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Lower Body Pilates Exercises

Pilates is a physical training activity that uses resistance equipment or body weight activities which focuses on core and gluteal strength, spinal alignment, balance, coordination, posture and flexibility. This is part three lower body exercises.

Lower Body Pilates Exercises

Leg lifts

Leg lifts are beginner level exercises. Muscles worked at are transverse abdominis, your deepest abdominal muscle felt under the belly button, and back. Do 3 to 5 repetitions.

Lie on your back with your knees bent and feet parallel and hip-width apart. Inhale to breathe into the back of your ribs. Exhale to draw your pelvic floor and abdominals up and in. Imagine you’re gently tightening a belt and lift one leg up into tabletop without moving your hips, pelvis, or back. Inhale to hold the position. Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back. Breathe and hold the position for 5 counts.

Exhale with control to return your feet to the floor. This is a challenging exercise when done correctly. Place the palms of your hands on your hip bones to feel if you shift your weight or pop your abdominals out.

Toe taps

Toe taps are a beginner level exercise. The muscles worked are abdominals and hip extensors.

Do 5 repetitions on each leg. Lie on your back with your knees bent and feet parallel and hip-width apart. Exhale and take one leg into tabletop. Inhale to hold the position. Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back. Inhale the position. Exhale with control, and touch one foot to the floor, keeping your other leg stable. Inhale your leg back to tabletop. Repeat with the opposite leg. Place one hand just below your belly button and the other hand on your low back. This will help prevent you from cheating and give you tactile feedback. Avoid arching your back or letting your abdominals dome out.

Single leg stretch

Difficulty level is beginner. Muscles worked at are abdominals, back, and hip extensors. Do 8 repetitions on each leg. Lie on your back with both legs in tabletop. Exhale to curl your head, neck, and shoulders off of the floor so you’re looking at your knees. Inhale to put your hands on the sides of your knees. Exhale to stretch one leg out at a 45-degree angle or lower. Avoid arching your back and watch for the abdominals doming. The hand on the side of the stretched leg will reach toward the opposite ankle. Inhale to bend your knee back to the 90-degree position. Repeat with the opposite leg. Stay connected with your breath, keep drawing your abs in and up. When you extend your leg, try to engage the back of your leg under your butt. This opens the front of your hip and connects you deeper to your powerhouse.

One leg circle

Difficulty level is beginner. Muscles worked at are abdominals, hamstrings, hip flexors, hip abductors and adductors. Repetitions 5 times in each direction. Lie on your back with both legs straight on the floor. Try to maintain a neutral pelvis. Exhale to lift one leg up in the air. Knees slightly bent. Keep your hips still and inhale to reach the leg in the air across your body. Exhale to make a circle with your leg, trying to not let your pelvis rock with its movement. Repeat 5 times in each direction and switch legs. Engage the supporting leg by gently pressing it down into the floor. Press the back of your arms down into the floor, keeping your neck, shoulders, and ribs relaxed. Remember to lift your pelvic floor and abdominals in and up.

Sidekick

Difficulty level isintermediate. Muscles worked at are abdominals, hip extensors, and flexors.

Repetitions are 8 to 10 on each side. Lie on your side with your bottom arm reaching long overhead and rest your ear on your arm. Keep your knees straight and bring your feet forward, angling your legs about 30–45 degrees in front of your body. Imagine you’re gently tightening a belt to lift and draw in your abdominals. Lift your top leg up until it’s in line with your hip.

Without arching or flexing your back, inhale to kick your leg forward. Exhale to kick your leg back, opening your hip and engaging your glutes and hamstrings. As you bring your leg through the full range of motion, aim to keep your hips stacked and spine long, without arching, tucking, or rolling your pelvis out of position. Use control instead of momentum to kick your leg, and keep your leg in line with your hip.

Side leg lifts

Difficulty level is intermediate. Muscles worked at are abdominals, back, and inner thighs.

Repetitions 8 to 10 each leg. Lie on your side with your legs straight and in line with your hips. Keep your bottom arm reaching long overhead, and rest your ear on your arm. Use the hand of the top arm on the floor in front of your lower belly for balance. Exhale to lengthen your legs and upper body in opposition and lift both legs off of the floor. Inhale with control to lower your legs. Aim to keep your alignment by keeping your body in a straight line. Check your ribs and lower back to make sure you’re not overarching.

Swan dive

Difficulty level is intermediate. Muscles worked at are back extensors, abdominals, and hip extensors. Repetitions are 5 to 8. Keeping your elbows parallel and bent, lie face down on the floor with your hands flat on the floor and in line with your shoulders. Begin with your body engaged, your abs drawn in and up, and your lower back lengthened. Your legs are straight and lengthened with your hamstrings and glutes engaged. Inhale to imagine reaching through the top of your head. Gently press into the floor with your hands and lift your head, chest, and ribs as far as your body will go without strain. Exhale to lengthen your torso and return to the mat. Throughout the exercise, keep all of your muscles engaged. Imagine you’re lifting your rib cage away from your hips, creating more space, and getting taller. Watch out for just pressing up into the position using only your arms and compressing your lower back.

Hovers

Difficulty level is intermediate. Muscles worked at are abdominals, pelvic floor, and arms.

Repetitions are 5 to 8. Start on all fours, with your hands in line with your shoulders and your knees lined up with your hips. Inhale to breathe into the side and back of your ribs.

Exhale to lift your abdominals in and upward and lift your knees 2 inches (5 cm) from the floor.

Hold the position for 2–3 breaths. Inhale with control and return your knees to the floor.

To make this exercise more challenging, try lifting one leg at a time from the hover position. Keep your abdominals lifted in and up and stop if your abdominals pop outward or dome inward when you lift your knees.

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At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

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Upper Body Pilates Exercises

Breaststroke

Breaststroke is a beginner level exercise. Muscles worked at are obliques and shoulder girdle stabilizers. Do three repetitions of ten. Lay flat on your stomach with your legs long. Bend your elbows and place your hands at the level of your forehead with palms facing downwards towards the mat. Tilt your hips forwards into the mat. Inhale to prepare. As you exhale, focus on lengthening through your upper back and neck whilst lightly drawing your shoulder blades together as you slowly lift your head 10cm off the mat. Hold yourself in this position for 5-10 seconds before slowly lowering yourself down.

Shoulder bridge

Shoulder bridge preparation is a beginner level exercise. Muscles worked at are glutes, hamstrings, inner thighs, pelvic floor, and back muscles. Do five repetitions. Lie on your back with your knees bent and feet parallel and hip-width apart. Place a pillow, block, or mini ball between your thighs. Inhale to prepare. Exhale, gently squeeze the mini ball, push your feet into the floor, and articulate your spine off of the mat. Start by tilting your pelvis and then peel your lower and then mid-back off of the floor until you’ve created a straight line from your shoulders to your knees. Inhale and hold the position. Exhale, articulate the spine back down to the mat, aiming to lengthen your torso. Aim to keep your shoulders and neck relaxed. Try to keep from overarching your back.

Side bend preparation

Intermediate level exercise. Muscles worked at are obliques and shoulder girdle stabilizers. Do ten repetitions. While on your side, press up on your forearm and elbow with both knees bent. Your feet will be behind you, with your knees in line with your hips. Exhale to push your forearm into the floor and lift your hips into the air. Inhale to lower your hips halfway. Exhale to lift your hips up again. Repeat 8–10 times. Inhale to lower your hips with control. Repeat on the other side. Imagine you’re squeezing a tennis ball in your underarm to keep from sinking into your shoulder or tensing your neck.

Bird Dog

Swimming preparation aka Bird Dog is a beginner level. Muscles worked at are abdominals, hip extensors, and back extensors. Repetitions recommended are 8 to 10 on each side. Start on all fours, with your knees underneath your hips and your hands underneath your shoulders. Aim to maintain a neutral spine, keeping your head in line with your shoulders. Exhale to draw your abdominals in and up. Without shifting weight or arching your back, lift one leg behind you and the opposite arm in front. Breathe and hold the position for 3 slow counts. Inhale with control to return your leg and hand to the floor. Repeat on the other side. Focus on keeping your back long when you lift your arm and leg. Imagine your back is a table and you’re balancing something of value on it.

Roll down

Roll down is a beginner level. Muscles worked abdominals and back extensors. Do 5 to 8 repetitions. Begin sitting up tall with your knees bent and feet flat on the floor. You may reach your arms forward, or gently place your hands on the back of your thighs. Exhale to draw your pelvic floor and abs upward and inward and begin to tilt your pelvis to curl your lower back about halfway to the floor. Inhale to hold the curl. Exhale to return to the starting position. Try to create length in the front of your hips on the roll down to avoid over-recruiting the hip flexors.

Crisscross

Crisscross is beginner level exercise. Muscles worked at are abdominals, obliques, and hip extensors. Repetitions are 8 to 10 on both sides. Lie on your back with both legs in tabletop and your hands behind your head. Exhale to lift your head, neck, and shoulders by sliding your ribs toward your belly button. Inhale to hold the position. Exhale to rotate your upper body to the opposite knee while the same leg straightens. Inhale to return to the previous position.

Exhale to rotate to the opposite side. Think of bringing the opposite side of your rib cage to your hip bone as you twist. Engage the hip extensors in the back of your leg as you straighten it, so as to open the front of your hip. Keep your elbows wide throughout the exercise.

Plank

Plank is an intermediate level exercise. Muscles worked at is abdominals, shoulder girdle stabilizers, and legs. Do 3 to 5 repetitions. Start on your forearms and knees. Exhale to draw the abs inward and upward, taking one leg back to a straight position and then the other. Hold for 30–60 seconds. Imagine you’re squeezing tennis balls at your underarms and push your forearms into the floor. Engage your legs and lift your seat in the air slightly to avoid arching and sinking in your lower back.

SUMMARY

Pilates is whole body exercise with an emphasis on core training. These exercises are deceptively challenging and zone in on the core when executed with precision and good form. Next week lower body exercises.

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What is the “Powerhouse” in Pilates?

A strong core, or powerhouse, is the foundation for the health of the entire body. It affects your stability, balance, and posture. The powerhouse facilitates everyday activities like bending down, twisting to grab something, and lifting heavy objects. Even playing sports requires core strength from the powerhouse. Adequate core strength is the difference between doing an activity naturally and without much thought or feeling discomfort, stiffness, and restriction.

Powerhouse & Pilates

This article discusses what the powerhouse is and outlines Pilates exercises that strengthen it. Pilates is a system of exercises designed to enhance the body’s potential by correcting muscular imbalances, finding optimal alignment, and creating efficient movement. Pilates exercises employ all of your body’s muscles in conjunction with your breath. Additionally, it’s known for targeting smaller and deeper stabilization muscles. This is often explained as working from the inside out.

Pilates offers numerous benefits. Pilates supports your body’s structure through the balance of strength, mobility, and flexibility, with every exercise engaging your core. It can involve either mat work, low impact bodyweight exercises, or it can be done on specialized equipment. Maintaining a strong core through Pilates helps relieve low back pain, improves balance, and decreases the risk of disease. Moreover, Pilates has been shown to improve your quality of life, including exerting positive effects on depression and anxiety

Powerhouse:

Contrary to popular belief, your core or powerhouse comprises more than just your abdominal muscles. It’s the center of your body, extending from the base of the rib cage to the base of your buttocks. It includes muscles of the lower back, abdominals, hips, gluteal, inner thighs, and pelvic floor. Think of it as your body’s corset, but with supportive not restrictive quality. This area houses your organs, ideally supporting them in their natural position and enhancing their functionality.

Breath:

To work most effectively, the powerhouse works with your breath. Aim for suppleness which is a balance of activation and relaxation versus gripping or bracing. Breathing includes respiratory muscles, the diaphragm and intercostals along the ribs, and abdominals to stabilize the pelvis. Lie on your back with your knees bent and feet flat on the floor and place your hands on your rib cage. Inhale through your nose, breathing into your hands and the back of your rib cage. Exhale and feel your hands sliding toward one another and your rib cage sink toward the floor.

This exercise is appropriate for all levels, but to add difficulty, try performing it with your legs in a tabletop position. Imagine an umbrella at your ribcage. As you take air in, your rib cage expands in all directions. Aim to keep your neck, shoulders, and chest relaxed, and feel the back of your rib cage connected to the floor.

Tabletop position:

When your legs are in tabletop, your hips and knees are bent at 90 degrees, with your feet off of the floor. Most importantly, your abdominals are engaged to support the weight of your legs. Aim to keep your hip flexors and lower back muscles calm and draw your belly button to your spine. If you find it difficult to hold your legs in tabletop with a neutral pelvis, a slight posterior tilt of the pelvis may help prevent gripping of the hip flexors and lower back muscles. The posterior tilt of the pelvis is where the lower back moves closer to the floor.

More to come…

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Spinal Extension: A Guide to a Healthy Back in Pilates Practice

Spinal extension or back bending despite being synonymous in the public imagination with flat stomachs and strong abdominals, the Pilates method includes many movements that strengthen the back body, too. Not only does working the whole torso create a more balanced physique, but strong back muscles are essential to accomplish spinal extension. The action of bending the back uses the major muscle groups including the erector spinae, the semispinalis, the multifidus, and the quadratus lumborum (QL). These muscles are also important for side bending, extension, and rotation.

A Guide to a Healthy Back in Pilates Practice

Spinal Extension

Spinal extension occurs in Pilates exercises such as Rocking or Swan, as well as in yoga, Bridge or Wheel. Rocking exercise strengthens your back, hip, and abdomen muscles. Positioned on your hands and knees, place your hands directly under your shoulders and your knees under your hips. Tuck your head downward as you breathe in deeply and round your back up, making a curve with your back in the shape of the letter C and exhale. Repeat this sequence 3 to 5 times.

The Pilates Swan is a popular extension exercise which can be performed on the mat and equipment. Lie face down on a mat with your forehead resting on a towel or hovering just above it. Inhale to prepare. Place your hands either side of your chest with your palms facing down. Exhale and connect your pubic bone with the mat. Next, press your hands into mat and send your elbows back towards your heels. As you do so, allow your chest and upper spine to peel off the mat into an upward arc. Make sure your lower abdominals are engaged. For the full version, start to straighten your arms and bring the rest of your spine and hips into extension. Your thighs should be off the mat. Remember to keep sending your tail bone down toward the mat. Pause and inhale at the top. Exhale and start to lower the body back to the mat. Do so by rolling over your thighs, hips, lower abdominals to your chest until you are back in the starting position again. Repeat this sequence 3 to 5 times.

Spinal Flexion

Some good exercises to work on spinal flexion in the Pilates studio include Swimming, and One Leg Kick and Double Leg Kick on the Mat, the Flat Back variations in Stomach Massage, Short Box, and Knee Stretches on the Reformer, and the Cat Stretches on the Cadillac. In addition, Cat/Cow on the Mat and Push Through on the Reformer are excellent ways to work on spinal articulation or being able to move the spine sequentially with proper flexion. While the desire for slender abdominals can lead exercisers to focus on spinal flexion, ensuring that your workouts include spinal flexion will keep your back healthy and happy for years to come.

Flexible Spines

In classical ballet, the term chambre refers to the action of bending backwards from the waist, often with one or both arms and the head arching back as well. It's an essential part of the port de bras, arm movement, and a staple of barre work. Dancers have to extend their spines, so they work on lifting the chest and opening up the front of the body with exercises like Single Leg Kick and Double Leg Kick.

The dancer's body refers as much to a lifted yet relaxed and open posture, which is a result of strong, flexible back extensors as well as a strong core. You are only as young as your spine is flexible. Spinal extension helps balance out all of the forward flexion, or forward bending, in Pilates. Spine Stretch Forward and the various rolling exercises, to name just a few.

Injury Prevention

Spinal extension helps counteract the effects of hours and hours spent hunched over a desk, computer, or phone. That constant rounded spinal posture means that our neck and back muscles get stretched, but not strengthened. Moreover, that sets the stage for injury, particularly lower back injury. It's not enough to just crank the head back or thrust the pelvis forward, both of which shorten the spine and abdominal stability. Performed correctly, Pilates exercises can strengthen the back to help improve posture, to prevent injury, and to improve the efficiency of everyday movements.

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New Client Specials: Three Private Sessions for $250 a good place to start!

To book a private or duet session, please contact the studio directly with your desired dates, times, and types of sessions. https://chaise-fitness.squarespace.com/contact. Our biggest belief is that education is key. The more you understand about your injury, illness, and movement, the more you are likely to improve. If you have not seen one of our professional trainers and have any questions about injuries, just ask. We are more than happy to help you. Or better yet, prevent injury by strengthening your back through extension and flexion. Visit us on the Upper East Side, NYC. Chaise Fitness Studio 1204 Lexington Avenue New York, New York 10028 Phone 212-744-6100

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Types of Pilates: Which is Right for You?

Pilates is renowned for its excellent physical health and mental wellbeing. Not only does Pilates benefit by improving your core strength, posture, flexibility and coordination, Pilates can also aid relaxation, manage stress, and reduce anxiety. Pilates is more than a workout; it is a lifestyle change that will maximize your potential.

Whether you’re a complete beginner or advanced in the world of Pilates, finding what type of Pilates is right for you will be the key to unlocking success. If you have a set of objectives and goals you want to achieve, or if you simply want to take up Pilates as a hobby, this will really determine the type of Pilates is suitable for you. Each type of Pilates can offer a variety of different health benefits.

Regardless of the type of Pilates class, you find yourself in, there are six core principles to Pilates which remain the same. These include:

Breath
Concentration
Centre
Control
Precision
Flow

Types of Pilates in Upper East Side, Manhattan

In this article, we will unpack the types of Pilates there are to discover the differences. We’ll be focusing on classical Pilates, mat Pilates, contemporary Pilates, reformer Pilates, and clinical Pilates.

1. Classical Pilates

Pilates invented in the 1920s by Joseph Pilates. He intended Pilates sessions to be a strong full body and mind workout executed in a particular order and included transitions between exercises. Classical Pilates typically combines mat and apparatus work following a sequence which is designed to move the body through a full range of movement. The breathing that accompanies each movement strengthens the core, improves balance, and promotes relaxation.

2. Mat Pilates

Mat Pilates is the most accessible form of Pilates as you can do it pretty much anywhere with very little equipment. This normally makes it much cheaper and easier to do in a class. During beginners mat Pilates, you would focus on learning and perfecting the fundamental Pilates movement techniques. Advanced students’ exercises can be modified to increase complexity and intensity by the use of the body weight for resistance. Machines are not used.

The benefits of mat Pilates are endless, from strengthening your abdominals, lower back muscles, pelvic floor, and upper body. Mat Pilates has a host of mental health benefits such as mindfulness, relaxation, and reduced stress as a result of the breathwork that accompanies each movement.

3. Contemporary Pilates

Contemporary Pilates is a variation that combines contemporary forms of exercise such as physiotherapy and biomechanics. Classes will vary depending on the instructor’s teacher training but can also be guided by the objectives, goals, and health of the student. Moreover, exercises are commonly taught in a neutral pelvis when on your back, the lower spine will have some space between the back and the floor whilst the tail bone and ribs will be heavier. of equipment and props as well as modifications to exercises. This follows the natural curves of your spine which allows for a more functional approach, and the inclusion. This makes it great for rehabilitation, pre-natal clients and for post-natal Pilates clients.

4. Reformer Pilates

Reformer Pilates uses the Pilates reformer machine. The Pilates reformer machine comprises of a platform, sliding carriage, ropes and pulleys which help the body to work eccentrically against resistance, in turn, increasing flexibility, strength, stamina and posture. It is arguably more intense and dynamic than a mat Pilates class as the machine is designed to add resistance to each of the Pilates’s exercises.

Regardless of your ability, reformer Pilates can be tailored to beginners or advanced students, helping you to achieve your health and wellbeing goals. However, the springs can act as assistance if you are struggling to move. If you are partially weight bearing the reformer can really help you. Reformer Pilates is also suitable for injury rehabilitation as clients do not have to be vertically loaded with full weight bearing through their legs, particularly important if you have undergone knee surgery or are suffering from a knee injury.

5. Clinical Pilates

Clinical Pilates is our area of expertise at Chaise Pilates and offers a tailored experience for each individual. A clinical Pilates class is 1:1 or 1:2 and will be taught by a qualified physiotherapist. An initial one-to-one assessment will be conducted to get a thorough understanding of your medical history and any pre-existing medical conditions you may have. This is designed to help your physiotherapist or clinical Pilates instructor tailor your clinical Pilates session to your rehabilitation needs and goals.

Whether you have a current injury, have had recent surgery, suffer from recurrent or chronic pain, have had a baby or are pregnant, clinical Pilates is suitable for everyone. By incorporating safe, effective, and specific Pilates exercises, clinical Pilates will help to build core strength, correct muscle imbalances, aid rehabilitations and prevent future injuries.

Check Out the ChaiseFitness Pilates Studio in Manhattan

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Our biggest belief is that education is key. These blogs are designed to give information to everyone; however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, just ask. What you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and help you in the right direction. The more you understand about your injury, illness, and movement, the more you are likely to improve. Visit us on the Upper East Side, NYC.

Chaise Fitness Studio 1204 Lexington Avenue New York, New York 10028

Phone 212-744-6100

To book a private or duet session, please contact the studio directly with your desired dates, times, and types of sessions. https://chaise-fitness.squarespace.com/contact

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Join the Fit Fam at Chaise Fitness in NYC

Fit Fam is a fitness movement that started in Shanghai, China in 2015. The movement started with six friends who wanted to work out, through word of mouth and genuine appreciation for one another, the community grew to 10,000 members across 14 cities worldwide. Access to quality fitness is a fundamental right and wellness should be available to everyone. Wellness means participating in an active lifestyle year-round as part of a community that is built on trust, accountability, and inclusivity.

Join the Fit Fam Movement!

Chaise fitness will boost your motivation to build a healthy lifestyle. Professional experts’ pair with families to build personal fitness experiences. We offer safe, informative, and friendly support to bring families together as they work toward fitness and wellness. Our mission is to inspire improved health, nutrition, wellness, and fitness lifestyles for families with children and children with special needs. Each child is treated as an individual and the diversity of Pilates will improve their strengths and overcome their challenges.

Chaise Fitness is a family founded, comprehensive, friendly studio where families can explore and challenge their bodies with unique and tried and true methods. Pilates is for the person looking to build long, lean muscles with core strength and stability. Pilates is for the person looking to improve posture, flexibility, and balance. Pilates is for the person rehabilitating an injury. Pilates is for the mother looking for a safe effective pre and postnatal workout. Pilates has a mind-body connection to relieve stress and bring calm into life. Pilates emphasizes wellness. Pilates is for families.

Classes are fun. All workouts and fitness sessions are designed to be accessible and adaptable to everyone - from toddlers to grandparents, and everyone in between. Classes are easily adaptable so that different fitness levels can work out concurrently. Most of our Fit Fam workouts are based on High-Intensity Interval Training (HIIT) which alternates between intense bursts of activity and fixed periods of active rest. In class, families motivate each other to push through the last reps together as one team.

In addition to multifamily classes and private family classes, access an ever-expanding library with over 300 on demand workouts will find a workout for every mood and every fitness level. New workouts posted every week. Over 15 filtering options and easy to access favorites allow your family to personalize your experiences. Find videos by duration, focus, trending and most popular. All you’ll need is a bottle of water, your own bodyweight and… that’s it!

Check Out ChaiseFitness in NYC Today!

Pilates will help each family member to reconnect with their mind and body as well as each other. Pilates is a practice of respect for our family environment, for each member, and for yourself. Join the Fit Fam community at Chaise Fitness and wellness will be a family lifestyle.

Contact us

New Client Specials:

Three Private Sessions for $250 a good place to start!

Visit us on the Upper East Side, NYC.

Chaise Fitness Studio 1204 Lexington Avenue New York, New York 10028

Phone 212-744-6100

To book a private or duet session, please contact the studio directly with your desired dates, times, and types of sessions. https://chaise-fitness.squarespace.com/contact

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Pilates Breathing

In Pilates, breathing is done in a specific way which is different than in dance, yoga, or team sports. Breathing sustains life by providing oxygen needed for the body’s metabolism and removing the by-product of these reactions, carbon dioxide. Deep breathing is more efficient than shallow breathing. As oxygen is fully exchanged with carbon dioxide, then heart rate is slowed, blood pressure is stabilized, and stress is lowered. Breath is a foundation for Pilates movement designed to aid muscle activations for each exercise and build balance in the core.

Helps support correct posture

In Pilates, lateral thoracic and intercostal breathing is the emphasized breathing pattern. In this technique, the breath is drawn upward and out of the low belly with focus on redirecting the breath into the back of the body and the sides of the rib cage to coordinate with movement.

INHALE through the nose, directing the breath into the sides of the ribs while expanding the ribs laterally. Keep the abdominal muscles pulled upward and inward.
EXHALE through the mouth, a slow, forceful exhalation, closing the rib cage down

Correct posture must be maintained to fully activate the exercises. In upper body exercise the movement should be in your ribcage only, with no movement of your shoulders. Be sure to relax your neck and jaw while keeping the spine straight. While lateral breathing is the technique to use to keep the abdomen tight on inhale. Do not keep the abdomen always contracted, core strength and stability are built by belly-expanding breaths as the muscles are drawn in and up. Maintaining this posture protects the back during challenging exercises.

Decreases stress

Pilates breathing pattern varies by exercise to help recruit the appropriate musculature to lengthen the body, to focus the mind, to decrease stress, and to increase calm. Using the five-count inhale and the five-count exhale oxygenates the muscles to maximize performance and relieve stress. It is important to never hold your breath. Better to breath normally, than to hold your breath. If you have nasal congestion, you won't be able to breathe in fully through your nose as is typically directed. In that case, breathe in and out through your mouth.

Increases energy

Each exercise in Pilates has a breathing pattern associated with it which increases energy and performance. Good breathing helps provide compression and decompression that reinforces the natural curves of the spine. The spine should get longer on inhale and shorter on exhale. Breathing maintains muscle support on exhale so that the body does not deflate. Tall posture must be maintained to be able to move in any direction. Breathing supports the body’s ability to bend forward, backwards, sideways, or twist by keeping enough joint space in the spine. Effective breathing provides the energy to exercise and brings energy into every day living.

Relieves pain

Breathing can helpregulate the heart rate and blood pressure, which regulates the pain response in the brain. Deep breathing, also known as diaphragmatic breathing, can help manage chronic pain and it is an important technique used to help injured workers. Stabilizer muscles of the trunk in the human body refers to the deep muscles that contribute to stabilization. Stabilizer muscles in the waist region include the diaphragm, pelvic floor muscles, transversus abdominis, internal abdominal oblique, and multifidus. Pilates breathing increased activities of the trunk stabilizer muscles. Activation of the trunk muscle indicates that practicing Pilates breathing while performing lifting tasks will reduce the risk of trunk injuries.

Improves immunity

Pilates breathing doesn't just improve immunity via mechanical and physiological processes. It also improves your health by calming the mind. The emphasis on breathing and mindful movement encourages the fight or flight sympathetic nervous system to quiet, reducing stress which research strongly shows impairs immunity. Regular exercise also improves sleep quality, which is necessary for healthy immune systems. There’s no guarantee that doing Pilates regularly will prevent sickness this cold and flu season. However, there is plenty of anecdotal evidence and common sense suggests that a regular practice at least 3 times a week, along with other healthy choices around sleep and nutrition, can set your body up so that it can better fend off illnesses.

Lowers blood pressure

Taking six deep breaths within 30 seconds significantly reduces blood pressure. This 30-second breathing exercise is a simple and easy way to help manage stress and promote relaxation. On study demonstrated that Mat Pilates benefits cardiovascular health by decreasing blood pressure, arterial stiffness, and body fatness in young obese women with elevated blood pressure. The best way to lower high blood pressure is to make small changes over weeks, so that the body can adapt to the change. If your blood pressure is dangerously high, over 180/110, and needs to be lowered quickly, it must be done in a healthcare setting.

Improves digestion

Pilates can be a great path to restoring digestive health. It does this by stimulating your digestive system through encouraging deep breathing and by massaging the stomach organs. This is mainly achieved through twisting exercises, inversions, and abdominal work.

Stimulates the lymphatic system

Pilates is great for stimulating lymphatic flow because it gets the body twisting and turning in all planes and orientations. Pilates focuses on moving and mobilizing joints. This is particularly useful when it comes to lymphatic movement and detoxification because most of these lymph nodes are found at joints.

Summary

Pilates breathing potentiates the exercises. This balance between breath and exercise helps support correct posture, decrease stress, and improve energy. Physiologic benefits include relief of pain, improved immunity, lowered blood pressure, improved digestion and stimulated lymphatic system. Pilates balances the mind-body connection to improve daily life.

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NYC Pilates Studio

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The In’s and Out’s of Ballet Pilates

Pilates is a lifestyle changing event. A typical gym workout centers on strength and cardio training to build stamina and strength. Pilates focuses on body weight training and micro-movements so specific muscle groups move fluidly at a controlled pace. The disciplined pace of Pilates builds muscle and burns fat. Ballet Pilates, also known as barre fitness, is an excellent introduction to Pilates to improve stability by building a stronger core.

Poses

The poses in Ballet Pilates are influenced by ballet conditioning and dance movements. Isometric contractions, such as Plank or single leg balances, improve balance, proprioception, coordination, and the mind-body connection. Proprioception is where the body is in space. Connecting awareness to proprioception enhances the mind-body connection to improve self-control to build the core and enable strengthening of extremities. Ballet Pilates is beneficial for every age and every skill level.

The goal is to discover a quality of elegance in posture and grace in movement. Ballet Pilates takes ballet-inspired moves, like plies and attitudes, to enhance Pilates principles. Pilates principles include the use of breath, correct placement of the spine, neutral pelvic placement, core building, balance improvement, and constant awareness. These principles are blended with Ballet to maintain posture, joint stability, and enduring balance.

High repetition exercises build body memory. The muscles that hold muscles in the legs, abdominals, glutes, and arms benefit from the isometric tension for extended periods of time. As skill develops, this can be ramped up to enhanced cardio training.

Class

Ballet Pilates classes are fun. There is a sense of camaraderie whether you are an experienced dancer or a beginner. Camaraderie, a feeling of togetherness, improves motivation to attend class and feelings of success at class. The spirit of good fellowship pervades the Ballet Pilates class and leaves participants with a joyful feeling throughout their day.

Muscle memory needs to be built up in class. Trembling legs are a sign of muscle fatigue from disuse not weakness. Holding the barre improves the feelings of confidence as you build your muscle strength. A protein rich breakfast will decrease the leg trembling by fueling the muscles with required glycogen. Ballet Pilates are tough on muscles but easy on joints, tendons, ligaments, and spine. Ultimately, this prevents injury and promotes a graceful posture.

Diversity is a huge benefit of Ballet Pilates classes. No two classes are identical. Variety improves mindfulness keeping your consciousness in the moment. Variety also stops overdevelopment of one muscle group over another. Classes include standing work, balance, plies, and lunges which coordinate with graceful, strong-arm moves. You may use dumbbells, elastics, weighted balls or just the barre. Diversity promotes harmony in the body through balanced workouts that are wholistic.

Equipment

A barre is a stationary handrail that provides support for people during various types of exercise. It can be free-standing or attached to a wall. In a pinch, use the back of a dining room chair. The benefits of training with a barre are the enhanced posture from focusing on core strength, optimal alignment of joints, and improved balance.

Ballet Pilates can be practiced along side yoga. Movements include spinal articulation, forward flexion, rotational movements, and hyperextension. The correct use of external rotation, turn-out, to facilitate movement from the hips to the legs to the feet. Inner thigh work is emphasized throughout class.

Ballet Pilates use of the barre as a stabilizing tool improves core stability and muscle strength. The barre allows for isolation of the abdominals, hip, pelvic, back, and gluteal muscles. Alternating balance from one leg to the other refines harmony in the body. Practice improves movement with mindfulness and confidence.

Ballet Pilates is low-impact, high intensity movements using the body weight training and micromovements to build a balanced core and a strong mind-body connection within yourself.

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Chaise Fitness Private Sessions Reinvention Method Using Equipment

Pilates can be more difficult than other aerobic workouts such as running and indoor cycling. This is because your core muscles are supporting the movement of your arms and legs as well as holding your body upright. The reinvention method blends equipment with strength training to build up the core which will improve muscle tone, balance, and joint mobility. In a 50-minute session, a beginner will burn 175 calories and an advanced participant will burn 254 calories per session.

At Chaise fitness we offer Pilates private and duet sessions using the traditional Pilates equipment. Pilates fundamentals build a strong core through mind body connection to live an active lifestyle. Pilates equipment improves muscle endurance, strength, and flexibility through resistance and variety. Supervised Pilates equipment usage improves breathing coordination and raising the heart rate to burn calories and to build the body’s core. Proper supervision builds a stronger sense of self to maximize the benefits of the workout. All Chaise Pilates instructors complete comprehensive training in injury prevention, prenatal care, postnatal care, and osteoporosis protocols. A personalized fitness routine using Pilates equipment will guide you to build a wellness lifestyle that will keep you trim, active, and happy.

PILATES EQUIPMENT

Resistance Bands

Resistance Bands are portable strips of rubber or latex that can be stretched to achieve desired effect. They can be used to train specific muscle groups by adding resistance.

Pilates Ring

The magic ring is a circular rubber ring with two double sided handles. The Pilates ring adds resistance during a workout to maximize joint mobility, flexibility, and muscle strength. Rings can be used to improve core strength by squeezing between the ankles and knees. Portable, lightweight, and affordable make rings an asset for home workouts and private sessions.

Pilates Mats

Pilates mats are thin, cushioned mats placed on the floor. The best mat is 6mm to 15 mm. It can be rolled and stored when not in use. Pilates mats are thicker than yoga mats. Yoga mats are thin so that standing and balancing are not disturbed, Pilates mats protect your sensitive areas during exercise.

Pilates Rollers

Pilates rollers massage muscles while training the core and improving balance. Made with studded grooves, these rubber cylinders are compact and affordable. Pilates rollers are used during warmups and cool downs. Low density rollers ease sore muscles after an intense work out. Firm rollers are for intense deep tissue massage. Short foam rollers are ideal to focus on a specific body area. Textured rollers target specific knots in your back because the ridges vary the tension level during use. Your private session trainer will determining the appropriate roller to use for your needs.

Pilates Ball

Pilates Ball provides an alternative to bench or platform exercise. The goal is to increase the difficulty of Pilates movements to maximize balance and core development. Activating the core strength by targeting the engagement of small muscle groups requires added balance and focus. The honeycomb structure of the internal ball provides protection against deflation or puncture. Pilates balls are extra thick nontoxic PVC material and have a nonslip surface. Available in a variety of sizes, each size targets and engages different muscle groups. Your private session trainer will determine the appropriate ball size to use based on your height and specific workout goals.

Pilates Chairs

Pilates chairs are for more than seating. The Wunda Chair features a raised seat with spring loaded platform below it that moves side to side. From a variety of positions, you can push down on the platform to change resistance and increase workout effort. The Pilates Highchair raises the body vertically as resistance is applied. The Pilates Armchair, the baby chair, features a backrest that moves back and forth with varying resistance.

Pilates Barrel

The Pilates Ladder Barrel uses a series of wooden slats to increase resistance when you lower your body over the padded semicircle hump. The Pilates Arc Barrel features a wedge-shaped padded portion making it the most versatile Pilates equipment.

Pilates Reformer

The Pilates Reformer is the most popular equipment used in Pilates exercise regimes, but it is bulky and unattractive. This iconic machine uses a series of pulleys and springs to provide varying levels of resistance in several different positions. Essentially, the Reformer does what all the previously listed equipment can do. Having a personal trainer to teach usage of the Reformer will ensure you get the maximum benefit. Reformer machines are particularly great for Pilates trainers to deliver endless exercise variations as your abilities evolve. The Pilates Reformer is high-powered and fully purposed. \

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New Client Specials:

Three Private Sessions for $250 a good place to start!

Visit us on the Upper East Side, NYC.

Chaise Fitness Studio 1204 Lexington Avenue New York, New York 10028

Phone 212-744-6100

To book a private or duet session, please contact the studio directly with your desired dates, times, and types of sessions. https://chaise-fitness.squarespace.com/contact

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Pilates Powerhouse

The powerhouse of Pilates is the principle of centering. Pilates is a comprehensive body conditioning method that focuses on harmony between the mind, body, and spirit. Happiness is achieved through six key principles: control, concentration, centering, breath, precision, and flow. The principal of centering refers to the concept that all human body movements emanate from the core. Strengthening the powerhouse is accomplished from core stabilization. This is the main goal of Pilates. Pilates powerhouse posture is achieved through Pelvic posture, Spine lengthening, and Abdominopelvic tone.

Pelvic Posture

Pelvic Posture is the cornerstone to the structural integrity of the body skeleton. Linking the trunk and thighs, the pelvis is more than a structural bridge. The movement of the hip joints and lumbosacral joint rely on the optimum functioning of the pelvis. Muscles that attach the trunk to the pelvis go through the lumbosacral joint. A lateral pelvic tilt is when the pelvis shifts side to side, so much that one hip is higher than the other. This leads to unilateral muscle imbalances throughout the body and pain. The erector spinae muscle group often affects this tilt, but proper pelvic posture will resolve pain and stabilize the core.

1. Lie with your back on the floor in a neutral position with your legs bent and toes facing forward.

2. Pull your belly button in toward your spine, pushing your pelvis up toward the ceiling.

3. Tighten your gluteus and hip muscles as you tilt your pelvis forward for 5 seconds.

Spine Lengthening

Spine Lengthening pulls a person up to stand taller and decompress the nerves and blood vessels in the joints of the spine. Knee-to-chest stretches elongate your spine and reduce lower back pain.

1. Begin by lying with your back on the floor, knees bent and feet flat.

2. Using your hands, gently pull one knee in toward your chest.

3. Hold it in position for five seconds while pressing your spine to the floor.

4. Roll down and forward with the shoulders steady, not drawing up to the ears. Pull in the abdominals and articulate the spine. The movement should be fluid.

Abdominopelvic Tone

Abdominopelvic Tone develops by working the whole abdomen. The abdomen is not just an anterior muscle. The abdominopelvic muscles encompass the entire body wrapping 360 degrees around the frame. The abdomen has anterior, lateral, and posterior walls. The posterior abdomen is made up of the lower back muscles, and weakness in the anterior and lateral muscles will cause back pain. Core-strengthening exercise provide better range of motion in the hips and muscles neglected by prolonged sitting. All three muscle components must be strengthened and toned to benefit the abdominopelvic powerhouse.

Leg taps – this is a great core-strengthening exercise for improving abdominal and back stability. The goal of this exercise is to keep the back and abs strong and stable as the legs move.
Plank – this is the best exercise to strengthen your core and abdomen. It targets hips, lower back, and the abdomen, and it improves the body’s balance and posture.
Full roll down – this a good mobility exercise for the spine while the core is actively engaged to control the movement.
Side bend with leg lift – lastly, this is a perfect exercise for strengthening both the side body and lower back.

Conclusion

The Pilates method of body conditioning affects the powerhouse in three major ways: posterior tilt of the pelvis, lengthening the spine, and increasing tone of the abdominopelvic cavity.

Three Private Sessions for $250 a good place to start!

Visit us on the Upper East Side, NYC. Chaise Fitness Studio 1204 Lexington Avenue New York, New York 10028 https://chaise-fitness.squarespace.com/contact 212-744-6100

References

Chaitow, L., DeLany, J., 2002. Clinical Applications of Neuromuscular Techniques. The Lower Body, Vol. 2.

S Gallagher et al. 2000. The Joseph H. Pilates Archive Collection

B Liekens. 1997. The Pilates Studio Teacher Training Manual. Part I Basic/ Intermediate

D Neumann. 2002. Kinesiology of the Musculoskeletal System

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Introduction to Pilates

Pilates was developed in 1883 by Joseph Hubertus Pilates a German born asthmatic who studied a wide range of exercise. Joseph worked as a circus performer and boxer until he was placed in an internment camp in England during World War I. In 1926 he immigrated to New York City, married his wife Clara, and opened a Pilates studio. After his death in 1967, the Elders, who were six of Joseph’s former students, opened more Pilates studios.

The new exercise system embraced the mind, body, spirit of Greek philosophy to harness breathing properly with movement. In 2021, Covid lead to a surge in Pilates popularity. The Chaise Fitness Studio is equipped with an independent HVAC system and an Airocide Air Sanitation System. In 2022, global Pilates grew to $269,302 million, and expected to continue to grow by 10% per year from 2021 to 2028.

Pilates is a perfect starting workout for a beginner. It is a workout that can be done daily but the benefits are reaped if the workout is as little as twice a week. It is an efficient practice without the high intensity of traditional gym workouts and focuses on performance with intentional activities that enhance the mind as well.

Benefits

Benefits of Pilates are apparent in the balancing of muscles on both sides of the body to improve flexibility, coordination, balance, and concentration. Increased body awareness reduces stress, increases lung capacity, improves endurance, and prevents injury. Core muscles are strengthened and peripheral extremities, shoulders, arms, legs, and feet are toned.

Concentration

Concentration is enhanced by focusing on the breathing pattern as the muscles contract and release. Focus and meditation combine to improve mental health. Emphasis on breathing technique and mindful thinking will help to reduce stress and anxiety, enhance concentration, and improve sleeping habits.

Control

Pilates exercises control balance and gait with an effective increase in muscle strengthening and specific balance training. Control balance is based on the three beginner exercises rollover, scissors, and jackknife. To accomplish the maneuver the beginner needs shoulder stability, core control, spinal mobility, and hamstring flexibility. Avoid this maneuver with issues in the neck or low back, vertigo, blood pressure instability, and glaucoma.

Centering

Centering focuses on the truck and pelvis by alternating stability with mobility. Practiced on a mat using the body or small props to lift against gravity, the focus remains on control rather than repetitions to tone the body. This prevents muscle fatigue and soreness. The goal is to isolate and strengthen specific muscles. Through concentration the exercise is connected to breathing and a feeling of wellbeing.

A reformer is a tool used in Pilates to isolate muscles using springs and resistance bands. Progressions and regressions are modified to adjust tone, strength, and concentration in the body. The reformer has a sliding platform with a stationary foot bar, springs, and pulleys that provide resistance to tone the body. The reformer can be used individually or in a class setting. Due to the cost of the machine, mastery in class setting is recommended before purchasing for at-home use. All Chaise Fitness Studio Instructors are mat, and reformer certified.

Breathing

Breathing deep is relaxing. Three deep breaths will remove stress and refocus the mind.Pilates breathing is lateral, or intercostal, breathing. This is a special breathing technique used to maintain a contraction of the abdomen throughout an exercise during which keeping a stable core is important for successful exercise performance and for protection of the body.

In this technique, you draw the breath upward and out of the low belly while you focus on redirecting the breath into the back of the body and the sides of the ribcage. Keeping the abdominal muscles pulled inward and upward and taking a great big inhale at the same time will feel like an exercise in advanced coordination.

Precision

Precision is about executing each exercise with intent and focus. It is also about understanding why you are doing the exercise and how the exercise will benefit your body. The quality of your movement is more important than the number of repetitions.

Flow

Flow is how exercises within Pilates are intended to flow into each other to help build strength and stamina. The use of appropriate transitions and economy of movement is highly prized and is one of the key things that differentiates novice and advanced practitioners.

Conclusion

Although Pilates is for all ages and all body types, the full benefit of concentration, control, centering, breathing, precision, and flow can not be realized without an instructor. Instructors refine technique to fit the needs, abilities, and goals of each individual who practices Pilates. Instructors have certifications in injury rehabilitation, prenatal, post-natal, osteoporosis, obesity, and bariatric protocols. Pilates will allow you to live a better, stronger, more active life which will bring happiness and joy into your being.

New Client Specials:

Three Private Sessions for $250 a good place to start!

Visit us on the Upper East Side, NYC. Chaise Fitness Studio 1204 Lexington Avenue New York, New York 10028 https://chaise-fitness.squarespace.com/contact 212-744-6100

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Pilates and Cardio Fitness | Is Pilates Taking Over the Fitness Scene?

Pilates is a type of exercise that has been taking the nation by storm in recent years. Due to its versatility, it can be an ideal form of exercise for people of all ages and fitness levels. It can also be great method for rehabilitation. Mixing Pilates with a routine form of cardio can help boost you toward your fitness goals!

Pilates Means Balance

Pilates is the science of controlling one’s movements naturally through body-mind-spirit. The main idea behind creating this exercise was to combine both eastern and western approaches to working out, the eastern approach dealing with calmness and centeredness. And the western approach dealing with motion, muscle tone and strength to create what is known today as Pilates. The principles that guide Pilates are concentrating on each movement, involving steady movements and controlled breathing. Pilates is different compared to aerobic exercises, like swimming or cycling. Pilates reduce the overall stress in individuals, which result in long term heart health.

Pilates and Cardio a New Thing

Pilates and cardio go hand in hand when it comes to getting results in the gym, there are many other fitness methods out there but Pilates has become worldly renowned. Even, the stars in Hollywood and sports leagues use Pilates and cardio in their workout regimen. Pilates has taken over the United States by storm, there are over nine million people who are actively using Pilates, as a part of their workout method. Pilates focus on all the movements of your body, comparing it with other fitness machines there is no other fitness exercises that can produce results like the Pilates can. Working out on machines such as the treadmill, the bicycle and elliptical only provide one forward motion, while a Pilates exercise targets key parts of the body. Mixing both Pilates and cardio exercise prove to be beneficial, and will give you better posture, core strength and balance.

Health Benefits of Pilates and Cardio

Pilates and cardio both have benefits to individuals who include them in their fitness training. Benefits such as, weight loss, better posture, injury prevention and increased energy levels are a result of Pilates and cardio exercises. Pertaining to weight loss Pilates is not comparable to cardio, incorporating cardio into the Pilates routine will produce weight loss results. Determined by health experts doing 2-3 Pilates and cardio workouts per week for 30-minute sessions will help with weight loss. However, it is the complete opposite with posture awareness, where cardio has a less of an impact on posture while Pilates are great for posture. Injury prevention is very avoidable when workouts are mixed with Pilates, for example if we worked the same muscle group every time we workout, the body falls out of alignment, which can lead to an injury. Having a couple days out of your weekly exercises to replace with Pilates, will decrease the risk of having an injury. Pilates and cardio do impact energy levels because of the chemicals like dopamine and serotonin which are released from the brain, when we workout.

Pilates Helping with Heart Disease Prevention

Pilates and cardio prove to be beneficial towards long term heart health, Mat Pilates is effective of lowering blood pressure in women with hypertension. Hypertension is more prevalent in women above the age of 55. Women should incorporate Pilates twice weekly into their workout regimen, this will lead to lowering their diastolic and systolic numbers. Specifically, Pilates isometric exercise has proven to help reduce blood pressure. Isometric exercises deal with holding the muscles in contraction under pressure to challenge strength. Pilates was also used in a recent study where patients who had chronic stroke participated in using Pilates for eight weeks. The results proved to be worthwhile the patients reported an increase in cardiopulmonary function, which increased their working ability. Pilates are easy on the joints and help strengthen the immune system.

HIT Pilates and Cardio

Pilates and cardio are combined in what is called a high intensity interval training, this specific type of fitness workout has two phases; one phase is where you do the high intensity cardio for 30 seconds, and a low intensity Pilates workout in the “rest” phase. Pilates allow you to align your body and start the core for the next high intensity exercise. Which in return allows you to get the high intensity cardio training as well as the core muscle activation from Pilates. The benefits of HIT are that the Pilates are quick, fun and high energy. After a session of HIT Pilates, it is said that you will burn calories for up to 24 hours beyond the workout. Most importantly you will keep muscle mass, lose weight and boost your metabolism.

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Difference Between Mat Pilates & Reformer Pilates

Pilates is a form of exercise that has been proven to increase core strength, flexibility, mobility, balance, and muscle tone. That said, there are two popular types of Pilates that many people flock to; Mat Pilates and Reformer Pilates. So which one is better, you might ask? This is one of the most common questions we get asked at our Upper East Side Pilates studio. Because Reformer and Mat routines provide comparable advantages, it shouldn't surprise you that many people (both Pilates novices and veterans) are frequently perplexed about which form is ideal for their present objectives and capabilities. Continue reading to learn what the major distinctions are, as well as which one you should select.

Mat Vs Reformer Pilates | Pilates Classes in Upper East Side

Both Mat and Reformer Pilates are great for toning your muscles and strengthening your core. They also teach you to start the movements from your body's powerhouse (core/centering), which will quickly translate into benefits in your everyday life. While you may do the same series of exercises on the reformer as you can on the mat, the workouts are very different. Mat classes work with only body weight because Pilates exercises don't require resistance.

Mat Pilates in Upper East Side:

The Pilates method of exercise is based on Pilates mat work. A standard Pilates mat session will target your legs, stomach, and lower and upper back muscles. Body weight puts resistance against gravity when you exercise on the mat, making the workout more difficult in many cases. Rather than depending on the springs and cables of an apparatus, you must have complete control of your body. For beginners, mat work is a great option because you focus on learning how to control your muscles during the exercises.

But despite that, more advanced mat classes are the hardest because you’re using your body all the time; There isn't a reformer there to assist or support you. Mat Pilates may not seem as exciting or challenging as Reformer Pilates, but many students see results (improved strength, posture, agility, flexibility, toned muscles) within just a few mat Pilates classes!

Upper East Side Reformer Pilates:

The Pilates reformer is a piece of equipment originally designed by Joseph Pilates that helps people to stretch and strengthen their muscles. The reformer is made up of a carriage that slides on a bed, with straps and pulleys that can be adjusted to make the exercise more or less difficult. Many newcomers are a bit intimidated by the reformer when they first see it because it looks almost like some medieval torture device, but don't worry! After just one or two workouts on a reformer, you will realize it is the most versatile and effective piece of Pilates equipment out there and a lot of fun!

The Reformer serves as a support for your body by assisting it in achieving proper form. The machine's springs serve as resistance to Pilates exercises, adding to the intensity of the workouts. To build muscle strength in larger muscle groups, extra springs may be added, or lower springs can be used to challenge the stabilizing muscles. The machine's intensity level can be changed to accommodate different users, making it a very practical tool. Additionally, the support and resistance offered by the machine allow people of all levels (including those with injuries or limited mobility) safely do exercises.

The pulley and spring system on the Reformer creates resistance, meaning there are many more exercises available than on a mat. You can do simple movements to complex ones while lying down, sitting, or standing. The Reformer also provides a tougher strength and endurance workout than mat classes, so you'll see results more quickly. Overall, you can perform a greater number of exercises on a reformer as opposed to just using a mat. Additionally, the machine enables you to exercise while in many different positions, such as lying down on your back or side, sitting up, or even standing.

The Reformer Pilates method is also useful for rehabilitation since it allows the client to work out in a horizontal plane of movement rather than vertically powered and weight-bearing through their legs. This horizontal plane, for example, allows people to build muscle in the legs by using a greater range of motion with less resistance than their own body weight. This helps them recover more quickly by engaging controlled movement.

Reformer Pilates can be a great option for people with scoliosis who may not be able to do Mat Pilates very well. A Reformer machine can help them increase their range of motion safely and effectively. Reformer Pilates can benefit people of any age and can be customized to work with your body’s needs. Reformer Pilates is a great form of strength, postural, flexibility, balance and endurance training and can be designed to target one specific area, smaller muscle groups, or as a whole body muscular exercise.

Which Manhattan Pilates Class Should You Choose?

Are you still having trouble deciding between a Mat Pilates or a Reformer Pilates workout? There's no need to stress over it; most people will get the same advantages from both approaches. Both will teach you how to use your core effectively, which will translate into benefits in everyday activities and sports. For those who have pains or chronic imbalances, the reformer is preferable to the mat. The most common misconception is that Reformer Pilates is more difficult than Mat Pilates, when in reality it might be the opposite in an advanced session (which will result in quicker results). It's vital that you keep up your practice and stick to the principles of Pilates (breath, centering, concentration, control, precision, and flow) throughout a class to get the very best outcomes.

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Preparing for Your First Pilates Class

Are you starting up a Pilates class for the first time? For first-time studio-goers, the equipment in a Manhattan Pilates class can be off-putting. Many machines look complex and like they would be painful to use. It's common to feel self-conscious about one's ability to do the exercises correctly, but do not worry; You'll discover that Pilates is adaptable to a wide range of fitness levels. It's also a service that focuses on the client. For any Pilates studio that you visit, expect to be greeted by a pleasant and educated staff member. Many Pilates studios in the Upper East Side area will let you come to class on a drop-in (pay by the class) basis. Your instructor will fill you in on what to expect, but having a general idea can't hurt.

Things to Bring to Your Pilates Class:

You won't need to bring much with you to a Pilates class since most have equipment available; unless you want to use a mat of your own rather than a communal one from class. If you're new to Pilates, the mats typically used are a little thicker than the average Yoga mat. If unsure of which mat thickness is best suited for you, consult your Manhattan Pilates instructor. You should also bring a water bottle with you. You probably won't drink as much water during a higher-intensity class, but it's still important to stay hydrated before and after class.

What to Wear to You Upper East Side Pilates Classes

Most Upper East Side Pilates studios are casual, but what's considered normal can sometimes vary. Keep your outfit simple while you figure out what works best for you. Below are some tips to help you dress for your first Pilates class:

Pilates Classes in Upper East Side Manhattan

Don't fashion eschew garnishing. Choose workout wear that's free of metal or plastic adornments. Zippers, buckles, clasps, buttons, or other trimmings can severely damage the upholstered Pilates equipment. Repairs are costly and can cause downtime for the studio.
Avoid tie-backs and belts. Tie-back tops can be uncomfortable when you're lying on your back. Ties, belts, drawstrings, and tassels can get caught in the springs of Pilates equipment and cause an injury.
Don't apply a lot of makeup. Makeup can stain the surfaces of the Pilates equipment.
Choose unscented products. Studios often request that clients avoid using strong scents. Many people are sensitive to perfumes and strongly scented deodorants, lotions, and sprays.
Take off accessories/jewelry. Long necklaces, belts, and dangling bracelets can be distracting as well as dangerous if they get caught up in the equipment.
Don't wear shoes. Pilates is usually done barefoot, so no fancy footwear is required. If you prefer to wear socks, buy a pair with a grip on the bottoms to prevent slipping.
Form-fitting, not baggy. Workout clothing that is flexible yet not baggy is best. Your instructor will need to observe your bones' alignment and how your muscles are engaging. Clothing with seams and stitching that follow the body's center line and sidelines can also assist you and your instructors in assessing your posture and symmetry during class.

Modesty is an important consideration in Pilates; some exercises end with your legs in the air or your torso inverted. Loose clothing could ride up or fall down, revealing more than you (or somebody else) might be comfortable with. Simple and streamlined options are usually best in Pilates, but you can still have fun with your workout attire. Clothing for Pilates and yoga is essentially the same; the popularity of both disciplines has resulted in a revolution in stylish exercise clothing.

No matter your body type, you can easily find fashionable and functional clothes that will help you look and feel your best.

Pilates Mat Work & Equipment

Pilates workouts are based either on Pilates mat work (which is done on the floor with a minimum of equipment) or on Pilates apparatus (those contraptions mentioned earlier). Beginners to Pilates will benefit greatly from mat work. The fundamental routines and Pilates exercise principles are incorporated into the mat exercises. Mat exercises will help you gain strength and confidence in the Pilates method.

Pilates mat exercises are adaptable to different fitness levels and enable you to focus on learning the fundamentals properly rather than learning new exercise equipment. Despite their odd names, such as the Reformer, Cadillac, and Wunda chair, the springs, bars, straps, and pulleys form a refined body-friendly collection of exercise equipment.

Pilates Classes in Upper East Side, Manhattan | The Do’s of Pilates Class

Do arrive on time. When you arrive on time for a Pilates class, it shows respect for the instructor and other students. If you're late, it interrupts the flow of the class and prevents your body from getting the full benefit of the sequence.
Do warm up before class. If you have time before class, a warm-up is the best way to use it.
Do ask appropriate questions. Questions are great for learning but use your best judgement about when to ask them. If you're in a large fitness class with a workout flow going, hold off on questions until the class is over.
Do let your NYC Pilates instructor know about injuries or bodily changes. Before class, instructors will check in with students to see how they're doing. Don't put it off till you're asked. Approach the instructor before class begins and let them know if you have a minor concern or a more significant problem, such as surgery, pregnancy, neck discomfort, or back pain.
Do find out how you should leave the Pilates equipment. If you remove a piece of equipment or break a magic circle, replace it where you found it. Studios usually want you to return equipment to its original location to keep things simple for the next class. Don't forget to clean the tables with the towels and disinfectant provided.

Manhattan Pilates Classes | The Don’ts of Pilates Class

Don't be a no-show. If you're unable to attend a class that you signed up for, please call the studio as soon as possible. There's usually a waitlist for classes, so the earlier they know you won't be coming, the sooner they can offer your spot to someone else.
Don't intrude on the class before yours. If a class is going on when you arrive, be respectful. Don't talk to others or chat on the phone. Hold off on your warm-up until the class before yours ends. If you can find a quiet corner to do your own thing, that's fine. Helping yourself to an empty reformer when a class is in progress is inappropriate etiquette.
Don't use class time as chat time. Although it may be tempting, resist the urge to socialize during class time as it can take away from your focus and concentration on the exercises. Instead, save chatting for before and after class when you can catch up with friends and share insights about Pilates.
Don't do exercises that hurt your body. If your Manhattan Pilates instructor asks you to do something that doesn't feel right, ask for an adjustment. Remember: you are responsible for your body.

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Things to Consider When Choosing a Pilates Studio

Are you looking to join a Pilates class in the Upper East Side area? The Pilates method has been a popular workout for decades, however, there has been a recent boom of studios and classes in the past few years. The reason for its popularity is that it is an effective workout that can be modified to fit various body types and pathologies. That said, finding the right local Manhattan Pilates studio or class can seem a bit overwhelming.

It's all too easy to feel like you need to know what you're doing as soon as you walk through the door. Seeing the equipment for the first time might be sufficient for some people to make them want to turn around and go back out the door! However, selecting a Pilates studio isn't have to be frightening if you know what to look for. Knowing what to look for can help you feel more confident while browsing local studios and even attending your first lesson.

Upper East Side Pilates Studio | What to Look for in a Pilates Class:

1. Well-Trained Instructors:

When choosing a Pilates studio on the Upper East Side, the most essential thing to consider is its instructors. Because the Pilates business isn't regulated in the same way as other group fitness sectors are, it's critical to do some investigating of your own. Manhattan Pilates instructors should be qualified through a reputable certification program, which includes:

500+ hours of training, practice, and student teaching (for comprehensive certification, 200+ hours if the teacher only teaches mat)
Recognition from the Pilates Method Alliance
Modules that take place over a period of months

When you're looking for a NYC Pilates studio, it's natural to want to know what kind of training the instructors have gone through. You can always jot down the name of their certification and look it up when you get home. But beyond that, your ideal instructor should be attentive and helpful, while also encouraging safe movement rather than just pushing you so hard that you feel the burn regardless of form.

2. Teaching Style:

Trying different Upper East Side Pilates studios is essential to get the best experience for yourself. All teachers have different styles which you may or may not connect with. Some are more hands-on, some very energetic, and others gentle and soft-spoken. Agreeing with the general style of teaching from your chosen studio is important, as well as trusting that your instructors have your best interests in mind.

3. Vibe:

This may seem a bit silly, but hear us out! On days when you can barely find the motivation to leave your bed, let alone go work out, it's even harder to get yourself to a studio - especially if you don't like the atmosphere. Find a clean studio with staff and classmates who are friendly and make you feel welcome.

4. Types of Pilates Classes Offered:

When choosing a Pilates studio in the Upper East Side area, you’ll want to make sure they offer the classes you want to take at a time that works for your schedule. Additionally, find out if they offer exactly what you’re looking for whether it be mat classes, reformer classes, one-on-one training, barre, etc.

5. Location:

Location is something to take into consideration when it comes to finding the right Pilates studio. If the drive is lengthy and inconvenient, you're less likely to make the class a regular part of your routine.

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Tips for People New to Pilates Class

Are you new to Pilates or thinking about starting up a NYC Pilates class? Pilates can be an awesome workout for anyone looking to improve their physical fitness. Pilates is an excellent way to lose weight if you are looking to tone your body and not bulk up. In only eight weeks, researchers found that Pilates classes help reduce body fat, lower BMI, and shrink the circumference of the abdomen and hips. However, it is better suited for those looking to tone their muscles, rather than grow them. The motions done in Pilates won't cause your lean body mass to rise to the same extent as lifting weights do.

What to expect for your first NYC Pilates class & tips for how to prepare

1. Dress properly

When going to your first Pilates class, you should dress the part. Wear form-fitting clothes, especially if it’s a virtual class. Qualified Upper East Side Pilates instructors are trained to see the smallest misalignment in your body. Use that to your advantage by making sure they can see you clearly.

You should wear clothing that is comfortable and does not restrict your body's movements, much as you would when exercising in yoga or indoor cycling class. Wearing correctly-sized clothes will not only make you feel more at ease but will also assist the instructor in seeing any mistakes you are making. This may help you reach your goals faster and prevent any injuries. Keep some grippy socks handy since Pilates exercises are done without shoes. Slipping on your Pilates mat is not only frustrating but dangerous. To reduce the risk of slipping, purchase socks that have grips on the bottom--many sporting goods stores sell these types of socks.

2. Have the right mindset

Pilates requires practice. Learning is a continuous journey that you will be on forever, both in how to use your mind and body. When it comes to exercises or cues given by your instructor, try not to overthink them too much. Instead, focus on using your Pilates practice as a way of growing and improving yourself personally. Chances are, movements that were difficult for you at first will suddenly become easier with time and practice.

3. Remember the 6 principles

The six core principles have always guided the practice since Joseph Pilates created it. When performing each action, your instructor will most likely refer to these principles throughout the class.

The six principles of Pilates are:

Concentration
Control
Center
Flow
Precision
Breathing

With this in mind, you should execute each Pilates exercise with care and precision. Joseph Pilates emphasized the need of maintaining control of your breathing throughout the exercises. If you catch yourself taking rapid and shallow breaths, slow things down and breathe fully into your diaphragm. While you may not be able to breathe like this for difficult portions of the class, it should always be something you aim to come back to.

4. Get ready to be sore all over

If you've never taken a Pilates lesson, your body could be in for a surprise. Expect muscular discomfort if you haven't done Pilates before. The straightforward response is that Pilates works all of your muscles. When most people hear ‘Pilates’, they think ‘core’. But your core is much more than your six-pack – it’s every muscle that contributes to stabilizing the spine and pelvis. This includes your back, glutes, inner and outer thighs, and all four sets of abdominals.

The class will focus on building your core muscles, but you'll also get a full-body workout. To prevent soreness afterward, stretch and stay hydrated. And don't forget: feeling pain after the fact is normal and actually means your body is changing for the better--if you keep going to class regularly, that is!

5. Prepare to hear new terms in class

Since Pilates is a group class, expect to hear some new terms that you've never heard before. These terms will be unique to each studio and gym, so you won't fully know the language until after your first class. That said, there are a few universal terms that you will hear in each Pilates class, no matter the Pilates instructor.

Some terms to remember are:

Neutral Spine: When a Pilates instructor tells you to keep a neutral spine, this means that you should keep a natural posture without any excess bending or leaning of your body. You should not be actively pushing your back to the floor or extending the spine’s natural curvature.
Dorsiflexion: This term describes the movement of your feet. When instructed to dorsiflex your feet, you should be pulling your toes backward towards your shins.
Powerhouse: Originally named by Joseph Pilates, the powerhouse refers to the center muscles of your body. Muscles like the abdominals, pelvic floor, hip muscles, and back extensors.

Any good Pilates instructor in Manhattan will clue you in and make sure beginners are following along, but you’ll get a leg up if you study some of these terms ahead of time.

Whether you're just starting your fitness journey or are looking for a new workout to add to your routine, Pilates is a great option with an interesting history. Manhattan Pilates classes focus on personal development, so come to your first class ready to learn the various movements. You may feel unsure of your talents at first, but you'll gradually improve as time goes on!

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Why Everyone Should Give Pilates a Try

Although Pilates is often mistaken for a somewhat less rigorous form of exercise, this is not the case. You will feel the benefits immediately following a Pilates session since it focuses on muscle strengthening and toning. So what exactly are the benefits of pilates and why should you consider checking out a NYC Pilates studio? Below are some of the top reasons why everyone should give pilates a try.

Pilates in NYC | Why Pilates is Great for Everyone

Pilates Studio in Upper East Side Manhattan

Pilates is Great for the Core:

Pilates is excellent for working your core! Do a few pilates sessions, and you'll notice a significant improvement in the strength of your core muscles! Pilates is an excellent way to tone your abs because the majority of the routines rely on balance, bodyweight, and core muscle strength.

Potentially Reduce Lower Pack Pain:

Pilates can help to reduce lower back pain. Have you ever had back or spine discomfort? The flow of benefits may include a reduction in lower back discomfort as a result of core strengthening through your pilates exercises. Strengthening the core muscles stabilizes the lumbar-pelvic (lower-back) region, reducing tension in the area.

Great for All Ages:

Pilates is suitable for people of all ages. This is due to the fact that each exercise focuses on muscle toning and strengthening with minimal stress on the joints. Because pilates improves your flexibility, it may aid in the rehabilitation of stiff joints by stimulating synovial fluid production. This has been found to enhance joint lubrication.

Good for Mental Well-Being:

Pilates is a great method for improving your physical and mental health but is especially beneficial to one's mental well-being. The calm atmosphere of a pilates class allows for a lot of attention and concentration as each exercise demands fluid breathing.

Pilates Class in Upper East Side Area NYC

Pilates Will Improve Overall Flexibility:

Finally, Pilates actively enhances your overall flexibility. Many individuals exercise, but few pay attention to the importance of a good post-workout stretch. When you work out, your muscles tense and shorten. You're frequently restricted in motion when your muscles are tight because this limits your range of motion and can cause injury during your next workout. Pilates exercises provide a comprehensive mix of motions that aims to increase flexibility.

While Pilates is an excellent way to strengthen, tone, and stretch your body, it’s important to note that it isn’t, however, a high-intensity cardio session.

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Why Taking a Pilates Class is Great for Injury Rehabilitation

Are you thinking about taking up a Pilates class as a means of injury rehabilitation? People have been enjoying the fitness regimen and reaping the numerous benefits of Pilates since it was first created in the early 20th century. It was originally developed as a substitute for injured dancers, but it has blossomed into a widespread fad with over 12 million practitioners worldwide today.

Pilates is a low-impact exercise, so your joints will not be put under strain as you exercise. This is an excellent alternative for millions of people who are unable to perform higher-impact exercises due to injury or other factors. When performed properly and frequently enough, pilates can create muscular strengthening effects. If you're big into Pilates or are just thinking about trying an Upper East Side Pilates class someday, below we will talk more about the rehabilitative benefits it offers!

Upper East Side Pilates | Benefits of Pilates for Injury Rehabilitation

1. Pilates Can Help People With Spinal Curvatures & Diseases:

In some cases, poor posture can lead to significant bodily damage, especially when the muscular strain is neglected for a long time. Ligaments, tendons, and muscles in your back and shoulders can be damaged by bad posture. This might induce discomfort as a result of compensatory and incorrect movement patterns, and eventually injury in some people.

Pilates can help fix this problem, which is frequently seen in individuals who work long hours sitting at a computer or those who have had scoliosis or spinal degenerative disease for many years. Pilates enables you to correctly position your spine and shoulders while strengthening your core and back muscles, allowing you to attain ideal posture and relieve some of the strain put on your spine. A Manhattan pilates session will also help you learn how to identify when your spine is not straight, allowing you to correct any problems. People who have scoliosis or a spinal problem may benefit greatly from this type of cognitive awareness.

2. Pilates Strengthens the Core, Helping With Muscular Symmetry & Spinal Health:

Pilates increases your core strength. The muscles of the core assist with a variety of activities, from walking to standing to running. They help you maintain your balance and posture, allowing you to function effectively and reducing the chance of injury.

Many people try Pilates for the first time after experiencing lower-back pain, which is caused by poor posture. The core muscles are strengthened so that your body does not have to overcompensate for inefficient movements, resulting in stiffness and tiredness. It allows muscles to operate freely while still properly supporting your posture. This can reduce stress, as well as any additional strain on the spinal discs, which may help to prevent injuries like herniated discs. Pilates exercise will also help you develop more symmetry in your body by working both sides of it equally, reducing overuse and injury caused by bias in your regular activity.

3. You Learn Proper Rehabilitation Techniques:

Physical therapy may sometimes entail having patients perform activities that they are unwilling or unable to do, either because they are too painful or because they lack the knowledge necessary for effective performance.

Pilates aims to correct this problem by emphasizing the importance of muscle alignment and proper body positioning when performing rehabilitative exercises. Not knowing how to properly position the body for maximum effectiveness might not only slow the healing process, but it may also cause further harm.

4. Taking a Pilates in NYC Will Increase Flexibility:

Pilates works on a lot of dynamic stretching. The muscles targeted by pilates routines are elongated and strengthened through stretching and exercises. Increasing the dynamically-functional range of motion in your muscles allows you to have a greater free range of motion, which can aid your performance in other activities as well as make your body feel more relaxed.

Pilates can thus be a great way to address stiffness of joints and other flexibility-related injuries. By stretching the muscles around the joints, the body slowly begins to increase its ability to move the joint with a greater range and without pain.

5. Pilates Can Help Restore Function After Herniated Discs:

Pilates also helps people with herniated discs. The activation of stabilization muscles in the regions surrounding the neck and back, which may help provide better support, is an alternative to pain alleviation techniques.

It can also help with postural problems, preventing the disc from wearing down and causing more discomfort. Furthermore, strengthening of muscles surrounding the disc can free any unnecessary strain on your back by allowing you to move with ease.

6. Pilates Is A More Active Rehabilitative Approach Than Some PT Methods:

Many people experience more success with Pilates than with conventional physical therapy, depending on the severity of the damage. Because Pilates is such an adaptable form of exercise, it may be more appealing to some.

Following knee-replacement surgery, one might emphasize one specific region of the body, such as the knee. Pilates, on the other hand, is a total-body workout. It aims to protect against additional damage by focusing not just on the afflicted region but also on other areas of the body.

Pilates has motivated many to pursue rehabilitation since it not only strengthens muscles but also increases motivation and gives people hope.

7. It Can Help Recovery After Hip And Knee Replacement Surgeries:

Pilates has several benefits, but one of the most significant is its aid in joint mobility. This is due to the fact that after each Pilates session, your muscles surrounding these joints get stronger and longer, allowing you to move further without pain or discomfort. This reduces the stiffness that comes from decreased joint mobility.

Pilates can help you decrease your risk of arthritis by helping you keep your hips, knees and other joints mobile. This may also be a fantastic alternative for individuals who have had hip or knee replacement surgery since it allows them to reclaim complete control following the operation

8. Pilates Increases Blood Circulation To Speed Up Recovery:

The importance of good blood circulation cannot be overstated. Oxygen and nutrients must travel to every part of the body swiftly and effectively if you want them to be there when you need them. Poor blood circulation can have detrimental effects on the heart, brain, limbs, and internal organs, among other things.

Pilates improves circulation, which is critical for heart health, lowering blood pressure, and more. It's the ideal exercise program for people who want to enhance their heart health while keeping their bodies properly oxygenated. Furthermore, when your body is adequately oxygenated, injuries can mend faster. The afflicted region will not have the required resources to recover in a timely manner if blood flow is restricted.

9. Heal And Strengthen Your Bones With a Pilates Class:

Pilates can not only improve muscle strength, but it may also increase bone strength! This is excellent news for people with osteoporosis or those who have just had a hip replacement or other invasive surgery.

Pilates targets problem areas by strengthening bones as well as reducing body fat. This can help your bones heal and rebuild, which can assist in preventing future fractures. Because pilates is also a form of body weight training, it helps to strengthen our bones and skeletal structure by loading it during exercises.

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Pilates for Seniors: Why Seniors Should Join a Pilates Class

Are you looking for a pilates class in the Upper East Side area? Many people are looking to get more fit and active, and ask themselves, "Where can I find a class for pilates near me?" ChaiseFitness is among the best pilates and fitness studios in Manhattan.

Pilates can be an invaluable form of fitness, especially for those who are older. It's a safe form of exercise for people in their 50s, 60's and older. Not only is it a low impact form of exercise that strengthens muscles, but it also improves core fitness and balance. This makes it the perfect fit for those who are on the older side. No doubt, joining an Upper East Side pilates class can be one of the best ways for older adults to stay young and healthy.

If you are a beginner, it is recommended to arrange a one to one session with your pilates instructor before joining a regular class. After an initial assessment, your instructor will prepare an exercise plan based on your fitness, flexibility, and strength.

Pilates in Upper East Side, NY | Advantages for Seniors:

Pilates is a low impact gentle form of exercise, making it ideal for seniors who are looking for an excelsior workout geared specifically to older age groups. Most older people have the capacity to remarkably increase their muscle strength, balance, walking ability and overall aerobic power.

Pilates mat and studio exercise programs can address body awareness, muscle strength, muscle endurance, range of motion, balance, coordination, and motor planning.

Benefits of Pilates for Seniors:

Low impact exercise
Improves posture and balance
Many of the exercises are performed in reclining or sitting positions
Can helps alleviate age-related ailments
It's a good way to get out and make new friends
Improves flexibility
Pilates teaches control and stability
Improves muscle tone

Pilates sessions help you to exercise and stay healthy as you get older.

Manhattan Pilates Classes | Best Types for Seniors:

A growing number of Upper East Side pilates studios offer classes for over 50's, over 60's and seniors. Pilates exercises are based either on the mat or equipment-based classes. If you are a beginner, it is advisable to start with mat pilates where you will learn the basics.

Pilates Mat workouts are a popular type of pilates. Mat classes are inexpensive and widely available, and are run by independent qualified pilates instructors. Many instructors provide free mats for students, while some make a small hire charge.

More advanced classes use other types of equipment such as foam rollers, stress bands, balls and magic circles.

Pilates studios in Manhattan offer a range of classes using a variety of equipment such as reformers, Cadillacs, wundachairs as well as offering mat classes. Studios often offer specialist group sessions catering for older age groups.

Equipment-based pilates allows for a more tailored approach to exercises using different degrees of resistance. Classes using apparatuses offer a higher level of individual attention, but they're usually more expensive.

Pilates Class Near Me | Where to Find a Good Pilates Studio in Manhattan:

Using a simple Google search should yield quite a few results. When choosing a NYC Pilates studio, you should consider their experience and the quality of their training, as well as their personality and rapport.

Before attending your first class, it is recommended that you visit the Pilates studio or instructor to explain your goals so they can design a personal pilates program. If you suffer from any medical conditions or injuries, contact your doctor and seek their advice prior to joining a pilates class.

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What to Know Before Starting Pilates

Joseph Pilates created Pilates in the early 20th century as a type of rehabilitation therapy. However, it later became apparent that the ordinary person could benefit from this form of exercise. Humans are creatures of habit; we all do things in a particular way, including walking, standing, and sitting. As a result of overuse, our muscles become imbalanced. Pilates works to counteract that!

Concentration on each movement, use of the abdominal and lower back muscles, flowing movement patterns that are precise and steady, and controlled breathing are some of the Pilates principles. Pilates exercises may be done on certain equipment, such as a reformer, mat, or blanket. The goal of Pilates is not to build muscle, but rather to improve muscle tone. It focuses specifically on your core. While most would consider only your stomach to be the core of your physique, it extends far beyond that. If you're new to Pilates and looking into taking Pilates classes in the Upper East Side area, below are some basics to know before you dive into things:

1. There are two main types of Pilates classes: mat & reformer:

You'll be working with either a mat to cushion pressure points or a machine called a reformer, which is a sliding platform with a stationary foot bar, springs, and pulleys that provides resistance to help tone the body. Before you commit to your workout, know what type you'll be getting into so you can plan properly

Both strategies are directed at the idea of control rather than producing many reps or muscle fatigue. In Pilates, your muscles are trying to lift against gravity and (in the case of the reformer) the resistance of springs or bands, with the ultimate goal of strengthening and isolating particular muscles. Your aim should be to take your time with the exercises, concentrate on the task at hand, and connect your mind with your body and breath.

Make sure to let your Manhattan Pilates instructor know you're a beginner regardless of the class you choose. This way, they'll be able to keep an eye on you during the session and make adjustments, modifications, progressions, or regressions as needed.

2. Your muscles will burn during Pilates class and likely the next day:

While you probably won't be performing high-intensity exercises like crossfit or lifting heavy dumbbells, Pilates classes can still be quite vigorous. If we look at the Hundreds exercise, for example, which involves less than two inches of continuous movement, it will make your abs burn like crazy! You can also make some adjustments so that you can perform each exercise correctly and with varying degrees of difficulty.

It's much easier to concentrate on little motions when you're sitting down instead of standing up. This means you'll be working the muscles that each exercise was designed for. You may experience muscle soreness after your workout, which is perfectly normal.

3. Be sure to dress right:

Even if you usually prefer to wear loose-fitting workout clothes, you'll want to bring clothing that allows your body to move during Pilates sessions. Tighter apparel might be preferable so the instructor can see your movements. Wear a tank top or a fitted long-sleeved shirt with leggings

As for your feet, you can do your Pilates session in a number of ways, but the most common is to wear socks or go barefoot. You can also put on socks if you want to avoid slipping on the mat or machine. A barefoot approach or wearing socks will also make it much easier to maneuver within and out of straps on a standard reformer.

4. Every NYC Pilates studio has different terminology they use in class.

Every form of exercise has its own lingo, including Pilates. Know that your “powerhouse” in Pilates is the center of your body, where all of your energy comes from to execute the motion. Slow movement from vertebra to vertebra is known as “peeling through your spine.” You'll get used to it with a little time.

Meanwhile, keep an eye on those who seem to have a good grasp of the instructions. You can do this best by being in the middle of the room, whether it's on a reformer or a mat. It's usually easier to see and follow the instructor from the center of the studio. A good Manhattan Pilates instructor will be watching the room intently and getting up from their mat to make adjustments with people. This is how you can learn more effectively.

5. Pilates should be one component of an overall fitness program:

Your body needs time to adjust and change to new exercises, much as with any other fitness regimen. As a result, it's usually a good idea to take a day or two off Pilates every now and again so that your body may heal. You may still exercise while you're resting, but you might try something different instead.

Pilates makes your body flexible, strong, muscular, and toned all at the same time. It also complements a variety of other sports/exercise/fitness activities because it prepares your body to move better in every way. Adding Pilates to your routine will allow you to lift heavier weights, run faster, swim more efficiently, achieve a greater golf swing, and even assist with back pain recovery.

Looking for a Great Manhattan Pilates Studio With a Class for Everyone?

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

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Upper East Side Pilates Studio | What to Look for in a Pilates Class:

Looking for an Excellent Pilates Studio in the Upper East Side Area?

What to expect for your first NYC Pilates class & tips for how to prepare

1. Dress properly

2. Have the right mindset

3. Remember the 6 principles

4. Get ready to be sore all over

5. Prepare to hear new terms in class

Looking for the Best Pilates Studio in the Upper East Side Area?

Pilates in NYC | Why Pilates is Great for Everyone

Pilates is Great for the Core:

Potentially Reduce Lower Pack Pain:

Great for All Ages:

Good for Mental Well-Being:

Pilates Will Improve Overall Flexibility:

Are You Looking for a Great Pilates Studio in the Upper East Side Area in Manhattan?

Upper East Side Pilates | Benefits of Pilates for Injury Rehabilitation

2. Pilates Strengthens the Core, Helping With Muscular Symmetry & Spinal Health:

4. Taking a Pilates in NYC Will Increase Flexibility:

5. Pilates Can Help Restore Function After Herniated Discs:

6. Pilates Is A More Active Rehabilitative Approach Than Some PT Methods:

7. It Can Help Recovery After Hip And Knee Replacement Surgeries:

8. Pilates Increases Blood Circulation To Speed Up Recovery:

9. Heal And Strengthen Your Bones With a Pilates Class:

Looking for an Excellent Pilates Class in Manhattan?

Pilates in Upper East Side, NY | Advantages for Seniors:

Benefits of Pilates for Seniors:

Manhattan Pilates Classes | Best Types for Seniors:

Pilates Class Near Me | Where to Find a Good Pilates Studio in Manhattan:

Are You Looking for the Best Upper East Side Pilates Studio?

Looking for a Great Manhattan Pilates Studio With a Class for Everyone?

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