely no time at all. Aside from strength and flexibility, Pilates can help with everything from improved posture to improved breathing, greater mood as well as visible weight loss and tone. The effects can even be felt after just a single class. After a week or month, chances are very good that you will be hooked for life!

Say Goodbye To Back Pain

Unlike many other different types of workouts, Pilates will not cause you to have back problems. In fact, one of the chief focuses in Pilates is making sure that your back remains strong as well as safe. You’ll hear your instructor say, during the class, to pull your abs into your ribs. This is done to protect your back (and it doesn’t hurt that this assists with keeping your abs engaged, which means that you’re strengthening at the same time). Through keeping your spine correctly aligned and breathing the correct way during Pilates, you will be doing wonders for your back.

Say “Hello” To A Far More Relaxed Mind

You might not think of Pilates class as a method of meditation; however you’ll quickly find out that it is. As the moves in Pilates are so intentional – and need so much focus to perform correctly and reap all the benefits, you’ll need to have a calm mind as well as focus your attention on what is staring you in the face.

You don’t have the mental space to think about what’s on your list of things to do or stress about anything that isn’t Pilates-related. To keep your body engaged – as well as get the most out of your class – you’ll need all your mental energy and attention on the moves that your body is doing.

The great thing about this aspect is that it will not only give you that sense of meditation and “unplugging” during the Pilates class, but it will give you the tools – as well as the practice- to take that concept of concentrating on your body and breath into the rest of your day-to-day life.

This means a calmer mind and more complete zen sense of self.

Contact Trifocus Fitness Academy

Do you want to become a world-class Pilates instructor? If you do then you need to do our Pilates Instructor Course. Follow this link to find out more.

The post What Are The Wonders Of Pilates? Read this article. appeared first on Trifocus Fitness Academy.

The Best Pilates Stretches To Relieve Neck And Back Pain

Bronwen — Fri, 06 Aug 2021 05:00:28 +0000

The perpetrators behind niggling neck and back pains are so diverse that it can be hard to pinpoint an exact cause. However, common causes include static postures such as sitting at a desk for long periods of time as well as repetitive actions such as heavy lifting without stretching in addition to doing something continually on one side.

Pilates isn’t just effective at making you long and lean. It can also be an incredibly effective way for managing neck as well as back pain by allowing you to strengthen, stretch and support the muscles. This is owing to the movements allowing you to improve your posture and utilise your own body weight to gain proper control around your shoulders while keeping good alignment of your neck.

Even though you can’t completely avoid slouching on the couch or slipping into an awkward sleeping position, some Pilates moves can assist with stopping these normal occurrences from leading to an achy upper body.

Full Body Release

For top to toe release, we recommend a standing side stretch:

Stand straight with hands above your head and your palms together.
Shift your hips to the left while arching your torso and arms to the right.
Repeat on the other side.

Neutral Spine With Pelvic Tilts

Having a strong core has advantages beyond holding long planks as well as having strong, sculpted abs. A super strong core can also support your back and enhance your posture. Doing pelvic tilts performed with a neutral spine is a gentle way to wake up the deep lower transversus abdominis muscle which plays a massive role in supporting your back:

Lie supine with your knees bent, feet hip-distance apart and touching the floor.
Lengthen the back of your neck so that you are gently closing the space between your neck and the floor. After this, relax the shoulders and then rest the arms at your side.
Breathe in. As you breathe out, draw your navel in towards your spine and make sure that you imprint your spine into the mat with a tiny pelvic tilt.
Hold for a breath then return your spine back to neutral and allow the pelvis to return to starting position.
Complete ten reps of the exercise.

Lower Back And Shoulder Stretch

A phenomenal way to stretch your lower back and shoulders is a combination of Child’s Pose as well as Puppy Pose. This assists with opening the lower back and chest, strengthening the upper back and elongating your spine:

Start on your Pilates mat with your legs tucked under your chest.
Make sure that you stretch out your arms straight in front of you, with your palms touching the floor.
Then, smoothly transition to Puppy Pose by pushing your bum up into the air and keeping your chest – as well as your arms – on the floor.

Contact Trifocus Fitness Academy

If you are keen to become a world-class Pilates instructor then you need to do our Pilates Instructor Course. Follow this link to find out more.

The post The Best Pilates Stretches To Relieve Neck And Back Pain appeared first on Trifocus Fitness Academy.

The Ultimate Beginner’s Guide To Pilates. Learn more in this article.

Bronwen — Wed, 28 Jul 2021 05:00:55 +0000

Pilates is an astounding form of exercise that can help to improve core strength, stability and overall fitness. Regular Pilates can improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension.

However, if you’ve never tried it before, there are some basic principles related to the discipline that you need to get your head around.

With the rise of online workouts and YouTube tutorials, it is more important than ever that you learn the basic rules before throwing yourself in – or you could develop bad habits, or even risk injury.

What is Pilates?

Pilates is a workout which allows the practitioner in order to develop stability as well as control. Mainly, strengthening the core is the only purpose of this practice however, all the movements which are done in Pilates are dedicated to training the body as well as giving the body the opportunity to move with grace, efficiency as well as ease.

These qualities, or Pilates principles as they are termed, are applied in every Pilates exercise. It is very important to know that this practice focuses on developing all muscles evenly by use of different movements.

It has the intention of targeting the weaker part of the body so that muscle can be built up. While it doesn’t make use of any weights, it includes many repetitions of each movement in order to strengthen the core as well as allow you to build up precision in your movements.

In addition, the technique focuses on quality over quantity. Rather than having the user repeat the same thing over and over again, Pilates focuses chiefly on doing the movements properly so that the exercise may strengthen the core. The idea is that by doing each exercise with precision and focusing on the breath you are able to achieve notorious results in a smaller period of time.

What Are The Principles Of Pilates?

Concentration

This highlights that during Pilates you need to focus on your entire body in order to ensure smooth movements. This is difficult. In Pilates, exercise technique – as well as how exercises are performed – is, in many respects, more important as opposed to the exercises themselves.

Control

Every exercise in Pilates must be performed with control. Essentially, it’s about you being in control of your body.

Centering

To effectively control your body you need to have a starting place and that place is your centre. You’ll frequently hear this called the ‘powerhouse’ which is a term that means your centre and includes the abs, upper and lower back, hips, glutes and inner thighs. All movement in Pilates should start from your center, your powerhouse and flow out to the limbs.

Flow

Exercises within Pilates are meant to flow into each other in order to help build strength and stamina. The usage of appropriate transitions and economy of movement is highly prized and is one of the main things which differentiates novice and advanced practitioners.

Precision

Pilates is not about doing a lot of repetitions poorly or with poor technique. Instead Pilates seeks for precise and perfect movement. With frequent Pilates and expert instruction this precision will ultimately become second nature as well as carry over into everyday life. An expert Pilates instructor may tell a lot about a person by just watching them walk.

Breathing

Usually in Pilates you focus on breathing out with effort and in on the return. Coordinating breathing with movement is a very important part of Pilates and good instructors will frequently remind you when to breathe in as well as when to breathe out. Like everything in it, you should concentrate on each breathe and feel the engagement of your powerhouse.

Contact Trifocus Fitness Academy

If you would like to discover how to become a master Pilates instructor then you need to do our Pilates Instructor Course. Click on this link to find out more and to register.

The post The Ultimate Beginner’s Guide To Pilates. Learn more in this article. appeared first on Trifocus Fitness Academy.

Pilates For Men. Find out more in today’s article.

Bronwen — Fri, 23 Jul 2021 05:00:25 +0000

Pilates is a popular workout method that involves a variety of exercises that are designed to develop functional strength as well as flexibility in tandem. In modern fitness, Pilates as a methodology focuses heavily on improving core strength, flexibility, posture in addition to balance.

If you think that Pilates is only for gorgeous women with ballerinas’ bodies, you’re probably not alone. However you — and everyone else who buys into that limited line of thinking — are wrong. Notwithstanding this common misconception, Pilates can be a great workout for everyone – both men and women.

The practice includes all the elements of healthy physical movement: breath, posture, strength, balance, coordination as well as flexibility. Men need to be able to move, as well, so beards and chest hair are just as welcomed and encouraged in the studio as yoga pants are.

Pilates Builds Strength And Uniform Development

Many men spend hours every single week lifting weights, building-up the bigger muscle groups. Unfortunately, they neglect other important muscles which are essential for overall strength. Pilates builds strength in every single part of the body. In fact, many men find Pilates quite difficult when they first begin. They’re surprised at how little flexibility that they have.

Pilates Increases Flexibility

These days many of us are living an inactive life. We don’t move sufficiently and that has a serious impact on our health as well as longevity. Without flexibility we feel stiff and sore. And no amount of pumping iron will assist. In fact, it may make a stiff spine as well as a stiff neck even worse.

Pilates Helps To Prevent And Repair Injuries

Back pain, in particular pain in the lower back, is a problem for everyone out there. It’s often owing to jobs which include sitting for hours at a time. Men are also susceptible to having knee and hip problems as they get older. If they’ve been engaged in any sport, they’re sure to have wear and tear problems that need help.

Pilates helps strengthen your body’s structure and support weaknesses that may have developed over years of neglect. Through resistance exercises, it strengthens bones and builds muscles to prevent further injury.

How Popular Is Pilates With Men?

Pilates, in general, is becoming increasingly popular with men. This involves athletes, fitness enthusiasts as well as working professionals who are hoping to counteract the effect of static positions, for example extended periods of sitting.

As Pilates at first grew in popularity, it was mostly marketed to women and associated with dancers only. Now, men are realising this is far from the truth. As professional athletes across many sporting disciplines add Pilates into their practice those stereotypes have fallen by the wayside. In addition, many individuals (not just men) have come to realise the versatility of Pilates.

Contact Trifocus Fitness Academy

If you would like to get the full benefit of Pilates, you should really consider doing our Pilates Instructor Course. Follow this link to find out more.

The post Pilates For Men. Find out more in today’s article. appeared first on Trifocus Fitness Academy.

Do You Know What You Can Expect From A Barre Fitness Class?

Bronwen — Mon, 07 Jun 2021 05:00:06 +0000

A barre class is a thorough workout which blends elements from different exercise styles comprising ballet, Pilates as well as yoga. Mixing so many different challenging workouts may seem intimidating.

Barre class is named for the main piece of equipment: the bar. If you’ve ever been to a ballet studio, this piece of equipment will be quite familiar. You’ll also make use of other equipment, such as a mat — which you’ll be familiar with if you’ve ever attempted yoga — or free weights, exercise bands as well as exercise balls.

You are able to choose how heavy you want your weights to be, and your instructor will guide you through the correct usage of each and every single piece of equipment. They’ll clarify how you will be able to integrate the equipment into the class to get the best workout possible.

Which Muscles Does Barre Target?

Core: You’ll do a combination of ballet positions and Pilates moves to target the abs.
Arms: Classes include exercises like military presses, lateral arm raises, and triceps lifts to work the arm muscles.
Legs: Expect to perform movements like pliés, dégagé, leg lifts/extensions, and other ballet-inspired moves that target the legs.
Glutes: Targeted moves like glute raises help tone the backside.

What Should You Wear To Barre Class?

What you should wear to barre class depends a lot on your personal taste. It’s very important to be comfortable in an exercise, so you shouldn’t feel that you need to impress anyone with your barre outfit. Select clothes that will allow you to focus on the exercise. Here are our recommendations for what to wear to your first barre class as well as what to bring along:

Grippy Socks

In order to make sure that you keep your feet firmly planted on the floor and to also boost your overall stability as well as balance during the workout, make the investment in a pair of grippy socks.

Snug Clothing

You don’t need to wear skin-tight clothing to a barre class, however an outfit with a snugger fit is a clever choice. Looser clothing may restrict your movement and make it more difficult for your instructor to see your form in order to give suggestions on how to adapt your body for each exercise. Grab your favourite pair of yoga pants or capris — leave your shorts at home for this one. You are able to pair your comfy bottoms with a tank top or a fitted t-shirt.

Pulled-Back Hair

Barre class isn’t very fast paced; however, you do have to move your body in a lot of odd ways. If you do have longer hair, make sure that you bring through a headband or an elastic band to keep your hair out of your face.

A Water Bottle

Just as barre class isn’t high impact doesn’t suggest you won’t work up a sweat. A very important part of any workout is staying hydrated. Give yourself the opportunity to have a water break whenever you need one during class.

Contact Trifocus Fitness Academy

If you want to become a Pilates barre instructor then you should do our Pilates Barre Instructor Course. Follow this link to find out more.

The post Do You Know What You Can Expect From A Barre Fitness Class? appeared first on Trifocus Fitness Academy.

How Can Pilates Help You In Your Overall Well-Being?

Bronwen — Thu, 20 May 2021 05:00:34 +0000

While the fitness benefits of Pilates are very well known, there is another aspect of wellness that this form of exercise helps with too. It is beneficial for mental well-being as much as it is for a physical one. Pilates is about lot more than just a workout. Any individual who’s been doing it for at least several months knows very well that Pilates doesn’t only shape your body, but it also empties your mind and also gives you energy as well as inner serenity.

What Is Pilates?

Pilates is a mind-body exercise regime that is designed to strengthen, lengthen and restore the body’s balance. It is a practice that not only builds a ‘strong core’ or perfect posture and promotes the uniform development of the body. Pilates is a low-impact workout which uses controlled and repetitive movements. There are many advantages for incorporating Pilates into your workout routine from increased strength to improved posture.

Pilates For Physical Well-Being

Physically, Pilates addresses the underlying structural imbalances in the body which create pain and difficulty with movement. This form of exercise helps to re-train dysfunctional movement patterns in the body and ultimately restores optimum physical function.

Regular practitioners of Pilates experience a heightened sense of body awareness as well as increased mobility. Research has proven that this form of low-impact exercise is the only movement practice that heals, strengthens and relaxes the body at the same time.

Pilates For Mental Well-Being

Mentally, Pilates is considered to be a ‘brain booster’ which assists with an individual’s cognitive abilities. Exercises are done mindfully and make use of the guiding principles of concentration and focus which promotes better communication between the brain and other parts of the body.

This in turn helps Pilates practitioners to become more alert and sharper. The deeply focused breathing mechanism helps calm the mind and improves mood-boosting hormones and one’s resilience to stress.

At the moment, we’re a lot more conscious about our own mental health and well-being. Whether this be in the form of meditation every day – or attending regular fitness classes – there are many ways we are able to assist ourselves.

Our health and well-being are essential in helping us with leading a happy and healthy life. This is something which we often neglect. Every person from family to friends as well as work relationships will gain from the time that we spend looking after ourselves.

With this in mind, the healthier and happier we are, the better prepared we are for any day-to-day challenges we may face. Consequently, the better prepared our bodies are in being able to survive the stresses and strains placed on it.

Contact Trifocus Fitness Academy

If you would like to become a Pilates instructor – and if you enjoy doing Pilates, then this is a good career choice – then you should do our Pilates Instructor Course. Find out more by following this link.

The post How Can Pilates Help You In Your Overall Well-Being? appeared first on Trifocus Fitness Academy.

What To Eat Before And Following A Pilates Exercise Session

Bronwen — Tue, 11 May 2021 05:00:23 +0000

As you have probably heard before, getting that body which you’re after doesn’t happen only by working out. You’ve got to pair your workout with a nutritious diet to get the results which you’re after. This includes prepping for your Pilates class as well as cooling down from it by putting the right things in your belly.

As everyone takes Pilates classes different times of the day, and everyone has somewhat different eating schedules, it’s challenging to say across-the-board what you should be eating before and after Pilates class, and exactly when you should eat those particular things.

Pilates encompasses a lot of work on your core on the mat. Many individuals wonder what and when to eat before doing Pilates exercises. Pilates has been around for many, many years however its popularity is still growing. Currently, it is regarded as a part of a healthy and well-rounded fitness routine.

Many who want to stay fit and strong engage in Pilates, and usually, one of the questions in mind is, what can you eat before and after a class? Is there a special diet when engaging in Pilates?

When Should You Eat Before A Pilates Session?

As there is so much emphasis in Pilates on making use of your abdominal muscles, you will want to make sure that any food you’ve eaten before your session is fully digested.

Attempt to eat a light meal before your session. Perhaps try snacking on a banana or sipping on a smoothie for some carbohydrates in order to give you energy. Irrespective of what you eat, nutrition experts recommend that you wait between two and three hours after eating before you work out.

Another thought that you should be keeping in mind is that if you skip breakfast or it’s been too many hours from the time that you’ve eaten, you could run out of energy in the middle of your workout. It’s best to eat no less than a light snack.

Recommendations For A Small Pre-Pilates Meal

A protein shake which uses fruit can be a very convenient choice. You will be able adjust the portion size so that it suits you.
Yoghurt with fruit or a small portion of oatmeal may provide carbohydrates.
Peanut butter on whole grain bread provides a quick source of complex carbohydrates as well as protein.

What To Eat After A Pilates Session

After a Pilates session, you need to make sure that your body is fed with nutrients in order to strengthen your muscles as well as restore any nutrient imbalance. You could drink another protein shake right after your session or eat another light snack.

In essence, your diet will depend on why you’re attending a Pilates class. If you want to lose weight, then you should cut down on calories. Use Pilates plus cardio exercises in order to create a fat-burning workout routine. Remember that you won’t be able to lose weight if you only exercise or use Pilates. You still need to reduce your calorie intake daily.

Contact Trifocus Fitness Academy

If you would like to become a Pilates instructor, then you should check out our Pilates Instructor Course. Follow this link to find out more.

The post What To Eat Before And Following A Pilates Exercise Session appeared first on Trifocus Fitness Academy.

How Can Reformer Pilates Help With Back Pain?

Bronwen — Wed, 21 Apr 2021 05:00:11 +0000

In this modern day and age, many individuals work and sit in front of a computer for hours on end. It is no wonder if they find it difficult to sit up with proper posture for eight hours – or even more. Such a ferocious cycle – sitting for long periods of time, typically in a little hunched-over position, then the postural muscles suffer a loss of strength owing to not using them too much. Then you can hardly sit up properly as your muscles lack strength. As a consequence, you get back pain.

In order to minimise back pain, you need to improve your core. Reformer Pilates is a great way to end this never-ending cycle. It builds core strength, increases flexibility and also corrects muscle weaknesses and imbalances – just to name a few. And when it comes to avoiding low back pain, it can be your major ally.

Core Strength Is The Basis Of Pilates Exercise

Pilates is responsible for training the deep muscles of your abdomen and back so that you are able to be strong and effective in everything you do. Efficient movement means that every part of your body works together with the superficial muscles of your trunk. This means that your spine gets the support it requires from the rest of your body.

If your core strength – as well as flexibility – is developed, so is the stability of your whole torso. A stable torso assists with relieving and preventing stress on your back. And this is why reformer Pilates is your absolute best bet if you want to relieve your back pain naturally.

The Best Way Of Restoring Flexibility

Reformer Pilates is much more than just stretching. Both the springs and sliding carriage of the Reformer will guide you with exercises ranges of movement which you don’t use (but should) in your normal day. This may assist with relieving the stiffness built up through your day-to-day routine and alleviate back pain.

Activating And Strengthening Muscles

Where tight muscles affect posture and causing pain, there are likewise muscles in a weak or hypoactive position. Typically, we are able to weak core (muscles of the stomach as well as around the spine) and gluteals (buttocks).

Boosting these muscle groups will assist with keeping your body in a better posture and this will put less strain on your back. Reformer Pilates may be used in order to isolate these weak points as well as to ensure that they activate during exercises to assist with strengthening them quicker.

Comfortable Equipment

In contrary to its appearance, the reformer is truly safe and comfortable. You are able to do many different exercises while you’re lying down. It has a headrest where you are able to comfortably place your head. If you perform exercises on a reformer, you may notice that the movements are simpler than when you’re doing them on a mat.

Contact Trifocus Fitness Academy

Would you like to become a Pilates instructor and master all types of Pilates exercises? The reformer included? If you do, then you should do our Pilates Instructor Course. Follow this link for more information.

The post How Can Reformer Pilates Help With Back Pain? appeared first on Trifocus Fitness Academy.

What To Consider Before Joining Your First Pilates Class

Bronwen — Thu, 08 Apr 2021 05:00:36 +0000

The first time that you try anything new may be a bit daunting. However, for some reason, a lot of people think that Pilates classes come with an additional air of “don’t do this if you don’t know what you’re doing.”

Perhaps it’s all the straps as well as springs on the reformer, perhaps it’s the exercise names which you’ve never heard before, (What’s this “Pilates hundreds” thing?) or perhaps it’s the graceful as well as super flexible instructors who look like professional dancers (and often also are!)

If you’ve wanted to try Pilates classes – but something has been holding you back – now’s your time to register for your first session. Pilates offers plenty of super benefits for your body, no matter what your fitness background is. You’ll improve your posture, focus on bodily alignment and will also get one heck of a core workout.

What Do You Need To Bring to a Pilates Class?

It won’t be necessary for you to bring much with you to a class. This is because Pilates studios usually offer equipment for the workout. The only thing that you may want to bring along with you would be a mat if you would wish to use your own as opposed to a shared one from class.

Pilates mats are often manufactured a little thicker than a standard yoga mat. This is in order to provide more cushioning and padding. If you’re unsure about which mat to buy, chat to your instructor for suggestions.

You may also want to take a water bottle along with you to class. You perhaps won’t be drinking as much water as you would during an aerobic workout however you’ll still want to have water available. In addition, make sure that you’re well-hydrated before class starts.

What to Wear To Your First Pilates Class

Most Pilates studios are casual however the norms vary. Make sure that you keep your attire simple (at least at first) as you figure out what works best for you. Here are some really helpful hints and tips to assist you with dressing for Pilates success.

Avoid Tiebacks As Well As Belts

Tie-back tops may be sore when you’re lying on your back. Ties, belts, drawstrings as well as tassels may get caught in the springs of Pilates equipment and then cause an injury.

Leave Off Embellishments

Choose workout gear that’s free of metal or plastic embellishments. Zips, buckles, clasps, buttons, or other trimmings can brutally harm the upholstered Pilates equipment. Repairs are quite expensive and could cause downtime for the studio.

Go Fresh-Faced

Make-up is very likely to stain the surfaces of the Pilates equipment.

Choose Unscented Products

Studios often ask that clients do not wear strong scents. Quite a lot of people are sensitive to perfumes and strongly scented deodorants, lotions as well as sprays.

Remove Accessories Or Jewellery

Long necklaces, belts as well as dangling bracelets may be distracting as well as dangerous if they happen to get caught up in the equipment.

Skip shoes

Pilates is – nine times out of 10 – done barefoot—no fancy footwear is required. If you wish to wear socks, buy a pair with grippy bottoms in order to ensure that your feet don’t slip.

Contact Trifocus Fitness Academy

Want to make Pilates your career? If you do then you need to do our Pilates Instructor Course. Follow this link to find out more.

The post What To Consider Before Joining Your First Pilates Class appeared first on Trifocus Fitness Academy.

What Are The Benefits Of Using A Pilates Reformer?

Bronwen — Wed, 31 Mar 2021 05:05:30 +0000

There is quite probably no piece of Pilates equipment that is more famous than the Pilates reformer. There are very good reasons for this. The reformer makes quite a dramatic impression when you first see one, and an even more dramatic change in your body when you utilise it. You will see reformers that are lined up in Pilates studios as reformer classes are frequently one of the main choices offered. Portable reformers are also popular as home exercise equipment.

Although the reformer is sometimes thought to be a later addition, potentially owing to its popularity on social media, it was part of Joseph Pilates’ original technique that was designed to help bed-bound WW1 patients.

This was alongside other ‘apparatus’ such as the chair and Cadillac – the latter which has bars to hang from. The Pilates reformer was then brought to the UK by pioneering teacher Alan Herdman after he worked in New York and being trained by Joseph Pilates himself.

What Does The Pilates Reformer Look Like?

The Pilates reformer was invented by Joseph Pilates. It has a bed-like frame with a flat platform that rolls backward and forwards on wheels.

It is a piece of apparatus that is used as a part of a Pilates exercise session under the direction of an instructor. The reformer uses springs for assistance and resistance in order to achieve proper muscle length and strength in an organised manner.

The reformer assists the practitioner in achieving the goals of Pilates, which include the usage of diaphragmatic breathing in order to organise the body’s posture through coordinated movements with an emphasis on control of the posture.

Adjustable Resistance

The platform of the reformer is called the carriage, and the carriage is attached to one end of the reformer by a number of springs. The springs give you the opportunity to adjust the resistance to the carriage. This will be pushed and pulled along the frame by your own body weight as well as strength. There are also shoulder blocks that are situated on the carriage which keep you in a stable position so that you’re not sliding off of the edge of the reformer.

There is a foot bar at the edge of the reformer and this an adjustable bar that holds the springs. Your feet and hands may be situated on this bar depending on the exercise. The reformer also has long straps with handles on them which your feet or hands can be placed into. These are at the top of the frame and opposite the foot bar.

The springs may be adjusted in order to affect both the foot bar and the handles so that the workout can be modified for different skill levels as well as body types. In fact, the reformer is utilised not only by people looking to strengthen their core but also by dancers for training and injury rehabilitation.

Contact Trifocus Fitness Academy

Would you like to become a Pilates instructor? If you do then you need to do our Pilates Instructor Course. To find out more and to register, please follow this link.

The post What Are The Benefits Of Using A Pilates Reformer? appeared first on Trifocus Fitness Academy.

How Can Pilates Help Skiers? Read this article to find out.

Bronwen — Fri, 26 Mar 2021 05:10:51 +0000

It’s a great workout all year round, obvs, but Pilates is especially good at preparing the body for skiing. That hard-earned core strength, flexibility, balance and control will all help you shoop-shoop in style.

It’s no surprise that injuries are common with skiers. In fact, there are around 10 000 individuals hospitalised each year with winter sports-related breaks as well as ruptures. However, preparing your body in the weeks before you hit the slopes may assist you with avoiding injuries and falls. It may also improve performance.

More particularly, skiers should do Pilates as this method is devised to strengthen and mobilise the body – exactly what you need for these types of sports. Even professional downhill alpine skiers do Pilates.

Common Skiing Injuries

Skiers run the risk of sustaining a host of different injuries. In particular the knees, where we’ve seen a lot of tears of the:

Anterior crutiate ligament (ACL),
Medial collateral ligament (MCL), and
Meniscus

Pilates assists skiers with really focusing on a dynamic and full range of motion as well as the strengthening of the hamstrings. This can help to balance overused quads as well as serve as back-up support for the ACL. Exercises which emphasise the adductors can help a skier’s recovery from catching an edge or keeping the skis under the centre of the body, thus reducing the stress on passive structures such as the MCL.

In addition, closed chain exercises (where the foot is in contact with bar/strap/board/floor) can assist simulate proper muscle recruitment and timing as well as offer functional applicable movements for skiing. Using specific exercises to focus on VMO (vastas medialis oblique of the quadriceps) and glute medius are important for proper patella (kneecap) tracking and stability of the knee and hip joints.

Pilates Moves To Help

Bicycle Crunches (Develops Core Control)

This move strengthens your abs and obliques. This means better posture as well as more control of those planks on the end of your feet:

Lying supine on a mat with a neutral spine, lift your legs in near you with your knees bent as well as shins parallel to the floor.

Hamstring Stretch (Flexibility)

Stretching your big leg muscles is extremely important – you’ll be taxing your quads and hamstrings all day on the slopes:

Lying supine with neutral spine and both legs bent, loop a resistance band or scarf around one foot and then straighten the leg towards the ceiling until you feel a gentle stretch in your hamstring.
Taking deep breaths increases the stretch by slowly bringing your leg in near you, aiming for a 90-degree angle to your body. Repeat with both of your legs. Hold for at least a minute on each side breathing into the stretch.
With your fingertips touching your temples, gradually lift your head and shoulders off the floor. The movement should come from your abs and not your neck.
Exhale and bring your left leg in and your right elbow to meet it. Twist your body and then swivel to switch. Repeat 10 times changing sides.

Contact Trifocus Fitness Academy

Want to learn more about Pilates? If you do, then need to do our Pilates Instructor Course. Find out more by following this link.

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What Is High Intensity Interval Pilates? Find out in this article.

Bronwen — Fri, 26 Mar 2021 05:05:03 +0000

HIIT (High-intensity interval training) is THE buzzword at the moment. The fitness world is flooded with different types of HIIT programmes and a lot of research is being done to show the benefits. Generally speaking, HIIT describes any workout that alternates between intense bursts of activity and fixed periods of light activity or complete rest. The intense burst needs to be “as hard as you possibly can” in order to push your heart rate into the anaerobic zone.

One of the main reasons HIIT has such a following is because it’s great if you just have a limited amount of time in order to work out. Some studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour. Other studies have found that after eight weeks of doing HIIT workouts, subjects were able to exercise on a bicycle twice as long as they could prior to the study, while maintaining the same pace.

Love HIIT workouts and Pilates? If you do, then High Intensity Interval Pilates (HIIP).

How Does High Intensity Interval Pilates Work?

The HIIP workout blends traditional Pilates moves with cardio in order to build your fitness quickly by doing each exercise with the burst and then rest method of interval training. For those who are wanting to get back into their fitness routine after life in lockdown, this is a wonderful place to start.

The only equipment which is needed for a HIIP session are sliding discs, which assist with increasing the difficult of each move and speed up your heart rate. No discs? No worries! If you’re working out on a carpet, grab two magazines. If you’re on tiles or wooden floors, you can swap the discs out for thick socks.

Aim to complete each HIIP exercise for 45 seconds, with a 15 second rest in between. Perform three rounds of each move.

Double Leg Pull-Up

Walk out with double leg pull up. This move is great for boosting the strength in your arms, core and legs. It will get your heart rate right up.

Stand up straight with the discs under the balls of your feet and then walk yourself into a plank position. In a slow and controlled manner make sure that you bring your knees to your chest, now lengthen your legs back to a plank position and walk your arms back and bring your body back up to standing position.

This is a challenging move so take your time on your first rep. Make sure that your core is strong and your spine is in a neutral stance. You can make this move more difficult by speeding it up by shooting your knees towards your chest and springing them back out.

Arm Crossovers Using Discs

This movement is not only great for your core but will also have you sweating and shaking in no time at all.

Make sure that you set yourself up in a plank position. Have you hands in the middle of the discs, your shoulders over your wrists, your chest pushing away from the floor, your tummy in and heels pushing away from you. Slip your right hand under your left arm. Then tap your pinky fingers together, alternating one of your hands at a time.

The aim is to make sure that keep your hips stable, like you have two hot cups of coffee on the back of each hip, and you don’t want to spill them. You can modify this exercise by lowering your knees.

Contact Trifocus Fitness Academy

Keen on becoming a Pilates instructor? If you are, then you need to do our Pilates Instructor Certification. Read more about it here.

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Why Pilates Can Work Wonders For Your Health? Learn more.

Bronwen — Fri, 19 Mar 2021 05:00:28 +0000

As an approach to fitness which emphasises strength, flexibility as well as precision, Pilates is often compared and contrasted with yoga owing to their health benefits. Indeed, even though the advantages to be gleaned from yoga often coincide with Pilates, the latter nevertheless offers many unique benefits to bodily health and performance.

If you have never tried out Pilates, chances are that you could have a few ideas of what a class entails in addition to the common benefits. Many fitness experts will eagerly attest to the benefits that a Pilates practice offers in both body as well as mind.

Pilates is so effective, and is also so powerful, that when it is properly taught, it can make your entire body stronger – as well as more flexible – in no time at all. Besides strength and flexibility, Pilates can help with everything from enhanced posture to better breathing, greater mood as well as noticeable weight loss as well as tone. The effects can even be felt after a one single class, and after a week or month, chances are very good that you will be hooked for life.

Entire Body Fitness

As a holistic approach toward physical fitness, Pilates promotes strength as well as soundness throughout your whole body. As Pilates utilises all of your body’s areas and muscles, regular practice with a qualified Pilates trainer will eventually help you to attain more energetic physical health from head to toe

Pilates Is Adaptable To Different Fitness Levels

One of the ultimate things about Pilates is its accessibility to people at all physical fitness levels. There is a broad range of different sorts of Pilates classes and techniques which cater to everyone from seasoned athletes to older adults who are recovering from recent injuries.

Improved Flexibility

Pilates puts a premium focus on flexibility – and for good reason. Improving your flexibility as well as mobility can be fundamental to unlocking your body’s physical fitness potential by giving the range of motion which you need in order to excel at all other forms of physical performance and training. Examples are running and swimming to intensive weight training.

Whether you are a senior who is starting to exercise, an athlete, or somewhere in between, the foundations of Pilates movement will apply to you. Going from core strength, focusing on proper alignment, and a body/mind integrative approach make Pilates accessible to all. With thousands of possible exercises and modifications, the workouts can suit individuals. There are endless ways you can modify the exercises and even specific considerations for Pilates for men.

Contact Trifocus Fitness Academy

Want to learn more about becoming a Pilates instructor? If you do then you need to check out our Pilates Instructor Course. Read more about it here.

The post Why Pilates Can Work Wonders For Your Health? Learn more. appeared first on Trifocus Fitness Academy.

What Is Hot Pilates? Learn more in this article.

Bronwen — Mon, 22 Feb 2021 05:00:10 +0000

By turning up the heat you can take your workout to an entirely new level. This is absolutely the case for Pilates. Hot Pilates is a full-body workout with a brutal core sequence that is combined with HIIT (High Intensity Interval Training) in a room that is heated up to 34 degrees.

What Can You Expect In A Hot Pilates Class?

Hot Pilates classes differ from studio to studio (as opposed to hot yoga, which often follows a set routine). But, in a nutshell, you’ll do high-intensity strengthening moves such as squats, lunges, and leg lifts in a heated room with a high humidity.

Hot Pilates is responsible for creating long lean muscle mass, burns fat as well as increasing fitness levels. It creates a stronger core, improves circulation as well as increasing flexibility. It is performed on a yoga mat which makes it zero impact, allows your joints and muscles to be protected from the pounding of other exercises such as running and jumping.

Hot Pilates combines both cardio and muscle toning in a heated room. The HIIT keeps your heart rate up, which assists you to burn fat. The Pilates principles are responsible for sculpting your body to create long lean muscle mass. The heat is responsible for loosening up the muscles quickly. The humidity makes you sweat which elevates your heart rate, boosts metabolism, and promotes detoxification.

The Benefits Of Hot Pilates

Increases Your Metabolism And Helps You With Losing Weight

The heat increases your heart rate, without having to do anything. This small detail turns a regular Pilates class into a cardio-infused workout which is amazing for the entire cardiovascular system. This is because it increases cardiovascular abilities as well as increases the amount of calories burned in and after class. In addition, it speeds up the metabolism.

It Assists With Building Focus And Concentration

A hot room increases intensity. When you’re doing lunges and squats with sweat dripping from your face, all you may want to do is stop the exercise. However, when you home in on your will power, focus as well as determination.

Hot Pilates assists to build self-belief in what you are able to achieve. It creates a positive mindset which you can take out and apply in your daily life.

It Assists With Maintaining Glowing Skin

When you sweat, you are expelling dirt and grime from your pores. And sweat also assists with keeping skin moist and hydrated. This can be very valuable in the winter when we cover up and make use of a lot of artificial heating. The result of this is that your skin is less likely to experience breakouts or dryness and you’ll develop a natural glow only given by healthy and happy skin.

Contact Trifocus Fitness Academy

If you are keen on becoming a Pilates Instructor then you need to do our Pilates Instructor Course. Follow this link for more information.

The post What Is Hot Pilates? Learn more in this article. appeared first on Trifocus Fitness Academy.

How Pilates Can Benefit Your Cycling? Find out more.

Bronwen — Mon, 08 Feb 2021 05:00:20 +0000

Pilates is the ideal cross-training secret, which will benefit your cycling, that you’ll be wishing you tried sooner. The century-old practice, which was originally named “Contrology”, was created around six key principles:

Breath,
Concentration,
Centring,
Control,
Precision, as well as
Flow

These principles help you to connect your mind with your body in addition to focusing on the quality of the exercise over quantity. This is wonderful news if you’re short on time.

As a consequence, Pilates is an effective as well as worthwhile addition to every part of your training routine. Even if you are not actively training for a race and you just cycle or run for the sheer joy of it, Pilates will help your performance in, and enjoyment of, cycling.

Improved Core Strength

Pilates is responsible for targeting the core muscles, particularly the abdominals, hips and glutes. Being stronger in your core makes sure that cycling is much easier as well as more efficient.

Strengthening your core, or stability muscles, by practising Pilates also helps you to balance on your bike by keeping your spine in a stable position while the limbs move. This is helpful for competitive cyclists in terms of performance improvement, and for the amateur cyclist going to work or the shops and making the ride it safer and more efficient.

Having a strong and stable foundation will help you in being able to generate more power through your legs. This in turn will make you faster as well as more efficient on your bike.

Improved Alignment

In addition to core stability, your cycling performance will also benefit from the improved limb alignment which Pilates offers. When your legs are aligned well, from the hip joint down to your feet, this will enable you to utilise the strength in your muscles more efficiently so making it easier to cycle. This equal distribution of your muscle strength will also lessen the risk of injury on your bike. Pilates is all about moving about with ease and which comes with enhancing the alignment of your limbs for optimal functioning of your muscles as well as your body as a whole.

Pilates Exercises To Enhance Core Strength

Oblique Crunch With Step Out

Begin in a forearm plank. Have your elbows under shoulders. Make sure that your core, as well as your glutes, are engaged so that your body forms a dead-straight straight line from your head to your heels. Step right foot out about 8 cm towards the right, then return to your starting position. Bend your left knee and then drive it up towards your left triceps. Return to your starting position. Perform 10 repetitions and then repeat on the opposite side. Complete two sets.

Contact Trifocus Fitness Academy

Do you want to become a guru at Pilates? If you do, then you need to do our Pilates Instructor Course. Find out more by following this link.

The post How Pilates Can Benefit Your Cycling? Find out more. appeared first on Trifocus Fitness Academy.

What Is The Power Of Pilates? Read this article to find out more.

Bronwen — Fri, 06 Nov 2020 05:05:18 +0000

Pilates, in much the same way as yoga, is the art of balance, posture, strength as well as flexibility. It is designed to tone up that core in addition to strengthening that mind-body connection. For some people, it’s a real life-saver, giving them a chance to quiet the mind, stretch out sore spots and ease away physical – and emotional – tension.

Pilates is a unique system of exercises which are designed to strengthen as well as lengthen the muscles. A series consists of floor exercises (matwork) in addition to exercises on specialised equipment. The rhythmic moves of the Pilates method promote stretched and toned muscles of the core or “powerhouse”, which include the deep abdominals and lower back muscles, as well as muscles of the shoulder and pelvic girdles

How Did It All Start?

The Pilates method was developed after Joseph Pilates – who was a nurse in World War I – developed a conditioning programme which he called “Contrology”.

This method consisted of 34 movements which were performed on the floor and intended to strengthen the body’s core. (These movements now fall under the heading of Pilates matwork.)

Later, Joseph supplemented this work by rigging up the springs on hospital beds as well as assisting patients with rehabilitation. These spring-based exercises led to the creation of his specialised equipment, which would add to his original matwork.

The Anti-Ageing Properties Of Pilates

As we get older, the body has a tendency to lose muscle mass. This phenomenon is called sarcopenia. This means that it’s important to undertake some form of strengthening exercise(s) in order to maintain muscle size and usage.

Ageing also impacts our flexibility as muscles and connective tissue become a lot less elastic. As a consequence of this, joints may stiffen. Arthritis – as well as general wear and tear in joints – may also be common problems. This results in achy knees, backs, elbows – the lot! The good news is that exercise can assist with all of the above – especially Pilates, which focuses on better movement in order to help you feel limber and stronger all round.

The Principles Of Pilates

Pilates is based on six principles. These are:

Breath,
Concentration,
Control,
Centring,
precision, and
flow

While students learn how to move from the body’s core, they also learn to quiet the mind as well as tune in to the specific needs of the body.

Pilates conditions the body as a whole. This is because it trains several muscles at once so that no muscle group is over or under-trained. In Pilates, the focus is on proper breathing, correct body alignment as well as purposeful movement patterns. The result is an increased awareness of how your body moves and feels in space. In addition, many students of Pilates report that they feel calmer and stand taller as a result of the practice.

Contact Trifocus Fitness Academy

If you want to deepen your practice, why not study our Pilates Instructor Course. Whether you want to become a Pilates Instructor – or just get the knowledge of a Pilates Instructor – this course will set you up on the path to success! Read more about it here.

The post What Is The Power Of Pilates? Read this article to find out more. appeared first on Trifocus Fitness Academy.

Why Men Should Start Taking Pilates? Find out more.

Bronwen — Fri, 09 Oct 2020 05:00:16 +0000

If you of the opinion that Pilates is just ‘stretching’ for women who have dancer’s bodies, then you’re maybe not alone. However, you’re definitely wrong. While women are attracted to the practice for its all-but-assured results, men can reap the same benefits which include everything from strength as well as coordination to balance and flexibility – not to mention, mental clarity in addition to better posture.

It’s no wonder that the world’s biggest names from the worlds of basketball, football and baseball have been seen on the reformer machines. If you are afflicted by back pain, tight muscles or would like to appear taller or more toned then Pilates is for you. Still need convincing? It was created by a man. Joseph Pilates created the discipline back in the early part of the 20^th century, naming it Contrology as he felt his method uses the mind in order to control the muscles.

The Benefits Of Pilates For The Body

Core Strength

Encouraging greater core strength and stability, enhanced muscle tone and definition, as well as the advanced joint elasticity as well as flexibility, Pilates does a lot of good for the body. However, for some reason, men don’t seem to be taking part. As stated by a 2013 Sports Marketing Survey, an estimated 16 percent of Pilates participants are male. While that number has probably gone up a bit in the past few years, a lot of men are still missing out on the benefits Pilates has to offer.

The focus on core training makes Pilates an extremely effective technique for entire-body fitness. In addition, it builds a rock-solid foundation for cross-training or other types of sports as well as fitness disciplines. You could be a bit wobbly at first as every Pilates exercise focuses on making use of your core in order to power movement throughout your body and limbs. Pilates will often isolate your transverse abdominals, which are the base ab muscle under your burgeoning six-pack.

Lengthening And Strengthening Muscles

You might have heard the term ‘lean muscle’ bandied about when you look into Pilates. While all muscle is really lean muscle, Pilates will assist you with lengthening your muscles while – at the same time – building strength.

Pilates exercises are a type of dynamic stretching. This means that you will be engaging one muscle group in order to lengthen an opposing muscle group. At first sight, you could see the subtlety of Pilates movements and fail to see that these movements are building strength.

Enhance Performance in Your Other Workouts

With any training or exercise routine, it is essential to cross-train. This will not only guarantee that you have aspects of both cardio and strength training in your week however it helps to prevent injuries and keep your workouts more interesting. And if you are looking for a new cross-training activity, Pilates might be the way to go. In addition, men who practise other activities see great results from cross-training with Pilates. For instance, weightlifters see the amount of weight they can lift increase and marathon runners notice their run times lower when they add Pilates to their routine.

Whichever Pilates class you decide to do keep in mind that you must be patient with yourself. The exercises may possibly not come easily at first however, with practice, these will. What could come easy for someone else may be challenging for you. There are things we all struggle with.

Contact Trifocus Fitness Academy

If you are keen to become a Pilates Instructor then you need to do our Pilates Instructor course. For more information, please follow this link.

The post Why Men Should Start Taking Pilates? Find out more. appeared first on Trifocus Fitness Academy.

Pilates Workout Essentials for your Exercise Sessions

Bronwen — Fri, 25 Sep 2020 05:05:39 +0000

There are many advantages to Pilates, from increased flexibility and strength and better overall balance and stability to improved mental health and a connectedness to the body. However, one of the biggest advantages of this workout is that you can do it anywhere and you do not need any equipment to perform basic workouts.

That being said, if you are a Pilates enthusiast over time, you might want to up your game and improve your experience and progress. In this case, you might be on the lookout for some equipment that will allow you to perform new moves and change up your normal practice. Whether you are looking for one piece to boost your home workout or wanting to set yourself up with a full home Pilates studio, here are our Pilates workout essentials:

A Good Mat

This is the one piece of equipment that everyone who does Pilates will have, as it cushions your body from the floor and prevents injury. It is definitely worthwhile to invest in a quality mat that is thick enough to cushion and support you. Do your research into how long your mat lasts, how liable it is to shed or break, and how reliable its non-slip abilities are. Your mat plays a large role in your balance, support, and confidence when performing moves – so make sure that you will feel relaxed moving on it regularly.

A Foam Roller

This a great addition for your home, whether you workout there or at a gym. It is the perfect reminder and encouragement to stretch properly throughout the week. The foam roller allows you to stretch muscles more deeply than when unsupported and can give you much improved results in the long run.

A Pilates Magic Ring

If you are looking to boost your Pilates experience to another level, the Pilates magic ring is the best way to do so. Designed for Pilates, it allows you to do the moves with added resistance and therefore helps to improve your strength overall. There are a variety of magic rings available on the market, so make sure to do your research in order to find out which one is right for you.

Quality Clothing

Pilates involves a lot of stretching and movement. If you feel uncomfortable or restricted by your clothing, you will find it harder to perform to the best of your ability. Many people also report feeling more inspired to work out when they have workout clothes that are beautiful and confidence-boosting. A properly fitting sports bra or workout top, as well as high waisted leggings, will help you to feel your best to perform at the best of your ability.

There are countless other things which you can add into your routine to boost your workouts, such as resistance bands, exercise balls, or even a reformer Pilates machine! However, the beauty of Pilates lies in its ability to be adjusted as little or as much as you like. You can begin by adding one or two pieces of equipment in and add more later if you want to, or you can keep it simple with just a quality mat and comfortable, supportive clothing.

Contact Trifocus Fitness Academy

If Pilates is something that you want to do regularly, then you may want to consider becoming a Pilates Instructor. For more info. about how to achieve this dream and make it a reality, please follow this link.

The post Pilates Workout Essentials for your Exercise Sessions appeared first on Trifocus Fitness Academy.

How to Strengthen your Knees with Pilates? Read this article.

Bronwen — Fri, 25 Sep 2020 05:00:56 +0000

Pilates has always been considered a great workout for those with joint pain or problems, not just because it is low impact but because it helps you to build joint strength and balance. Knee problems are a relatively common problem for many people across the globe and it can be difficult to build strength in these joints without causing pain.

However, Pilates can be the perfect way to build strength in your knees without causing straining or injury as you do so. When performing the moves below, designed to help you to build knee strength, the most important thing to remember is your alignment.

To prevent potential injury pay attention to the alignment of your hips, knees, and ankle joints – as this will ensure that you are not placing strain on one joint over another. It is also essential to stretch before as well as after a workout, performing a proper warm-up and cool down. All of these moves are easy to perform and the only equipment that you will need is a mat.

Squat

The squat is a movement that will help you to work on your alignment. Focus on keeping your hips equal distance apart, and keeping your knees above your ankles.

From standing, feet hip-width apart, bend your knees and lower your pelvis to a seated position. Keep your back long and straight. Engage your thighs to hold yourself in the position for a few seconds before straightening back to standing.

Hip Bridge

This position is useful for building and strengthening the muscles around your knees, as well as other muscle groups throughout your body.

Lying supine, your feet on the floor knees bent upwards, hip-width apart. Ensure that your knees are aligned over your ankles. Rest your arms at your sides and keep your head resting comfortably on the floor. Press down on your heels, engage your thighs, and lift your hips upwards to create a line from your knees to your hips. Keep your head as well as your shoulders on the floor. Slowly lower yourself back to the mat.

Straight Leg Raises

This helps to strengthen your leg muscles and those around your knees.

Lie on your back, legs outstretched, and rest yourself on your elbows. Bend one leg up and place your foot flat on the floor. Flex the toes on your other foot and lift it slowly upward about 30 degrees, before returning it to the floor. Move slowly and deliberately, focusing on engaging the muscles in your legs. Repeat on the other leg.

The Clamshell

This move is a dynamic way to strengthen your joints and work on alignment.

Lying on your right side, stretch out your right arm and rest your head on it. Use your left hand to support your body by placing it firmly on the ground in front of you. Engage your core and bend both knees inwards. Paying attention to the alignment of your hips and knees slowly lift and lower the top knee. Repeat on the other side.

If you are experiencing pain when moving or working out, you should seek medical advice from your doctor prior to taking part in a new exercise regimen.

Contact Trifocus Fitness Academy

If you want to start practising Pilates for rehabilitative purposes, then why no bypass the class itself and become a Pilates Instructor? This will give you the tools that you require to perform Pilates safely. For more information about becoming a Pilates Instructor, please follow this link.

The post How to Strengthen your Knees with Pilates? Read this article. appeared first on Trifocus Fitness Academy.

What Pilates Workout will Target your Obliques?

Bronwen — Wed, 23 Sep 2020 05:05:55 +0000

While you have probably heard many times before that Pilates will help you to create strong abs and an overall strengthened core, you might have struggled to figure out how it (or any other workout) can help to target your obliques. Oblique are the muscles that run along your sides from the bottom of your ribs to the top of your hips.

There are actually two sets of oblique muscles, the internal and the external, that run in opposite diagonals to one another. They are engaged when you twist your body and when you bend sideways. They are also notoriously hard to work out, but when you learn how to engage them and work on them, you will see a huge improvement in the tightness of your core and the shape of your waist. Here are a few Pilates workouts that can help you to target those oblique muscles:

Criss Cross

This is a commonly used move that you might have come across before, but you might not have realised how useful it is for engaging your obliques.

Starting on your back place your hands behind your head with your elbows stretched out wide.
Raise your legs off the ground while making sure that your knees remain bent in a tabletop position.
With your head and chest slightly lifted pull in your right knee towards your left elbow as you twist your upper body to meet it. Keep your elbows wide throughout this. Repeat on the other side.

Side Plank With Hip Dips

This move is fantastic for the obliques, as well as the back and other ab muscles. It also helps to improve stability and can be easily adjusted according to skill or fitness level.

Lie down on one side and then prop yourself up onto your elbow, palm flat into the ground.
Stack your feet on top of one another (or bend your knees for more support).
Lift your hips off the floor and raise your free hand for balance.
Gradually lower yourself back to the floor and repeat for 10 reps. Repeat on the other side.

Curl Ups With Twist

This move is a great core exercise and adding the twist really targets your oblique muscles.

Lie supine with your knees bent while your feet are flat on the floor.
With your arms on the back of your neck (elbows out the sides) or using a small weight, curl your body up while keeping your lower back pressed into the mat and twist to one side.
Maintain for a few seconds before you lower back down. Repeat on the other side.

These exercises will help to target your oblique muscles, helping you to tone and strengthen your waist. This will help to slim your waist and assist in building deeper core strength, that will improve your overall ability to perform in your daily workout routine.

Contact Trifocus Fitness Academy

Pilates exercises target far more muscles than just your obliques – it’s a full-body workout! To learn more about this exercise form, you need to become a Pilates Instructor. For more information on how to do this, please follow this link.

The post What Pilates Workout will Target your Obliques? appeared first on Trifocus Fitness Academy.

The Upper-Body Pilates Workout Designed to Advance Your Practice

Bronwen — Wed, 23 Sep 2020 05:00:02 +0000

While you will often read about how Pilates will help you to achieve incredibly strong core muscles, it can also be extremely beneficial to other areas of your body. If you are a regular Pilates enthusiast, you might experience a bit of a plateau in progress after a while, and this might be because you are focussing too much on one area of the body or because you have not been pushing yourself into trying new moves.

One area which is commonly forgotten about is the upper body. Having a strong upper body can help to improve your Pilates workouts in a big way, giving you more stability and a greater ability to perform and hold other moves. By paying a little more attention to your upper body, you might be able to take your Pilates practice to a new level. Here are a few moves that Pilates practitioners recommend for building upper body strength:

Upper-Body Pilates Workout

Tricep Push-Ups

This move is designed to strengthen your triceps and back muscles, improving your overall upper body strength.

From a plank position, place your hands under your shoulders. Slowly lower your chest towards the ground, keeping your elbows close to your ribcage to engage your triceps. Keep in mind that you must make sure that your abs remain engaged as you lower yourself down, hold for a second, and then slowly raise yourself back up to a plank position. (This move can also be performed on your knees)

Pilates Push Up

The Pilates push up is a bit different to the standard ones you might be used to. It allows for developing more control over your body and building overall strength alongside your upper body.

Start standing up at one end of your mat. Slowly roll down and walk your hands forwards into a plank position.
Lower yourself into a push-up, keeping your arms in at your sides.
Raise yourself back up again to plank, before walking your hands back towards your feet and then slowly roll your body back up to a standing position.

Reverse Plank Tricep Dips

This position helps to strengthen your triceps and back.

Sit on the floor. Have your legs pointing straight out in front of you.
Keeping your thighs and ankles pressed together and toes pointed, lean back and place your hands behind you, fingers facing inwards.
Slowly lift your hips and body upwards into a reverse plank. Keep the rest of your body straight and breathe deeply as you hold your position, before carefully lowering yourself down to starting position.

There are many other Pilates moves work with the upper body, often involving other areas of the body as well – as Pilates is a full-body workout experience. By including some of these moves into your regular workouts, you can begin to improve your upper body strength. A strong upper body will help you to perform moves that involve lifting and holding your body weight much more easily – overall improving your ability to perform a wider range of Pilates moves.

Contact Trifocus Fitness Academy

No matter what fitness level you are at, you can do Pilates and benefit from its therapeutic exercise principles. Keen to deepen your practice and become a Pilates instructor? Follow this link to find out more.

The post The Upper-Body Pilates Workout Designed to Advance Your Practice appeared first on Trifocus Fitness Academy.

A 10-Minute Pilates Workout Which Targets Your Legs & Deep Core

Bronwen — Tue, 22 Sep 2020 05:05:39 +0000

One of the greatest advantages of Pilates is that it provides a full-body workout that can be done almost anywhere. You do not need any equipment for a simple practice, and even a short routine can provide an extensive and effective workout. It is well known for its ability to boost core strength and flexibility, and it can also be very beneficial for those wanting to strengthen and slim your legs. Here is our short and simple Pilates workout that will target your legs and your core:

Workout:

Owing to the short nature of the workout try to push yourself to complete these back to back, without rest between, and focus on your form through the workout. You will not need any equipment other than a mat.

Hundreds

Start by lying your back and raise your knees into a tabletop position (with your knees at a 90-degree angle). Raise your head as well as your shoulders off of the floor and extend your arms out straight towards your feet at your sides. Move your arms up and down rapidly, not letting them touch the floor while keeping your upper body raised. Breathe deeply in for five counts and out for five counts. Repeat for 10 full breaths (in and out).

Leg Circles

Remain on your back and rest your arms at your sides. Place your feet on the floor with your knees bent upwards. Extend your left leg out towards the end of the mat and slowly circle your leg out to the side, down towards the ground, and then up to the sky (keeping it off the ground throughout the circle). Keep your back, head, and arms on the mat throughout the move. Circle your leg for 30 seconds before repeating with the right leg.

Roll-Ups

Begin by supine on a mat, with your legs straight out, toes pointing to the sky. Squeeze your legs together tightly and flex your feet. Stretch your arms up above your head. On a deep inhale roll your body upwards into a seated position, arms stretched forward, and lean forward over your legs. Use your abs to raise your body, not your back, and remain in control of your body throughout the move. Carefully roll your body back down into the starting position. Repeat five to 10 times.

Teaser

Lie on your back and then bring your knees up to your chest. Hold onto your legs under the knee and rock yourself into a sitting position with your legs bent, calves parallel to the mat, engaging your core for stability. Hold this position and carefully extend your legs until they are straight and pointing up towards the sky. Hold for a moment before bending your knees again and rolling back down to the starting position. Repeat between three and five times.

Leg Lifts

Move to your hands and knees, arms under shoulders and knees under hips. Keeping your abs engaged extend your left leg out behind you, with your toes pointed. Lift your leg as high as you easily can, keeping the rest of your body aligned. Lower your leg slowly back down. Repeat between eight and 10 times on each leg.

These moves are easy to work on and can be adjusted to make them more difficult as you improve. This routine, though short, will help to build your core and strengthen your legs, improving your overall strength, balance, and flexibility.

Contact Trifocus Fitness Academy

Pilates is a superb low-impact workout that is extremely effective. If you want to deepen your practice then you should really consider becoming a Pilates instructor. For more information on how to do this, please follow this link.

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5 Simple Pilates Exercises for Lower Abs

Bronwen — Tue, 22 Sep 2020 05:00:41 +0000

If you have ever tried to achieve the flat and toned abs of the workout gurus of Instagram, you will probably have noticed how difficult it is to target your lower abs. It is easy to do crunches to tone the upper abs, but it is much harder to feel the burn across your lower abdominals.

However, if there was ever a workout that would be able to do it, it is Pilates. Notorious for its ability to build a stronger core, certain Pilates moves can help to target those elusive lower ab muscles and give you the core strength you have been searching for.

And the advantage of focusing on your lower abs is not just a flat stomach as those muscles are also important for helping you stabilise your back and pelvis as well as overall balance. When working your lower abs, make sure to focus on the muscles you are trying to work and take it slow and steady in order to see the best results.

5 Lower Ab Pilates exercises

90 Degree Static Press

This move is the perfect way to start off a workout as it will definitely warm up your abdominals!

Lying on your back with your knees lifted off the ground at a 90-degree angle keep your feet flexed towards the sky. Keep your head and shoulders pressed into the ground and press your palms onto the top of your thighs. Breathe in deeply. As you exhale engage your core and press your lower back into the floor as you press your thighs back into your hands. Hold for a second before releasing.

U-Boat

This is a deceptively good move for the lower abs – don’t let the tiny movement fool you because this will engage your core intensely.

Sitting on the floor with your knees bent and feet flat on the floor, carefully lean back and rest your body on your elbows, with your hands facing towards your body. Engage your abdominals and slowly lift your legs (keeping the knees bent) up at a 90-degree angle. Holding this position and bring your legs over to the right side. Lower the legs to the middle and then over the right (tracing a ‘u’ shape in the air).

Lift and Switch

This is a fantastic move for not just the lower abs but the entire core. It may take a little practice to get good at it but you can start small and then work your way up (a great way to see the progress that you have made).

Start on your back with your arms resting at your sides. Cross your feet at the ankles (or press the ankles together) and, using your core, lift your legs up straight. Hold for a second before bracing your abdominal muscles and lifting your lower body and legs off the ground (keeping your head and shoulders on the ground). Pause for a second before lowering yourself back down.

Jackknife

This move will help you to engage your abs and improve your control over them.

Lie on your back with your legs extended and arms stretched back overhead. Press your lower back into the floor. Engage your abs. Pointing your toes and engaging the muscles in your legs and glutes, lift your legs and upper body off the ground to create a ‘V’ shape. Use your core to hold the position and slowly lower yourself back down to the mat.

Plank Jack

This is a dynamic move that will help you to engage your core muscles and build strength in your spine, improving alignment.

– Begin from a plank position with your hands under your shoulders, toes pressed into the floor, and core engaged to support your back. Then jump your feet in and out, like you are performing star jumps or jumping jacks in the floor. Keep in mind that you need to keep your core and glutes engaged as you move.

Contact Trifocus Fitness Academy

Pilates is an exercise that works more than just your core. If you want to learn about the other exercises which Pilates offers then you need to do our Pilates Instructor Course. For more information, please follow this link.

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What Do Pilates Teachers Mean When They Say “Stretching While Strengthening”?

Bronwen — Wed, 16 Sep 2020 05:41:15 +0000

“Notice here how you’re stretching while strengthening” is a phrase that many Pilates instructors use but many students are often shy to ask what this means. What Pilates instructors mean is that rather than simply pulling a muscle longer, or making use of static leverage to stretch, we can utilise our muscles in order to increase range of motion and encourage balanced muscle development.

It’s incredibly important to remember that if we merely stretch a muscle, all that you get is a longer muscle. And even then, it’s often only temporary. If the muscle is pulled, it could end up less flexible. Instead, if we strengthen and stretch, we have:

Less painful joints,
Smoother muscle tone,
Increased strength, and
More range of motion.

What Is The Practical Application Of Pilates?

Improper posture can have catastrophic effects on your body, particularly when the muscle strain is extended and not addressed. Bad posture can affect ligaments tendons as well as the muscles in your back and shoulders. In some cases, this can result in discomfort due to compensatory as well as improper movement patterns and ultimately injury.

Pilates tackles this issue, which is often seen in people who work lengthy hours sitting behind a computer or those who have developed scoliosis or spinal degenerative disease over the years. By strengthening your core as well as back muscles, Pilates allows you to align your spine and shoulders properly in order to achieve an ideal posture as well as alleviate some of the stress it places on your spine.

Pilates Teaches Proper Rehabilitative Techniques

Many times, physical therapy entails having patients do exercises that they are not prepared to do, either because these are too painful or because they do not know how to execute them correctly.

Pilates fights this issue by making it a priority to teach how essential muscle alignment as well as proper body positioning are when it comes to doing exercises for rehabilitative purposes. Not understanding how to align the body in order to achieve maximum results can not only slow down the healing process but can also lead to further injury.

A Pilates class will also provide you with the mental tools that you need to become cognisant of your posture and your movements, teaching you how to recognise properly when your spine is not aligned. People who suffer from scoliosis or spinal diseases can really benefit from this sort of mental awareness.

Pilates Helps In Rehab After Knee Surgery

One of the most important advantages of Pilates is its improvement of joint mobility. This is owing to the fact that the muscles surrounding these joints are being strengthened as well as elongated with every class, which increases your range of motion in a safe manner.

Increased joint mobility lessens how stiff your joints feel. When Pilates is performed regularly and for extended periods of time, it can also help lower the risk of arthritis. In addition, this can be a great treatment or alternative for those who have undergone hip or knee-replacement surgery, allowing them to regain full control in the post surgically

Although Pilates is often linked with dancers, athletes, and younger people who are generally interested in improving their physical strength as well as flexibility, a basic version of some Pilates exercises is also being utilised in order to lower the risk of hospital-related deconditioning in older adults. A Canadian study of hospitalised patients over the age of 70 found that those who were provided with a set of Pilates exercises that could be done in bed recovered more rapidly as opposed to a control group given a set of passive range-of-motion exercises.

Contact Trifocus Fitness Academy

As you can see, Pilates’ strengthening while stretching principle has superb benefits in rehab, amongst many other things. If you want to know how to leverage these benefits for others then you need to do our Pilates Instructor Course. For more information, please follow this link.

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How to increase circulation with Pilates

Bronwen — Wed, 26 Aug 2020 05:05:36 +0000

Unlike an aerobic activity (for example, running) where you can feel that your heart is being strengthened with every noticeable beat, the direct health effects of Pilates can be a bit less obvious—though this doesn’t imply that your body isn’t loving you for putting it through its Pilates paces just the same.

Some people think Pilates is only for the young and limber, but don’t let that discourage you from trying it and experiencing the health benefits that can bring. Several of the exercises that you’ll do in a Pilates session are done in a reclining or sitting position. Most are low impact and just partially weight-bearing. This makes it a safe activity for most individuals. Moreover, Pilates is so gentle that it is utilised in physical therapy facilities in order to rehabilitate injuries.

The nature of the Pilates workout

Pilates is thought to be a low-impact, big result workout routine. It was originally intended to be a workout for dancers who were suffering from injuries. Knowing what it was meant for it should not come as a surprise that the series of movements work out the entire body but also tends to focus more on the core muscles as well as balance.

Pilates is comprised of a series of movements that are slow, disciplined, require a lot of concentration and precision coupled with controlled breathing. As it is not considered cardio, yet it is considered exercise, and as it is so adjustable, Pilates is perfect for those just starting out in the exercise world or those returning from an injury.

Pilates is located in the same exercise family as yoga (mind-body), but is definitely not the same. Pilates is about:

More balance
Greater muscle toning
More stretching
Increased flexibility
More mind/body connection

Pilates can be performed as a stand-alone exercise if it is challenging enough in itself however a lot of people do Pilates on their “day off” from a rigorous workout routine.

Pilates helps to increase blood circulation

Increasing blood circulation is one of those important things when starting a good workout routine. All nutrients in your blood can then reach all organs and these will start to work so much better.

Poor blood circulation can lead to several negative symptoms such as flaky skin, hair loss, water retention, headaches, memory loss, bad vision, and much more. There is nothing like a good Pilates workout with apparatus – such as the reformer, Cadillac or barrel to improve your blood circulation without straining your heart.

As you move into and out of Pilates exercises, breathing in deeply through your nose and exhaling completely through your mouth, you also move a large amount of air from the lungs. This improves the blood flow to all working muscles, as well as the other organs in your body.

Pilates is a great choice to improve blood circulation and Joseph Pilates had the importance of this subject in mind when he created his exercise method. Long before heart disease was a common everyday term Joseph Pilates was talking about the advantages of his technique of exercise (which he called Contrology) regarding heart and the health of the entire body. In his book Return to Life, Joseph Pilates states the following, “Contrology exercises purify the blood in the bloodstream and whip it into immediate action with the result that the organs of the body get the benefit of clean fresh blood carried to them by the rejuvenated bloodstream.”

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Keen to learn more about Pilates and become a Pilates instructor? If you are then please follow this link.

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Everything you want to know about Pilates

Bronwen — Wed, 26 Aug 2020 05:00:20 +0000

Pilates is a type of low-impact exercise which aims to strengthen muscles while – at the same time – improving postural alignment as well as flexibility. Pilates moves have a tendency to target the core, although these exercises work other regions of your body as well. You can perform Pilates moves with or without equipment. However, no matter what, expect the moves to include slow, precise movements and breath control.

Pilates is a full-body exercise methodology which will help you do it all better. This exercise methodology strengthens and stabilises the core of your body, which is your foundation. This means that you can move more efficiently while improving your posture, flexibility, and mobility. A typical Pilates workout is 45 minutes to an hour-long.

What is your core powerhouse?

While most individuals may consider only your abdomen to be the core powerhouse of your body, , it extends far beyond that. Everything in your body is attached to each other. Your body’s muscles are all connected by way of those core muscles. With the core, in addition to the stomach area, you’re also speaking about your sides, your back as well as your hips. This is why what happens in your core affects the rest of your body.

There’s a therapeutic and precautionary benefit to Pilates. Owing to the fact that the exercise isolates and relaxes muscle groups, it strengthens them using control and breath. This can also give you additional resilience and assist with your alignment in a manner that also improves your posture, that will lead you to walk straighter and sturdier.

Something as simple as Pilates, which improved posture, can have significant, positive consequences. Relaxing as well as strengthening the muscles is a big help for your body. It makes sure that you’re not bent against the back of a chair as when you are slumped against the back of a chair, you’re shrunk down. This puts pressure on your lower back. In addition, you can’t digest or breathe as well.

Can anyone do Pilates?

As Pilates may be modified to provide either a gentle strength training programme or a challenging workout, most individuals will have no problem with this form of exercise. It is appropriate both for beginners and for individuals who are already exercising regularly.

If you’re a beginner to Pilates you can start with fundamental exercises and then when you’ve mastered those, you can go to work on the more advanced moves. It’s a great idea when you’re just getting started in Pilates, to go to Pilates exercise classes or to engage a private instructor. In this way, the instructor can make sure that you are doing the exercises correctly in order to avoid any injury.

It is advised to check in with your health professional if you:

Haven’t exercised for a period of time,
Are older or pregnant, or
Have health problems.

If you’ve been searching for a new workout routine which can give you a great balance of flexibility, strength, muscle tone as well as assistance for a few aches and pains, there could be an answer that’s simpler to get into than you think.

While Pilates has been around for almost 100 years, it’s still getting traction among new converts, picking up new followers all the time. And there is a good reason why it remains to be a popular mode of exercise: it works.

Contact Trifocus Fitness Academy

If you are super keen to become a Pilates Instructor then you need to do our Pilates Instructor Course. For more information, please follow this link.

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3 Intermediate Pilates Exercises

Bronwen — Thu, 30 Jul 2020 05:00:06 +0000

Intermediate Pilates exercises are meant to be practised in the context of different exercises, at a variety of levels, which function together in order to create a balanced, dynamic workout. Before you include intermediate exercises into your routine, you should have command of the beginner and exercises.

Here are three great intermediate Pilates exercises that you can do on your mat.

Roll Back with Hamstring Stretch

Sitting across a mat, place your hands on your thighs. Keep your feet flat on the ground directly below your knees and your spine long. Your knees and feet are together.

Exhale, engage your stabilisers and widen your hip bones as you roll back, tucking your tail under. Inhale and hold this position as you flex your feet. Exhale to extend your legs and curl forward, maintain flexed feet and enjoying a hamstring stretch.

Inhale to return to the starting position. Repeat 12 times.

If you would like to make things easier, rollback only holding the movement for the inhale and restacking your spine on the exhale without adding the hamstring stretch. Alternatively, if you would like to intensify the exercise, try it with your hands positioned behind your head. You can also place a rolled-up towel between your knees to activate the adductors (inner thighs) which in turn activates the pelvic floor as well as the transverse abdominus.

Long Clam

Lie on your right side with your knees stacked and your heels in line with your sitting bones. Exhale and open your top knee high towards the ceiling. Do not shift or move the pelvis.

Inhale as your thigh remains in this position and extend your leg, activating your deep hip rotators and glutes. Exhale, bending and returning your leg back to the clam position. Inhale and return your leg to the sporting position. Repeat between 12 and 15 times.

To simplify the exercise, omit the leg extension. To intensify it, start with both heels raised to activate your glute stabilisers underneath and on the sides of your hips.

Single Leg Kick

Lie on your stomach. Place your hands somewhat in front of your body, angling them inwards, rest your head on your hands with your knees and ankles together.

Inhale as you lift your breastbone and extend your spine to half Cobra pressing your hands and elbows int the ground. Come up only as high as you can go with your back remaining tension-free. As you exhale, ned your right knee three times, keeping your foot slightly pointed but relaxed. Maintain the alignment of your leg as you pulse your breath for three counts during this leg movement.

Inhale as you lower your leg and extend your spine slightly higher. Exhale and return to the starting position, preparing to repeat with your left leg. Repeat both movements eight times on each leg, alternative legs as you go.

To simplify this exercise keep your head resting on your hands and just pulse your legs without extending your spine to half Cobra and maintaining a lifted chest throughout the exercise will intensify the movement.

Contact Trifocus Fitness Academy

If you would like to discover additional information about Pilates, why not become a Pilates instructor with us at Trifocus Fitness Academy. For more information, please follow this link.

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How to do arm circles using the Pilates barrel

Bronwen — Wed, 29 Jul 2020 05:00:19 +0000

The Pilates barrel is a barrel-shaped workout device. A common addition to many Pilates studios as well as home gyms, the Pilates barrel is offered in three distinct styles and sizes:

The biggest style is the Pilates ladder barrel, which sits about 9 meters off the ground.
The step barrel is slightly smaller and is also called the spine corrector.
The smallest is the Pilates barrel arc, which has a half-moon shape and sits directly on the floor.

Developed by Joseph Pilates, each one plays a unique role and gives people additional ways to exercise using Pilates techniques. The Pilates barrel arc – which is used in this exercise – features a gentle curve which assists with decompressing and lengthening the spine. It can be utilised during mat work to increase the challenge or offer support during exercises. In addition, it’s a great tool to assist rehab clients.

The arm circles barrel exercise is a wonderful choice for opening as well as stretching the front of the chest. It is beneficial for clients with kyphosis or tight upper chest muscles. It also develops shoulder stabilisation.

What is kyphosis?

Kyphosis is an amplified, forward rounding of the back. This disease can happen at every age; however, it is most widespread in older women. Age-related kyphosis is often because of weakness in the spinal bones, which causes them to compress or crack. Other kids of kyphosis can appear in infants or teens owing to malformation of the spine or, alternatively, wedging of the spinal bones over time.

Mild kyphosis causes a few problems. Severe kyphosis can be a cause of pain and be mutilating. Treatment for kyphosis depends upon your age, the cause as well as effects of the curvature.

When a Pilates client presents with hyperkyphosis of the thoracic spine (upper as well as middle back) to an instructor, there is no doubt that Pilates can treat thoracic hyperkyphosis. Furthermore, there are a number of approaches that a Pilates instructor can utilise to assist with improving the client’s condition.

Starting position

Lie supine with your upper back against the barrel. Extend your legs in front of you. Your knees can be bent if it’s more comfortable for your back. Make sure that your arms are relaxed next to your sides.

Inhale and lift your arms straight up towards the ceiling.

Exhale and reach your arms back with three gentle pulses increasing the stretch as you go back.

Inhale and lift your arms back up to the ceiling.

Exhale and return your arms to the starting position. The next step is instead of reaching up and down. You can extend the movement into small circles. Perform a circle three times in one direction and then reverse.

Perform between three and five reps per set.

Muscles worked

Deltoids
Pectorals

Modifications

Place a small ball under your head to support the neck.
Use the roll-down bar and omit the circles.
Use light hand weights.

Contact Trifocus Fitness Academy

If you would like to learn the best way to become a Pilates instructor, look no further than us at Trifocus Fitness Academy. Our Pilates Instructor Course will make you into the best Pilates instructor out! For more information, please follow this link.

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How to do the Seal Pilates exercise

Bronwen — Mon, 27 Jul 2020 05:05:36 +0000

The Seal is a fun as well as challenging Pilates exercise which is done on a mat. This full spinal rolling exercise requires that you to control your body in addition to avoiding momentum while – at the same time – moving back and forth. You must also work your body symmetrically in both directions while relying only on abdominal strength. The Seal is a phenomenal way to test your core strength in addition to your control.

The Seal is a similar movement to rolling like a ball which is done in the basic section, except that the Seal challenges coordination and balance more. The spine will still remain in a ‘c’ curve flexion during the entire exercise.

Starting position

Sit balancing on your sit bones with your back flexed in a ‘c’ curve position. You legs will be bent at the knees and your feet will be elevated off the floor. Your hands are placed on the inside of your legs and hold onto your ankles.

Inhale and carefully roll your flexed body backwards into the mat, one vertebra at a time. Clap your feet together, three times, and do not let your cervical spine or head touch the mat.

Exhale and keeping the abdominals contracted, roll back articulating your vertebrae onto the mat and return to your starting position. Clap your feet together three times when you have returned to your seated position.

Perform between five and 10 reps per set.

Muscles worked:

Abdominals
Hamstring group
Hip adductors and abductors

Watchpoints:

Keep flexion in your spine during the entire exercise
Do not let your cervical spine or head touch the mat
Keep your abdominals connected during the entire exercise
Do not allow your feet to come into contact with the floor

Modifications:

Do not roll all the way back (practise rocking on your sit bones)

Benefits of the Seal

The Seal will task you with maintaining your C-curve and abdominal contraction. You will develop the ability to regulate your movements in addition to finding your balance point. Like other rolling Pilates exercises, it helps to massage your spine and make it more flexible. This helps with posture and possibly even injury-prevention.

Common mistakes made with the Seal

Losing Your C-Curve

Ensure that you remain curved during the whole time that you’re doing the Seal. Never throw your head or shoulders back.

Utilising Momentum

Go backwards by deepening the lower abs. Return up by working the abs and the breath, not by tossing your legs or pulling up with your back.

Too Much Padding

You will want to use a mat that offers you adequate padding for your spine, but not so very much that it throws you off your line.

Steer clear of this exercise if you have back or neck problems, or are suffering from osteoporosis. When performing this routine, make sure that you are rolling onto your shoulder blades and not onto your neck, head, or – alternatively – your shoulders.

Contact Trifocus Fitness Academy

If it’s your life’s ambition to become a Pilates Instructor, then you need to do our Pilates Instructor Course. For more information regarding this learning programme and our other fitness courses, please follow this link.

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How to do the Open Leg Rocker

Bronwen — Fri, 24 Jul 2020 05:00:49 +0000

The Pilates Open Leg Rocker is a phenomenal abdominal workout, which benefits trunk stabilisation as well as spinal articulation. It is a Pilates exercise which requires balance and control. This Pilates exercise provides an opportunity to practice using consecutive control between the upper and lower abdominal muscles.

You will need to maintain your abdominals in an engaged state and a deep scoop for the Open Leg Rocker. Use your breath to keep this rolling exercise flowing and controlled. The Open Leg Rocker should only be attempted once rolling like a ball and the teaser have been perfected. This exercise requires a considerable amount of flexibility.

Starting position for the Open Leg Rocker

Sit on your sitting bones holding onto your shins. Maintain a straight back and posteriorly tilt your pelvis slightly and straighten one leg at a time. Both legs need to be straight and not abducted wider than your shoulders.

Inhale and maintain the hold of the shins. Rollback and lift your hips up. Exhale and return to your starting position. Perform between six and eight reps per set.

Muscles worked:

Abdominals
Hamstrings
Scapulae stabilisers

Watchpoints:

Avoid rolling further than your shoulder blades
Do not use momentum
Do not lose abdominal control

Modifications:

Hold on behind the knees or the heels depending on your level of flexibility.
Bend your knees slightly to accommodate shorter hamstrings.
Use a prop such as a small ball or magic circle
To make the exercise more challenging, hold onto your ankles or toes

What are the benefits of the Open Leg Rocker?

Make use of the Open Leg Rocker in order to massage as well as stretch your back. This exercise also helps you to train your core muscles to remain engaged. The Open Leg Rocker helps to cleanse the lungs and, as a result, helps you to sleep restfully. It is a move that also permits you to practise the control that is central to Pilates.

Common mistakes in the Open Leg Rocker

Not Doing Preparatory Exercises

Don’t try to do the Open Leg Rocker until you can perform the Open Leg Balance while maintaining your back in a straight angle as well as your legs completely extended.

Throwing Yourself Back

Rolling exercises are never completed by throwing yourself back from the shoulders as well as the head. Remain in the C-curve, until you come up, to maintain your balance. Your roll is started and regulated by the deepening of the abdominals, the breath in addition to the extension of the back in relation to the breath.

Coming Too Far Forward

After you roll back, don’t bring the legs too far back in the air. They should go no farther than just over your shoulders.

Sloppy Line

Prevent the pelvis from rocking or tipping when going back to the starting position. Focus on your midline.

If you are being troubled by back or neck issues, or tight hamstrings, make use of this routine as an open leg balance exercise and do not perform the rolling. You might also avoid it if you have a sensitive tailbone.

Contact Trifocus Fitness Academy

If you want to learn more about Pilates, or if you want to become a Pilates instructor, then you should have a look at our Pilates Instructor Course. For more information, please follow this link.

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3 Pilates Pro Tips That’ll Keep You Injury-Free at Home

Bronwen — Tue, 14 Jul 2020 05:00:38 +0000

As with most forms of exercise, Pilates does come with its own set of risks and potential for injury. Luckily, serious injuries are uncommon and minor injuries are prevented by exercising with caution. The golden rule is that you need to listen to your body and not push it further than it can go.

Overcompensating for lower rep counts with increased weights is not advised. It’s good to challenge yourself, but don’t go beyond your ideal range of motion as it can affect your posture and placement, which will result in injury.

Three pro tips for practising Pilates at home

Know your limits and don’t push yourself

Pilates has been created to work with your body while catering to the individual needs of everyone exercising. By using your body’s resistance, you can tone and strengthen your it. By collectively using core strength, body weight and flexibility, you can tailor your approach to work with your fitness level and not against it.

As you progress, you will learn to incorporate more parts of your body and continuously improve on your fitness level.

Healthy habits and variety

When it comes down to leading a healthy lifestyle, it’s about more than just exercising. Healthy eating patterns and making safe choices when it comes to your body is key to staying in the best shape possible.

Always remember to consult a professional when trying something new, especially if you have any underlying conditions or previous injuries.

Another aspect to consider is trying different variations of the exercises to keep on strengthening your body without getting bored.

Ensure proper form and alignment

The back is one of the areas most prone to exercise-related injury and it’s often as a result of improper form. When doing Pilates, the back is generally flat on the ground and, unless you’re exercising your back, it should stay there. If you are unsure about whether or not you are doing the exercise correctly, please consult a professional.

Another thing to remember is to take it slow. Do not force yourself into a position if your body does not allow it. Instead, work towards achieving it. Overtraining can also result in injury, so take it easy – especially in the beginning.

Although it may seem difficult at times, power through, more so when you feel like you’re stuck in a rut, find ways to shake up your exercise programme and set new fitness goals for yourself. Once again, it is essential to know your limits to ensure your safety while exercising.

By choosing to try Pilates in the comfort of your own home, you have the opportunity to safeguard yourself from harm. It also means that you have the chance to adapt your current lifestyle to a healthier version. Be sure to be sensible with your approach to exercise and making lifestyle changes. Rome wasn’t built in a day, and your fitness journey isn’t either. Hard work and dedication will be critical to initiating this positive change.

Contact Trifocus Fitness Academy

Want to become a Pilates Instructor? If you do, then you need to do our Pilates Instructor Course. For more information, please follow this link.

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Try These Mat Pilates Moves If You Miss Your Studio’s Reformer

Bronwen — Mon, 13 Jul 2020 05:00:53 +0000

When it comes down to it, Pilates is about finding balance while strengthening, toning and lengthening oneself. So what does it involve when people talk about reformer Pilates or mat Pilates?

What is reformer Pilates?

Reformer Pilates takes place on a bed-like frame. Different weighted spring combinations create resistance when moving the frame forwards and backwards. A reformer bed also allows you to target specific muscle groups to form long, lean muscles. It provides a broader range of exercise movements than the mat derivative, but you can achieve the same results with both forms – the time it takes will differ though.

As the name implies, mat Pilates is performed using a mat and your body weight for resistance.

5 Pilates mat exercises to get you started

This list is not extensive but acts as a great starting point. There are a lot of online Pilates instructors available in addition to mobile apps, so there’s really no excuse.

Core plank series

Move into Plank Pose and engage your abs. Slowly draw your right knee inwards towards your chest and then extend your leg back towards the ceiling – this will engage your hamstrings and glutes. Repeat 10 times before switching to the left knee.

Kneeling sidekick

While kneeling, lower your left hand to the ground and extend your right leg backwards – keeping your right hand positioned behind your head. Lift and lower your leg for 10 reps before switching to leg rotations for another 10 reps. Repeat on the opposite side.

Scissors

Lying on your back, slowly lift your neck and head to lift your shoulders off of the ground. Lift your right leg slightly and point your toes. Continue lifting your leg until it’s pointed towards the ceiling. Grab your ankles and pull your leg inwards towards your head. Release and repeat for 10 reps before switching legs.

Side teaser

Lying on your side while supporting your body with the hand closest to the mat – for example, if you’re on your right side, you will use your right hand. While engaging your core, rotate your hips and lift your legs off of the floor as high as possible and then release. Repeat for five reps before switching sides.

The hundred

Lying on your back with your arms by your sides, lift your neck, head and shoulders upwards while extending your legs. Find the position where your abs are engaged while your back remains flat on the floor. Start pumping your arms up and down for 10 breath cycles. Repeat for 100 reps.

The choice of mat versus reformer is based purely on personal preference and equipment availability. With Pilate studios remaining closed for the foreseeable future, mat Pilates is a great way that you can stay in shape in the comfort of your own home. It also requires minimal equipment and is cost-effective to do as you only need a mat and an online Pilates instructor. You simply need to take the decision to start and the rest will fall into place.

Contact Trifocus Fitness Academy

To find out more about becoming a Pilates Instructor with us, at Trifocus Fitness Academy, please follow this link.

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6 reasons to do Pilates and what results you can expect

Bronwen — Mon, 13 Jul 2020 05:00:28 +0000

If you are a fitness fanatic or merely starting, Pilates offers a wide range of benefits which will be discussed in the points below, but first…

What is Pilates?

Pilates is a low-impact exercise aimed at strengthening muscles while improving your overall posture and flexibility. While this exercise can cater to the whole body, it predominately focuses on strengthening your core muscles.

Six reasons to do Pilates

Pilates can decrease your stress levels and give your energy levels a boost. This is because Pilates stimulates your blood flow and works on controlled breathing methods which have been seen to have a calming outcome on the body. Another added benefit is helping you sleep due to decreased stress levels.
It can assist with injury recovery as it is easy on your joints and the movements are low impact. As a result, this is a safe way to work on staying fit while recovering.
Posture is improved as a result of focusing on your core strength. Plus it will make you look a bit taller.
Improves muscle tone and flexibility through bodyweight exercises that assist in natural toning. In turn, your metabolism will also increase, which will help in burning off those extra calories.
Pilates also provides a platform for social interaction if you are participating in a group setting. You can socialise with people who already have something in common with you and, as such, have a great starting point for socialising.
Above all, Pilates is an easy way to exercise. It doesn’t need expensive equipment and can be performed anywhere. The exercises are done at your discretion which means that you have the freedom to increase the intensity at any time.

It doesn’t matter what age you are or the level of fitness you are at – Pilates is for everyone! The way it is set up makes it accessible for everyone and the different exercises can be tailored around individual needs.

What to expect when trying Pilates for the first time

For your first class in a studio, you will only need to bring a bottle of water and a sweat towel and most places will have equipment available for you to use. If you are starting at home, you will need to invest in an exercise mat. Regardless of where your class is, you will need to wear comfortable exercise attire.

Contact Trifocus Fitness Academy

Does this sound interesting to you? If it does then you may be interested in becoming a Pilates instructor. For more information, please follow this link.

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How to do Pilates abdominal exercises

Bronwen — Tue, 30 Jun 2020 05:00:29 +0000

Pilates is a phenomenal exercise modality to strengthen your core, which consists of your rectus abdominis, transverse abdominis, lower back muscles and obliques. A strong core will help to keep your body well balanced and stable. In addition, it will improve your posture and exercise form, help you to move in a more controlled and efficient way and keep your spine stable.

There are many ways to work your core and Pilates focuses on engaging your core muscles in a highly concentrated way. With every exercise you do in Pilates you target your core muscles. Even moves that aren’t core focused and target other muscle groups will still engage your core. Pilates strengthens all the different areas of your core.

Here are a few Pilates exercises that focus on your core and don’t require equipment.

Criss-cross

Lie down on your back and bring both of your knees in towards your chest. Put your hands on the back of your head while keeping your elbows wide. Curl up your head and bring the opposite shoulder towards the opposite knee in turn. Extend the other leg. Continue doing this by alternating each side.

Teaser

Once again, lie down on your back. Keep your legs together and bend them up over your hips at an angle just past ninety degrees and lift your feet off the ground. Then extend your legs while reaching your arms toward your feet. Make sure your head and shoulders lift off the mat. This move should create something resembling a V shape with your torso and legs. Hold this position for five breaths then return to the bent knees position.

Leg circle

Lie down on your back and keep your arms by your side with your palms facing downwards. Bend one knee and then place that foot flat on the floor while extending the opposite leg up so that it forms a ninety-degree angle to the floor.

Circle this leg out to the side, down to the ground and return it to the starting position. Reverse the circle. Complete between eight and 12 reps on one leg and then repeat with the other leg. Make sure to keep your lower back touching the floor at all times while performing this exercise.

Scissor kick

Lie on your back and extend one of your legs until it is perpendicular to the floor. Hold onto the calf and pull it in towards your chest. Curl your head up. Lift the other leg a few centimetres off the floor. Repeat this a few times while switching legs.

Single leg stretch

Lie down on your back and look at the ceiling. Curl both knees up towards your chest and place your hands on the shin of one leg while raising your head up off the floor.

Extend the leg you are not holding and then bring it back to your chest. Switch sides, holding onto the returning leg and extending the other one. Alternate extending each leg. Keep your lower back on the floor during this exercise in order to keep your core engaged.

You can pick a few of these moves and do them as a warm-up before engaging in an intense workout. You can then incorporate the rest of the exercises during your workout so you can keep targeting and working on your core.

These moves can also be used as a standalone core routine by picking a couple you like and doing them a few times. Try doing these moves for 30 seconds and then steadily working your way up to a minute and then two and so forth if you’re new to Pilates.

Contact Trifocus Fitness Academy

If you would like to become a Pilates Instructor then you need to do our Pilates Instructor Course. For more information, please follow this link.

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Why Pilates is the Secret Weapon for Athletes

Bronwen — Mon, 22 Jun 2020 05:05:54 +0000

Pilates is often not taken seriously by athletes as it appears to be nothing more than simple stretching and deep breathing. However, whether you are a professional athlete, an aspiring one, or simply someone who really enjoys regular workouts, adding Pilates to your routine can be surprisingly beneficial. Here are six reasons why Pilates can be your secret weapon:

Full Body and Low Impact

Pilates is a low-impact workout that works your entire body. This makes it a great secondary workout for athletes who usually perform workouts or sports of higher intensity, such as running, basketball, or netball. It is also a good workout for athletes recovering from injuries as it does not put too much strain on the body but allows you to regain strength.

Core Focus

A strong core is beneficial to any athlete as it aids in balance and better posture in both your daily routine and workouts. Though there are many ways to build core strength Pilates uses repetitive moves that are specifically designed to lengthen and strengthen muscles. These moves do more than strengthen the muscles worked in moves like sit-ups or crunches and instead target all of the muscles involved in your core as well as the supporting muscles of your back. Therefore, you are more likely to see quicker results and experience more overall strength over time.

Alignment and Correction

Many popular sports – such as tennis, golf, or cricket – are one-sided. This means that you work one side of your body more than the other and this can cause injury and discomfort in the long run.

Pilates workouts are designed to improve body alignment and muscular symmetry, and therefore – by adding Pilates to your workout routine – you can prevent further injuries while improving your overall strength.

Flexibility and Mobility

For any athlete who spends a lot of time on their chosen sport Pilates will be a challenge, and this is a positive thing. If you play a particular sport and perform the same types of workouts over and over again you are making use of the same muscles every time. Pilates forces you to make use of and become aware of new muscle groups and will aid in your flexibility.

Improved Breathing

Though many athletes will know that correct breathing is a crucial part of improving your workout results and performance, it can be easy to become too comfortable in a familiar sport and forget to breath properly or with awareness. Pilates uses a method of breathing, known as diaphragmatic breathing, which places focus on being aware of breath and focusing that breath into the muscles that you are working.

Body connection

Lastly, Pilates can offer a unique insight into your personal fitness journey and mental connection with your body. During other workouts, you are not necessarily focused on the exact muscles and tiny movements of your body, but during Pilates movements, you are encouraged to do just that. Building this connection with your body can help in a lot of ways in your preferred sport or other workouts, including being more aware of the way that you move and allowing you to make small adjustments to your movements that can improve your game.

Contact Trifocus Fitness Academy

If you would like to become a Pilates Instructor then the ONLY way to make this happen is if you study our Pilates Instructor Course. For more information, please follow this link.

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Why Pilates is One of the Best Anti-Ageing Exercises

Bronwen — Fri, 19 Jun 2020 05:05:30 +0000

We see it all the time, people trying to find a way to stop ageing, reverse ageing, or in some way cheating the burden of time. An exercise to reverse ageing might seem like a fairy tale and seems way too good to be true but there is something close. You have probably heard about Pilates and seen the strange-looking reformer machines circulating on Instagram, but what you might not know is the benefits of this workout routine for your body and your mind.

In general, any kind of workout or fitness regime is a way to feel better and reduce the signs of ageing. Pilates is a great choice because it is accessible for everyone, regardless of your fitness level, flexibility, or age.

Standing Up Straighter

When we think of the implication of ageing on the body we usually think about going grey and gaining wrinkles, but what we often forget is what a difference bad posture can make to appearance. Not only does poor posture give the illusion of age physically, it can mentally make you feel uncomfortable and older than you are. Pilates focuses on improving your bodily alignment and posture, strengthening your muscles and allowing you to stand taller and feel better about yourself.

Strengthen and Lengthen

Pilates is also a good way to combat another thing that happens to us when we age: muscle deterioration. While that sounds scary, it is a natural part of ageing and happens gradually over time. However, if you do not stay active you stand a chance of developing further injuries and problems such as osteoporosis. Pilates is a nice, easy way to keep your body moving, retain flexibility, and improve your muscle tone.

Prevent Instead of Fix

Another problem that comes with age is that injuries can become more frequent and can have longer-lasting impacts on your body. While, as mentioned above, any kind of exercise can help to keep you feeling younger, Pilates is particularly good because it is a low-impact workout that exercises the body as a whole. Other workouts can place focus on one specific body area during a workout, and this can lead to imbalance in muscle groups and a higher likelihood of pain following workouts. Pilates allows you to work all of your muscles every workout, ensuring that you are not putting too much stress on your body in specific areas. All of this means that you are working to prevent further injuries and remain as strong and flexible as possible.

Mental Age is More Important

Lastly, and possibly the most important anti-ageing thing that Pilates can give you, is better mental strength. Pilates workouts focus on building a connection with your body and understanding the way that the moves which you perform help to strengthen your muscles. Building awareness of your body and connecting with yourself with guided breathing can improve your ability to move and be active in your daily life. Exercise routines like Pilates also help to keep your mind sharp and focused, while reducing your risk of mental illness and depression.

Contact Trifocus Fitness Academy

Does this sound interesting to you? If it does then you may be interested in becoming a Pilates instructor. For more information, please follow this link.

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What is the Difference between Barre and Pilates?

Bronwen — Fri, 19 Jun 2020 05:00:22 +0000

You have probably heard about Pilates and the benefits of it by now – it has been around for a very long time. In addition, everyone seems to have tried it.

However, the new workout craze that seems to have taken Instagram by storm might not be as familiar to you. Barre has become the workout routine of choice for many, but you might be wondering what exactly it is all about.

Barre and Pilates are Similar

Pilates and barre share a lot of similar elements, which is why you will often see classes that are a hybrid of the two, like Pilates-barre classes, or even those that include principles of yoga as well, like barre-yoga and yoga-lates. But, as they are seen as being so similar it can be hard to determine what makes these workouts distinct. We are here to break down what these two workouts are and how they can benefit you.

What is Pilates?

Pilates is a full-body, low-impact workout that can be performed on a mat or using equipment. These workouts usually consist of moves designed to help you build strength, flexibility, and balance. Mindfulness and breathwork also play a large role in Pilates as the practice is designed to assist you with becoming more in tune with your body as it moves.

The benefits of Pilates include:

Builds core strength,
Improves joint alignment and posture,
Full-body workout and focuses on muscle toning,
Great recovery or second workout for athletes,
And it is accessible for everyone, regardless of your fitness level.

What is Barre?

Barre workouts incorporate moves from ballet, yoga, and Pilates. It usually requires (as the name suggests) the participant to be supported by a barre, although mat work also plays a large role in barre workouts. Unlike Pilates, barre workouts are designed to include segments of higher intensity cardio that raise your heart rate, although there is still an emphasis on low-impact moves like Pilates and yoga. While Pilates movements are usually slow, intentional, and based around a large range of motion, barre movements are often smaller, deliberate, pulsing movements.

The benefits of barre include:

Increased balance and core strength,
A full-body workout which increases flexibility and posture,
Micro-movements work to tone as well as define muscles
Cardio portions can help to burn calories
Accessible to everyone, regardless of dance experience or fitness level.

What is the Difference?

As you can see the two are slightly different although both share a lot of the same benefits. Barre workouts are more cardio intense and often include music and choreography, while Pilates tends to be a quieter more introspective experience. Therefore, choosing between the two is more a matter of workout preference than picking the ‘better workout’. Both Pilates and barre are great workouts, with fantastic physical and mental benefits – so no matter which one you choose, it will undoubtedly benefit you in the long run.

Contact Trifocus Fitness Academy

Want to find out more about becoming a Mind Body Specialist, which will make you into an all-round yoga and Pilates specialist? If you do, then follow this link.

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The Beginner’s Guide to Doing Pilates at Home

Bronwen — Thu, 18 Jun 2020 05:00:36 +0000

Pilates is increasingly becoming the workout of choice for many people around the world. The appeal of Pilates is obvious – it is a low impact, full-body workout that does not require any equipment, but shows impressive results.

One of the biggest advantages of Pilates is that it can be done easily from the comfort of your own home, so you are not restricted by gym memberships or bad weather conditions! However, like any new workout routine, it can be daunting to start something that you don’t know anything about. So, here are four easy steps to get started doing Pilates at home:

Four easy steps to get started

Setting Up Your Space

Most Pilates workouts only need a space the size of a yoga mat so as long as you have enough space to comfortably move your body, you can start to practise. Luckily, Pilates does not require a lot of space or expensive equipment (though you can start to build a collection as your progress if you wish to), but usually a good yoga mat or cushioning for your knees and elbows will help you to be comfortable during your workout.

Find A Workout

Thanks to the Internet, there are multitudes of Pilates workouts available for free online. From YouTube and fitness apps to online articles and Instagram live classes, there are plenty of choices when it comes to selecting a workout for the first time. Make sure to try a few different options until you come across an instructor that you enjoy listening to and whose classes are appropriate for your fitness level.

Get Mentally Ready

A large component of Pilates is breathing and mindfulness, so make sure to get in the right mood before you begin your workout. Dress comfortably, stretch before the workout, and practise your Pilates breathing. Pilates may look like a calm stretching workout (and it is relaxing), but it is also a full-body experience so prepare yourself for a good workout!

Slow and Steady

Like any new workout routine, Pilates is going to be difficult at the beginning so start with beginner’s workouts and look out for modifications. All Pilates moves can be adapted to be easier or harder, depending on what level of fitness you are and what you are seeking to gain from the particular workout. Don’t stress too much if some moves are too difficult at the beginning. It will only be more satisfying when you finally master them!

Pilates is a great way to improve flexibility, strength, and posture, and it is possibly one of the most simple ways to exercise at home! And, the best part about Pilates is that it is easily adjustable for your fitness level, meaning that as you get stronger, you can progress with more challenging workouts and see even better results.

Contact Trifocus Fitness Academy

If you want to become a Pilates instructor, then the best way to do this is by doing our Pilates Instructor Course. For more information, please follow this link. If, however, you would like to become a Pilates Instructor as well as a Yoga teacher, then you should really check out our Mind Body Specialist Certification. More information can be found here.

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A Pilates exercise to test your muscle-isolation skills

Bronwen — Tue, 09 Jun 2020 05:00:58 +0000

At first glance, the Pilates chest lift with leg float looks a lot like your typical abdominal crunch. However, there are a number of fundamental discrepancies between the two exercises. Whether chest lifts with leg float are a part of your Pilates routine or, alternatively, your basic workout, the move strengthens your core. In addition, it helps to increase flexibility. The chest lift with leg float can also adapt to the location as well as intensity of your workout. This because it is possible for you to perform it at the gym or in your living room, or try variations to the classic move for a more advanced workout.

How to do the chest lift with leg float

Lie on your back with your left hand behind your head and your right hand on the edge of your sitting bone. Bend both legs with your feet relaxed and placed a comfortable distance from your body.

Exhale and contract forward, engaging your stabilisers and lifting your head and chest off the floor. Simultaneously fold your right knee as your fingers monitor your gluteal function, which should remain prominent throughout.

Inhale to lower your leg to the starting position.

Repeat eight times on your right leg before reversing the movement for another eight repetitions. With the right leg held in the raised position, the leg lowers as you exhale. It contracts and then rises as you inhale and your head and chest return to the starting position.

Repeat this exercise with the left leg, eight times in each direction.

If you would like to intensify the exercise, after floating your knee off the floor extend your leg and lower it to the floor while maintaining a chest lift. This exercise requires a longer exhale and will load your abdomen much more, so strong core stabilisation, glute and pelvic floor activation is required to keep your back long and relaxed.

What are the benefits of the chest lift with leg float?

Pilates chest lifts with leg float provide a fantastic core workout. The tone as well as sculpt your abdominal muscles and. In addition, these exercises are responsible for strengthening the supportive muscles of your chest and upper area of your back.

Chest lifts with a leg float can also help to improve your posture and make sure that your neck muscles remain strong. An exceptional benefit of this exercise is that, in order to perform the move correctly, it is necessary for you to learn how to isolate muscles in your chest and back. You may not realise that these muscles provide a key support for your spine so by strengthening your spine’s support you can reduce muscle tension which can lead to back and neck pain in addition to even headaches.

A strong, stable, core also buoys the rest of your body, including your pelvic girdle as you move during your day. As you get older, exercises which strengthen these muscles groups and make sure that they are maintained as flexible can help improve coordination as well as balance.

Contact Trifocus Fitness Academy

Want to learn more about Pilates and even become a Pilates Instructor? If you do then follow this link to find out more information.

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How to do the cat stretch with Pilates

Bronwen — Mon, 08 Jun 2020 05:05:57 +0000

The Pilates cat stretch is probably one of the most well-known back-stretching exercises that you can do. Check out this lovely exercise if you are suffering from lower back pain or just a dull ache, tightness. This is a great everyday exercise that can be done anywhere no equipment to help relieve that horrid low back pain. Please proceed with caution if you know of any lumbar disc injuries.

How to do the cat stretch

Kneeling on all fours, make sure that your wrists are in line with your shoulders and your knees directly beneath your pelvis. Keep your face towards the floor. Your spine should be flat and long. The name of this position is the four-point kneeling position. Exhale deeply. Engage your stabilisers and glutes. As you do this, widen the hip bones as you flex your spine upwards.

Inhale as you flatten your spine back into neutral, keeping your lumbar spine relaxed throughout. As you do so lift your head up and gaze the ceiling. Repeat between 12 and 15 times deepening the essential connection each time. As you perform the cat stretch, visualise your navel being magnetically drawn to the ceiling, releasing your lumbar spine further on the exhale.

You should be aiming for gluteal and hamstring activity throughout the exercise. If you would like to simplify this exercise, begin by practising the Pelvic Funnel on all fours before you add the flexion of your lumbar spine. If you wish to intensify the exercise, on the inhale gradually release your sitting bones and draw your hip bones together, bringing your spine into an extension.

What are the benefits of doing the Pilates cat stretch?

There are a number of benefits of doing the Pilates cat stretch:

Stronger abdominal or, put another way, core musculature
More mobility or flexibility in the spine
Less stiffness as well as soreness in the back from daily activities
Better awareness of the body
Decreased back spasms through the process of articulating and creating space between the vertebrae
Enhanced breathing capacity
Increases bone density in the wrists, hips, spine as well as for those with osteoporosis
Assists with opening the spinal canal for those with stenosis in the spine.
Enhanced posture
Less neck as well as shoulder pain in addition to tension

To get the most benefit out of performing this exercise, make sure that your body is lined up properly. Breathe in and out of the rocking movements. Don’t hold your breath for more than a couple of seconds at one or the other end.

Really draw your belly button up and into your lower back in order to achieve that deeper hollowing of the pelvis floor as well as abdominal muscles as you arc your back up. When coming into the extension, imagine that you are keeping a gem pulled into your belly button so you don’t lose your core support.

Common errors when doing the cat stretch

To maintain the correct stretch and prevent injury or strain, avoid these errors.

Don’t Strain Your Neck

When you lift your gaze to the ceiling, do so with control and don’t overextend your neck. When round your back, let your head drop naturally rather than forcing it down. Also, be sure to maintain your shoulders in a relaxed position and do not draw up toward your ears.

Keep the Movement in the Spine

Keep the arms straight so the movement is with the spine and not your arms and elbows.

Contact Trifocus Fitness Academy

Are you keen to learn more about Pilates? If you are, then you should do our Pilates Instructor Course. For more information, please follow this link.

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How to do the spine twist in Pilates

Bronwen — Mon, 08 Jun 2020 05:00:13 +0000

One of the challenges of day-to-day movement is keeping the spine and muscles of the trunk flexible in different directions. Most of us are used to bending over, or reaching up, but what happens when we reach or look to the side? Often, the head or the arms will go with the motion, but the trunk will be immobile. The result is a compromised range of motion that gets worse as we age. Spine twist, a Pilates mat exercise, helps guard against this.

Technique for the Pilates spine twist

Lie flat on your back. Have your arms out diagonally at each side and your palms facing down. Position your feet and knees together with your knees bent at right angles.
Inhale and sequentially roll your spine to one side keeping your knees aligned and your shoulders on the floor at all times. Ensure that when rolling across, you move your knees and feet first followed by your hips, waist and finally your rib cage.
Exhale and roll sequentially back through the spine to the starting position. When rolling back, move your ribcage first then your waist, hips and lastly your knees and feet.
Repeat between 12 and 15 times, alternating sides.

Use a flexed lumbar spine to imprint your back, from your thorax to pelvis, section by section, feel your vertebrae rotate like a necklace of cotton spools, rolling them across from top to bottom and back again. If you want to intensify the exercise, try performing it with both legs in a knee-fold position with a 90-degree alignment maintained.

What are the benefits of the spine twist?

The spine twist increases the range of motion in the upper body. It does this by training the trunk to spiral on the central vertical axis while, at the same time, maintaining the support of a stable pelvis. This range of motion is vital in sports such as golf and tennis. In addition, the spine twist promotes good posture and is an opportunity to make use of the breath in the manner that Joseph Pilates encouraged: taking in a lot of fresh air and then utilising movement in order to expel old air forcefully. In the spine twist, the twisting motion assists you with feeling as if you are literally wringing the old air out.

What are some of the common mistakes people make with the spine twist?

The spine twist happens from the waist and not from the arms, shoulders, or neck. The upper body -including the head – moves as one piece. The pelvis remains stable and does not perform a twisting motion at all. You can monitor this by making sure that your feet remain even with each other.

Contact Trifocus Fitness Academy

Want to learn more about Pilates and perhaps even become a Pilates Instructor yourself? If you do, then we really recommend that you do our Pilates Instructor Course. For more information about this fantastic learning opportunity and to register, please follow this link.

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Why Pilates is a Great Home Workout

Bronwen — Wed, 27 May 2020 05:05:20 +0000

Pilates is a great workout for anyone, regardless of their fitness, and one of the biggest advantages of taking on Pilates is that it can be done in the comfort of your own home. Though in a gym or class environment you will have access to reformer machines and other equipment, these are not necessary to achieve a successful workout.

Why Pilates?

If you have not tried Pilates before, you might not be sold on the idea. However, Pilates is a fantastic workout for everyone as it has a variety of benefits. It is a full-body workout that does not overly focus on one area over another, though many people find that it is extremely helpful for building core strength.

Pilates is beneficial as both a supplementary workout for runners (or other cardio-based workouts) and as an exercise routine in itself. It helps to build muscle strength, improve flexibility, build body awareness, and can help to improve the alignment of your joints – and that does not even begin to touch on the benefits of Pilates!

Pilates At Home

If you are looking to get more workouts done at home, Pilates might be one of the best choices. Here are five reasons why:

You do not need any equipment! Although a yoga mat would be very helpful if you are just starting out you can easily use a towel or something else to cushion your back or knees (over time you can start to include equipment if you choose to).
You do not need a large space to work out. Most Pilates routines only require space the size of a yoga mat to complete, so it is perfect for those in small apartments.
No need to worry about angering your neighbours as most Pilates workouts do not require a lot of jumping or heavy-impact movements.
Pilates workouts are easy to find. There are plenty of workouts online and on YouTube that you can access at home. This means that you can work out whenever you want (no restrictions based on class times!) and you can search for an instructor that you like to listen to.
Pilates is for anyone – as an introduction to fitness, a pre- or post-workout flexibility routine, for post-injury strength-building, or a great daily workout to increase your connection to your body.

In conclusion, Pilates makes for the perfect at-home workout. If you are looking around for a new workout routine, Pilates is a good place to start, no matter what your skill level.

Remember to chat with your doctor before starting a new fitness programme, particularly if you have any existing injuries or medical conditions.

Contact Trifocus Fitness Academy

Want to deepen your knowledge of Pilates and become a Pilates instructor? If you do, then please follow this link.

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What Are the Advantages of Pilates for Runners?

Bronwen — Wed, 27 May 2020 05:00:00 +0000

While a lot of runners might not see the slowness and control of Pilates as appealing, there are plenty of benefits to introducing Pilates into your workout routine in the long run. In a study published in 2018 by PLOS ONE, professional runners who engage in Pilates twice a week showed a significant increase in their running times and improvement in their running ability. Here are just a few reasons why Pilates training can benefit runners:

What is Pilates?

Pilates is a low-impact exercise that often makes use of various pieces of equipment to aid in movements, such as exercise balls, foam rollers, and Pilates Reformer machines, but can be done without any equipment. The main principles of Pilates are alignment, breathing, and core.

What Are the Benefits?

Full body workout

Pilates is, in the most simple sense, a full body, low-impact workout. This is greatly beneficial to many athletes, not just runners, who wish to vary their exercise routines. Each exercise is designed to improve the alignment of the body, which in the long run helps to refine your posture. And, though it is a full-body workout, many of the movements greatly improve core strength and stability.

Mindfulness

When running we tend to allow our minds to drift as we are performing a repetitive motion with the body that does not require much attention. In the long term, this repetitive motion and our lack of connection with the body can lead to injury or bodily imbalance. Pilates requires you to slow down and connect with each part of the body as your exercise, which greatly improves your body awareness. This awareness will carry over into your running, helping you to avoid injury in the long term.

Breathing

Pilates workouts require you to connect to your breath as proper breathing is integral to this exercise modality. A good instructor will help you to learn proper diaphragmatic breathing, which is a deeply aware method of breathing that focuses on oxygenising each muscle as it is used. This method of breathing can be very helpful for runners by helping you to properly oxygenate your body while running and improve your endurance.

Alignment and balance

Lastly, Pilates can help with improving your stability, posture, and alignment. As mentioned above, runners often develop imbalances in the body due to the repetitive motion of running. Pilates works to help correct misalignment in the hip, knees, and ankles as well as stabilising leg muscles and core. Even small adjustments to your posture can make a huge difference to your running ability over time.

Pilates is a simple way to improve your running ability, so whether you are doing matwork at home or making use of the equipment that a class environment can provide, consider adding Pilates to your workout routine.

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Is Pilates A Good Medicine for High Blood Pressure?

Bronwen — Mon, 25 May 2020 05:05:48 +0000

Pilates is known to be a full-body workout programme that improves muscle tone, strength, body alignment, and posture, but some studies are now suggesting that it might be also be a way to reduce your blood pressure.

What Is High Blood Pressure?

High blood pressure, or hypertension, is when blood pressure measures higher than what is considered to be a normal range. High blood pressure can occur for a variety of reasons including high-cholesterol diets, chronic health conditions such as diabetes, pregnancy, and family history. It can be dangerous in the long term and usually, a large lifestyle change is necessary to lower your blood pressure, such as avoiding smoking and alcoholic drinks as well as reducing stress.

How Could Pilates Help?

While exercise in general is good for your health and especially good for your heart, Pilates has been suggested as the best option for those who want to reduce their blood pressure. As it focuses on controlling your breathing and heart rate, as well as strength building moves, it might just be the exercise for making a significant change (alongside other changes to your lifestyle).

In a study published in April this year by the American Journal of Hypertension, Alexei Wong and his team had 14 overweight women with high blood pressure take part in one hour Pilates classes, 3 times weekly for a period of twelve weeks.

During this time their blood pressure dropped significantly in comparison to the 14-person control group who had not exercised. The study also showed that the women’s artery stiffness had also reduced, and they had lost weight and gained muscle tone.

Why Pilates?

Pilates puts a lot of emphasis on keeping things slow and controlled, while also giving us a full-body workout experience. A good Pilates workout will target your entire body, exercising the muscles that we engage with on an everyday basis and improving our ability to do normal things.

Pilates also helps to engage the core muscles and improves balance and posture, again helping us to carry ourselves better in daily life. While it is a full body experience most Pilates workouts are of a moderate intensity, allowing you to perform without overexerting yourself, and the rhythmical and aerobic nature of the exercise modality helps to calm us and reduce stress.

There is also, as mentioned above, a big focus on breathing which is crucial to Pilates and this will also help to improve your physical strength and ability to work out in a more successful way. Lastly, and possibly most important of all, Pilates is a programme that can be adapted to anyone regardless of age, fitness level or physical ability.

While Pilates alone might not fix everything, alongside a heart-healthy diet it can be a great way to help you to reduce your high blood pressure and lead a healthier life.

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How to use a Pilates Magic Ring

Bronwen — Mon, 25 May 2020 05:00:03 +0000

While most of us know Pilates as the exercise routine that uses the large and intimidating reformers machines, one of the great benefits of this type of routine is that you do not need any of that equipment and you can easily work up a sweat in the comfort of your own home. While beginners might start off using just body weight exercises and a yoga mat, adding in some small pieces of equipment is an easy way to increase difficultly as time goes on. As for what equipment to buy, the Pilates Magic Ring (also known as a fitness circle, exercise ring, or Pilates ring) seems to be an obvious choice.

What is the Pilates Magic Ring?

While the name might seem rather whimsical, this piece of equipment was actually introduced by the creator of Pilates himself, Joseph Pilates, to provide a way of increasing resistance during routines in this exercise format. The Magic Ring is a padded circle usually made from rubber that has two small pads that serve to cushion your hands or feet and give them a better grip on the ring. It is relatively flexible but still firm in order to provide you with resistance when squeezing it during a workout.

Why Use the Pilates Magic Ring?

The Pilates Magic Ring acts as resistance for your muscles. Adding this into your Pilates routines will allow you to have a much more intensive workout.
One of the chief benefits is that it can assist with improving body alignment, as when using the ring you must apply pressure equally on both sides. By using this ring on a regular basis you will improve your balance, posture, and stability.

How to Use the Magic Ring

The Pilates Magic Ring is a great piece of equipment to gradually include in your routines. It does not need to be used in an aggressive way, even mindful and gentle squeezing will greatly improve your strength and the quality of your workout. You only need to perform small movements with the inclusion of the ring but it will help you to activate new muscles. Here is just one easy way to include it into your routine:

Hundreds with the Magic Ring

If you have experimented with Pilates before, you are probably familiar with the ‘hundreds’, as it is a staple of any routine. It is a great move for engaging the core! You can add in the Magic Ring in order to increase resistance and add some burn to your legs during this move:

Sit down on your mat. Make sure that your legs are outstretched (with the Magic Ring placed between your ankles).
Raise your legs up a few inches off the ground and lean your body backwards slightly until you feel your core engage.
Hold yourself in this position (being careful to use your core to hold yourself up and not straining your back) and stretch your arms out at your sides towards your feet.
Keeping control of your body, and in time with your breath, slowly pump your arm up and down for one hundred counts.

There are so many ways to include the Magic Ring into your Pilates routine so if you are searching for a way to improve your workouts make sure to give this simple piece of equipment a try.

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How to gain hip flexor mobility in Pilates

Bronwen — Fri, 15 May 2020 06:42:54 +0000

Do you ever wonder why we perform all of that side-lying leg work for your hip flexor mobility in Pilates? Why do these movements feel so tight as well as burn so much? This is some of the most vital work that you can do for strengthening your hips as well as supporting your hips, pelvis, lower back as well as knees.

If you’ve ever undergone physical therapy, the therapists make you do these exercises as well. In addition, they may even tell you that you should never stop doing them. That’s why we practise Pilates. Lengthening your hip flexors is one of the fastest ways to transform your thigh and pelvic region. Released hip flexors improve your Pilates technique and your overall physical performance.

The following exercise is deceptively challenging. It requires coordination of muscle patterning, brath and balance to achieve abdominal control and pelvic stability. Practise this exercise daily until you can intensify the movement with ease.

Gain hip flexor mobility with the leg float

Lie supine with your legs bent as well as your feet positioned on the floor, hip-width apart, place your fingertips on the crease of your hips.
As you exhale, engage your stabilisers and make sure that your spine remains long.
Fold one leg to your chest with your leg bent at 90-degrees.
Inhale to return to your starting position.
Repeat 10 times on each side.

Ensure that the front of your thighs relax throughout the movement to counter the tendency for your hip flexors to dominate by engaging your gluteals and hamstrings. Pelvic stability is achieved by maintaining pelvic floor connection throughout the exercise.

If you want to simplify the leg float exercise, start from an assisted position with your feet resting on a stack of pillars, book or a chair. This reduces the range of movement requires to perfect the muscle patterning. Gradually reduce the height of the assisted position.

As you get stronger, you’ll want to intensify the exercise by suspending one leg and bringing your second leg into a leg float. Your belly must stay low throughout the movement with your back relaxed and pelvic stability maintained on the exchange. Place your first leg down and then gently lower your second leg. Repeat on alternating sides.

The imagery to keep in mind

Visualise a marble balancing on your pubic bone. As you lift your leg, you roll the marble to your navel. The marble should stay in this position throughout the exercise as your body appears completely still.

The gluteal, pelvic floor and transverse abdominal connections practised here should be performed with each exercise in a programme. For simplicity’s sake, these muscles will be referred to as the stabilisers. Make a concerted effort to perform these multiple connections with each movement and each time you are instructed to engage your stabilisers.

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If this article has started your creative juices flowing then you may want to become a Pilates instructor. If you do want to follow this line of work then you need to study our Pilates Instructor Course. For more information, please follow this link.

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How to do the Pilates Double Leg Stretch

Bronwen — Wed, 13 May 2020 05:05:13 +0000

As the second exercise in the Stomach Series, the Pilates Double Leg Stretch continues to challenge your coordination, work the powerhouse and stretch your body. This exercise challenges coordination of breathing patterns and challenges the abdominal muscles isometrically. In addition, it creates mobility of the shoulders and hips.

The exercise depends on the abdominal endurance in order to maintain the thoracic spine inflexion as you take your arms as well as your legs away from the centre of the body. As this is a challenging exercise, ensure you only attempt it if you have suitably developed strength in addition to body awareness so that you can practise this exercise in a safe manner. If you suffer from osteoporosis, thoracic disc pathologies or, alternatively, if you’re pregnant this exercise will not be suitable for you. If this exercise is appropriate for you, ask your Pilates instructor to teach it to you so that you can add it into your home exercise programme and strengthen your core powerhouse.

Starting position

Lie supine on the mat with your legs adducted in a 90-degree, table-top position. Rest your hands on either side of your knees as you lift your head off the floor and not higher than your breast bone.
Inhale to prepare.
Exhale and contract your abdominals. Extend both legs outwards and keep them above the mat. Make sure that your feet are plantar-flexed and that your legs stay adducted. Sweep your hands past your ears and extend your arms behind your head.
Inhale and while keeping your abdominals contracted return to your starting position.

What will you feel?

Enhanced tension in your abdominal muscles, especially the lower ones as they work hard to stabilise your torso in addition to supporting your legs through the movements.
No tension in your neck as your abdominals strengthen and do the work of supporting you in the chest lift position.
The controlled contraction and extension in your body in the same way as a Reformer spring.

What muscles does the Pilates Double Leg Stretch work?

Hip flexors
Abdominals
Deltoids
Upper back muscles

Watch points:

Do not strain your neck. If you feel tension here while performing the exercise, support your neck using one hand or support your head by resting it on a small ball.
Keep your abdominals strongly contracted and connected throughout the exercise.

How can you modify the Pilates Double Leg Stretch?

A spine supporter can be used if you have a weak lower back
Keep your feet on the mat
Abbreviate the arm movement if you have a delicate shoulder.

Do between 10 and 12 repetitions

What are the benefits of the Double Leg Stretch?

Improved lumbar-pelvic stability in addition to core control
Deep abdominal strength as well as endurance
Dissociation and coordination of the shoulders in addition to the hips
Improved neck as well as head control

Contact Trifocus Fitness Academy

If you want to discover more about Pilates, and perhaps even become a Pilates Instructor yourself, then you need to do our Pilates Instructor Course. For more information, please follow this link.

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How to perform the sidekicks exercise in Pilates

Bronwen — Thu, 07 May 2020 05:00:40 +0000

The sidekick series challenges the body by putting it in an unnatural position and performing exercises on the side of the body. It isolates one side at a time which challenges an individual’s motor coordination and balance. Exercises ultimately isolate the side of the body which can train weakness of both the right side and the left side of the body in isolation.

Starting position

Lie on the side of your body (left side to start). Your legs must be extended and adducted with your feet plantar flexed. Rest your head and neck on your left arm. Your right arm must be supported by the weight of your body and your palms must be flat on the mat.
Abduct your top leg and extend forward, pulsing twice. Keep your abdominals connected continuously.
Exhale and extend that leg behind your body just beyond 180 degrees while still connecting your abdominals.
Inhale and return to your starting position.
Switch sides

Muscles worked

Abdominals (mainly transverse abdominis and obliques)
Glutes
Hip flexors
Hamstring group
Extensors of the foot and ankle

Watchpoints

Do not roll your hips.
Stabilise your scapulae.
Concentrate on balance and breathing correctly.
Keep your moving leg level throughout the exercise.

Modifications

Your head can rest on a small pillow or towel if you want to support your neck.

It’s recommended that you perform between six and 12 reps on each side.

There are three other sidekick series that you can try:

Sidekick series 2

Lie on the side of your body (left side to start). Extend and adduct your legs with your feet plantarflexed. Support your head and neck on your left arm. Your right arm must support the weight of your body and your palms must be flat on the mat.
Inhale and abduct your leg away from your body. Keep your abdominals connected.
Exhale and adduct your leg towards your body.

Sidekick series 3

Lie on the side of your body (left side to start). With your legs extended and adducted, as well as your feet plantarflexed, rest your head and neck on your left arm. Your palms must be flat on the floor.
Inhale and abduct your leg away from your body. Keep your abdominals connected.
While keeping your abdominals connected, circle the abducted leg in a half-circle.
Keeping the abdominals connected, circle the abducted leg in the opposite direction.

Sidekick series 4

Lie on the side of your body (left side to start). Your legs must be extended and adducted with your feet plantarflexed. Your head and neck are resting and supported by your left arm. Your right arm will be supporting the weight of your body with your palms flat on the mat.
Inhale to prepare.
While keeping the abdominals connected and both legs adducted, lift them both off the mat as high as possible.
Inhale and while still keeping the abdominals connected lower the legs back to the mat.

Contact Trifocus Fitness Academy

Do you want to learn more Pilates exercises so that you can upskill yourself in this exercise modality and even become a Pilates Instructor yourself? If you do, why not check out our Pilates Instructor Course. For more information, please follow this link.

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How to perform the scissors exercise in Pilates

Bronwen — Tue, 05 May 2020 05:05:25 +0000

The scissors exercise in Pilates is a very challenging exercise that aids in the stability of the abdominals as well as the mobilisation and flexibility of the hamstrings and calves. It is the third exercise in the Ab Series of Five. The breathwork is coordinated with the movement and so helps with basic coordination. It also strengthens the thoracic back section as the movement is done with the head elevated.

With the scissors exercise, you also require the ability to wrap your mind around really lengthening through your core powerhouse while you are in an upside-down position. If this sounds like it’s too advanced, instead try side scissors. In the traditional Pilates mat series, the scissors exercise is to be found in the midpoint of the routine. It comes after the neck pull and is followed by the bicycle.

The benefits of the scissors exercise

The scissors exercise targets, among others, the upper as well as the lower abs. These muscles also need to enlist the obliques in order to maintain stability. This makes the scissors exercise an excellent challenge for your abs. It provides a stretch to your hamstrings (back of the thighs) and the iliopsoas (hip muscle) which opens up the front of your hips.

Starting position

Lie supine on the mat with your head and shoulders elevated. Both legs must be elevated towards the ceiling with your feet plantar-flexed.
Inhale to prepare.
Exhale and double-pulse the right leg in the air towards the body. While you do this, hold gently onto the leg and keep your abdominals well connected.
Inhale and switch legs.
Exhale and repeat the movement with your left leg.

Muscles worked

Abdominals
Upper back muscles
Hamstrings
Hip flexors

Watchpoints

Keep your scapulae stabilised.
Do not strain your neck.
Keep your abdominals connected. As you’re requesting the core muscles to ‘kick it into high gear’, ensure that you adequately warm-up before doing scissor kicks.
Keep your arms still throughout the entire movement. Your arms serve as stability which means that you shouldn’t use them as a momentum.
Keep the motion rhythmic in addition to control.

The scissor kick is an isolation exercise. This means that it’s often more effective when it is included in an overall fitness routine. It is possible to find the scissor kick in a line-up of Pilates exercises as well as other styles of exercise modalities.

Modifications

Hold your legs lower to the mat as this can assist with taking the pressure off your lower back. If you’re feeling that your lower back is arching up away from the mat while you’re performing the scissors exercise, begin with your feet just hovering off the floor. As you become stronger, expand the distance between the floor and your legs. Ensure that your back is not arching.
Replace a bicycle crunch for the scissor kick as it follows a similar movement pattern to the scissor kick.
Keep your head on the mat or a small barrel if you’re straining your neck.
Keep your hands supporting your head.
This exercise can be performed on a small arc barrel for lower back stability

Perform between five and 10 reps on each side.

By focusing on the leg muscles with the “scissoring” move, you immediately recruit your core muscles. In addition, proper spine alignment via a solid core is what assists your lower body do the “scissoring” movement. As the focus of this move is on recruiting your core, you don’t want to be in a rush to finish the reps. Slow down and ensure that you follow the steps as well as maintain your form throughout all of the sets in addition to reps.

Contact Trifocus Fitness Academy

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How to do the Pilates shoulder bridge

Bronwen — Tue, 14 Apr 2020 05:00:35 +0000

The Pilates shoulder bridge is a staple in any class as it improves posture, works your abdominal muscles and glutes. In addition, the shoulder bridge teaches you the best method for stabilising your shoulders.

The shoulder bridge has a number of variations however but they all begin with the fundamental stance:

Lying supine on your back with the soles of your feet placed firmly on the mat
Bent knees
Pelvis lifted.

Similar in form to the normal gymnastics bridge, this mid-level Pilates exercise focuses on stability in addition to steady breathing. It is a beautiful exercise that challenges strength and stability in the back and pelvis to stay neutral without rocking or tilting. The shoulder bridge challenges coordination and breath work when initiating leg movement. the exercise allows an individual to stretch and strengthen the hamstrings and quadriceps. Strong abdominals allow one to perform the exercise correctly and with ease.

Starting position

Lie supine on the mat with your legs bent and slightly abducted. Make sure that your feet are facing forward and your arms are extended with your palms resting on either side of your body.

Inhale to prepare.

Exhale and keeping your abdominals strong and stable lift up your pelvis, articulating your spine gently off the mat a single vertebra at a time until you’re resting on your thoracic spine. Ensure that your scapulae are stabilised and depressed.

Inhale and keeping your abdominals strong and stable for balance extend one leg up towards the ceiling with a plantar-flexed foot.

Exhale and, while still keeping your abdominals contracted, dorsi flex your foot and lower it to the height of your opposite knee.

Inhale. Keep your abdominals strong and stable for balance extend one leg up towards the ceiling with a plantar-flexed foot. Repeat between five and 10 times for each leg.

As we said earlier in this article, the muscles worked by this exercise are:

Abdominals
Back muscles
Hamstring group
Gluteus group
Calves

What are the benefits of the shoulder bridge?

If you’re searching for a move to incorporate into your routine which works your core as well as your butt, the basic bridge is a fantastic place to start.

For this exercise, the target muscle is the erector spinae. This muscle runs the length of your back from your neck towards your tailbone. A basic bridge stretches the stabilisers of the posterior chain, plus your hip abductors, gluteus maximus hamstrings.

As antagonist stabilisers for the shoulder bridge exercise, the rectus abdominis, obliques as well as quadriceps get a workout as they are responsible for maintaining stability. Your holistic strength will improve as these muscle groups become stronger. A core which is strong will also improve your posture and can assist with easing lower back pain. In fact, as long as you maintain good form, bridge exercises are usually safe for people who suffer from chronic back problems. The shoulder can even aid in pain management.

Contact Trifocus Fitness Academy

Want to learn more Pilates exercise so that you can teach them to others? If you do then you should do our Pilates Instructor Course. For more information, please follow this link.

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How to do the Pilates roll up

Bronwen — Mon, 06 Apr 2020 05:00:42 +0000

The Pilates roll-up is 30% more effective, as opposed to the standard crunch when it comes to targeting the rectus abdominis. Colloquially speaking this is often called the “six-pack” muscle. As the move challenges your abs through a broader range of motion, it recruits more muscle fibres. This exercise aims to promote stability and strength to the entire abdominal region. It also promotes mobility and strength to the spine and back muscles.

Starting position for the roll-up

Lie supine on the mat. Make sure that your legs are parallel, extended and adducted. Your arms must be above your shoulders and over your head. In addition, your palms should be facing upwards towards the ceiling.

Inhale and lift your arms towards your ears. Keep your scapulae stabilised and well connected.

Exhale and start rolling your entire body up, articulating vertebra by vertebra. This motion starts with your cervical vertebra (which are those closest to your head) through all the regions of your spine. Remember to articulate one vertebra at a time. Keep your abdominals stabilised and connected as you flex your spine forwards over your legs.

Inhale and hold your position.

Exhale and slowly lower your body down to your starting position. Remember to articulate your spine into the mat while still keeping your abdominals well connected.

Watch points for the roll-up

While you do this exercise keep your scapulae depressed and stable. Make sure that you keep your feet on the mat and your abdominals contracted throughout the exercise. Work through your entire spinal region when lifting and lowering your body.

Like most of the Pilates exercises, to do the roll-up properly you need a good amount of ab strength. More precisely, you need your rectus abdominis muscles and obliques to start the exercise. Once you peel the upper portion of your back off the mat, it is necessary for you to begin bending at the hips so to do this, you need your hip flexors as well as even more abs.

Why people struggle with the roll-up

An incredibly common problem that people run into when they begin their spinal articulation is having their legs lifting off the ground. You may have extremely powerful abs and hip flexors however if you are unable to ground your heels into the mat, it is impossible to do a proper roll-up. For you to do a proper roll-up you need hamstring strength to anchor the lower part of your body as you roll up the rest of the way.

All Pilates exercises need you to have some level of flexibility as strength without mobility just isn’t practical. In order to execute a good roll up, you’ll need flexibility in your spine as well as the back of your legs. The more you have the ability to curve your spine, the easier it will be for you to roll up. Curving your spine gets your weight forward and moves you in the direction that you need to go.

Leg flexibility is just as important, and not just so that your roll-up looks nice when you complete the movement. Maintaining straight legs ensures that weight is kept in your heels and assists with anchoring them. When you have tight hamstrings and are required to bend your knees, your heels get nearer to your body and much more difficult to anchor.

Contact Trifocus Fitness Academy

If you want to learn how to teach others fundamentals Pilates moves such as this one then you need to take our Pilates Instructor Course. For more information, please follow this link.

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How to perform single leg circles in Pilates

Bronwen — Fri, 03 Apr 2020 05:00:33 +0000

The single-leg circle is a classical Pilates mat exercise. In addition, it is one of the best moves for challenging your core strength as well as pelvic stability. Your abdominal muscles must work hard in order to keep the entire torso under control in spite of the circular motion of the leg in the hip socket.

Along with the core, single-leg circle strengthens the quadriceps as well as hamstrings. This exercise also promotes a healthy hip joint and is a great opportunity to work the abdominals while maintaining the Pilates principles of centring, concentration, control, precision, breath, and flow in mind. Like most Pilates moves, this exercise combines stretching and strengthening of major muscle groups on both sides of the body and promotes balance and improved overall function in your hips.

The emphasis of the single-leg circle is to learn to stabilise the lumbar-pelvic region while moving the legs. It also aids in loosening up the hip flexors and promoting flexibility of the hip muscles and hip flexors.

Starting position

Lie supine on the mat and extend your arms down by your sides with your palms facing down. Your next and shoulders must be in a neutral position.

Inhale and bend one single leg and then gently extend it straight up towards the ceiling.

Exhale and circle one leg over the centre of the body. Make sure that the hips do not rock and the abdominal contraction is evident. Circle five times in one direction and then five times in the opposite direction.

Inhale and bend your leg in order to return to the starting position.

As you perform the exercise you should feel that your ribs are pulling into the mat and you’re your shoulders are pulling on your back. If you have a mat where it is possible for you to press into poles above your head this will help you feel as if you are “reaching” from your mid-back.

This exercise has some rhythm to it as you need to “circle around and up!” The “up” does not imply over your face however it does mean to the ceiling. Watch that you are not hiking up your hip in order to do it. If your hips flexors aren’t flexible, this will be difficult so your “up” may be lower than to the ceiling for a while.

Challenge yourself to maintain your flow and scissor-switch your legs while maintaining the pressure of your body into the mat. This exercise has a minor variation to it. You won’t see it from a birds-eye view however the muscles in your body are creating a small twist and getting you ready for the twists of the lower body which are to come.

Muscles worked

As we mentioned previously in this article, the muscles that the single-leg circles’ work are your:

Abdominals
Muscles surrounding your hip joint/hip stabilisers
Hamstring group.

Watchpoints

Keep the next points in mind when performing this exercise:

Maintain your pelvis in a level position
Avoid rocking your hips
Make sure that your abdominals remain engaged throughout the exercise

If you would like to modify this exercise, place a small arc barrel under your lower back or bend your knees. Beginners should place their hands on their hipbones and remember to keep the pelvis stable as they circle out thigh. Continue with a small movement small. Attempt to tighten up your abs while keeping your hips loose.

Contact Trifocus Fitness Academy

Want to learn about more incredible Pilates exercises? If you do then you should do our Pilates Instructor Course. For more information please follow this link.

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How to apply flexibility exercises in a training programme

Bronwen — Thu, 02 Apr 2020 05:00:17 +0000

Flexibility exercises help you to get ready for your fitness programme. They have a direct impact on the effectiveness of your workout. These flexibility exercises help to prepare you for your fitness activities and help your body to recover and cool down. In addition, staying loose and flexible can prevent you from injuring yourself during exercises.

When and how should you perform flexibility exercises?

Warm-up before you stretch

Do not stretch cold muscles. The best way in order to warm up before flexibility exercises is to do some aerobic activity at an effortless pace for five to 10 minutes. Blood is then channelled to the exercising muscles, the muscles come to be hydrated and fed, and then flexibility exercises can be performed on warm, correctly conditioned muscle.

Stretch those muscles

Flexibility exercises should be performed gradually and gently. Learn exercises which target all your major muscles in addition to tendons. You should be stretching until you can feel it but not to the point of being painful. Flexibility training should be performed for at least two-three days per week.

Focus and breathe

Concentrate on breathing efficiently to avoid tensing up. Try not to move additional parts of your body while stretching. In addition, don’t bouncing the muscles being stretched. You should hold each stretch for 10 seconds and repeat each stretch between three and five times. As you get into an improved shape you can work up to maintaining your stretches for 30 seconds.

Cool down

Warming up readies your body for flexibility exercises. A cool-down period allows your body time to recover. Once you are cooled down in addition to breathing easily it’s a good time to perform more stretching exercises during this period because your muscles are still loose as well as warm.

What tools can you use for flexibility exercises?

Incorporate flexibility fitness training devices – such as therabands or a stability ball. These types of balls provide a low-tech, inexpensive way in order to improve flexibility. You can learn the best method of stretching by lying over the ball or sitting on a ball and then reaching forward to stretch out your hamstrings. Other classes you could try to improve flexibility are yoga, Pilates and tai chi.

Consult with your doctor if you are suffering from any health issues. Seek out instructions from an exercise specialist prior to starting a stretching routine. Once you learn the basics, flexibility exercises performed, along with aerobics and strength training, will provide a complete workout.

Activities which lengthen and stretch your muscles can help you prevent injuries, back pain as well as balance problems. A muscle that is well stretched more easily achieves its full range of motion. This enhances athletic performance and functional abilities, for example reaching, bending or stooping during day-to-day tasks. Stretching can also be a superb way to get you moving in the morning or a way for you to relax at the end of a long day at the office. Exercises such as yoga combine stretching with relaxation and also increase balance, which is a wonderful combination.

Contact Trifocus Fitness Academy

If you want to discover more about Pilates and yoga – which are the disciplines that demand a lot of flexibility – then you should really do our Pilates Instructor Course or, alternatively, our Yoga Instructor Course. For more information, please follow this link.

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How to do Pilates ab prep with a small ball

Bronwen — Wed, 04 Mar 2020 05:00:25 +0000

Pilates puts your muscles — especially the smaller ones which stabilise you — under continuous tension over a wide range of motion in order to create that enviable long, lean look. What’s more, one study discovered that women who switched their usual routines for two 60-minute Pilates sessions a week saw substantial increases in abdominal endurance, hamstring flexibility as well as upper-body muscular endurance.

The ab prep is a fundamental exercise that is used in Pilates. It promotes cervical and thoracic flexion and helps to encourage deep abdominal activation and pelvic control. Placing a small ball in between the knees helps individuals to activate core abdominal muscles even further and exercises the adductor group.

Rolling exercises in Pilates assist with stimulating the spine, deeply work the abdominals as well as tuning you into the inner flow of movement in addition to breath in the body. With rolling exercises in a Pilates class, you will learn to be in control of your physical movement and finding your natural balance point. What’s a huge plus point, with exercises such as rolling like a ball, you will be giving yourself a back massage, which can assist greatly with relieving tension.

Here is your starting position:

Begin by lying supine on the mat. Bend your knees. Slightly abduct them with a small ball that is placed between your knees. Face your feet forward and have your arms lying next to your body with your palms facing downwards.
Inhale to prepare.
Exhale and contract your abdominals. Gently lift your head and cervical spine off the mat. Your shoulders and arms will follow. Squeeze the ball between your knees. Lift up to your breast bone. At this point, your arms will be level with your shoulders.
Inhale and while still keeping your abdominal awareness hold your position.
Exhale and contract your abdominals. Slowly lower your body to your starting position.

During the ab prep with a small ball, you’ll work your abdominal muscles which are any of the muscles in the anterolateral walls of the abdominal cavity. Your abdominal muscles are composed of three flat muscular sheets. From the exterior of your body going in, these are:

External oblique,
Internal oblique, and
Transverse abdominis which is supplemented in front and on each side of the midline by the rectus abdominis.

What you need to look out for during the ab prep with the small ball

During this foundational Pilates exercise, you need to remember to stabilise your shoulders and not to let the rectus abdominis pop out.

It is possible to modify this exercise by placing your hands behind your upper cervical spine if you are feeling pain in your neck or shoulders when you’re lifting your head off the mat. In addition, you can also place a small, flat towel under your lower back if you feel pain in this section of your body during the exercise.

It’s recommended that you do between 10 and 12 reps of this exercise.

The Pilates ball is an extremely effective training tool because it promotes core stabilisation by adding resistance to a workout. This forces exercisers to trigger their pelvic floor muscles. In addition, the ball acts as an unstable surface, which stimulates deeper core stabilisation.

Contact Trifocus Fitness Academy

Want to learn more about Pilates and possibly even become a Pilates instructor? If you do then you should really look at doing our Pilates Instructor Course. For more information, please follow this link.

The post How to do Pilates ab prep with a small ball appeared first on Trifocus Fitness Academy.

The best Pilates moves that you can do without a reformer

Bronwen — Tue, 21 Jan 2020 05:05:45 +0000

The Pilates reformer is a machine which is used for a more challenging and intense workout. It uses springs, straps, your body weight in addition to lots of moving parts as increased resistance when exercising. In short, it looks like some kind of torture device!

The reformer can be very intimidating for people who are trying out Pilates for the first time. However, you don’t need the reformer to reap the benefits of a Pilates workout. Using only your body weight and small props that you can find in your home can be equally as effective as the reformer.

While some people are comfortable with using a reformer during a Pilates workout, it is not possible to carry one around.

Here are some Pilates workouts which you can do that DON’T require a reformer:

Bear

The Bear can be performed as one complete workout or it can be divided into different exercises.

For the Bear, you will only need your own body and two paper plates.

You start out in a planking position with the plates under your toes. Keep your wrist and shoulders aligned, pull your abs in towards your spine, flatten your back and press through your hands.

Hold this position for 30 seconds.

Then, slide your feet in towards your hands using your lower abdominal muscles. When they can’t come in any closer, push them back out.

Your back and butt should stay as level as possible when doing this. Repeat this for another minute.

Rest for 30 seconds if you need to.

In the planking position, pull your knees towards your stomach as you twist your hips to the right. Your feet should stay and move together. Try to reach your right armpit with your knees. When you can’t pull your knees in any more, push them back into the planking position.

Your butt should stay as level as possible when doing this. Repeat this for another minute.

Rest for 30 seconds if you need to.

Switch sides so that you are twisting your hips to the left and tucking your knees into your left armpit. Repeat this for another minute while keeping your butt as level as possible.

Toe Tap with Coordination

With this workout, you can combine the Toe Tap with the Press and Point (also known as Coordination). You can also do these separately.

You start lying face up with a neutral spine. Make sure there is a small space between your lower back and the floor. Bend your knees and then bring them up so that they are aligned with your hips.

Lower one leg at a time and then tap your toes on the mat. Keep your spine neutral and repeat, alternating between legs.

Do 10 reps and return to starting position. Rest for 30 seconds if you need to.

With your arms bent by your side and knees in the chair position, curl your head, neck and shoulders up from your lower ribs. At the same time, stretch your arms and legs out while bringing your legs apart slightly.

Pull back into the starting position and repeat eight times.

These Pilates exercises can be performed without the help of a reformer while providing the same benefits. They are easy, low impact and not intimidating at all. You can also take these workouts with you wherever you go.

Contact Trifocus Fitness Academy

To learn more about other Pilates moves, check out our Pilates Instructor Course. For more information, please follow this link.

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A super lower-body workout with Pilates

Bronwen — Fri, 17 Jan 2020 05:05:16 +0000

While a strong focus of Pilates is training your core with controlled movement, it also exercises your lower body. If done correctly, you can get a fantastic lower-body workout with this exercise modality.

The low-impact nature of this type of exercise routine is great for strengthening, tightening as well as toning your muscles. It forces your body to stay slightly contracted throughout the workout, which firms your muscles.

This results in strong, lean legs. It also helps to tighten your butt.

Here are some Pilates exercises you can try for a super lower-body workout:

Thigh-high Lift

The Thigh-High Lift focuses on your triceps, hips, butt in addition to your inner thighs.

You start by sitting on the floor with your knees bent, feet flat and your palms on the floor behind your hips. Place a ball between your inner thighs and squeeze it slightly. Then lift your hips so that your core is parallel to the floor in a tabletop position. Lower your hips back to the starting position. Squeeze the ball again and repeat.

Experts recommend doing three sets of 10 to 15 reps each.

Butt Burnout

The Butt Burnout focuses on your butt and outer thighs.

You start on all fours. Lower your right hip to the floor. Your hips, knees and ankles should be stacked in this position. Place a ball behind your left knee, squeezing it between your calf and thigh. Lift your leg slightly. Then raise your left leg behind you as high as you can. Lower it back to the slightly lifted position. Switch sides and repeat.

Experts recommend doing three sets on each side that consist of between 10 and 15 reps.

Window Washer

The Window Washer focuses on your core, hips, butt and thighs.

You start in full plank position on the floor. Your feet should be together with your hands directly below your shoulders. Keeping your hips parallel to the floor, lift one of your feet slightly. Tap it out to the side as far as you can. Return to the starting position and repeat with your other foot.

Experts recommend doing three sets with each foot of 10 reps.

Quad Squad

The Quad Squad focuses on your core, butt and legs.

You start in a standing position with both arms reaching over your head. Bend your knee and raise it to hip level in front of you. Kick the leg forward then bend your knee again. At the same time, bend your elbows into your ribs. Then kick the leg out behind you, hinging forward on your hips. At the same time, reach your arms down. Return to a standing position with your arms overhead and your knee bent at hip-level. Repeat and alternate legs.

Experts recommend doing three sets with each leg of 10 reps.

Repeating these exercises daily can help strengthen your legs and improves your balance. By lengthening the muscles in your lower body, your body becomes toned and lean. This can improve your legs endurance when performing other exercises, walking and supporting heavy objects.

As we’ve mentioned in previous articles, Pilates is not just a lower-body workout. It is superb for targeting your entire physique.

Contact Trifocus Fitness Academy

If you are keen to discover additional information more regarding this graceful exercise form, and perhaps even assist others with their own Pilates technique, then you should become a Pilates Instructor. For more information, please follow this link.

The post A super lower-body workout with Pilates appeared first on Trifocus Fitness Academy.

9 Pilates moves that burn major calories

Bronwen — Fri, 17 Jan 2020 05:00:15 +0000

One of the most common reasons for exercising is losing weight. So how do you lose weight? You burn calories, that’s how! The great news is that it’s absolutely not necessary to limit yourself to cardio to work up a sweat.

Pilates is a great way to burn calories with low-impact exercises. You don’t need to put yourself through strenuous exercises in order to lose weight. This is particularly great for people who suffer from injuries as well as pregnant women.

Here are nine Pilates moves you can try that will burn a lot of calories:

Swimming

Not literally!

Lie with your stomach and upper thighs flat against the floor. Your forehead should be down and your inner thighs pressed together.

Stretch your arms out straight in front of you with your palms facing down and your feet pointed. Slightly lift your arms, legs, chest and head up together so that they are not touching the mat. Hold in that position.

Lift your right arm in addition to your left leg up higher. Lower them back to the slightly elevated position. Alternate between arms and legs.

Try to lift higher and reach longer as you go.

Crisscross

Lie supine with your hands behind your lifted head and knees bent into your chest. Gently twist your upper body to the left until your right elbow touches your left knee. At the same time, stretch out your right leg without touching the mat.

Alternate sides.

Jogging Knees

Standing up, pin your elbows to your sides and begin jogging on the spot. Lift your knees hip-height as you jog. Repeat eight times.

Maintaining your jog, kick your heels up behind you so they touch your butt. Repeat eight times.

Leg Pull

Sit on the mat and have your legs stretched out in front of you with your hands behind you. Your fingers should be pointed to your legs. Push your hips up until your body is at an angle to the floor.

Keeping your legs straight, lift one leg into the air as high as you can without moving the rest of your body. Lower it back down and alternate sides.

Try to lift your legs and hips higher every time.

Plank Jacks

Stand up with your arms stretched over your head and your legs together. Bring your arms forward and lower them down to the mat. Walk your hands forward in three big steps until you reach a plank position.

Jump your legs open and then close them six times.

Walk your hands back to the bent forward position and return to the starting position.

Corkscrew

Lie down with your back flat (in Pilates terminology, this is called imprinting your spine on the mat) on the floor, your arms by your sides and your legs pressed together. Lift your legs over your head while rolling back until you are balancing on your shoulders and backs of your arms.

Roll back down your spine while leaning your body slightly to one side. When your glutes touch the mat, circle your legs back over your head and to the other side.

Keep reversing the circle back and forth.

Kneeling Side Kicks

Kneel on the floor. Bring your torso down to your right side with your right hand on the floor under your shoulder for support. Your left hand should be placed behind your head. At the same time, stretch your left leg out to the side, in line with your hip.

Without shifting your hips, kick your left leg out behind you. Then kick the same leg out in front of you. Repeat this movement and switch sides.

Cannonball

Sit on the floor with your knees and head tucked into your chest. Wrap your arms around your legs so your hands are in front of your ankles. Roll backwards onto your upper back. Then roll back onto your tail. While rolling forward, press your knees and feet together and jump into the air. Release your hands out in front of you. Reverse the movements back to starting position and repeat.

Seal

Sit on the mat and have your knees bent and apart, and your toes together. Reach your hands in between your knees and around your ankles so they come to rest on your feet.

Lift your feet off the mat so that you are resting on your tail. Clap your feet three times. Rock back onto your shoulders. Clap your feet three times.

These nine Pilates moves will help you burn major calories. The more calories that you burn, the quicker you will lose weight. As you get comfortable with these moves, you can increase the number of sets you do for the best results.

Contact Trifocus Fitness Academy

Want to discover more Pilates moves that will incinerate calories? Is it your dream to become a Pilates Instructor? If you do, then check out our Pilates Instructor Course.

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Reasons why everyone should try Pilates

Bronwen — Thu, 16 Jan 2020 05:00:55 +0000

Pilates is an exercise modality which involved controlled movements that concentrate on strengthening your entire body, in particular, your core. It focuses on posture, balance in addition to flexibility – in a similar fashion to Yoga.

It also works on your mind-body connection. When doing Pilates exercises, you need to constantly be aware of your breathing and the way in which your body moves.

This makes Pilates a lot safer than other forms of exercise because you are less prone to injury when you are aware of your body.

Why should you be doing Pilates? Here are some benefits that could persuade you to try it.

Builds core and muscle strength

Your core is the centre of your body. This means that most of our strength, if not all, originates in our core.

Because it concentrates mostly on the core, exercises during Pilates engage your abs and back. Pushing and pulling motions are used to work both sides of muscles simultaneously. This allows the muscles to lengthen and tone.

Increases flexibility, coordination and balance

Your core is also the centre of your balance and coordination. By strengthening your core, the muscles that are responsible for your balance and coordination have more control.

By lengthening your muscles, you also increase your flexibility. They become more pliable, making it easier for them to bend and stretch further than normal.

Reduces the risk of injury

Strengthening and lengthening your core and back muscles through Pilates exercises can reduce your chances of getting injured.

When your core is weak, your muscles can’t support the strain placed on them every day. This can lead to back and other injuries. By exercising them, you increase the muscles’ durability.

It is low impact

Low impact exercises are great for people who are suffering from an injury. It is also a safer workout option for pregnant women.

This is because the slow, controlled movements enable you to still exercise muscles while being aware of your body’s limitations.

It perfects posture

Like with your balance, Pilates can improve your posture by strengthening your core and back muscles.

This is particularly beneficial for people who have to carry around heavy loads daily or even individuals who sit at a desk, behind a computer, for eight hours a day.

When you strengthen your muscles, your core and back are better able to support the stress of hunching over a laptop or carrying heavy things.

Increases weight loss

One of the main reasons most people exercise is to either maintain their weight or lose weight. While Pilates focuses mostly on your core, it also exercises your entire body as we’ve said previously.

Any exercise helps you burn calories, which results in weight-loss. Pilates is no different. However, when you do Pilates regularly, not only does it help you lose weight, it also helps change the shape of your body. It tones your body by creating longer, leaner and stronger muscles.

Pilates is a great way to engage your entire body in low impact, controlled exercises. This means that it not only helps you lose weight and tone your body, but it also improves your balance, flexibility and coordination. By activating the muscles in your core and back, it makes your entire body stronger and more durable, and reduces the chances of you getting injured.

Contact Trifocus Fitness Academy

Want to learn more about Pilates and perhaps even become a Pilates instructor yourself? If you do then you should really check out our Pilates Instructor Course. For more information, please follow this link.

The post Reasons why everyone should try Pilates appeared first on Trifocus Fitness Academy.

5 Pilates moves to get rid of back fat

Bronwen — Tue, 14 Jan 2020 06:42:48 +0000

There’s nothing more annoying than putting on a tight-fitting top only to notice that shapeless bra fat that pokes out like a sore thumb. Back fat comes from underdeveloped muscles as well as too much total body fat.

Unless you’re accustomed to performing regular activities such as boxing or rowing, you’re going to need to add exercises which target that area in order to annihilate back fat. Just as with any other body part, we also have to lose fat overall in order to see results. It is not possible to control fat loss in one specific area. This means that a healthy nutritional intake, as well as cardio, are very important along with strengthening those muscles with a set of specific Pilates moves.

So we tapped into the collective knowledge and experience of the graduates of our Pilates instructor Course for the absolute best exercises to hone in on for getting rid of fat in the back area, which seems impossible to tone no matter how many arm exercises we try.

Tripod Twister

Start in a plank position. Hold a weight, which is approximately 1 – 2 kg. Make sure that your feet and arms are hip-distance apart.
Turn one fist so that it faces the other arm. Twist your body into a side plank and use one arm for support. Extend the other arm up towards sky. Maintain this position for a number of breaths while lifting your bottom ribs and squeezing your abs.
Lower and lift your Come back to centre plank. That’s one rep. Repeat on the other side.

Sets: 10

Reps: 3 per side

Big Reveal Plank

Start in a side plank. Have one forearm on the mat as well as the other hand behind your head.
Lift your hips up a few inches towards the sky all while opening your chest and engaging your core.
Twist your upper body down towards your bottom armpit while keeping your hips as squared-off and front-facing as possible. Open back up to side plank. That’s one rep.

Sets: 3

Reps: 15 per side

Pulling Weights

Lie on your stomach while holding the weights with your arms extended straight out to your sides. Imagine that you are punching as well as elongating your arms out to your sides in order to achieve the maximum length as well as engagement.
Engage your abdominals and then reach your arms back towards your legs. Lift your head and chest. Extend your arms out again while lowering your body back down.

Sets: 1

Reps: 8

Swan

Lie on your stomach and have your hands flat on the mat directly below your armpits.
Engage your abdominals in order to support lower back. Keep your elbows wide, lift your body up a centimetres inches using with your core as well as upper back muscles. Lower back down. That’s one rep.

Sets: 1

Reps: 8

Swimming

Lie on your stomach with your arms as well as legs outstretched.
Start fluttering arms in addition to your legs up and down while taking deep, full breaths. Ensure that you keep your abs engaged in order to support lower back. Focus on length, reaching your fingers and toes out long.

Sets: 1

Reps: Perform the movement for 30 seconds

Contact Trifocus Fitness Academy

Want to learn more Pilates fat-burning techniques? If so then you really need to do our Pilates Instructor Course. Read more here.

The post 5 Pilates moves to get rid of back fat appeared first on Trifocus Fitness Academy.

What are the health benefits of Pilates

Bronwen — Mon, 13 Jan 2020 05:05:33 +0000

Pilates (which is also called the Pilates method) is a sequence of approximately 500 exercises which was inspired by callisthenics, yoga as well as ballet. The discipline of Pilates is responsible for lengthening and stretching all the major groups of muscle in the body in a balanced manner. It improves flexibility, strength, balance as well as body awareness.

The exercise form, which we know as Pilates, was developed by Joseph Pilates. He dedicated his entire life to enhancing physical as well as mental health during the early part of the 20th century. Today, Pilates is a well-known exercise in addition to lifestyle across the globe. It’s a popular choice of exercise for hundreds of thousands of individuals.

What type of exercise is Pilates?

Pilates can be defined as an aerobic and non-aerobic method of exercising It necessitates concentration, in addition, to focus as you move your body through specific ranges of motion. As we said in the first paragraph, Pilates lengthens as well as stretches all the major groups of muscle in your body in a balanced manner. It is necessary for you to concentrate to find a centre point to control your body through exercise. Each movement has a prescribed placement, rhythm in addition to breathing pattern.

In the Pilates method, your muscles are not ever worked to exhaustion. This means that there is no sweating or, alternatively, straining. There is just intense concentration. A Pilates workout consists of a number of exercise sequences which are done in low repetitions, typically five to ten times, over a session of between 45 and 90 minutes. Mat work, in addition to particular equipment for resistance, are used.

Pilates method is instructed to suit each person. The exercises are re-evaluated regularly to ensure that they are appropriate for that person. Owing to the individualised attention, this method can suit anyone from elite athletes to people who have limited mobility, pregnant women in addition to people with low fitness levels.

The health benefits of Pilates

There are a number of health benefits of Pilates. These include the following:

Improved flexibility
Enhanced muscle strength as well as tone, specifically in your abdominal muscles, lower back, hips and buttocks (which are called the ‘core muscles’ of your body)
Balanced muscular strength on either side of your body
Enhanced muscular control of your back as well as limbs
Improved stabilisation of your spine
Improved posture
Rehabilitation or, alternatively, prevention of injuries related to muscle imbalances
Improved physical coordination as well as balance
Relaxation of your shoulders, neck in addition to the upper back
Safe rehabilitation of joint and spinal injuries
Prevention of musculoskeletal injuries
Increased lung capacity and circulation through deep breathing
Improved concentration
Increased body awareness
Stress management and relaxation.

Builds core and muscle strength

Your core is the centre of your body. This means that most of our strength, if not all, originates in our core.

Increases flexibility, coordination and balance

Your core is also the centre of your balance and coordination. By strengthening your core, the muscles that are responsible for your balance and coordination have more control.

By lengthening your muscles, you also increase your flexibility. They become more pliable, making it easier for them to bend and stretch further than normal.

Reduces the risk of injury

Strengthening and lengthening your core and back muscles through Pilates exercises can reduce your chances of getting injured.

When your core is weak, your muscles can’t support the strain placed on them every day. This can lead to back and other injuries. By exercising them, you increase the muscles’ durability.

It is low impact

Low impact exercises are great for people who are suffering from an injury. It is also a safer workout option for pregnant women.

This is because the slow, controlled movements enable you to still exercise muscles while being aware of your body’s limitations.

It perfects posture

Like with your balance, Pilates can improve your posture by strengthening your core and back muscles.

This is particularly beneficial for people who have to carry around heavy loads daily or even individuals who sit at a desk, behind a computer, for eight hours a day.

When you strengthen your muscles, your core and back are better able to support the stress of hunching over a laptop or carrying heavy things.

Increases weight loss

The definition of ‘core stability’ is the ability to sustain correct spine alignment/shoulder girdle position as well as pelvic position while moving the limbs. Core muscles can approximately be split into two groups: local and global. As a general rule, surface muscles are solely responsible for large powerful movements. These muscles are referred to as global muscles.

Muscles which are deeper in the body and are closer to the vertebral column often have more subtle functions in terms of stabilising the body. These are referred to as local or stabiliser muscles and are responsible for making small adjustments to the alignment of the spine.

Contact Trifocus Fitness Academy

If it’s your dream to become a Pilates instructor, our Pilates Instructor Course at Trifocus Fitness Academy will teach you to become a sought-after Pilates teacher. For more information, please follow this link.

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Pilates moves that burn major calories

Bronwen — Fri, 10 Jan 2020 05:00:46 +0000

When you envision a Pilates workout, the chances are that words such as ‘core’ and ‘abdominals’ will sooner come to mind as opposed to ‘calorie-burner’ or something similar. Granted, traditional Pilates moves may not burn as many calories as, for example, power walking or going to a spinning class.

This being said, there are many Pilates-inspired moves that will pleasantly surprise you in terms of the number of calories that they burn. When it comes down to burning calories, you want to do exercises which target several muscle groups at the same time. The moves also make use of small muscle groups which most of us don’t access on a routine basis. This prompts the body to work harder and the heart rate to rise, which burns increased numbers of calories as a result.

Pilates is all about slow, controlled movements as we said in the beginning. However, its fitness and health rewards are supercharged. Whether you go for a class on a mat, using gravity for resistance, one on a reformer (a flat, bed-like machine with muscle-strengthening springs), or a more contemporary variation with equipment like spring-loaded chairs and larger Megaformers, you’ll walk away with feel-better benefits on day one.

4 Pilates moves that incinerate calories

We’ve put together a list of four Pilates moves which will help you in terms of calorie burning. Here they are!

Lunge Warm-Up

Grab some weights between 1 and 1.5 kg and stand tall. Make a “Y” shape with your feet and stand with one heel into the other arch. Lunge out onto a bent leg raising your arms briskly overhead. Your back leg stays straight. Drag your front leg back to its starting position as you lower your arms. Repeat 8 to 10 times and change sides.

Muscles targeted: Quadriceps, Hamstrings, Deltoids

Pilates Push-Ups

Stand tall and reach overhead before rounding over and walking your hands out to a push-up or plank position. Perform between three and five push-ups then walk your hands back into your feet and roll up to standing. Do between three and four sets.

Muscles targeted: Back, Core, Shoulders

Standing Footwork

Stand with your feet a bit narrower than your hips in parallel. Cross your arms crossed genie-style. Squat halfway down bending your hips and knees but keeping your spine upright. Hold at the lowest point for three counts. Then stand back up. Repeat between eight and 12 times for one set. Perform two sets total.

Muscles targeted: Gluteals, Hamstrings

Leg Pull Up

The muscles on the anterior aspect of your body are large and dense. Increasing their strength and volume will impact your metabolism. Sit tall. Ensure that your legs are together in front of you and your hands behind your hips. Face your fingers forward. Press your hips up in the air making a straight line with your body. Hold for five breaths. Lower and repeat between five and eight times. As you progress you can add a kicking motion, raising one leg at a time.

Muscles targeted: Gluteals, Hamstrings, Triceps, Latissimus Dorsi

Contact Trifocus Fitness Academy

Want to learn more about Pilates and perhaps even become a Pilates instructor yourself? If so, then you need to check out our Pilates Instructor Course. For more information, please follow this link.

The post Pilates moves that burn major calories appeared first on Trifocus Fitness Academy.

The beauty of doing a Pilates instructor course

Bronwen — Thu, 28 Nov 2019 05:00:22 +0000

When most people hear the word ‘Pilates’ they think about the many Hollywood starlets who swear by this exercise modality and mention, in every single magazine interview that they go on, how their Pilates instructor helps them with maintaining their gorgeous physiques.

Yes, Pilates is a great way to develop a super set of abs and many people flock to the gym and sign up for a class with the hopes that they will get that sexy bikini body that they’ve always wanted. Many instructors of this discipline often hear their students say that the only reason why they’re coming to class is to get a svelte midsection.

A fulfilling career choice

However, there’s so much more to a career choice in Pilates than just helping class participants to tone up their abs.

What many people don’t realise is that the core is not just made up of the muscles on the front of your abdomen. It actually also consists of the muscles that wrap about your lower back as well. Scientifically speaking, the core is made up of the following muscles: stabiliser and movers:

The stabilisers are:

Transverse abdominis
Internal obliques
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Transverspinalis

The muscles which are classified as the movers are:

Rectus abdominis
External obliques
Erector spinae
Latissimus dorsi
Hamstrings
Hip adductors
Hip abductors

Many people who suffer from chronic lower back pain, or who have had back surgery, turn to Pilates as a form of pain management. By strengthening their core muscles they find that their back pain is alleviated. The greatest thing this is that the results aren’t fleeting as would be the case when taking muscle relaxants. The relief that Pilates gives clients is sustainable.

A holistic look at Pilates

As we’ve said in many of our earlier articles, you can’t expect to get the results that you want from any fitness regime – be it resistance training, cardiovascular training or Pilates – if you don’t take in the right food that will fuel you and help you to achieve what you want to.

This is why we’ve designed the Pilates instructor course package so that it includes our Specialised Nutrition Course. On it, you’ll learn everything that you need to about nutrition, from what a healthy eating plan consists of to what specific people – such as athletes and young children – need to be eating for the particular stage of life that they are in.

The marketing tools that you need

Today, there are a lot of Pilates instructors out there. This means that people have a choice of who to go to. This makes it a lot more challenging – but not impossible – for you to find work.

Luckily, with digital marketing and social media marketing you’re able to market your skills and services to a broader audience base. You have the opportunity to tap into the market that you never knew existed and that you didn’t know were even interested in Pilates classes.

This means that, in our Pilates package, we’ve also included our renowned Social Media Marketing for Fitness Professionals Course. When studying this, you’ll learn what it takes to make a success of your Pilates business and set up yourself as a go-to expert for world-class Pilates instruction.

What are the basic skills that a successful group Pilates Instructor needs to have?

Extremely motivating as well as energetic,
Understands pace in addition to rhythm,
Keeps the workout balanced as well as safe,
Able to deliver modifications for all levels and includes all participants in the class environment,
Demonstrates a contagious passion for Pilates, and
Knows how to feed off the group vigour.

What are the basic skills that a successful individual Pilates Instructor needs to have?

Assist clients to establish, achieve and manage their particular goals,
Assesses clients’ needs and designs appropriate programmes to meet them,
Listens well and is patient,
Demonstrates compassion,
Encourages perseverance in clients and holds them accountable, and
Remains self-motivated and is good at establishing fitness goals.

What communication skills does a Pilates instructor need?

For a Pilates instructor to carry out what they have learned in their studies they will have to communicate clearly and correctly to the individual or the group that they are teaching:

They need to divide the class into a beginning, middle and an ending phase.
Pilates instructors should encourage and teach correct body alignment at ALL times.
It will be necessary for them to adapt sessions quickly, safely and efficiently.
Good Pilates instructors need to verbalise the steps of the exercise for participants.
They need to be able to correctly demonstrate the exercises and make sure that the individual or group is aware of the Pilates principles.
A Pilates instructor should correct a participant gently and in a non-offensive manner. In addition, they need to be complimentary towards a client or group.
Pilates instructors need to keep their focus on participants at all times and encourage feedback from the individual or group after a Pilates session. They also need to encourage feedback during a private session with a client.

The best offer for a Pilates Instructor Course

Contact Trifocus Fitness Academy

This Black Friday week, we’re making more accessible than ever for you to become a Pilates Instructor. When you purchase one of our Pilates packages and pay upfront, you’ll receive a 50% discount. For additional information on how this works, please follow this link.

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Do You Know What Pilates Is?

Bronwen — Fri, 04 Oct 2019 07:06:28 +0000

Pilates aims to strengthen the human body in a way that is even. There is a particular emphasis on core strength in the process of improving general fitness and well-being.

Pilates exercises are done on a mat. Alternatively, they use special equipment, for example the Reformer, Cadillac as well as the Wunda Chair. With its arrangement of pulleys and springs in addition to handles and straps, these pieces of apparatus can provide resistance or support. This depends on the client’s needs.

Who invented Pilates?

What we know today as ‘Pilates’ was developed by German-born Joseph Pilates. He believed that mental and physical health were closely connected.

The method that Joseph Pilates developed was influenced by western forms of exercise. These included gymnastics, boxing and Greco-Roman wrestling.

Joseph Pilates immigrated to the United States of America in the 1920s. He opened a studio in New York and taught his method there for several decades.

Why was Pilates first called ‘Contrology’?

Joseph Pilates based his life’s work on three main principles: Breath, whole-body health and whole-body commitment. The term ‘whole-body’ means encompassing mind, body as well as spirit.

It is in the valuing of the Principles laid down by Joseph Pilates that the depth of the work is achieved. These Principles are traditionally seen as:

Breath

In Pilates, you will learn several techniques for breathing. However, lateral breathing is emphasised above all other techniques.

In this technique, draw your breath upward and out of your lower belly. Focus on redirecting your breath into the back of your body and the sides of your ribcage.

Breath is a basis of all movement in Pilates. Coordinate the exercises with inhalation and exhalation pattern. Use your breath to begin and support movement.

Keep your abdominal muscles pulled inward and upward. Taking a big inhale at the same time will help in exercise coordination.

Concentration

Concentration can be seen as the conscious control of a movement or exercise. At the same time this enhances body awareness. Proper concentration permits you to do as many repetitions of a Pilates movement as you can. At the same time, concentration allows you to focus on other variables such as being in the right position, having your shoulders in the right place or making sure your back feels OK.

Centring

Breathing is the key part of centring. This is because breathing in causes our thoracic cavity to rise. The rise of the cavity pressure results in stable surrounding structures.

However, during exhalation the effect of the diaphragm relaxing diminishes our stability. That’s when it is necessary to activate our centre in order to control and support our stability as well as our movement.

Centring is vital for alignment, flow of movement as well as control over the movement. In addition, it lowers the risk of injuries. Centring also improves our range of movement. Don’t be alarmed if it takes time to understand how much centre you need in different exercises. However, it’s well worth it to focus on it and understand it well.

Control

Control as well as precision are direct by-products of the powerful mind-body connection which is developed by proper breathing and concentration in Pilates.

When using precision as well as in a Pilates exercise, it become less about the intensity or multiple “reps” that you are doing. It becomes more about using proper form to achieve results that are safe and effective. It really allows you to stay within your body during an exercise and to move with better biomechanics.

Flow

Pilates routines are completed with an air of a gentle flow. Grace, ease and fluidity are the purpose of exercise that Joseph Pilates applied. Continuous, smooth, and elegant movement – as you transition from one pose to another – will bring you strength and stamina according to this principle.

To reap the benefits of Pilates for yourself, we recommend that you head off to the gym and try out a Pilates class for yourself!

Contact Trifocus Fitness Academy

Alternatively, check out Trifocus Fitness Academy’s Comprehensive Pilates Certification Course and see how you can become a Pilates Instructor yourself.

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The Real Power of Pilates

Bronwen — Thu, 03 Oct 2019 08:15:23 +0000

When people hear the word “Pilates”, the first thing that they think about is a gorgeous set of ab muscles. This is thanks to the many Hollywood stars who credit this exercise modality with giving them their shapely mid sections. Yes, Pilates is indeed responsible for helping a person shape and tone their abdominal muscles. However, there is one misconceptions that needs to be cleared up first.

Pilates is about your core, not just your abdominals

If you’ve ever had to undergo physical therapy to treat lower back pain, you’re probably familiar with the concept of strengthening the core. Core muscles are found in the:

Abdomen,
Lower back, and
Pelvis

These muscles lie roughly between the rib cage and the hips. Within the core (which is called the core powerhouse) the muscles are divided into two types: the stabilisers and the movers. The stabilisers are:

Transverse abdominis
Internal obliques
Lumbar multifidus
Pelvic floor muscles
Diaphragm
Transversospinalis

The muscles that fall into the movers category are:

Rectus abdominis
External obliques
Erector spinae
Latissimus dorsi
Hamstrings
Hip adductors
Hip abductors

The strength as well as the coordination of these muscles is vital for sports and fitness routines as well for daily life activities such as reaching up to a shelf or lifting your child.

Pilates is a full-body workout

Despite what people may think about Pilates only working out your core, this type of exercise does focus on the entire body and has various sequences to help you do this.

Here is a no-nonsense Pilates sequence that hits every major muscle group of your body. You’ll be able to get the workout down pat in less than 30 minutes. Once you master each move, you can challenge yourself by picking up the pace, adding a light set of dumbbells, attempting this routine after a 20-minute cardio session.

Mountain Climber

Start in a high plank. Ensure that your hands are right under your shoulders.
Bring one knee into your chest at a time.
Keep your core, buttocks and quads engaged. This is so that you avoid rocking your hips.

Leg Circle

Lie on your back with your arms at your sides. Ensure that your palms are face down.
Bend your left knee. Put your left foot on the ground. Extend your right leg straight up so that it’s right angles to the floor.
Move your right leg out to the side in a circular motion. Move it down towards the ground. Go back to your starting position. Ensure that the circle is as big as you can make it while still keeping the lower part of your back flat on the floor.
Reverse the motion.
Complete all reps one on leg. Repeat on the other.

The One Hundred

Lie on your back.
Lift both of your legs. Lower them halfway so that they’re at 45 degree
Curl your head up. Reach your arms long alongside your body. Ensure that your palms are facing down.
Move your arms up and then down, in a very slight motion, as you inhale for five counts and exhale for five counts.
Repeat this pattern of breathing10 times while holding the position.

Criss Cross

Lie on your back and bring both knees in towards your chest
Put your hands on the back of your head. Keep your elbows wide. Curl your head upwards.
Bring your left shoulder in towards your right knee as you extend your left leg. After this, bring your right shoulder toward your left knee as you extend your right leg.
Continue alternating sides

Pilates exercises help you get healthier and fitter and, eventually, make you a happier person. Pilates challenges your physical abilities with a focus on making you healthier. With Pilates, you get well balanced body in a perfect shape to support your daily activities for many years ahead.

Contact Trifocus Fitness Academy

If you are interested in finding out more about Pilates or becoming a Pilates instructor – contact Trifocus Fitness Academy.

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How is Pilates Going To Benefit Me?

Bronwen — Wed, 02 Oct 2019 06:31:37 +0000

Pilates has become synonymous with bodies which are lean and toned. However, the benefits of Pilates go much further than simple core powerhouse strength and flexibility.

As well as the aesthetic benefits, regularly practising this total-body workout can ease back pain, improve bone density and boost your heart rate. These surprising benefits of Pilates make it an effective cross-training workout. And if you reach a plateau in your weight-loss efforts Pilates can be a great change to your regular strength-training and cardio fitness routine.

The Most Well-Known Benefit of Pilates: A great set of abs

Pilates gives your core powerhouse a workout unlike any other. “Believe it or now,” says Lisa Schneider: expert Pilates trainer and managing director of Trifocus Fitness Academy, “after finishing 36 weeks of training in Pilates, women reported that they had strengthened their rectus abdominis (which is the muscle responsible for six-packs) by an average of 21%. This is while eliminating muscle imbalances between the right and left sides of their core.”

Pilates is a Whole-Body Fitness Workout

Unlike some exercise formats, Pilates does not over-develop some parts of the body while neglecting others. Although Pilates training focuses on strengthening a person’s core, it trains the body as an integrated entity.

Pilates exercise routines are responsible for promoting strength and balanced muscle development. This is in addition to flexibility and increased the range of motion for a person’s joints.

The attention that is paid to the core support and full-body fitness, including the breath and the mind, provides a level of integrative fitness that is difficult to find elsewhere. This level of fitness is also the reason why Pilates is so popular in rehabilitation as well as with athletes who see that Pilates is a fantastic base for any kind of movement they do.

If you older and are just beginning to exercise, an elite professional athlete or somewhere in between, the foundational principles of Pilates movement apply to you. Pilates is accessible to all as it builds from core strength, focuses on proper alignment and proposes a body/mind integrative approach.

Pilates Alleviates Back Pain

A study which appeared in the Journal of Orthopedic & Sports Physical Therapy shows that subjects with lower-back pain reported significant pain relief after a four-week Pilates programme. This programme was maintained over a period of 12 months.

Pilates functions to strengthen the core in order to support the back. It teaches proper alignment and, in addition, it provides gentle stretching for tight back muscles owing to misalignment and overuse. In addition, Pilates approaches the underlying imbalances which often are responsible for poor posture and back pain. Specific Pilates exercises that strengthen the spine include the roll up and swan prep.

Pilates can Build Cardiovascular Endurance

The aerobic benefits of Pilates are different depending on intensity with which it is performed. (This is the same for all types of workouts.)

Advanced Pilates moves – such as the jack-knife and side lift – are responsible for increasing your heart rate within the target zone that it can reach. However, prone or seated exercises – such as the seated twist and leg circles – are responsible for dropping your heart rate.

“Most advanced classes will be responsible for raising your heart rate to, on average, between 120 to 130 beats per minute,” says Schneider. “The quick transition between exercises – and decreasing resting time – works best for raising your heart rate.’

Pilates Helps to Prevent Injuries

As Pilates assists with improving flexibility, increasing strength and improving balance this exercise format reduces your risk of injury.

If you’re able to increase your hamstring flexibility by 10 degrees, it will be less likely that you will hurt your back when you bend over to pick up something from the floor. If you improve your strength here this has direct links to improved dynamic control of movement. At the end of the day, this reduces the risk of injury.

Unilateral one-legged or one-sided Pilates enhances balance and reduces the risk of falls. Pilates provides body awareness to create efficient movement patterns. In so doing it reduces stress on joints, tendons, muscles and ligaments.

Contact Trifocus Fitness Academy

To learn more about Pilates, and perhaps even become a Pilates Instructor yourself, check out Trifocus Fitness Academy’s Comprehensive Pilates Instructor Course.

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Why you need to do Pilates

Bronwen — Tue, 17 Sep 2019 06:28:05 +0000

Pilates can help you to get a lean and toned body. However, there is so much more that you can get from regularly going to a Pilates class or having one-on-one sessions. Pilates is an effective as well as efficient way to work your body. The moves may look uncomplicated but these take a lot of precision as well as control. Pilates is not as simple as doing a lot of crunches. This type of exercise emphasises technique strongly.

Ways in which you can do Pilates

You can perform Pilates on an exercise mat in a class at a gym. The class usually takes around 45 minutes. Alternatively, you can practise this at home using a DVD. Another option is going to a gym or studio that has special equipment (such as reformers or cadillacs) as well as a trainer who can oversee you and correct your form if you’re doing something incorrectly.

What type of exercise is Pilates?

As Pilates is not an aerobic exercise, you need to integrate this with your cardiovascular exercise such as spin class or running on the treadmill. Pilates exercises are concerned with functional fitness and developing strength. What this means is that Pilates teaches you to move better in a manner that enhances performance and diminishes the risk of injury in other activities such as exercise as well as other daily activities such as lifting groceries into the car.

A Pilates mat class is a full-body workout. It is powerful for developing core strength. However, if you only do Pilates as your strength training routine add the resistance exercises which are done with large and small Pilates equipment such as the reformer. Doing this will expand your options for:

Developing strength in your limbs as well as the core, and
Providing the progressive resistance needed to build strength.

What are the benefits of resistance training?

The physical as well as mental health benefits, which can be achieved through resistance training, are aspects such as:

Improved muscle strength as well as tone in order to protect your joints from injury
Preserving flexibility and balance, which can help you continue to be independent as you age
Weight management and increased muscle-to-fat ratio because as you gain muscle, your body burns more kilojoules when you’re at rest
May help with the reduction or prevention of cognitive decline in older people
Greater stamina because as you grow stronger, you won’t get tired as easily
Prevention or regulation of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression as well as obesity
Management of pain
Improved mobility as well as balance
Posture which is improved
Lowered risk of injury
Better bone density and strength as well as lowered risk of osteoporosis
Improved sense of well-being – resistance training may boost your self-confidence, improve your body image and your mood
Enhanced sleep and avoiding of insomnia
Increased self-esteem
Enhanced performance of everyday tasks.

With Pilates, you’ll get stronger, more sculpted muscles. Another great benefit is that you’ll gain flexibility, have better posture as well as a better sense of well-being. To get all of the benefits that Pilates has to offer make sure to work with a highly certified instructor – such as one who has passed the Comprehensive Pilates Certification Course at Trifocus Fitness Academy – that can move you strategically and safely between exercises. This is because only a Trifocus-certified instructor is comprehensively qualified in the following:

Basic matwork,
Intermediate matwork,
Small barrel,
Basic Ball Series,
Intermediate ball series,
Theraband series,
Basic reformer series,
Intermediate reformer series,
Basic chair series,
Intermediate chair series,
Electric chair series, and
Basic cadillac series.

Contact Trifocus Fitness Academy

For more information about this course, please follow this link.

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What Warm-Up Exercises Can You Do On The Reformer

Bronwen — Thu, 20 Jun 2019 08:24:25 +0000

There are many pieces of equipment that can be used in Pilates such as the ball, theraband, Cadillac and reformer. These vary in cost: the ball and theraband are relatively inexpensive while the Cadillac and reformer can go for a couple of thousand each. This means that the budget that the Pilates instructor has at their disposal will determine what equipment they have in their studio.

The reformer is a great piece of equipment to use as it’s much more stable than the ball. This makes it great for people who have balance problems to use as it grounds and supports them so that they can concentrate on their form as opposed to making sure that they keep their balance.

Reformer warm-up exercises

There are two warm-up exercises that can be used on the reformer. The first is the pelvic tilt which is used to warm up the following muscle groups:

Abdominals
Back
Pelvic and leg region.

Here’s how to do it:

Lie supine on the reformer carriage. Your heels must be on the foot bar with your legs parallel and slightly abducted and your feet dorsi flexed. Extend your arms at the side of your body with your palms flat on the reformer.
Inhale to prepare and keep your abdominal awareness. Lift your torso off the carriage articulating one vertebra at a time.
Exhale and keep your abdominals strong as well as your glutes contracted. Push the carriage out.
Inhale and – while maintaining an elevated pelvis – return the carriage to your starting position.
Exhale and start rolling down, articulating one vertebra at a time, while lowering your pelvis. Start with your lumbar spine and finish with your tailbone.

Perform approximately 10 – 12 reps and have between two and three springs on your reformer.

The second warm-up exercise for the reformer is the footwork series. This series consists of the following exercises:

Toes Wrapped Around Bar
Arches on Bar
Heels on Bar
Calf stretch.

Toes wrapped around bar

Lying supping on the reformer, with your legs adducted and your knees flexed, wrap your toes around the foot bar. Rest your arms on the carriage of the reformer and extend them at the side of your body with your palms flat. Your lower back is in an imprinted position and the headrest is adjusted in a comfortable position.

Inhale to prepare and exhale. While keep the abdominals strong and connected extend your legs to push the carriage out. Lift the heels up at the same time.

Inhale (while keeping the abdominals strong and connected) flex your knees to return the reformer carriage to your original position.

Arches on bar

This exercise is the same as ‘toes wrapped around bar’ but instead of having your toes wrapped around the foot bar you’ll have the arches of your feet on the foot bar.

Heels on bar

For this exercise, you’ll have your heels on the bar and will perform the same movement as you did in the first exercise of the footwork series.

The calf stretch

This is a wonderful exercise to stretch and strengthen the calves while stabilising and strengthening your abdominals:

Lie supine on the reformer. Adduct and flex your legs. Wrap your toes around the foot bar. Rest your arms and extend them at the side of the body with your palms flat. Imprint your lower back onto the reformer and adjust your headrest into a comfortable position.
Inhale and, while keeping your abdominals and glutes strong and connected, extend your legs to push the carriage out. Keep your toes wrapped around your foot bar.
Exhale and, while keeping your legs extended as well as your abdominals tight and connected, lower your heels under the foot bar until you feel a good stretch.
While still keeping your abdominals and glutes connected and strong lift your heels.
Exhale while maintaining your abdominals and gluteus connection as well as you heels being lifted. Flex your legs and return to your starting position.

Contact Trifocus Fitness Academy

The reformer is a great exercise to add into your Pilates routine and if your studio offers it you should really try a reformer class. If you do one-on-one Pilates sessions, try to persuade your instructor to incorporate this into your training regimen. Want to become a Pilates instructor yourself? Trifocus Fitness Academy’s Comprehensive Pilates Certification Course will help you achieve this dream! For more information about this and our other online fitness courses, please follow this link.

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What are the Benefits of Pilates Breathing?

Bronwen — Thu, 22 Nov 2018 08:18:17 +0000

Pilates and Yoga – which are both classified as mind-body exercises – both employ different ways of breathing. In Pilates, thoracic or lateral breathing is used. What this means is that we breathe in through the nose. During the Pilates breathing process, we expand our lower rib cage while keeping our abdominals contracted. (Just as an aside, ‘contracting your abdominals’ doesn’t just mean keeping your belly button in. When your instructor tells you to contract your abdominals you must contract your belly button and, at the same time, contract your pelvic floor.)

On the other hand, in Yoga we used abdominals or diaphragmatic breathing. During this process you’ll breathe in and will draw the air into your abdominal region. Your rib cage won’t move that much. This type of breathing is called Ujjayi breathing. Read more about its benefits here.

Pilates breathing has a number of benefits for you both during your practice as well as in other aspects of your day-to-day life. Read on to find out more.

Why breathing in deeply is good for you

Oxygen sustains most functions in our body. Literally, it gives us life as if we are suffocated, and are deprived of oxygen, we die. Joseph Pilates, in his book Return to Life Through Contrology, explained it best why we need to breathe deeply: “Lazy breathing converts the lungs, literally and figuratively speaking, into a cemetery for the deposition of diseased, dying and dead germs as well as supplying an ideal haven for the multiplication of other harmful germs.”

Remember to breathe in class

It’s a strange thing that many Pilates instructors have seen and remark on. During class when students are performing movements, they often forget to breathe! By doing this, they don’t get the full benefit of the exercises that they are doing.

Joseph Pilates designed his exercises to work in tandem with breath. During the part of the exercise that requires the most effort – for example, in the pelvic tilt when you start to articulate your spine upwards – you’ll breathe out. This is so that you can take advantage of the natural contraction of your abdominals which happens when you breathe out to help you during the exercise. Those who hold their breath during the exercise don’t take advantage of this and, as such, may well put strain on parts of their body which they are not supposed to.

Pilates breathing increases lung capacity

In endurance sports, such as running marathons, you need a sustained amount of energy for a long period of time to keep you going.

Oxygen is at the basis of energy production. If this essential element isn’t present no energy will be produced and, as a result, you’ll quickly start to feel tired.

Think about it. When people take short quick breaths – in other words they hyperventilate – they can only exert energy for a short period of time as is the case with sprinters. After their sprint, they have to recover for a prolonged period before they can perform again.

During a marathon, the runner will take long, deep breaths. This means that they can keep on going for longer so that they can finish their respective race.

What Pilates exercise can help you develop your lung capacity?

Many experts agree that one of the best way to develop your lung capacity is by doing the exercise call the hundred:

Lie on your back on a mat.
Pull in your belly button and, at the same time, contract your pelvic floor.
Make sure that your pelvis is in neutral.
Put both legs into table top. Make sure that your legs are together with your toes gently pointed reaching out of the heel.
Extend your arms at your sides with your palms facing downwards.
Pull your shoulders off the mat and pulse your arms.

To learn more about this exercise, follow this link.

Pilates is a fabulous exercise which not only helps you get lean and trim but also has incredible health benefits as we’ve seen from this article. Why not give it a try and see if it works for you?

Contact Trifocus Fitness Academy

If you would like to deepen your Pilates practice and introduce others to this discipline, sign up for Trifocus Fitness Academy’s Comprehensive Pilates Course today!

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Why are Pilates movements so controlled?

Bronwen — Wed, 21 Nov 2018 09:28:50 +0000

Ever wondered why you can pump iron like it’s going out of fashion but when it comes to a Pilates class you can barely do 15 minutes before you are panting? This is even though the movements are ever so slight and don’t look like much, it is very controlled. In this article, we’ll explain more.

What Pilates movements are all about

Pilates activates slow twitch muscle fibres

There are two types of muscle fibres in your body: slow twitch and fast twitch. Slow twitch muscle fibres are activated when you perform endurance activities such as jogging or Pilates. This is because they give off sustained energy as they contain their own power-generating mechanisms which are called mitochondria. Thus, they are able to sustain a movement for longer.

Fast-twitch muscle fibres are activated when you need to exert a burst of energy such as when you’re lifting heavy weights, for example. (You can read more about fast-twitch and slow-twitch muscle fibres here.)

Slow-twitch muscle fibres – which are those activated in Pilates – have a very low activation threshold. This means that it doesn’t take much force for them to work and for you to see the benefits of this type of workout.

It is an isometric exercise

As we indicated in our article entitled Why Isometric Exercises Should be Part of Your Routine Pilates is an example of an isometric exercise. This means that during the movement, the muscle doesn’t lengthen as opposed to an isotonic exercise where muscles lengthen and contract against some sort of external resistance such as a free weight or a weight machine.

Being an isometric exercise, the force needed to see benefits in a Pilates exercise is not great. This means that you don’t need to make big movements in order to see the benefits that Pilates has to offer.

There are a number of hallmarks which are key to Pilates practice. Here are some of them.

Breathing is central to Pilates

Breathing in (inhaling) to prepare for the movement and breathing out (exhaling) as well as moving on the effort to connect the pelvic floor and abdominal muscles is crucial to Pilates. In most cases, the effort will be on the concentric (positive) phase of the movement. Although, in some cases, the effort may be on the eccentric (negative) phase of the movement.

We strongly advise that you do not hold your breath while exercising. Precision during breathing should be taken during the eccentric phase of the movement so that your abdominals are engaged properly and that the placement of the rib cage is not compromised.

Methods of breathing:

Clavicular Breathing: Breath that is drawn deep into the upper chest.
Thoracic or lateral breathing: involves expanding the lower rib cage during inhalation with the abdominals still held in contraction. This kind of breathing is most often used in Pilates.
Abdominals/diaphragmatic breathing: air is inhaled and drawn to the abdominal region. There is little movement of the rib case. This kind of breathing is commonly used for Yoga.

Flowing movement is vital

Pilates is done in a flowing manner. Fluidity, grace and ease are goals applied to all exercises. The energy of an exercise connects all body parts and flows through the body in an even way. Pilates equipment – like the reformer – are very good mirrors of one’s flow and concentration as they tend to bang around and suddenly become quite “machine like” if you lose control and flow.

The rib cage and scapulae must be stable

The rib cage position affects the alignment of the upper back. When lying on your back in a neutral position, maintain the sense of the weight of the ribs resting gently on the mat. In other words, maintain the normal curve of the upper back. Do not push off or push your rib case into the mat. Pay particular attention to the placement of your rib cage when inhaling or while performing overhead arm movements.

Stabilising your shoulder blades on the back of your rib cage is as important as contracting your abdominals during every exercise. This will help you avoid strain through your neck and upper shoulders. To achieve proper placement, a sense of width should be maintained across the front and back of your shoulders. Make sure you don’t allow your shoulders to round forward too much or squeeze together towards your spine. You shoulders should not be lifted too far or over depressed.

Contact Trifocus Fitness Academy

Do you want to become a Pilates instructor that is in hot demand? Trifocus Fitness Academy’s Pilates Course will make you into just that! Read more here.

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What does “neutral spine” mean in Pilates?

Bronwen — Tue, 20 Nov 2018 08:27:32 +0000

At the beginning of most Pilates exercises, the instructor will tell you to either imprint your spine onto the mat or reformer – or whatever you’re lying on in a supine position – or to maintain a neutral spine. Do you know what these terms mean? The good news is that we’re about to tell you!

A neutral spine is the position a back should be in

There are 33 vertebrae which make up your spinal column:

Seven in your neck – or cervical – region,
Twelve in your chest region which, anatomically speaking, is called the thoracic region,
Five lumbar vertebrae which can be found in the region of your lower back,
Five vertebrae which make up the sacrum that supports the back of the pelvis, and
Four which make up the coccyx that helps you sit.

Your spine is not in a dead-straight line. It curves naturally:

Your cervical spine curves gently inwards,
Your thoracic spine curves gently outwards, and
Your lumbar spine curves in the same manner as the cervical spine.

So when you’re in a Pilates class and you’re lying on your back – or in a supine position – and your instructor tells you to maintain a neutral spine during a particular movement, you will need to make sure that these naturally occurring curvatures remain as they are. This means that you should feel that there is a space between your lower back and the mat. The goal is, here, to take all the effort out on your abdominals and not to feel anything in your lower back. However, if you’re a beginner at Pilates this may be difficult as your abdominal muscles won’t be that developed.

What does it mean to imprint your spine to the mat?

Other times, when you perform Pilates exercises in a supine position, the instructor will tell you that you need to imprint your spine on the mat. This means that your spine will be flat on the mat. The reason why this is done is to protect the lower back muscles. If you’re suffering from lower back pain, rather work with your spine imprinted on the mat so that you’re not putting more strain on your muscles and are rather activating your deep abdominals.

Neutral spine in action

If you’re a Pilates beginner and are struggling with how to find neutral spine, there are a number of exercises that you can do to help you become aware of your back. One of these is the pelvic tilt. (It’s also a great exercise to help you alleviate lower back pain.) Here’s how to do it:

Lie on your back. Bend your knees at 90 degrees and ensure that your feet are hip distance apart.
Your arms must be by your sides with your palms facing downwards.
Make sure that your shoulders, rib cage, neck and jaw are relaxed.
Inhale, activate your abdominals and contract your pelvic floor.
As your exhale, slowly peel your body off the mat articulating one vertebra at a time. When your back is off the floor, inhale and slowly come down to the mat again. Articulate one vertebra at a time.

For a demonstration, watch this video:

For a list of other great exercises to help you get rid of lower back pain read our article entitled Exercises for lower back issues.

It’s so important to protect your back be it in Pilates or just everyday life. Injuring your back is not like injuring, for example, your leg or your arm. You can work around an injury to a peripheral part of your body, however if you injure your back you are incapacitated for as long as it takes to heal.

Contact Trifocus Fitness Academy

Pilates is a great form of exercise to help in rehabilitation. This is because it involves slight movements and muscle activations that allow you to work within your currently limited range of motion and to expand it slowly. If you’re passionate about helping others rehabilitate injuries why not become a certified Pilates instructor through Trifocus Fitness Academy? Our comprehensive Pilates course will make you into the most respected Pilates instructor out there who gives solid advice to their clients. Read here for more information and to register.

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Should you go for a Pilates Reformer Class or a Pilates Mat Class?

Bronwen — Mon, 19 Nov 2018 08:28:14 +0000

In Pilates practice, there are a number of pieces of equipment that an instructor has at their disposal. This is to vary participants’ experience of the discipline and to give them a good workout. These pieces of equipment are, for example, the reformer, exercise ball, Cadillac and theraband. Items such as the theraband and exercise ball will mostly be used in a Pilates mat class. The reformer and Cadillac will usually be used in a private Pilates studio as these are quite large pieces of equipment. Some gyms have decided to offer group classes where there are about 15 reformers in a class and the instructor takes participants through a number of sequences.

You will probably be wondering what the difference is between a Pilates mat class and a reformer class is as well as which one you should go for. In this article, we’ll give you an insight into both modalities of Pilates so that you can make an informed decision about type of class to choose.

Pilates is all about control

Joseph Pilates, who is widely recognised as the father of Pilates, called this exercise modality Contrology. The reason for this is that every single Pilates movement must be done with the utmost control. The more reps you do of an exercise doesn’t matter. The form that you adopt when you do these exercises matters more so. Rather do 10 reps of a particular movement, while activating all the right muscles, as opposed to 30 reps without checking your form.

The Pilates reformer

The reformer, in Pilates, looks like a bed. The larger part of this bed is attached to the smaller part using a number of detachable springs which you can attach/detach depending on the resistance you want to work with. You will perform most of your exercises lying on your back and pushing away, from the smaller part of the bed, with your legs. Cords are also used to give you an upper body workout. Here is an example of one. [Nadia: Please insert a picture of a Pilates reformer here. You can find one on Shutterstock.]

The reformer is great as it helps you to delineate your movements. In other words, you are confined to the range of motion that the reformer limits you to. This means that you are less likely to have an incorrect form and possibly end up injuring yourself. Also, using the reformer is great for people with balance problems as it grounds you.

The Pilates mat class

Most gyms offer Pilates mat classes. This is a much freer form of Pilates and allows more advanced students the opportunity to modify the exercises according to their fitness levels. However, if you’re a beginning, we strongly suggest that you inform the instructor of this at the beginning of the class so that he or she can keep an eye on you and assist in modifying the exercises should you need to.

For a warm-up in a Pilates mat class, you’ll often perform the seated ball bounce. To perform this exercise:

Sit on an exercise ball. Make sure that the size of the ball is correct for you. (To check this, when you sit on the ball, make sure that your knees are at a 90-degree angle to the floor.) Ensure that your feet are hip-distance apart.
Breathe in and connect your abdominals. Keep them connected throughout the movement.
Bounce on the ball. Make sure that your power comes from your core which includes your back and hip muscles.

Watch this video for a demonstration on how to perform this exercise:

No matter what type of exercise you do – be it using the reformer or taking part in a Pilates mat class – make sure that you enjoy it as you’ll be much likelier to stick with if you like doing it.

Contact Trifocus Fitness Academy

If you love doing Pilates and want to help others feel the benefits of this type of exercise, why not become a Pilates instructor? Trifocus Fitness Academy’s comprehensive Pilates course offers students a solid grounding in Pilates principles so that they can become the best Pilates teacher they can! Learn more here.

The post Should you go for a Pilates Reformer Class or a Pilates Mat Class? appeared first on Trifocus Fitness Academy.

Is Having a Six-Pack the Same as Having a Strong Core?

Bronwen — Tue, 11 Sep 2018 09:33:00 +0000

Nothing looks better, on a beach, than a well-toned set of abdominals – or a six pack if you prefer. Many would turn around and say that a person who has a good six pack has a strong core. However, if this is true it doesn’t necessarily mean that he or she has a strong core. Here’s why.

Six pack vs strong core

What is a ‘six pack’?

Your abdomen is made up of a number of muscles. These are:

Transversus abdominis
Rectus abdominis
External obliques
Internal obliques

It is the rectus abdominis, says fitness veteran Andrea Cespedes, which plays an integral part in the formation of a six pack:

“In every person, a strong tendon separates the right and left sides of the rectus abdominis and three tendon creases segment it horizontally. When you’re lean enough to have these separations show, you’re said to have six-pack abs.”

What does it mean to have a strong core?

Contrary to popular belief, having a six pack – or a flat-looking stomach – doesn’t mean that you necessarily have a strong core. Having a strong core means that all of your abdominal muscles – in other words your external obliques, internal obliques, transversus abdominus IN ADDITION TO your rectus abdominis – are super strong.

Exercises to strengthen your core

Pilates is a great way for you to strengthen your core. (Our recommendation is that if you want to embark on your Pilates journey, you need to choose a teacher who has a certificate in teaching Pilates from Trifocus Fitness Academy. To find out more about this dynamic Pilates teacher-training course, follow this link.) There are a number of exercises that we recommend you start with before you progress to more advanced moves.

The hundred

This is a foundational Pilates exercise which helps the student to coordinate their breath and gives their abdominal muscles a great workout. Blood circulation is also improved greatly with this exercise.

How to do it

Lie on your back on the mat. Put your legs into table top with your feet flexed. Your arms must be extended on the mat with your palms facing down.

Inhale to prepare and as you exhale lift your head and shoulders off the mat as well as your arms so that they are level with your shoulders. Extend your legs as low as possible while keeping your lumbar spine in neutral. (If you feel any tension in your neck, rest your head on a pillow.)

For five counts pulse your arms vertically in time with your breath as you inhale. Repeat this action as you exhale. Repeat for 10 sets of 10 pulses.

Single leg stretch

Lie on your back on a mat. Your legs must be in table top. Rest your hands on either side of your knees and lift your head off the mat. Lift your upper body up towards your breast bone. (As with the hundred, if you find that keeping your head lifted off the floor is too painful, rest your head on a pillow.)

Inhale to prepare and as you exhale, keep your abdominals contracted and extend your right leg forward. Rest your hands on your left knee. Inhale and switch legs. Repeat the movement as many times as you need to.

Single leg circles

As with the previous two exercises lie on your back, on a mat. Your arms must be extended at your sides with the palms of your hands facing downwards. Ensure that your neck and head are in a neutral position.

Inhale, bend one of your legs and gently extend it straight up towards the ceiling. Exhale and circle it over the centre of your body. While you are doing this ensure that your hips don’t rock and you maintain your abdominal contraction. Circle this leg in one direction for five counts and then reverse the motion for five counts. Bend this leg and return to your starting position. Repeat with the other leg.

Benefits of strong core muscles

A strong core helps with balance

Balance is not just important for acrobats to have. Everyone needs a good sense of balance to assist them in their everyday functioning. Fitness and health coach, Chris Freytag, explains more:

“Kinesthetic awareness, or the ability to know where your body parts are in three-dimensional space, is required for every movement we make. So it’s not surprising that balance can be learned, challenged, and improved.

A well-trained core helps in alleviating lower back pain and improving posture

It’s been proven that people who don’t have a strong core are more at risk for lower back pain and/or poor posture. Why? Because if a person’s abdominal muscles are not strong they could end up straining their lower back because the core is not functioning to keep the person upright. Hence the lower back ends up doing most of the work. Poor posture will result because the person will end up with a rounded back because their core muscles are not playing their part in keeping the person upright.

A great Pilates exercise to do that will strengthen your lower back is the Basic Mat Pelvic Lift. This is how you perform this exercise:

Lie on your back. Make sure that your arms are relaxed on either side of your body. The palms of your hands must be facing down. Your legs must be bent with the feet facing forwards.
Inhale to prepare and connect your abdominals.
As you exhale, pull into your abdominal muscles and slowly lift your torso off the mat one vertebra at a time. When you reach the pinnacle of the exercise, squeeze your glutes.
Inhale and hold the pose.
Exhale and slowly return your torso to the mat and feel each vertebra articulate onto the mat.

To watch a demonstration of this exercise, follow this link.

Good core strength can help you reach your fitness goals

In every single type of exercise – be it weight-lifting, spinning or water aerobics – core strength is vital as it helps you maintain the correct form. For example, in spinning when you perform running sprints out of the saddle a strong core helps you keep a good posture and get the most out of the exercise. If you didn’t have the benefit of a strong core, there is a very good chance that you could injure yourself badly.

Contact Trifocus Fitness Academy

If you want to take your Pilates practice further and teach others how to perform these very beneficial exercises, why don’t you sign up for Trifocus Fitness Academy’s Pilates course. Armed with this qualification, you’ll be able to take your career in fitness to new heights.

The post Is Having a Six-Pack the Same as Having a Strong Core? appeared first on Trifocus Fitness Academy.

What Does it Take to Become a Pilates Teacher?

Bronwen — Mon, 10 Sep 2018 08:27:07 +0000

The art of Pilates was developed in the 1920s by personal trainer Joseph Pilates to strengthen not only the body but the mind as well. This means that to become a Pilates teacher, you can’t just be interested in helping your clients to develop their bodies. You need to be prepared to assist them with building up their psyches as well. Why do we say this? Read on to find out more.

Teaching Pilates

You must know the principles of Pilates like the back of your hand

First and foremost, to excel at being a Pilates teacher, you need to know the principles of Pilates inside and out. You need to know these so well that you eat, breathe and sleep Pilates. For example, you need to know everything from the correct way to do a roll-up to the correct sequence of breathing.

Trifocus Fitness Academy’s Pilates courses has beginner, intermediate and advanced modules that will ensure that you become the best Pilates instructor you can be! On these courses, you’ll learn:

About how concentration plays an integral part in the practice of Pilates,
How to control your movements in Pilates,
How to centre yourself and breathe properly during a Pilates session,
How to set up your Pilates studio properly, for example what temperature the studio should be, how mirrors need to be used and how many students should ideally be in a Pilates class.
How to explain the movements to your class/client,
The attitude you need to approach your class/client with and,
How to correct a client’s technique.

An interest in rehabilitation

Although regular Pilates practice does end up giving the person who practises it a great shape, the form of exercise is also a very beneficial tool in terms of rehabilitation. Don’t take our word for it – the experts agree:

“Pilates is recommended by physicians for rehabilitation treatment after an injury. If you are experiencing a horrible back ache, you can try Pilates, since it has proven to be beneficial for moderate to severe spinal conditions.”

So in order to become a great Pilates instructor, you must be prepared to modify what you’ve planned for your class – often times at a moment’s notice – in relation to who may decide to join you.

You need a Pilates qualification

To be a well-respected Pilates teacher, you need to have a qualification in teaching Pilates from an exceptional fitness college such as Trifocus Fitness Academy. This means that armed with their Pilates certification, you’ll be able to either work in a gym or own your very own Pilates studio, where you can proudly display your Pilates certification from Trifocus Fitness Academy. Eager students who will come flocking to you.

You need to be able to learn how you want when you want

Trifocus Fitness Academy’s fitness courses are all offered online. This means that you will be able to learn at your own pace in the comfort of your own home. All you need to start your fitness journey is a stable Internet connection and a passion for fitness.

There is no one pressuring you to finish your course in a certain amount of time. As studies have shown, when someone is relaxed they learn in a much easier fashion. This is why we’ve taken the decision to allow you as much time as you need to in order to complete your fitness qualification with us.

Contact Trifocus Fitness Academy

Start your Pilates journey today with Trifocus Fitness Academy’s comprehensive Pilates course or condensed Pilates course. With us, you’ll be sure to make your passion for Pilates your career! Follow this link to enter your details so that one of our highly trained and friendly sales consultants can contact you to discuss how to take your journey further.

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Why is it Vital to Have a Strong Core?

Bronwen — Tue, 04 Sep 2018 10:15:53 +0000

Having a great set of washboard abdominals is more than just about looking good in a bathing suit. Yes, you will make a big impression on the beach with a six pack but a strong core will help you in other aspects of your life too.

Benefits of strong core muscles

A strong core helps with balance

Balance is not just important for acrobats to have. Everyone needs a good sense of balance to assist them in their everyday functioning. Fitness and health coach, Chris Freytag, explains more:

“The agility and strength that comes with learning good balance helps us move smoothly and confidently every day, whether we are doing sports, playing with the kids, chasing down a taxi, or simply walking up the stairs. A good sense of balance and a strong awareness of where your body is in relation to the things around you can help you react quickly and prevent injuries and accidents.”

A well-trained core helps in alleviating lower back pain and improving posture

A great Pilates exercise to do that will strengthen your lower back is the Basic Mat Pelvic Lift. This is how you perform this exercise:

Lie on your back. Make sure that your arms are relaxed on either side of your body. The palms of your hands must be facing down. Your legs must be bent with the feet facing forwards.
Inhale to prepare and connect your abdominals.
As you exhale, pull into your abdominal muscles and slowly lift your torso off the mat one vertebra at a time. When you reach the pinnacle of the exercise, squeeze your glutes.
Inhale and hold the pose.
Exhale and slowly return your torso to the mat and feel each vertebra articulate onto the mat.

To watch a demonstration of this exercise, follow this link.

Good core strength can help you reach your fitness goals

One of the fundamental jobs of a Pilates teacher is to assist their students to develop a strong core. Trifocus Fitness Academy comprehensive Pilates certification is the perfect course to assist aspiring Pilates instructors to gain a good knowledge of Pilates. On this course you’ll learn about the various pieces of equipment that Pilates teachers have at their disposal, such as the basic ball and mat to the more advanced reformer, Cadillac and chair. You’ll also learn that the practice of Pilates is not about just getting a super core. It’s also about getting a full body workout with exercises such as the one-leg kick for your legs and the swimming exercise for your back muscles.

Contact Trifocus Fitness Academy

So if you’re passionate about Pilates and want to make teaching it to other Pilates aficionados, your career, get started with Trifocus Fitness Academy’s condensed Pilates course . When you sign up with us, you’ll enjoy umpteen benefits such as flexible learning (which you’ll get from our online learning system), a qualification that is fully accredited as well as a truly interactive and beneficial learning experience. And that’s just the tip of the iceberg! So, what are you waiting for? Sign up today!

The post Why is it Vital to Have a Strong Core? appeared first on Trifocus Fitness Academy.

Are You Flexible Enough?

Bronwen — Mon, 02 Jul 2018 00:00:00 +0000

We bet you haven’t even thought about it but without being flexible enough, you can’t get out of bed or pick up your kids. Over time, as you age, your flexibility naturally deteriorates. But if you’re sedentary, then your flexibility will suffer too. Exercising regularly – as well as stretching correctly – is one way to keep joints, tendons and muscles flexible and supple. Remember that by improving your flexibility, you can realise greater gains in your muscular endurance, your fitness and your strength. You’ll also have to deal with fewer injuries. Here are five tips to ensure you maintain a healthy level of flexibility.

Tips for improving your flexibility

Include flexibility training in your workout program

Too often, flexibility is the after-thought and not the focus of an exercise. According to Foundations of Professional Personal Training With Web Resource, you should stretch after every workout. It is recommended that you perform flexibility training 4 to 7 days a week.

Make sure you’re warm BEFORE you stretch

Many people start their workout with a stretch. But even a gentle stretch, done before your muscles are warm, can cause injury and damage. We recommend you warm up with say, a walk or a slow swim, before you stretch. And perhaps keep your flexibility training for the end of your workout, when your muscles are really warm.

Use both static and dynamic stretches

Static stretches are those that simply stretch a muscle or tendon while you move very little. For example, when you bend over to touch your toes to stretch your hamstrings. Usually, you perform a static stretch for about 20 to 30 seconds, before resting and repeating the stretch.

Dynamic stretches are those which work a joint through its whole range of motion. For example, you stand on one leg, and then swing the other forward and back to warm up the hip flexor. “According to Elite Soccer Conditioning.com, dynamic exercise prepares the muscles for the activity by waking up their stretch-shortening complex, increasing muscle temperature, and stimulating the nervous system, which results in greater power output.”

Don’t feel the burn

You should “feel” the stretch. But if it hurts, you’re probably pushing too hard, or you’re doing it incorrectly (or both). Always perform each stretch slowly at first, paying careful attention to form and technique. Once you’ve got that down, you can push a little further to test your flexibility and progress.

Breathe

Your muscles use oxygen as a fuel to keep working. And stretching is, in a way, work. So keep breathing during your stretches. Not only does it relax you (prevent injuries), it also ensures your muscles get sufficient oxygen.

4 of the best stretches for hamstring flexibility

Having flexible hamstrings is incredibly important, not merely from an all-round flexibility point of view but experts say that having tight hamstrings could increase your risk of lower back pain. What do you need to watch out for during your stretching to ensure that you get the most out of your hamstring stretch?

Don’t bounce when you stretch

Bouncing when you stretch is called “ballistic stretching” and some feel that it’s a good practice to adopt in order to deepen your stretch. Don’t do this as you could end up hurting your muscle.

Stretching isn’t a warm-up

If you stretch a cold muscle, chances are very good that you will injure it – which will put your training back for ages. Rather stretch after you’ve worked out when your muscles are warm – you’ll find that you’ll stretch more effectively and you won’t hurt anything.

Here are four of the best stretches to ensure that your hamstrings stay flexible.

Towel Hamstring Stretch

This hamstring stretch will put the least amount of strain on your lower back. To perform this stretch, lie on your back with one leg in the air. Wrap a towel behind your foot and gently pull the towel towards you. Stop when you feel the stretch in your hamstring – don’t overstretch so that you are in pain. Repeat with the other leg.

Static seated stretch

Sit on the floor with one leg stretched out in front of you with the other leg bent – almost as if you were sitting cross-legged. Rotate the stretched leg inwards. Lean gently towards the stretched leg, exhaling as your do so. Each time you exhale, fall lower into the stretch and stop when you feel that you’ve attained the deepness of stretch you want to achieve. Hold for 30 seconds and repeat on the other side.

Standing Hamstring Stretch

Put one leg on a chair and bend the leg that you’re standing on, slightly. Make sure that the leg that you have on the chair is straight. Slowly bend your torso towards this leg, making sure that you can feel the stretch in your hamstrings. If you feel pain in your lower back, put your leg on a lower surface or even on the floor – the height of the leg being stretched doesn’t matter; what matters is that you get a good stretch in your hamstring. Repeat the stretch on the other side.

Downward Facing Dog

A Yoga pose, the downward facing dog position provides an excellent stretch for your hamstrings. In order to perform this pose, Kristin Rooke – personal trainer and health coach – advises that you should begin in plank. Slowly lift your bum towards the sky so that your feet and hands are both on the ground. If you have very tight hamstrings, you may find this stretch difficult. If this is the case, rather start on the towel hamstring stretch, or the static seated stretch, to loosen your hamstrings up.

Always remember to listen to your body when you’re stretching: a deep stretch, where you feel the stretch, is good but don’t overstretch and cause yourself pain. Remember that pain is your body’s way of saying that there’s something wrong – so listen to it!

Contact Trifocus Fitness Academy

If you find that you’re not as flexible as you should be, consider signing up for a yoga or Pilates class, where you will be guided toward greater flexibility. Or hire a trainer, who can give you not only the right physical training, but also the right flexibility training. Better yet, qualify as a personal trainer yourself, and never again experience stiffness! On Trifocus Fitness Academy’s Personal Training Course, you’ll learn about other stretches that will maintain flexibility not just in your hamstrings but other parts of your body too. Check out the Comprehensive Personal Trainer certification on offer at Trifocus Fitness Academy today!

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4 Pilates Moves To Strengthen Your Lower Abdominals

Bronwen — Thu, 07 Jun 2018 00:00:00 +0000

As you may or may not know, Pilates is excellent for strengthening the core. We’ve found a secret set of Pilates moves that to get your lower abdominals looking sleek and sexy! Read on to find out more.

Tone and strengthen lower abs with Pilates

Criss-cross

Lie on your back on a Pilates mat. Make sure that your spine is imprinted on the floor. (‘Imprinted’ – says Lisa Mercer – means that your back is in a flat position.) Put your legs into table top. Inhale and connect your abdominals. Slowly lift your chest up off the floor with your fingers interlaced behind you head. Exhale and twist your upper body towards your left and, at the same time, extend your right leg out. Inhale, bring your right leg back into table top and your upper body back to centre. Repeat on the other side. It is advised to perform 10 – 12 reps of this exercise.

Chest lift

Lie on your back with your legs in table top and your fingers interlaced behind your head. Make sure that your spine is imprinted on the floor. Inhale and connect your abdominals. As you exhale slowly bring your chest up off the floor. As you come down, exhale. Repeat 8 – 10 times. Make sure – says Marguerite Ogle – that you don’t use any momentum when you practise this exercise. Always make sure that you lift your chest very slowly, keeping your abdominals engaged while you do so.

Toe tap

Lie on your back with your legs in table top, making sure that your spine is imprinted on the floor. Inhale to prepare and connect your abdominals. As you exhale, slowly lower one leg and tap one of your toes onto the floor. Inhale and bring that leg back into table top. Repeat on the other side, and perform a total of 10 – 12 reps.

Single straight leg stretch

Lie on your back with your legs in table top. Inhale to prepare, connect your abdominals and roll your chest towards your legs. Straighten one leg towards the ceiling and lower the other to the floor so that it hovers just above the floor. Interlace your fingers behind the straight leg. As you exhale, switch legs. Repeat 8 – 10 times.

Always remember that any exercise programme will be more effective if you follow a calorie-controlled diet!

Contact Trifocus Fitness Academy

Do want to learn more about Pilates and even become a Pilates instructor? If so, why not sign up for Trifocus Fitness Academy’s Comprehensive Pilates Instructor course.

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WHAT’S THE DIFFERENCE BETWEEN YOGA AND PILATES

Bronwen — Tue, 31 Oct 2017 00:00:00 +0000

When looked at from a distance, there seems to be little difference between yoga and Pilates as they both encourage mobility, flexibility, and strength building. However, there are some key differences between them that make them better suited to certain goals and body-types.

The Key differences between Yoga & Pilates

Pilates’ main focus is core strength and exercises that emphasize muscle toning, strength, body control, and flexibility. It requires a consistent effort in order to provide any real benefit so spending prolonged periods of time away from your Pilates mat could set you back. However, if you prefer a structured workout without the cardio; Pilates is a viable option.

Yoga focuses more on flexibility and balance, developing broad muscle groups. It’s a collection of physical, spiritual and mental exercises that come from ancient India so aside from the obvious physical benefits, for many it’s also an enriching spiritual experience. Pilates also places a strong emphasis on connecting body and mind but in yoga, this is largely encouraged through meditation.

Both yoga and Pilates target muscle groups throughout the entire body. While yoga does this to improve flexibility of muscles and joints, Pilates is geared more towards relaxing the muscles and building strength. Though, that’s not to say that each practice caters exclusively to these goals.

Yoga and Pilates are both beneficial forms of exercise, but which one is ideal for you?

Difference #1: Class structure

One major difference between yoga and Pilates is the structure of classes. There’s more freedom in a yoga class because there are hundreds of different pose combinations that can make up one session. This means that no two classes will be the same. Classes can also be gentle or more vigorous so you can choose a style that suits you and your goals. On the other hand, Pilates is more structured and predictable so if you prefer knowing what to expect from every workout, Pilates is more for you.

Difference #2: For the health of your heart

When it comes to cardio, there’s little difference between yoga and Pilates. Beginner Pilates classes won’t give you much of a cardio workout but as you gain more experience, the cardio activity increases. Regular practice of Pilates keeps your heart-rate elevated, which means it works well alongside cardiovascular workouts to increase lung capacity and blood-flow. This also means it does a lot to stave off the risk of heart disease.

Yoga improves blood circulation through flexibility. It will elevate your heart-rate if you do a heated 90-minute Bikram yoga class but most forms of yoga provide little cardio benefit. Since yoga routines pay careful attention to breathing, it is an excellent activity for improving lung capacity and oxygen circulation in the body.

Difference #3: For losing weight

As they both elevate the heart-rate, each activity does have its own fat-burning potential, depending on what you do. A sweaty Bikram yoga class in a hot and humid studio will certainly get your heart-rate up. If you’re already in good shape; a Hatha, Vinyasa, or Anusara yoga class will help you burn extra calories. But to really reach your weight loss goals, a better approach is rigorous and regular cardiovascular activity coupled with Pilates, or yoga or both. Both are excellent for building strength, but used on their own, neither practice will torch thousands of calories.

Difference #4: For building strength

Strength building is where both Pilates and yoga shine, but in both cases progress is gradual. Both practices are low impact, which means they strengthen your joints and muscles without damaging them. There’s also very little risk of injury. Both practices are particularly good for engaging and building the core muscle group while targeting all areas of the body. However when it comes to observable results, Pilates offers the better workout by incorporating resistance and mat training into its routines.

Should you practise yoga or Pilates?

Both yoga and Pilates offer a range of benefits that are often indistinguishable from one another. So, why choose one when you can benefit from both?

Consider your body, fitness goals, and level of strength and decide what will work best for you. Yoga not only offers flexibility, but challenges your body’s endurance. It also requires less equipment (depending on the type of yoga) to practise privately.

Pilates offers attention to detail and ab work not seen in yoga. If you’re a runner or cyclist and need to improve your core strength, then Pilates is easily the best choice.

Of course, by practicing a combination of these activities, you can take advantage of all of their benefits. Above all, choose one that you enjoy and would be willing to do on a regular basis.

Contact Trifocus Fitness Academy

Trifocus Fitness Academy offers you the opportunity to become a mind-body specialist by mastering the art of yoga and Pilates and having a fundamental knowledge of the human body.

Use practices such as meditation, yoga and Pilates, to better your quality of life and that of those around you. Contact Trifocus Fitness Academy today and speak to us about our mind-body specialist certification.

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Pilates Mat Exercise – Breaststroke

Bronwen — Mon, 09 Jan 2017 00:00:00 +0000

Strength and flexibility take front and centre stage as equal partners in the vital endeavour towards correcting the dreaded back slump. Not only is a spinal slump unsightly, it is also one of many causes responsible for back pain owing to muscle imbalances. Your back and abdominal muscles tend to get neglected unless you target them intentionally through exercises such as back extensions or Pilates.

Just like all other muscles of the body, your back and abs require specific exercises (such as breastroke) to maintain power and tone that are essential in maintaining a neutral spine position. Breastroke is a fun and highly effective way of exercising your back muscles .With time, patience and consistency, this practice should gradually lead to a more erect, elongated and proper posture.

Here’s how

Begin lying face down (prone) with your nose hovering just above the mat as your chin is tilted downwards to ensure that your neck is lengthened.
Your legs must be apart (abducted) and parallel to the floor.
Bend your arms with your elbows in at your sides, palms facing downwards.
Stabilise your scapulae. In other words, your shoulder blades must sink far away from your ears. Keep them balanced and still.
Make sure your glutes are squeezing, with your pubic and hip bones pushing into the mat and your abdominals tightly connected to protect your lower back.

Breathing sequence

Inhale: Prepare.
Exhale: Reach both your arms straight out in front of you simultaneously.
Inhale: Circle your arms around towards the side of your body lifting the thoracic back region (mid back), keeping your cervical spine (neck) in a neutral position. Perform 10 repetitions.

Body benefits

You will strengthen your abdominals as well as your entire back, for example your trapezius, latissimus dorsi and rhomboid muscles.
In addition to the above, you’ll strengthen your deltoids and glutes.
The breastroke will aid in mobilising your shoulders.

Points to ponder

Keep your shoulders stabilised.
Don’t circle your arms if you feel pain in your back or shoulder girdle.
Don’t hyperextend your head when extending the upper spine. Rather tilt your chin downwards.
Increase the difficulty of the exercise by placing a Pilates ball (small/large depending on level of strength) or circle between your ankles.
To make the exercise easier, don’t circle your arms.

When performing this exercise, keep in mind that you are essentially swimming your way towards a stronger spine as this Pilates exercise opens up the chest increasing its surface area while stretching the muscles along your spine.

There is a myriad of other extremely beneficial Pilates exercises out there just waiting to be discovered! Trifocus Fitness Academy’s Comprehensive Pilates Certification is guaranteed to give you thorough knowledge of Pilates practice. Follow this link to find out more.

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