Author: jparkpilates

Lifting weights for strength training works large global prime mover muscle groups, and Pilates emphasises deeper intrinsic muscle groups. For correct body function we must have both groups working equally, in balance and succession. The structure of Pilates not only strengthens muslces, but also facilitates flexibility, joint mobility and improvement of the internal systems of the body.

Pilates helps you train deeper intrinsic groups of muscles working with alignment and control, and develops the whole body and mind as a power engine to perform better and reduce the chance of injury in whatever your training regime and/or sport. Running and cycling, weight training, dancing and aerobics, and swimming all provide different benefits. Pilates is a form of movement and strength conditioning which teaches us to execute these movements with precision, control and flow.

With a qualified trainer, 1 to 2 times a week is satisfactory if adding Pilates to an existing exercise program. If Pilates is the only exercise you are doing, then 2 to 3 times a week is recommended.

Core control, correct joint alignment, flexibility, postural strength, endurance as well as coordination and skill. Beneath the surface, you’ll learn to breathe differently allowing oxygenation of the cells, improved circulation, and digestion and lymphatic drainage.

‘I am not fit or flexible, Can I still do the class?’

Of course you can! One-on-one, buddy training and mat classes means that the classes are personal, tailored and detailed on helping you where you need and want it. You don’t have to be fit or flexible enough to start the class. You will get fit and flexible while doing the classes, especially if you are consistent. You can have as many rest breaks as you need.

‘Can I bring a friend with me?’

Absolutely! Buddy training are available if you and a friend or family member want to train together. If there are any pre-existing conditions, you or your friend may be required to attend a few private classes first.

‘Can I do Pilates if I have an injury?’

If the injury is not recent and your doctor or physio has given you the all clear to train again, Pilates will be great for injury recovery and future prevention. Please get approval from your health practitioner first. Pilates is suitable for the young and old, the elite level mover or the novice, men and women, experienced movers or not so experienced. Exercises are customised to suit any person who requires additional support.

The Reformer and other studio apparatus allow you to work with and against the springs to create resistance and challenge your’ muslces in a totally different way. That’s the beauty of working in a classically equipped studio as you will get to work different areas really specifically to you and feel the difference in your body.

On the Mat, you have nothing to help you fight gravity but your own strength which is very challenging

Find out how you can learn both the reformer and mat plus plus all the other wonderful apparatus which compliment each other and can also help you achieve results efficiently!

Pilates is a strength training system developed by Joseph Pilates who originally termed it ‘The Art of Contrology’ in the 1920’s. The focus is on strengthening your ‘core/powerhouse’ which involves the abdominals, gluteus, thighs and back muscles. A strong powerhouse will help you to move better, stand taller, and feel less tired. Pilates’ key principles are centering, control, concentration, breathing, flow and precision. By working in alignment and strengthening deep stabilising muscles, many people are able to reduce and prevent back pain.

‘Contrology’ is the complete coordination of the body, mind and psirit. Contrology is designed to give you suppleness, natural grace and skill that will be unmistakably reflected in the way you walk, play and work. You will develop muscular power with corresponding endurance, ability to perform arduous duties, to play strenous games, to walk, run or travel for long distances without undue body fatigue or mental strain.’ – Extracted from the book ‘Return to Life Through Contrology’ by Joseph Pilates.

Pilates is suitable for athletes looking to perform better, mums pre and post-natal, and all types of people with different health conditions and fitness goals.

Standing Options

Standing Heel-Lifts

Instructions: Standing in ‘V’ position with feet, legs turned out from the hip and heels together. Slowly lift heels up, hold, and slowly lower to the floor (Feet parallel if you have knee problems).

Reps: 5-10 (Tip: Work the gluteus and thighs and find better balance and control. Make sure body is upright and standing in proper posture).

Standing Knee-Bends

Instructions: Same standing ‘V’ position as above, bend the knees just over the toes and slowly straighten legs again (Feet parallel or do not do if you have knee restrictions).

Reps: 5-10 (Tip: Try to connect your whole ‘powerhouse’ as you do this such as gluteus, abdominals, inner-thighs. Make sure body is upright and standing in proper posture).

Standing Chest-Expansion

Instructions: Same standing ‘V’ position as above. Arms long by your side, palms facing the back. Press arms straight back as you breathe in, slowly turn head side to side, and breath out as you bring arms back to start position.

Reps: 4 (Tip: Focus on standing tall with the ‘powerhouse’ and keep chest open. Try to keep neck and shoulders relaxed as to not cause any tension. Do not push arms too far back behind you).

Although these are designed to be simple standing exercise guide before or during your Pilates journey, please do not continue with exercises if you experience pain or discomfort.

Exercises provided are only for people who do not have any pre-existing injuries or conditions. Please consult your health care practictioner and doctor for suitable referrals, or get in touch (<– hyperlink) with me to discuss for your needs. Try to perform all exercises with controlled movements and safety. After all, it’s a method of Control.