As mums we often put ourselves last, ensuring first that everyone and everything else is taken care of before we think about tending to our ourselves. How are we supposed to be well functioning human beings when we forget to take time to manage our own needs?
In times like these we need to RE-INVENT SELF CARE, it doesn’t have to be going out to restaurant, a day at the spa or anything fancy at all. These are my go to's for self care at home:
Pilates is stress relieving, REJUVENATING, and RELAXING. Not only is Pilates one of the most versatile forms of exercise, but it's also one of the most enjoyable and therapeutic. No matter what your reason may be for practicing Pilates, it can also be one of the greatest expressions of self care. Our ONLINE STUDIO MEMBERSHIP is just perfect for busy Mama's because you can tune in at any time of the day when you feel called right from your very own home. We have classes of all different lengths and styles to choose from so there really is something to suit every schedule and mood. Please click the link below to find out more about our ONLINE STUDIO.
At its core self care is about taking time away from your responsibilities to make sure your MIND BODY + HEART have what you need to handle another day.
So please, take care of yourself Mama. You can always find your way home.
Written by Jessica Stevenson
We never imagined a time like this. A time where the majority of people would be working from home, socially distancing, and avoiding or simply unable to visit places such a cafes, bars, shops and the gym. The recent COVID-19 Pandemic has really changed the way we live our lives, both currently and most definitely into the future too. We will never again take for granted the freedom of being able to go out for lunch with friends, go grocery shopping without even a thought, or attending a simple group Pilates class.
It is a time where we have all learnt to live with less, and focus on what really matters most - our mental and physical HEALTH + WELLBEING. When we are emotionally and physically fit, we are able to better withstand stress and fight off sickness. At Fleur Wellbeing it has always been our mission to positively impact the lives of our community through health and fitness and we are so lucky to be able to continue this through Online Class offerings. So how do we stay engaged and motivated when working out from home? How to we make time and create space for ourselves? What are the benefits from working out at home? This time now, is an amazing opportunity to learn to take our self care seriously and in turn radiate positivity and health out into the world.
BENEFITS OF WORKING OUT AT HOME
With our online classes, you can choose when to do a class according to your OWN SCHEDULE. Classes vary in length and focus so that you can tune into what your body is needing that day and pick a workout that is best for you and do it whenever it fits in with your day.
We are also FLEXIBLE with props, if you don't have certain props you can always use household items such as canned foods in place of weights, cushions instead of Pilates Balls and dining chairs in place of the Ballet Barre. It's a great time to get creative!
HOW TO STAY MOTIVATED
Schedule it in - PLAN out your day and make the time for yourself to reset. Your body and mind with thank you! You might find that the best time for you is first thing in the morning after you wake up, fitting in a class as a lunchtime reset or finishing off the day with a workout to relieve tension and wind down at the end of a busy day. The possibilities are endless and the choice is yours! Just think of how you feel once you've completed a workout, even if it was a short one - it doesn't matter! You will always feel better and can benefit from some MOVEMENT no matter how big or small.
Clear some SPACE for your workouts - If you have a spare room, perhaps dedicate that area to your workout space, set up your mat and props so that each time you walk in they are ready and waiting for you. if you don't have a spare room, perhaps have a little "Workout Box" where you keep your mat and props ready to pull out when you're ready to move. Make it easily accessible and you are much more likely to feel motivated.
Also, share it with us! We love staying connected with our clients and community, so why not tag us in your social media posts and stories, and together let's inspire others out there to take time out for themselves too! Happiness and health is contagious so why not spread the love! Follow and Tag us @Fleur_Wellbeing and join in the fun. We also invite all members to join our private Facebook Group "Fleur Wellbeing Members Group" simply search for us and request to join.
ONLINE CLASSES FOR EVERYONE
Guided by your Fleur Wellbeing Instructors, we are here to give you a fun and INSPIRING workout from the comfort of your own home. Our online Library of classes are added to regularly, so you will be able to revisit your favourite workout over and over as well as try out new ones as they are added. Many of the online classes are also suitable for prenatal as well and mums + Bubs.
For only $20 per week Direct Debit, you can enjoy unlimited access to a whole range of class styles including Mat Pilates, Barre, Full Body HIIT, Pilates for Dancer's, Prenatal and more. To sign up and get started, simply head to the Online Classes Tab more more info and set up your membership through the Mindbody Booking system.
HOW TO SIGN UP
Firstly, memberships cannot be set up via the Mindbody app, so you will need to do this on your laptop or via the full website version. Access the Mindbody booking system by clicking on any of the links to Mindbody (or click the link below). If you don't already have a Mindbody account, you will first need to create one.
Once you have logged into Mindbody, click on ONLINE STORE then ONLINE MEMBERSHIP to set up your weekly direct debit. You will be able to choose the date on which you wish to start, this will also be the date of your first payment.
Payments will come out that same day of the week, each week following. For example, if you start on a Tuesday, your payments will continue to come out on Tuesdays. You will then have to tick the box to agree to the conditions before clicking MAKE PURCHASE. Click CHECKOUT before proceeding to the payment page where you will be asked to enter payment details and we advise you also scroll down to read through the terms & conditions. Once you are ready, simply click PLACE ORDER.
TO ACCESS THE CLASSES
Once purchased, you will be able to view our online classes, within the ONLINE CLASSES tab at the top left hand corner of Mindbody. You will see a list of links, and to the right a description of each workout detailing the style of the class, possible props to use and whether it is suitable for prenatal etc. Simply click on the link, to view the workout!
SOME TECH TIPS FOR OPTIMAL ONLINE CLASSES
For best results, we recommend using Google Chrome over Safari for your website browser. You may also want to clear your cache & web browser history before trying to access your online classes.
1. On your computer, open Chrome.
2. At the top left, click Chrome.
3. Then Clear browsing data.
4. At the top, choose a time range. To delete everything, select All time.
5. Next to "Cookies and other site data" and "Cached images and files," check the boxes.
6. Click Clear data.
Ensure you have "pop up window blocked" disabled, and the videos do tend to work better on the computer or Ipad rather than the Phone. Ensure your activation date that you choose to begin is the same date that you are trying to access your classes. If you are having any tech trouble, please let us know via email and we will do our best to assist you.
So that's it! We hope you thoroughly enjoy our online classes, and wish you all nothing but HEALTH + HAPPINESS
Ellesse & The Fleur Wellbeing Team x
After over 13 years of teaching Pilates to women and men of all ages, I have made it my passion to empower and encourage my clients to live healthier, more confident, pain free and physically & mentally fit lives. Whether they be elite athletes, new mums or mums to be, clients recovering from surgery or injury, my job is to allow them to exercise in a way that is beneficial, safe and long lasting.
One of the areas that I find myself growing particularly interested in, is Pre and Post Natal exercise and recovery and this includes Pelvic Floor health and function. I have often been one of the first points of contact for clients who are affected by compromised bladder control and also pelvic floor prolapse, and so I would really love to boost awareness about about pelvic floor fitness - a topic that is too often not talked about or overlooked. Even if you have never had a baby, you should be aware of the importance of a strong pelvic floor.
For this post I would like to focus primarily on women's pelvic floor health and fitness issues, simply because these issues are much more common in women and the risk factors are also greater.
SO WHO IS AT RISK?
HOW DO I ACTIVATE MY PELVIC FLOOR?
Here's how I best like to cue pelvic floor activation as it's simple and easy to understand.
"Imagine you are trying to stop weeing and farting at the same time! Tighten your pelvic floor muscles gently, drawing up and in." Hold this activation for as long as you can (ideally up to 10 seconds). It is then important to let go and relax afterwards. Be sure not to hold your breath, tense the buttocks, thighs or upper abdominals during activation - all of these should remain relaxed. Incorrect pelvic floor activation or "bearing down" can actually be counterproductive and worsen symptoms as it increases strain on the pelvic floor muscles and intra abdominal pressure.
It is important to practise your pelvic floor exercises regularly and establish a routine. You may wish to practice whilst in the shower, brushing your teeth or even cooking! And even stick a little reminder note or use your phone calendar to set reminders to do it regularly.
HOW DOES MY PELVIC FLOOR AFFECT THE WAY I EXERCISE?
The pelvic floor makes up part of your "core" and works together with the Transversus Abdominus and deep back muscles to support and stabilise the spine and maintain intra-abdominal pressure. When you exercise, this intra-abdominal pressure changes and ideally when load is placed upon your spine, the pelvic floor muscles should lift, deep abdominals draw in and breathing should remain relaxed.
Activation of the TA's or transversus abdominus (abdominal bracing) is especially important in post natal recovery, and it is also important to be first lifting the pelvic floor, then activating TA's.
Always ensure that the Pelvic floor is activating correctly as research has shown that when the pelvic floor is being pushed down or placed under too much strain during exercise, it is not able to withstand the force being placed upon it and may lead to worsening symptoms of prolapse or incontinence.
If you are experiencing pelvic floor issues, it is important that appropriate care and recovery exercises are implemented into your exercise program and that you seek help from a continence professional or women's & men's pelvic health physiotherapist.
HOW CAN I PROTECT MY PELVIc FLOOR DURING EXERCISE?
Some helpful tips...
AFTER HAVING A BABY - RETURNING TO EXERCISE
Returning to exercise too soon after pregnancy can lead to reduced pelvic floor strength, long term bladder and bowel problems and pelvic organ prolapse, so it is extremely important to exercise caution and not resume until you are recovered.
Remember that no matter how fit you are, or were before it takes a minimum of 8 weeks before your abdominal muscles are strong enough to support your back and pelvis. You may feel fine on the outside but there is simply no way that your abdominal muscles can go from being overstretched during pregnancy to shortened and strong enough to provide support for your body without time and appropriate postnatal abdominal exercises.
Please be sure to check with your doctor, midwife or physiotherapist before returning to exercise to ensure that you are cleared to return to low impact exercise under the guidance of a fitness professional that has experience in post natal exercise.
Post Natal Exercise guidelines:
0-3 weeks post natal
Walking, post natal TA activation, pelvic floor exercises
3-12 weeks post natal
(after your 6 week postnatal check with your doctor)
Low impact post natal class such as Pilates or Yoga, walking, pelvic floor exercises, light weights.
12-16 weeks post natal
Check in with your physiotherapist for a checkup and pelvic floor testing before returning to higher impact activities such as running.
16+ weeks post natal
Return to previous activity levels provided your pelvic floor muscles have returned to normal and you are not experiencing any pain, heaviness or urine loss during or after exercise. Consult your pelvic floor specialist if symptoms persist.
For more information on pelvic floor safe exercise and where to get help if needed, we recommend visiting the Pelvic floor first website. Please visit http://www.pelvicfloorfirst.org.au/
BENEFITS OF A STRONG AND HEALTHY PELVIC FLOOR
I hope that you have found this information helpful and that you can implement some of this into your daily life and exercise routine to live with more confidence and awareness. My wish for you is that your coffee, your intuition and your pelvic floor be strong!
HELPFUL INFO & LINKS:
Written by Ellesse Hawkins
DISCLAIMER: This blog post is intended as an information guide to Pelvic Floor safety in relation to exercise and is not intended as a treatment guide for any individual pelvic floor issues. I highly recommend those with pelvic floor dysfunction or uncertainty please seek help from a GP, continence professional, Women's & Men's Pelvic Health Physiotherapist or continence nurse.
WHICH ONE IS BETTER? WHAT SHOULD I START WITH? WHAT IS A REFORMER?
These are some of the common questions we get asked often, and the truth is everyone is different and could benefit from both. Depending on your level of Pilates experience and whether you are working with an injury or pregnancy as well what your strength goals may be. Let's first go into the main differences between Mat and Reformer Pilates and explain exactly what a Reformer is, and how it is used.
The Pilates REFORMER is a traditional piece of Pilates equipment which consists of a sliding carriage, adjustable springs, ropes with loops on the end and pulleys. It looks rather like a bed, yes it's quite medieval and scary when you first look at it, but don't worry! It's super fun, and one of the best and most versatile pieces of equipment you will ever use - PROMISE! The origins of the Pilates Reformer date way back to the original Pilates studios in New York in the 1920's and was designed by Joseph Pilates himself.
In many ways, Reformer Pilates is very similar to Mat Pilates, yet there are some factors which make the two quite different to one another. Reformer Pilates is usually a lot more intense than your usual Mat Pilates class and this is mainly because of the spring resistance being added to each exercise performed. Each Reformer has 5 springs, varying in strength and so when combined can add up to some considerable resistance. That said, there are some exercises, such as inside thigh skater, that when performed with very light spring are much more challenging. So the intensity of each exercise is greatly varied from person to person, making the Reformer an incredibly versatile workout or rehabilitation tool.
If you are an athlete or dancer and wanting to gain a competitive edge in your sport or develop sport specific strength and flexibility, then the Reformer would greatly benefit you. Reformer Pilates focuses greatly on core stabilisation, muscular endurance, peripheral joint stability, balance and co-ordination - all of which are vital to any athlete.
Pilates Reformer can also be of great benefit to anyone working through injury, as a rehabilitation tool. This is because it allows the client to exercise on a horizontal plane, therefore not load bearing vertically through the body. For example, for a client with a knee or ankle injury, they could be working lying down, focusing on stabilising and strengthening the muscles of the leg through a greater range of motion and with lighter resistance than their own body weight - speeding up their recovery through controlled movement. We have seen incredible results with some of our dance students in particular here at Fleur Wellbeing, who although they were unable to dance for weeks and sometimes months at a time, were able to keep building strength and control through Reformer Pilates; returning to dance even stronger than before their injury.
MAT PILATES exercises are very similar to those you will see on a Reformer, however they are performed on the Mat and sometimes utilising small props such as Pilates balls, small hand held weights, Pilates circles, Thera Bands and Foam Rollers to create versatility. So again, there are endless possibilities with Mat Pilates repertoire too - just when you think you've nailed hundreds, we get you to perform the exercise on a foam roller and BAM! abs are shaking all over again!
If you are completely new to both Mat and Reformer Pilates, we would recommend starting with some Mat Pilates classes first to become familiar with Pilates terminology and positions prior to taking it to the next level - the Reformer. We offer a great special for new clients - 10 Days of Group classes for $25. This is a great way to try out all the classes and see what you like!
Once you are feeling comfortable with Mat Pilates, try out some of Reformer classes on the Intro to Reformer special - 3 classes for $50.
We do advise that our Pre Natal clients please attend the dedicated Pre Natal Mat Pilates, Pre Natal Circuit and Pre Natal Reformer classes because of the strong emphasis on core work in our regular classes - please get in touch if you are Pregnant prior to attending your first class by emailing us at email@example.com.
For clients working with injuries, we recommend getting in touch with us to discuss appropriate modifications that may need to be made as well as the possibility of private 1:1 training.
Please book in online via the MINDBODY booking system or download the MINDBODY app from the app store. Our Group Mat Pilates classes have a maximum of 15 people per class and our Reformer sessions are a maximum of 6 people per class so bookings are essential.
If you would like to see some videos and pics of our classes please check us out on social media where you can find us on Instagram @fleur_wellbeing and facebook.com/fleurwellbeing or click on the links below.
Written by Ellesse Hawkins
Reference: Studio Pilates.
Pilates is one of the best possible methods of exercise and relaxation for women during their pregnancy. Pilates and other exercise such a walking, swimming or Barre classes can also make your pregnancy more comfortable and help reduce the chance of injury before, during and after the delivery of your Bub. Another great benefit of exercising throughout your pregnancy is that it helps to relieve stress and manage fatigue.
In particular, Pilates core strengthening exercises focus on the working relationship of the abdominals, back, diaphragm and the pelvic floor muscles which is important for the expectant mum. In order to balance out postural changes that happen as the growing baby develops, strengthening key areas such as the upper back, arms, pelvic floor and glutes as well as stretching these specific areas will really be of benefit.
Here, I will go through some general guidelines which may help guide you through your pregnancy and exercise journey safely and with confidence. It is important to note that prior to commencing any physical activity during your pregnancy, that you first consult with your doctor, and the exercises should not cause any discomfort, nausea or dizziness.
If you were physically active prior to your pregnancy, you should be able to continue your activity with moderate intensity. Now is not the time to be pushing yourself or reaching personal bests, it is all about nourishing and taking care of your incredible body and doing what feels good for both you and your baby. I would also like to mention here that it is of vital importance that you also allow your body the time it needs to recover post birth. Speak to a pelvic floor specialist as well as your doctor prior to returning and don't rush back into exercise - just enjoy this precious time with your little one!
Don't push yourself, keep exercise intensity moderate.
Due to cardiac changes, the body is already in an exercised state and even at rest the body is working harder than normal to sustain itself. Try not to increase your heart rate too much by limiting the exercise difficulty and giving yourself longer breaks. Vigorous activity and exercise during pregnancy can not only place yourself at risk but also your baby by causing a diversion in uterine blood supply to the skeletal muscles, meaning less blood and oxygen to the baby.
Keep Cool and Hydrate
Avoid hot and humid conditions, wear loose and comfortable non restrictive clothing. It's a good idea to stand next to a fan or the air conditioner during class if possible as your baby is unable to regulate its own body temperature.
Remember to keep your fluids up and drink lots of fresh water, taking a drink bottle with you to class.
Avoid Prone and wide lunge / stance positions & twisting movements.
You want to be avoiding anything that is placing extra strain and stress on your pelvis, as the pelvic girdle and surrounding structures are already compromised during pregnancy. Keep lunges shallow, plies and squats smaller and make sure to always ensure correct glute activation and a neutral pelvis.
Activate Pelvic Floor
We want to ensure that the pelvic floor is properly activated during all exercises and work on increasing pelvic floor strength, especially in those earlier stages of pregnancy when it is easier to activate and maintain strength. As your pregnancy progresses, pelvic floor activation becomes harder to feel.
Stop Immediately If you are feeling unwell and be sure to properly warm up and cool down.
It is important that you don't place your body at increased risk of injury, that you warm up prior to class and cool down and stretch afterwards. This can also alleviate cramps and muscle soreness.
You know your body best, and if something doesn't feel right it probably isn't. Notify your instructor immediately if you are feeling unwell or dizzy. Sit down and take rest whenever and as often as you need to.
DURING FIRST TRIMESTER
Reduce the amount of "sit-up" type abdominal exercises. Performing too much exercise that increases the strength of your Rectus Abdominis or "six Pack muscles" may increase the risk of developing Rectus Diastasis (Abdominal Separation). Reduce your exercise intensity and maintain a moderate heart rate, keeping cool and just taking it easier than usual.
DURING SECOND TRIMESTER
Avoid abdominal work, except for Pelvic floor and side lying oblique work. Focus on keeping those deeper pelvic floor and core muscles strong and bring more attention to stability and alignment. We also want to limit inside thigh work, as the pregnancy progresses. For some women they may experience Pubic Symphysis pain (groin pain) as their joints become more lax and the pelvis begins to widen. Too much inner thigh work or one legged work may lead to increased discomfort and cause the pubic bone to separate even more. Avoid all exercises laying on the belly and on your back, your instructor will be able to modify these exercises for you. For many women, laying on their back will cause dizziness and discomfort due to the weight of the baby compressing the Vena Cava, one of the main blood vessels to the baby.
DURING THIRD TRIMESTER
Cease all abdominal work, including oblique work, and exercise intensity will be greatly reduced. Throughout the third trimester the mother's posture can be compromised as a result of the weight of the baby. It is therefore important to be strengthening the upper back muscles and glutes as well as stretching the quads and chest muscles to help alleviate any discomfort associated with a more lordotic and kyphotic posture (rounded shoulders and curved lower back.) Simply continue exercising for as long as you feel comfortable, there is no reason why you can't continue for the full duration of your pregnancy, as long as you are paying attention to your body and feeling good.
At Fleur Wellbeing, our special Pre Natal Pilates classes have been designed to focus on safety and strength and are recommended for women at any stage of their pregnancy, however we advise all our pre natal clients to also stop or adjust if something doesn't feel right and to listen to their own bodies.
The Pre Natal Pilates circuit class is a unique and fun workout incorporating the Reformers, Therabands, weights and balls into a circuit style class that will help to strengthen your pelvic floor and postural muscles, and relieve tension and stress.
The Pre Natal Mat Pilates class is a group type setting where everyone will be performing the class at the same time with the instructor and incorporate small props to add an extra challenge and help you to get the most out of each exercise.
If you wish to get in touch with us about joining some of our regular classes also, please get in touch with our friendly team by emailing firstname.lastname@example.org to discuss which classes would be best for you. We can't wait to join you on your pregnancy journey!
Written by Ellesse Hawkins
We all know that having some well sculpted glutes looks great right? But have you thought about the real benefits of having a strong butt? How well activated glutes can affect your posture, improve your athletic performance and reduce your chance of injury? For many individuals their glutes remain 'inactive' or 'switched off'. Inactive glutes can mean that the muscles are weak and are not relied on as much as they should be during exercise.
Glute activation refers to 'activating' or 'firing up' the muscles in order to strengthen them. If you're keen to learn more we are holding a GLUTE ACTIVATION WORKSHOP on Wednesday the 26th June at 6:30pm at Fleur Wellbeing Newcastle, hosted by our lovely Instructor Cat Magin. During this workshop we will explore some simple biomechanical tests to screen for poor glute activation and then review myofascial release techniques, strength exercises and neurological cues to get this group of muscles working properly and getting you on your way to a better butt and essentially a better life!
WHAT ARE YOUR GLUTES?
Your 'glutes' or your 'gluteal muscles' refer to the muscles in your butt. Specifically there are three major muscles in this area: your Gluteus maximus (the main, large muscle that shapes your backside), your Gluteus Medius and your Gluteus Minimus (two smaller muscles that assist your body in moving your body). Together the glutes work with your other core muscles to support your spine and maintain your posture.
WHAT CAUSES WEAK GLUTES?
There are many possible reasons for why someone may have weak glutes, however one of the main causes is that many of us are living increasingly sedentary lifestyles. Many jobs now involve people sitting down for a large part of their day, or after a long day of work we come home and sit on the couch; this means that the glute muscles can become dormant more than they should be. Another reason why someone may have weak glutes is because of poor form and generally over-relying on other muscles during everyday movements, which contributes further to the muscles remaining inactive. Or the glute muscles may just be overtight due to either too much sitting, overuse or overexertion in athletic performance and so it is important to know how to release these muscles in order to relieve tightness and ensure proper muscle activation.
WHY IS GLUTE ACTIVATION SO IMPORTANT?
Learning to activate your glutes properly is important so that you can strengthen them. The strength of the glute muscles can have a major impact on the overall strength of your body; your glutes support your core, help to support a range of exercises and compound movements, as well as help avoid muscle imbalances which can lead to decreased muscle mobility.
With so many of us having to spend the majority of our day "glued" to a chair, we are in danger of contracting the "sitting disease" which can lead to muscle degradation and a bad back. By strengthening your glute muscles your spine will have more support and your pelvis will automatically begin to stabilize. Both of which are essential to improve posture.
IMPROVED ATHLETIC PERFORMANCE
Your butt is actually capable of generating an incredible amount of power! Strengthening your glutes can lead to improved speed, acceleration and explosive power - athletes with stronger glutes are stronger and faster than those with weak glutes. The same goes for dancers, those with strong glutes can perform higher jumps and safer movements than those with weak glutes.
REDUCED CHANCE OF INJURY
Strong glutes play a vital role in reducing your chance of injury and having strong glute muscles can prevent serious injuries to your knees, lower back and hamstrings, all of which are essential to simple daily activities. Weak glute muscles can also cause poor lower back alignment which can lead to some serious injuries including sprains and tears in your back muscles.
So if you're keen to get working on those glute muscles and want to learn more, we'll see you at the Glute Activation workshop on the 26th of June, or in one of our many classes including Mat and Reformer Pilates, Barre or TRX where we will work closely with you to ensure proper technique, activation and alignment.
Written by Ellesse Hawkins
There are so many reasons that people choose to take up Pilates. Whether it be that they are an athlete wanting more power in their sport, a new mum wanting to strengthen her pelvic floor muscles post baby, or an office worker suffering from lower back pain - Pilates can be beneficial in so many different ways and for so many different reasons.
Here are some of the ways Pilates can help you:
1. PILATES FOR ELITE DANCERS
Dancers spend an enormous amount of time per day in the studio, honing their technique, pushing their bodies to the limit and dedicating their lives to their art form. It is important for dancers to re-balance, re-align and re-connect to their bodies outside of the studio. Quite often dancers can become asymmetrical due to technical habits formed in their dance classes or due to injury and Pilates can help to balance out these imbalances. Pilates training helps to build deep core strength and rehabilitate injuries to help prolong the career of a dancer and support the physical demands that they place upon their bodies.
2. PILATES FOR BACK PAIN
Back pain is extremely common and quite often work related, whether it be an occasional niggle or a chronic pain that is ongoing, strengthening your deep core abdominals through regular Pilates training can really help to both alleviate and prevent this discomfort. Pilates teaches you to engage your deep core abdominals or Transverse Abdominis to support your spine, and engage the correct postural muscles to keep you in proper alignment. Pilates can also help to support more severe back injuries such as disc injuries, SIJ dysfunction, and scoliosis in a safe way.
3. PILATES FOR PELVIC FLOOR STRENGTH & PRE & POST NATAL MUMS
Strengthening your pelvic floor muscles is super important both during and especially after your pregnancy. Having a strong pelvic floor will help to prevent pelvic floor prolapse after pregnancy, supports the pelvis and provides a strong base of support for your spine which can also assist in preventing and alleviating lower back pain. The pelvic floor or "stabilising" muscles support your bladder, bowel and uterus and provide lumbar-pelvic stability and there is a strong emphasis on pelvic floor activation along with deep core muscle activation in Pilates.
4. PILATES FOR MINDFULNESS
Pilates really requires you to focus on your breath as well as your body, and how they work together, so it's no wonder you leave a class feeling refreshed and a lot more "clear headed". There is no time to think of bills, to do lists, and other drama when each and every exercise requires so much focus and concentration. Focus on you for an hour, and forget about all the other stuff!
5. PILATES FOR BRAIN POWER
The founder of The Pilates method, Joseph Pilates, once called his workout method "the thinking man's exercise". Research has shown that regular Pilates classes can help to improve neural network activity, cognitive function and memory performance and it is believed that Pilates may even hold the potential as a treatment option for people with brain-degenerative diseases and cognitive dysfunctions.
We have a range of Pilates classes at Fleur Wellbeing including both Reformer and Mat Pilates. Speak to us about your specific goals and how we can help you achieve success in your Pilates journey. For more info on our class times and descriptions please visit the Schedule + Classes tab on our website.
Written by Ellesse Hawkins.
The Pilates method is built upon 6 core principles which when applied create the foundation of the Pilates discipline. Once understood and practiced throughout your regular Pilates practice, you can quickly observe them flowing over into every day life becoming part of your lifestyle.
All Pilates exercises radiate from the center. This is a core-strengthening and conditioning program. It also serves to connect the body and give a focal point from which each movement comes forth. By ensuring this center is strong you can also provide good protection for the spine and pass on power to each movement. This is your Pilates ‘powerhouse’.
Joseph Pilates described his program as ‘Contrology’. This central theory is what umbrellas the other Pilates principles. The premise is that controlling your muscles and movements allows for you to better exercise and move in a way to benefit the body. This is basically the opposite of a chaotic approach where you exert lots of energy but don’t control the movements, thus weakening or losing any real benefits. Contrology is not just about the physical body either. It’s also about the mind and how to become body aware and let the mind take the lead.
You might enjoy mindless exercising while you watch a screen or listen to some music at the same time. Pilates however demands your attention. It is not enough to simply go through the motions. Because Pilates is all about how you do exercises it is vital that you keep your mind on each movement to ensure you are performing the proper form. Mindfulness can help relax the body as thoughts and judgements flow away. Joseph Pilates saw his techniques as “coordinating mind, body and spirit.”
Movement precision builds on concentration. Precision is achieved by clearly moving, directing and placing the body and its parts. Realise that every movement has a purpose and every cue or instruction is important to the success of the movement.
Pilates, like yoga, calls for complete, thorough and purposeful inhalation and exhalation. But in Pilates, unlike in yoga, inhalation is through the nose and exhalation through the mouth. Conscious breathing and specific breathing patterns assist movement by focusing the attention and direction of the body and by delivering oxygen to the muscles being used. Full breathing also assists in removing non beneficial chemicals that may be stored in the muscles (Pilates 1945) .
Pilates may have an emphasis on form but the movements are not robotic and there is a flow created which helps to build a workout that challenges the body. The breath sets the rhythm and this is used, alongside the sequence of movements, to flow seamlessly from one position to the next. The connection you feel during sessions and the momentum each movement creates gives Pilates a sense of flowing energy.
So next time you're in class, see if you can being to mind these 6 important principles and enhance your Pilates training!
Written by Ellesse Hawkins
Our Blog posts are a written by our Instructors at Fleur Wellbeing Studio, to share in knowledge and inspire our community.