Pilates For Women Guide To Pregnancy Fitness Toning Exercise Education & Information

Movements using the roller

I have been using the styroform roller (half & full) for my private clients, just wondering of anyone has any interesteding movements to use on the roller. I’m running out of ideas, and I can’t find another source to research. I’m particularly interested in using the roller for longating the IT Band. Thanks

pregnancy postions

I am 7 months pregnant and need to start exercising. What postions are safe?

PILATES PRINCIPLES & BREATHING TECHNIQUES

PILATES PRINCIPLES & BREATHING.

Pilates is the ultimate in mind body connection. In Joseph Pilates own words: “Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles.” (Return to Life). ‘Conscious’ control of one’s body requires thought and focused attention. In the studio we follow these fundamental principles:
CONCENTRATION, AWARENESS, ALIGNMENT, CENTRING, PRECISION, CO- ORDINATION, LENGTHENING and BREATHING.

Modern Pilates breathing techniques enable us to unite all these principals. We use a combination of three types of breathing: ABDOMINAL, LATERAL RIBCAGE BREATHING AND POSTERIOR RIBCAGE BREATHING. This enables us to connect with the “centre”, the four important abdominal muscles. These are: Transversus abdominus, internal oblique, external oblique and rectus abdominus. These muscles form a “corset” and work together to support the organs, stabilize the spine and bend and twist the body. It is only when you breathe correctly that you activate the lateral and deeper abdominal muscles and enable the body to work efficiently.

Three dimensional breathing, breathing into the abdominals, the side of the ribcage and the back of the ribcage, will recruit the often neglected pelvic floor and deep ab muscles. Some instructors use traditional forced breathing techniques, but these techniques are not suited to beginner level participants. Modern Pilates breathing encourages the relaxation of the neck, shoulders and chest, uses deep, rhythmic breathing and gentle engagement of the pelvic floor and deep abdominals connecting with the movement of the diaphragm.

POINTS OF CAUTION:
AVOID OVER-BULGING OR POPPING UP THE FRONT OF YOUR ABDOMEN. Expand your waist sideways as you inhale
AVOID PULLING YOUR RIBS TO THE BASE OF YOUR THROAT AND TENSING YOUR NECK. Soften your ribcage; relax your head and neck.
AVOID SUCKING IN YOUR BELLY & HOLDING YOUR ABDOMEN TIGHTLY ALL THE TIME. Your breath should be like a wave, massaging your stomach and abdominal contents.
AVOID HOLDING YOUR BREATH.
AVOID OVER INHALATION. Take 1 breath in and exhale slowly, you should take longer to exhale than inhale.
BREATHE IN THROUGH YOUR NOSE AND SOFTLY EXHALE THROUGH PARTED LIPS. DON’T BLOW OR FORCE YOUR BREATH OUT THROUGH THE BACK OF YOUR THROAT. This disengages your deep abdominals and puts stress on the muscles of the neck.
PERSISTENCE is the final principle. With consistent practice, perseverance and correct instruction, Pilates will help you to find good body awareness, alignment and posture and increase your fitness and energy levels.
BY SHERRIE APRILOVIC NARELLAN PILATES STUDIO
www.narellanpilatesstudio.com

Reference: Modern Pilates by Penelope Latey. Allen & Unwin

Exercises

I have a Pilates Reformer but have lost the instructional exercises. Can you help me is there a site where I can download and print the exercises?

Thanks,

Barbara Carter

Pilates for lower back pain

I have pain in my lower back some days after work and I’ve heard that pilates can help alleviate lower back pain. Is it enough for me to do 30 minutes of pilates a day and start feeling better?

Pilates and Yoga. Is it ok if I take them both?

I notice there is already a topic in this site about the difference between Pilates and Yoga. Right now I enroll in both, Pilates and Yoga class. I just thought that I will get double of benefits by doing them both. Is it ok?

Is Winsor Pilates for me?

I keep seeing the Winsor Pilates program on TV and of course, it LOOKS really good. I have a bad back which I want to get in shape and I’m hoping Pilates would work for me. Any suggestions?

The priority in Pilates Exercise

What is the priority in Pilates exercise? Is it flexibility? Or musculature strengthening?

Pilates Breathing Technique

I heard two version of breathing technique in Pilates exercise. One is to breath extremely slow and complete. The other one is to breath free and not controlled at all. Which one is the correct one??

Expensive Pilates Class, Is it worth it?

One gym in my town offer a Pilates Class for $200 per session! Wow, I’m surprised. So I’m wondering how does expensive class like this differ from those $40 per session class? Is the money worth the result? Thanks.

“Scoop” my abs

A stupid question maybe, but I’m just to shy to ask my instructor when she told me to “scoop” my abs. What does she mean by that?

Exercise Pilates Without Mat, is it ok?

I read somewhere that Joseph Pilates never taught a mat class as we know them today. There simply was no such thing back when he was around. On the other side, my instructor strongly suggest that exercising Pilates should only be done with mat. Do I really need a mat?

Pilates Certifications

I’ve heard a lot about Pilates Certifications, to gain a credibility as a Pilates instructor. I have been work on Pilates for almost a year, and really would love give it a try as an instructor. Where can I find a good Pilates Certification?

Pilates Won’t Make Me Taller?

I just read something interesting from a website.

Can Pilates make you taller, as is often claimed? It certainly can improve your posture, which makes you look and feel taller, but you won’t actually grow taller. Pilates won’t make your muscles longer or leaner either, as some people believe. It may increase your muscle mass, but muscles don’t get narrower, thinner, or leaner (they are already “lean tissue”).

Is that true?

Looking for Pilates Reformer

Hi, so glad to find this site. I am looking for a pilates reformer for home use. I need it to be portable and easy to store when not in use. Any ideas? Thanks

Differentiation?

I read this Pilates book and get confused with a term. What does “differentiation” means in relation to principal of a movement, i.e. flextion extention. Thanks.

Cystocele Problems

I was recently diagnosed with a grade 3 cystocele (fallen bladder). I had been doing a pilates mat class but have found some conflicting information about doing that with this type of pelvic floor prolapse. Can anybody offer me some guidence on that? I would hate to give up pilates but I do not want to aggravate this condition. Thanks.

Stetching Before or After?

I’ve heard several conflicting reports….some people say don’t stretch before and some people say too much stretching is bad. What works best, stretching before or after a workout?

Fast or Slow?

Ok, here’s a question: Is it better to exercise faster for a shorter period of time, or to go longer at an easier pace? I’m interested to know which has the greater effect on overall fitness?

Am I Ready to Progress to the Next Level?

I practice Pilates at home, and notice there are different levels of Pilates exercise, from beginner to advance. It’s been almost 2 weeks since my first training, how do I know whether I’m ready to progress to the next level of Pilates exercise?

The Appropriate size of Exercise Ball

I am using an exercise ball in my Pilates program. The manufacturers’ guidelines suggest certain ball sizes based on height, but I don’t feel success finding the right fit this way. Can anybody tell me what is the appropriate size of exercise ball?

Have you ever met Joseph Pilates himself?

We all know that Joseph Pilates is the one created the Pilates exercise. So I was wondering, if there is anybody ever met him, perhaps being trained by Joseph Pilates himself? Would be great if you can share your experience. Thanks.

What are some exercises for Pregnant women?

I am 3 months pregnant and I’ve heard that Pilates can be great during pregnancy. What are some simple exercises I can do?

I feel pain sometimes, is it normal?

Sometimes I feels like being pushed too fast in the exercise, and also feel some pain! Is this normal, or perhaps I’m doing in incorrectly or too difficult exercise?

Looking for the BEST Pilates Book.

I’ve done Pilates before so I have a pretty good idea of many of the moves, but I can’t fit the classes into my schedule so I’d like to do them at home. Among the thousands of Pilates books out there, are there any ones that are recognized as masters in the field? Extra points for clear illustrations and/or explanations of the moves, and gradiated exercises so I can adjust the difficulty levels as I go.