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Home

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Studio

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Featured Workouts

Home

Book now

Studio

Workshops

Featured Workouts

Free 30-min 1:1 consultation

Start position- stand with feet hip width apart and arms by your side. Focus on your alignment. Head is over the ribs and pelvis.
·Breathe in to lift one leg.
(option to keep the toe on the floor).
Lift both arms holding the weights out in front of you to shoulder height.
Breathe out and take the same arm to the leg that is lifted, out to the side.
Return the arm and land the leg.
Repeat six times alternating sides.

Wherever you are on your fitness journey, Pilates can help in so many aspects of your health & wellbeing, from core strength, flexibility and alignment to focusing on the mind and body connection- and the menopause.

I caught up with Women’s Fitness Magazine to offer some top tips and advice on 5 Pilates exercises that will help strengthen muscles and maintain strong bones. Below you’ll find a step by step guide for each exercise.

Enjoy!

Position A

Sit on the mat and place your legs at 90 degrees
(Option to place your legs straight out in front of your body for more comfort)
Sit up over your pelvis and lift both arms out to the side.
Position B
Breathe in and on the breath out, reach up and over to the side, flexing your spine to the right side and then landing your elbow with control onto the mat.
Breathe in again and as you breathe out, return the spine back to the vertical position.
Repeat six times on each side, moving slowly and with control.

Position A

Starting position- Align your body on the mat with your arms over your head. Legs are together with your inner thighs connected.
Breathe in and on the breath out soften the rib cage to prepare the body to move.

Position B

Breathe in again and on the breath out start to lift the arms above the chest, nod your head forward and sequentially curl your spine off the mat and bring the arms down by the side of your pelvis.
Breathe in and as you breathe out, lift your arms and return your upper body to the mat.

Position A & C

This is a more advanced option

Breathe in and as you breathe out raise your arms and nod your head forwards, and sequentially curl your spine off the mat. Simultaneously lengthen and lift both legs off the mat.
Breathe in and then out to roll the pelvis underneath you and continue to roll the spine back down to the mat. At the same time lower legs to the mat with control.
For this sequence the spine will stay curved to focus on the articulation of the spine and the control required when using weights.
Repeat up to six times.

Position A

Prepare the body to move. Start by breathing in and on the breath out take the right arm that is holding the ball directly out to the side, maintaining stability in the left shoulder.
Breathe in and as you breathe out rotate your torso to the right, keeping the arm in the same alignment as your spine. Watch points- Check your arm isn’t moving behind you and your arm stays in connection with the movement of your spine.
Position B
Once in rotation take a breath in and as you breathe out, rotate your spine back towards the mat, bringing the arm under the left arm to feed the arm through to the mat.
Repeat six times on each side

Start on all fours with wrists aligned under the shoulders and knees under the hips.

Position A

Breathe in, preparing your body to move, and lengthen your spine.
Breathe out and, maintaining a still and stable pelvis and spine, slide one leg behind you whilst sliding the arm just ahead of you holding the ball.
Position B
Breathe in and lengthen. Lift your leg and arm at the same time. Find length instead of searching for height and ensure the spine is supported. The leg can be hip height, and the arm can be shoulder height or just below.
Breathe out and lower your leg and arm to the mat back to the start position.
Repeat six times on each side.

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