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 >...
Continue Reading...

Why Should I Exercise?

education workouts Aug 22, 2020

We have all heard it many times before - regular exercise is good for you, and it can help you lose weight. But if you are like many people, you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

What are the health benefits of exercise?

Regular exercise and physical activity may..

  • Help you control your weight 
    Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.

  • Reduce your risk of heart diseases.
    Exercise strengthens your heart and improves your circulation. The increased blood flow...
Continue Reading...

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: 

 

 

 

Continue Reading...

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
 
 
Continue Reading...

Lower Body & Intense Cardio Circuit - Home Workout Series

workouts Apr 05, 2020
 

This workout is going to get your heart PUMPING! Your legs burning and bring you all those feel good feelings once you are finished! Remember you can sub any jumping exercise for a step variation. Example Squat Jump = Squats. The workout goes as follows:

Continue Reading...

1000 Rep Challenge - Home Workout Series

workouts Apr 05, 2020
 

This workout is designed to challenge you and build you up from the core with Pilates infused movement. This program is not only pregnant friendly, the exercises are also beneficial for you guys PLEASE FOLLOW THE NOTES AS I HAVE MADE ADJUSTMNETS FOR YOU BABY MUMAS or anyone who wants a low impact option.

 

 

Continue Reading...

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

Continue Reading...

Upper Body & Cardio Circuit - Home Workout Series.

workouts Apr 04, 2020
 

Here is a little inspiration for you (especially my clients) to keep moving throughout this period. It was actually fun changing scenery for a little bit.

The workout goes as follows:

RUN your block (or walk) for warm up.

Circuit ONE x 4 Rotations

A1: 12 x Push Up Renegade Rows
(sub in Push Up Front Raise if you have zero equipment)
B1: 40 x Mountain Climbers
C1: 12 x Bicep Curl & Press
(sub in inverted shoulder press)
D1: 15 x Tricep Dips

After 4 rounds RUN your block

Circuit TWO x 4 Rotations

A1: 12 x Push Up Side Planks
B1: 15 x Bent Over Reverse Fly
(sub in breaststroke “Pilates move”)
C1: 15 x Tricep Extension
(sub in Tricep iso-holds)
D1: 15 x Caterpillar Walks

RUN YOUR BLOCK AGAIN

ABS - AMRAP x 5 mins (as many rounds as possible in 5 mins)
20 x weighted sit up
20 x criss-cross
20 x single leg stretch

RUN AGAIN - Because why not.

Continue Reading...
Close

JOIN THE WAITLIST

Complete the form below to join the waitlist for the next Self-Esteem Project!