What Is Pilates Good For?

education pilates Apr 23, 2021

There are six key principles of Pilates: concentration, control, centering, breathing, flow and precision, all of which are developed as skills with regular practice. It was designed as a resistance exercise to promote strength without bulking up.

Pilates focuses on strength, toning, flexibility and great posture with an emphasis on core strength. It works your most powerful, deepest muscle groups: your core, spine, hips and lats, all of which support a strong, elongated body and long, lean, stable musculature.

In short, it’s great for building muscular endurance, core strength and flexibility.

Increasing Core Strength

Pilates often requires you to move one body part while keeping others still. Since movement is generated and stabilised by the core, the muscles of your abdomen, back, hips and pelvis gain strength with repeated practice.

Pilates strengthens supporting muscles to keep you upright. The idea is to develop muscles evenly and symmetrically so one group doesn’t...

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7 Reasons Prenatal Pilates Will Make Your Pregnancy Better

education pilates Mar 18, 2021

If you’re looking to stay fit—and feeling good—throughout those nine months, look no further than Pilates

Pregnant? First of all, congratulations!! 

Once you have had the all clear from your GP Prenatal Pilates is one of the best forms of exercise you can do—and you should start as early in your pregnancy as possible. 

Not only is Pilates completely safe during pregnancy for most women, it’s an intelligent, whole-body approach to conditioning. Pilates is one of the only exercise methods out there that will give you the muscle strengthening, the stretching and the breath-work you need.

Need more reasons to do Prenatal Pilates? 

1 - Pilates is just the things for you body as it changes and your baby grows! 

As the body changes throughout pregnancy, there are certain things that become a little challenging, namely balance, endurance and coordination. In your Pilates practice, you’re working these elements in addition to...
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Pregnancy Guidelines

education pilates workouts Jan 24, 2021

PREGNANCY GUIDELINES

During a normal and healthy pregnancy, Pilates is a safe form of exercise for the body, mind and spirit!

Pilates is best experiences with an instructor, but this is not always possible, so if group classes are the only option, it is important to find a class where the instructor can change, modify exercises accordingly depending on the stage of pregnancy. In general Pilates classes, many exercises are no longer appropriate (e.g lying prone/on belly, abdominal curls)

 

PREGNANCY AND EXERCISE

Precautions when exercising and signs to stop

Review the general precautions when exercising, if any of the following warning signs are observed – stop exercising immediately!

  • Dizziness
  • Feeling faint
  • Nausea
  • Racing heat beat
  • Overheating
  • Shortness of breath
  • Uterine contractions
  • Bleeding or leaking fluids
  • Headache
  • Muscle weakness
  • Pre-term labour
 Absolute contraindications to exercise when pregnant 
  • Pregnancy induced hypertension
    - Blood pressure >...
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New To A Pilates Class? Tips & FAQs

education pilates Dec 29, 2020

If you’ve decided to start taking ALIGN Pilates classes, well done! You’ve made a great decision to take your health and fitness to the next level. No matter your experience or current fitness level, ALIGN Pilates has classes to suit everyone. If you’re completely new to Pilates, we’ve put together some of our best tips to ensure you’re ready to go and making the most of your workout!

DO YOU NEED TO BRING ANYTHING WITH YOU?

Just a sweat towel! Feel free to bring a water bottle with you if you like, we have water for sale and a drinking fountain available just outside our studio – so all you really need to bring is your towel and smiley self!

Note: We do not allow glass bottles in the studio as if you kick them and they break it is a hazard for our bare feet! Feel free to leave them in your locker.  

ARRIVE 10 MINUTES EARLY

Don’t forget to arrive 10 minutes before your first class to meet your Pilates Instructor. We would...

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Pilates Fundamentals Routine

pilates workouts May 31, 2020
 

This Pilates Fundamentals is designed to build your body up to to progress into the more advance exercises to come. 

This routine is a great way to warm your body up, mobilise your joints before training or add into your workout routine for a little extra conditioning at the end. You are going to work muscle you never knew you had that will improve your posture and leave you feeling amazing! 

The workout goes as follows if you want to follow along for reps: 

 

 

 

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Pilates Flow

pilates workouts May 27, 2020

Move with greater ease by working your mobility. This flow is designed to release tension, mobilise your spine and hips, stretch deep into hips, neck and shoulders. It will leave you feeling AMAZING!

Watch the workout here

10 x Cat Cow
8 x Thread the Needle each
Hold ALL Stretches for 45 sec
- Balance?
Prone Decompression Series:
Elbows Together, "W", "I" x 10 sec each x 3
45 sec - Child's Pose into
45 sec - Lat Stretches each
10 x Dart
8 x Roll Down Prep
8 x Spine Stretch
8 x Roll Downs
8 x Rolling Ball
8 x Spine Twist (each)
8 x Rollovers
20 x Single Leg Stretch
20 x Straight Leg Stretch
20 x Criss-Cross + 10 x Leg Lifts (each)
10 x Pilates Balls
Hip Mobility:
20 x Knee sways
20 x "Z" Sits
Glute Stretch 45 sec each
Pigeon - Optional Bind
10 x Pike Calf Raises
10 x Pike Twists
6 x Mermaids + 6 x Back Extension
10 x Rocker
45 sec Neck and Shoulder Stretches
 
 
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Pilates Mat Workout - Home Workout Series

pilates workouts Apr 04, 2020
 

Just because I can't physically see you doesn't mean you have to skip your Pilates Class! Here you will be strengthening your core muscles, elongating, and improving your posture while having FUN at the same time! Don't take yourself to seriously, moving is always better then not moving! #helloabs #byebackpain #peachy

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History of Pilates – Joseph Pilates 1880 – 1967

education pilates Mar 23, 2020

The Pilates Method was developed by Joseph Pilates, from Mönchengladbach, Germany. His father, a native of Greece, had been a prize-winning gymnast, while his German-born mother was a naturopath who believed in the principle of stimulating the body to heal itself without artificial drugs. As a child, he was very sick and suffered from asthma, rickets and rheumatic fever and it was in his striving to overcome these illnesses that led him to become interested in exercise.

Over the years Joseph studied Eastern and Western philosophies and other forms of exercise such as yoga, boxing, gymnastics and bodybuilding. In World War 1, Joseph was interned in a camp on the Isle of Man and it was at this time he developed a system of exercises using the resistance provided by the springs on iron hospital beds to rehabilitate soldiers within the hospital. This was the beginning of the Reformer and Cadillac machines which were intended to strengthen the human mind and body.

After...

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What Is The Difference Between Pilates and Yoga?

education pilates Mar 23, 2020

I get asked this question all the time! Pilates is not just stretching and no it is not easy or for the faint hearted. It takes courage to try something new and be open-minded to a different philosophy of movement.

So what is Pilates?

Pilates is a form of mind-body exercise aimed at bringing the body back into balance. It focuses on developing a strong core – the central area of your body which is home to a complex set of muscles that affect practically every movement made by the human body. Through an amalgamation of breathing techniques, correct spinal alignment, and concentration on controlling movements from the core, Pilates’ practitioners build strength and learn to move the body in a smooth, safe way, enhancing posture, body performance, injury recovery and overall health.

Some people claim Pilates is comparable to yoga. In many ways it is. They both use a mat, and some of the positions may feel similar. Additionally, building an awareness of the body-mind...

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Benefits of The Pilates Reformer

education pilates Mar 23, 2020

From the start, Joseph Pilates used a rich variety of equipment for his exercise system. This included The Reformer, Wunda Chair, the Trap Table (also known as the Cadillac) and more. It is good to know what each of these apparatuses (as Pilates himself called them) looks like and does.

The reformer is a bed-like frame with a flat platform on it, called the carriage. This carriage rolls back and forth on wheels within the frame and is attached to one end of the reformer by springs. These springs then offer different levels of resistance or assistance to you as they push or pull the carriage depending on what exercises you are doing.

The exercises conducted here continue, as all Pilates exercises, to strengthen the core, and promote strength, flexibility, and balance.

Benefits of using the Pilates Reformer at ALIGN

Increased Muscularity
Muscles execute force to overcome the resistance created by the spring loads. Depending on your rep ranges this will promote muscle growth, power...

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