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Pilates for Children

The health of today’s children is compromised by a culture of convenience and increasingly sedentary activity. Eating fast food, watching TV and playing video games has become habitual while a nutritious diet and physical activity is on the downslide. The age range for Pilates is wide and depends on what type of Pilates you are doing. Generally, the minimum age for Pilates is 8 years old, but children as young as 5 can also do Pilates with the help of a certified instructor. Pilates is a great way to develop strength and coordination for teens, so it’s a great way to start. At Chaise Fitness, our instructors are certified and can tailor our Pilates classes to suit each individual’s needs. We work with teens and adults.

Pilates For Children

Certified Instructors:

At Chaise Fitness, our classes are designed to provide a safe environment and to ensure that everyone is getting the most out of their Pilates experience. Our instructors are always willing to help and guide you through the exercises. We also recommend that you work with a certified instructor to ensure that you’re doing the exercises correctly and getting the most benefit.

Pilates is a great way to improve your overall health and well-being, regardless of age. With the right instructor and the right level of intensity, anyone can benefit from the practice. If you are doing Pilates at home, your toddler may imitate your movements. This sets up a good practice of exercise and healthy practices. If you’re wondering what age is appropriate for Pilates, we recommend starting at 8 years old. At this age, children are developmentally ready to take on the physical challenges of Pilates and can benefit from the improved coordination, strength, and posture.

Is Pilates Okay for Children?

Concerned parents are now looking at exercise programs for their children in an effort to keep them fit and set them up for a lifetime of good health. A recent report from the Institute of Medicine of the National Academy of Sciences indicates that approximately 30.3% of children between the ages of 6 to 11 are overweight and that 15.3% are obese. For adolescents between the ages of 12 to 19, 30.4% are overweight and 15.5% are obese. These are startling numbers and much higher than in previous years.

A rigorous exercise regimen, however, may not be beneficial for young children and could even be harmful. The concern stems from the fact that a young child’s developing skeletal frame cannot handle the demanding forms of exercise in more aerobic-oriented or cardiovascular programs. For these children, a safer, healthier, low-impact workout is needed such as Pilates.

Benefits:

While the popularity of Pilates among adults is well chronicled, the exercise program also offers a large range of benefits to children. As children grow, their bodies are in a constant state of change and development. Improved posture and spinal alignment are realized as exercises increase the strength and flexibility of the abdominal and inner muscles of the body’s core. Pilates promotes toned, sleek bodies and improves athletic performance. Through Pilates, children can gain awareness of their body, and learn how to move efficiently and gracefully.

Parent child exercise:

Parent child exercise establishes a lifestyle of fitness. Pilates is done correctly will formulate the physical attributes that they will take through life. Posture, the way they walk, the way they bend over, and back safety are developed before the age of ten. Pilates can help establish correct principles of movement that children will use for their entire lives. It will also create a balanced musculature that can alleviate pain and reduce the potential for injury now and as they continue to grow into adulthood.

Beyond physical fitness, having a strong core can open up other benefits for children-including improved learning. Advocates believe that when trunk, or torso, stability is absent, sitting and standing for extended periods in school can be difficult. If children are expending their energy throughout the day just to maintain stability, their stamina for homework and other after school activities may be depleted. A strong trunk or core conserves their energy and allows them to be more attentive to schoolwork.

Because Pilates is a mind and body discipline, it can guide kids to a stronger body, and a more relaxed state of mind. Working to strengthen their bodies can increase children’s self-esteem, stamina, abdominal strength and sleep. That, combined with the focused breathing techniques essential to the exercises, can help kids attain a much more serene and less stressful outlook.

Lastly, parent child workouts establish a lifelong bond. This type of shared activity can be carried into adulthood. Setting aside a half hour to an hour each day to be together will prevent some of the angst of adolescence and promote communication. Exercise promotes feelings of wellbeing which will strengthen the parent child bond.

Now many clubs and studios are offering classes aimed specifically at children. Generally, Pilates is suitable for children eight years and up under adult supervision. If you’re thinking about enrolling your child in a class, here are a couple of things to think about:

1. Make sure the instructor not only has Pilates experience but is experienced working with children.

2. Most classes are mat based, often including stability balls, which are easy for children to use. However, some classes are offered on reformers-moving carriages inside a wooden or metal frame, connected to a network of pulleys, ropes and springs. While effective and fun, equipment-based exercise programs are aimed at adults, so ask the instructor how they’re modifying the movements on the Reformer for children.

3. Ask about Parent child classes. Sharing activities together are the most fun!

ChaiseFitness Offers Pilates for Children in Upper East Side in Manhattan

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.

NYC Pilates Studio

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Pilates for Men

This article gives an overview of the benefits of Pilates for men, and some tips for getting started on Pilates training. Pilates is a popular workout method that involves a variety of exercises designed to develop functional strength and flexibility in tandem. In modern fitness, Pilates as a methodology focuses heavily on improving core strength, flexibility, posture, and balance.

Pilates Classes for Men?

The Pilates method of exercise was originally designed by a man named Joseph Pilates who had experience as a boxer, soldier, bodybuilder, gymnast, and martial artist. It may have been used to rehabilitate soldiers during World War I. Older adults who practice Pilates can improve their balance, coordination, and mobility, which significantly reduces the risk of falls as they age. Research also suggests that performing Pilates reduces the symptoms of chronic nonspecific back pain, which affects upwards of 80 percent of the general population. Additionally, Pilates training improves scores on functional movement screen assessments when compared with yoga training.

Pilates exercises include both bodyweight mat work and exercises involving the use of equipment. Pilates mat work exercises are usually performed while lying on your back or stomach and drawing in your abdominals to create functional core support. Gravity is the primary source of resistance, and the goal is to maintain mobility in your spine and joints while strengthening the intrinsic muscles that support alignment.

Equipment:

Pilates exercises can also be done with the support of spring-based equipment, including the reformer, stability chair, and Cadillac or tower, as well as a set of barrels. While more research is needed, studies suggest Pilates may improve strength and flexibility, reduce nonspecific low back pain, help lower glucose levels, reduce arthritis pain, improve balance and gait, enhance sport performance, and even boost your mood.

Weights:

Historically, men have tended to overtrain certain muscle groups in the weight room, such as the chest, biceps, and rectus abdominis (“six pack” muscles). Either in conjunction with strength training or as a stand-alone fitness regimen, Pilates can be an effective way to counteract the imbalances that arise from overtraining certain muscle groups.

Pilates, as a system, remedies faulty patterns by balancing the body’s strength and flexibility and optimizing its efficiency. When the body is symmetrically aligned and muscles function efficiently, injuries tend to occur less frequently. You can incorporate it into a general fitness plan that includes both aerobic and traditional strength training exercises alongside a nutritious diet. Pilates builds deep core strength in men and can help reduce muscular imbalances and the associated aches and pains.

Despite popular marketing, Pilates can benefit men as much as women. Pilates routines for men should focus on counteracting common imbalances found in typical men’s training programs. Numerous studies have found that the unique neuromuscular full-body functional training approach in Pilates leads to many benefits in both exercise performance measures and mental well-being. Given the “mind-body” connection that Pilates emphasizes, practitioners can improve their executive function through consistent training.

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Group Pilates is More Fun

Practicing Pilates offers terrific benefits. We know that it can strengthen the core, improve balance and stability, and improve mindfulness. However, did you ever stop to think about the social aspects Pilates offers? When it comes to group Pilates, the advantages are many!

Pilates is More Fun in a Group

Today, we could do almost everything we need to do without any human interaction. However, there is something that technology can’t replace: face-to-face connection with others! Joining a group fitness class helps feed our desire to be with people. We are all social creatures and what better way to feed this need than in a Pilates class!

Friendly Environment:

When you choose to connect with people and take part in doing something you love, you are generally with people who are similar to yourself. Pilates group fitness classes are filled with a wide range of people and personalities. Getting to know these new folks can expand your friendship circle and build new relationships. Working out with a friend can be fun!

Accepting Atmosphere:

Are you a beginner at Pilates? Never hesitate to join a ChaiseFitness Pilates group class. Exercise sessions are filled with a range of different skill levels. We also offer beginner classes to help ease you in! No matter your fitness or experience, Pilates group classes are welcoming and led by instructors that understand that everyone was a beginner at some point.

Skip The Planning:

At ChaiseFitness, our experienced and skilled instructors will plan a great workout that accommodates all participants. All sessions are easy to follow with personal guidance and support when it’s needed. Join a class and only prepare to have a great workout and big smile. Leave the creativity and workout planning to us – it’s one less thing you need to think about!

Motivation Matters:

We know it’s sometimes tough to fit in a fitness class. At a ChaiseFitness group Pilates class, though, you will be inspired and motivated when you join other dedicated individuals! Our instructors will keep you going strong, and you’ll feel the dedication of others that will get you through the work in working out, so you feel great! You may even find that you push yourself and work harder in a group setting – power to Pilates people!

Fitness That’s Fun:

You may have thought that working out was a chore but, at ChaiseFitness, you’ll find that group classes are enjoyable! A great workout in a group setting can be inspiring and fun as you work to reach your goal. You’ll also feel like time flies! If you struggle with making time for your Pilates workout or you’re feeling in a workout rut, consider joining a Pilates class. It can make all the difference to your fitness levels, and you’ll have a good time, too!

Pilates is more fun in a group:

If group classes offer so much benefit, what makes Pilates such a special choice for fitness? To gain the real social benefits of group fitness, you need to choose a sport that offers long-term fulfillment. Pilates has been proven over decades to improve fundamental strength and increase our mind-body connection. Not a fly-by-night fad, Pilates will provide you with the fitness challenge and benefits you’re looking for, plus the social benefits you crave. Don’t take our word for it – consider joining us for one of our Pilates group fitness classes! We’re sure that you’ll be glad you did.

Come Try a Group Pilates Class at ChaiseFitness in Upper East Side Today!

NYC Pilates Studio

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Is Pilates Better than Yoga?

Oftentimes, Pilates and yoga get lumped in the same category. And that’s understandable—they’re both mind-body practices, offering a low-impact way to cross-train. And you can even find combos of the two training methods, like PiYo and Yogilates. But if you’ve ever wondered what the differences are between the two workouts—because there are major differences—and which one is right for you, we’ve got your ultimate guide to both Pilates and yoga.

PiYo:

PiYo is a hybrid, athletic workout, which combines the mind / body practices of yoga and Pilates, as well as the principles of stretching, strength training, conditioning and dynamic movement. During a PiYo class, you will find yourself standing in a yoga pose one minute, and down on the floor in a Pilates pose the next. It is a pre-designed class that will really get your heart rate going as it features various styles of yoga and Pilates in continuous movement and flow from one exercise to another. Some describe PiYo as a hyper version of yoga, but with the benefits of deep breathing, balance, stretching, strengthening and relaxation. All fitness levels welcome!

Yogalates:

Yogalates is a form of fall prevention practice. It centers on the core muscles which helps strengthen the lower back muscles and assists with better posture and balance. It also increases flexibility and mobility and improves confidence and body awareness. Added bonus is offers learning to breathe properly and centering and clearing of the mind. The great thing about yoga and Pilates is that you can make your workout as easy or as challenging as you choose. Both increase your flexibility. To improve your flexibility, be sure to practice several poses every day and over time you will see improvement. Be sure not to over-exert yourself when you begin and take your time. Wellness and flexibility are marathons, not sprints.

Eased Symptoms of Arthritis:

As we mentioned, this exercise is great for your joints. This is because the gentle movements have been known to alleviate some discomfort in tender or swollen joints, according to John Hopkins.

Heart Health:

Regularly participating in low-impact exercise, like yogalates, can reduce stress and inflammation which contributes to having a healthier heart. Additionally, several contributing factors to heart disease, like high blood pressure, can be helped with exercise.

Boosted Mood:

According to the National Institutes of Health, this exercise supports stress management, mental health, quality sleep, and much more. All these things contribute to an improved mood.

Come Check Out the ChaiseFitness Pilates Studio in Upper Manhattan Today!

NYC Pilates Studio

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Pilates after Cesarean Section | C-Section Post Op Pilates

A C-section is major surgery and should be treated as such. In the beginning, getting up, walking and climbing the stairs are all challenging. Driving a car is not a particularly physical task, yet it is recommended not to drive for 6 weeks after a c section. With this in mind, the exercise level will be low. Additionally, breast feeding every 2 hours or bottle feeding every 3 hours is going to be fatiguing.

Pilates after Cesarean Section

When the surgeon made those incisions and openings, they cut through some nerve endings meaning the new mother quite possibly cannot feel or activate her core voluntarily at all. This is your starting point. Making that mind-body connection can take time as the nerve endings have to heal. If this is a non-Pilates person, they will have to learn how to activate their core and pelvic floor muscles. This is no easy feat, especially with a newborn and no sleep.

Static core and pelvic floor contractions are a great beginning and will help strengthen the core ready for further activity is possible. New mothers will spend time sitting in various positions feeding their baby/babies. If they are aware of their posture and are able to use this time for core and pelvic floor contractions, this can only help. Core and pelvic floor muscles can be activated by tightening quickly and held for a period of time. Do ten repetitions, rest two minutes, and do ten more repetitions. Do this four times a day, before eating and before bed. Once the mind-body connection is there, these contractions can be done anywhere.

After 6 weeks

Providing the new mother has passed her 6-week physician check-up, she can begin to use additional Pilates exercises to help her regain her core strength and to aid her recovery. It is important that she may still have discomfort and pains around her scar. This was major surgery. Exercise is a choice. Often surgery wasn’t. Always listen to what they are telling you, and if anything becomes painful, then seek advice from your physician. You will only be introducing low impact exercises at this stage.

Exercises:

Prep for One Leg Stretch (lying supine, in neutral, TVA and pelvic floor engaged, monitoring hip stability with hands, and slide alternate heels along the floor)
Prep for Shoulder Bridge (pelvic tilts)
Prep for One Hundred (lying supine, in neutral, TVA and pelvic floor engaged, monitoring hip stability with hands, lower body only, single-leg tabletop)

Posture education

These may not sound like much, but to the new mother recovering from a C-section, these are a challenge. If they can do it a little bit more often, this will make a massive difference.

How to get your car seat in and out of the car without risking injury.
How to lower baby into their Moses basket/cot without putting strain on your vertebral disks. How to stand to promote your health and posture.
How to carry a baby without risking your posture.

After 12 weeks

Providing there are no additional complications, and mother is feeling well in herself, she can begin to phase herself back into Pilates. She must be acutely aware that more is not better. The technique, neutral spine, core, and pelvic floor are fundamental in her achieving her fitness goals. Although at 12 weeks, her goal may just be to leave the house for an hour. We teach with layers for a reason. She will need to use these layers and work her way up gradually to her previous level.

Abdominal exercises:

These exercises will help to strengthen the muscles in your abdomen (tummy area). This will help you to protect your spine and have good posture.

Lie on your side and slightly bend your knees.
Relax your abdominal muscles and breathe in gently.
As you breathe out, gently pull in your abdominal muscles.
At the same time, squeeze your pelvic floor muscles.
Hold in your abdominal muscles and squeeze your pelvic floor for 10 seconds, then gently release.
Repeat this exercise 10 times.

Pilates after Cesarean Section

Well done to all the new mothers out there who have the energy to consider exercise at this point. Take it steady, and the benefits will come to you. Once you have recovered from your c-section and no longer have any pain, it’s usually safe to start low-impact exercises, such as swimming, Pilates, gentle jogging and low resistance gym work. Your physician may recommend you wait for at least 12 weeks before starting any high-impact exercises, such as aerobics, running and resistance or weight training. Hormones can affect your joints for about 6 months after birth so start off gently.

Come Check Out ChaiseFitness in Upper East Side Today!

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Postpartum Pilates

How soon after giving birth can you do Pilates? Basic Pilates exercises can be commenced straight after the birth if there are no complications. Pelvic floor activation, breathing awareness, deep core activation and gentle stretches are encouraged to aid recovery. If you have suffered from 3rd or 4th degree tears, you may want to seek further advice from a Pelvic Health Physiotherapist to ensure that you are performing your pelvic floor exercises correctly and have an effective technique. Returning to group-based Pilates classes is usually recommended after 6 weeks postnatal.

Postpartum Pilates

If you wish to return to class-based Pilates exercise, it is a good idea to have a postnatal check with a Pelvic Health Physiotherapist or, a Mummy MOT assessment, to check things over, and give you more bespoke guidance. This is particularly important if you have experienced any symptoms of pelvic floor dysfunction or pelvic girdle pain during your pregnancy, or postnatally. Most women choose to wait until after their 6-week GP review before returning to an exercise class such as Pilates.

Benefits:

Carrying out Pilates-style exercises will improve healing and aid recovery, improve posture, strengthen the muscles weakened from pregnancy and delivery, and improve global muscle strength. This will help prepare your body physically to return to the level of function and physical activity.

Improves healing and recovery:

Pelvic floor exercises can be very beneficial to help you heal if there has been any stitches or trauma to the perineum after a vaginal delivery, e.g., a tear or episiotomy. Things are likely to feel, and seem, quite different to how they felt before giving birth. There is likely to be swelling and bruising in the area and by gently activating the pelvic floor muscles, it can help improve the blood flow to the area which aids the body’s healing and repair processes. Gentle stretches and mobilizations of your body will help keep you energized, reduce stiffness or joint pain, and prevent over tightening around any wounds or scars (perineal or abdominal).

Improves Posture:

Pilates provides you with cues and reminders to set your posture, and trains you how to reset and scan your posture in different positions. It will help you be more in tune with your body and will help you to learn how to correct postures that are unbalanced, or at least counteract them with some specific stretches. Be aware of the repetitive postures that comes with having a newborn baby, e.g., feeding, changing diapers, carrying and cuddling. Remind yourself often throughout the day how to be more mindful of posture and optimize it.

If you have had a c-section, the tendency is to stoop over to feel like you are protecting the abdominal wound but, as soon as it is comfortable to, it is important to retrain your body to stand tall and allow the scar tissue to stretch and allow you to stand fully upright.

Strengthens the muscles

The main muscles that are affected during pregnancy and delivery are the pelvic floor muscles and the abdominal muscles. These muscles are a major part of our core muscle group. They become lengthened, and therefore weakened, as well as suffering from trauma (from perineal or abdominal scars).

Pilates gives targeted exercises for these areas. It helps to cue, remind, and encourage the correct activation and progressive strengthening for these areas. The pelvic floor muscles are important for supporting the pelvic organs and preventing any symptoms of incontinence, such as urinary stress incontinence (leaking urine when laughing, coughing, or sneezing). Pilates can help strengthen and improve the function of the pelvic floor and can help reduce the symptoms of prolapse or incontinence.

Diastasis (tummy muscle separation) can be a common presentation postnatally, and through Pilates exercises the diastasis recovery can be optimized. Pilates focuses on the correct technique for breathing and encourages the deep tummy muscles to fire up and work effectively before progressing the load and effort.

Improves global muscle strength

Pilates exercises also help strengthen other major muscle groups including the lower legs, buttock gluteal muscles, and upper body. A progressive Pilates exercise class will give a rounded approach for a total body workout, whilst keeping things low impact, and therefore safe and appropriate postnatally. Pilates can give you back the foundational strength you need to build up and prepare your body for the demands of caring for your baby, as well as help you work towards returning to your previous level of physical activity or sport.

Pilates classes

We love to welcome postnatal ladies into our classes at Chaise Physiotherapy and Wellness, and our Pilates classes cater for ladies who are either new moms or are years after being postnatal! Check that you are booking onto an appropriate level class. We run a varied program of classes incorporating all levels. We suggest you go in at the beginner’s level to be able to regain your strength and body awareness before progressing. We invite you to come and try a complimentary class with us.

Our Pilates instructors are all well trained, and many have additional training to teach postnatal ladies, but it is worth checking that they know your background and postnatal stage before you begin the class. At Chaise Fitness we ask that you complete a medical form for this reason, and ensure you inform us of any pelvic, bladder, or joint concerns before commencing the class. We will then be able to advise you whether we recommend you have a physio assessment first or are suitable for the class format.

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Benefits of Pilates During Pregnancy

Modified Pilates supports the ever-changing body throughout pregnancy. It alleviates the pressure from a growing baby with its target on the muscles of the butt, core, and pelvic floor. Specific prenatal Pilates exercises can aid with managing diastasis recti (the separation of the abdominals, which is common in pregnancy) and its recovery postpartum. Prenatal Pilates, through its focus on breathing, body awareness, and strengthening benefits, can prepare you mentally and physically for labor and birth.

Benefits of Pilates During pregnancy

Pilates during all three trimesters of your pregnancy is safe unless you are in a high-risk pregnancy and your doctor advises you not to exercise. The best thing about Pilates is that the controlled movements can be modified to suit your range of motion. After 16 weeks, you should avoid exercises where you lie down on your back as the weight of your growing uterus could restrict circulation to you and your baby.

Pilates is a conditioning exercise regime that targets how well the muscles’ function. During pregnancy, many women suffer from loss of muscle tone and endurance. Pregnancy can also lead to poor balance and bad posture. Pilates works to keep all stabilizing muscles in tiptop shape. For starters, Pilates relieves back pain by strengthening the back. Controlled breathing in Pilates is very useful during labor.

Many women feel clumsy or off-balance while they are pregnant, which makes sense since they are carrying many extra pounds at the front of your body. Not to mention the extra weight from more fluid in your body. Pilates provides improved balance and stability. Pilates pelvic floor exercises allow you to keep a strong pelvic floor to avoid incontinence as baby moves downward.

Many Pilates exercises are done on your hands and knees. This helps take the pressure off your pelvis and lower back. And it helps the baby get into the right birthing position. Any type of exercise during pregnancy will help prevent you from gaining excess weight during your pregnancy. You are likely to develop leg and foot pain, fluid retention, and varicose veins during pregnancy.

Pilates helps minimize these pregnancy side effects with the many leg strengthening and conditioning exercises available. Last but certainly not least, Pilates provides mental health benefits. Pregnancy can be a difficult time for many women. Pilates offers a safe way to relieve stress and harness calm.

First Trimester:

During your first trimester of pregnancy, you can continue any type of workout routine you previously had going. If you are in the habit of being active, you can continue to participate in those activities during this trimester. The intensity needs to be reduced to avoid body temperature and heart rate elevating too high as this initial stage of pregnancy is where there is the greatest risk of miscarriage. Additionally, pelvic floor muscle activation exercise is highly recommended.

If you are new to exercise, Pilates is a great way to strengthen your body during pregnancy. If you feel good with these Pilates moves, you can continue them throughout your pregnancy. These are safe for all trimesters.

Bent Knee Fallout:

This exercise is great to train your core engagement and pelvic floor muscles activation. Start by lying down on your back with both knees bent and parallel with each other hip-distance apart. Start by inhaling and slowly exhaling. As you inhale, open your right hip and knee to the side without moving your feet. As you exhale, return the knee back to the starting position. Repeat this movement 5 times before changing sides. While doing this exercise, you want to make sure you feel the core is engaged and firm to avoid any compensatory movement in the pelvis such as rotated to one side.

Leg Lifts:

This exercise further challenges your core and pelvis stability with the weight of your own legs. Begin by lying down on your back with both knees bent and parallel with each other at hip distance part. Inhale to prepare the exercise. As you exhale, zip your abs and core and lift one foot off the mat, maintaining your core engagement. Inhale to return the foot to the mat without losing your core engagement. Repeat with another leg. The legs are heavy and thus, while performing this exercise you have to be careful not to feel your back straining or overarching. This can be avoided by engaging your core muscles correctly.

Half Plank:

Come to on all 4 positions with your hand align with your shoulder, and knees far behind your hips. Keep a neutral spinal alignment, make sure your spine is not hunched and shoulders are not rounded. Keep your chest away from the floor. Inhale to prepare, and exhale think about hugging your baby with your abs. You should feel the abs are getting engaged and the baby is lifted slightly away from the floor. Inhale, to slowly release the baby away. Repeat this exercise, there won’t be any dramatic movement in your spine, but a gentle firmness in your abdominal muscles.

Hip Roll:

Lie down on your back with knees bent, parallel to hip-distance apart, arms long by the sides, and palms down. Inhale to prepare the exercise and as you exhale, roll your tailbone up towards your belly button and continue to peel your spine one by one away from the floor until the weight bearing is at the back of your shoulder. In this position you would feel your glutes and hamstrings working to lift the pelvis off of mat. You should now feel your back is overarching. Take a deep breath in to maintain your position. As your exhale, roll the spine down to the mat again, articulating from the upper back, mid back, lower back and your tailbone is the last one. Repeat this exercise about 5-8 times, focusing on articulating and mobilizing your spine. This exercise is also good to be aware of your spinal mobility and avoid stiffness. It also helps to activate all your stabilizer muscles around your torso and hips.

Second Trimester:

For a fit pregnancy, continue your prenatal exercises during your second trimester. You may continue the Pilates workout exercises from the first trimester if they feel comfortable for your body except for abdominal work. This is because we don’t want the rectus abdominus to be tighter while your belly is growing in size, as this can increase the potential of diastasis recti to occur. Here are a few Pilates exercises that are wonderful as you experience some growing pain as your belly and baby accelerate their growth.

Modified Swimming Prep:

It’s important for pregnant women to strengthen their back sling muscles too. You can do this exercise to strengthen back muscles by practicing it every day. Kneeling on all fours with your wrists align with shoulders, knees align with hips. Avoid overarching or over rounding your back. Gently visualize that you are hugging the baby to have slight engagement in your abdominal muscles. Begin with inhale and slightly bend the right knee. Exhale, maintain the weight bearing on your hands and left knee, slowly lift the right knee towards the ceiling without straightening the knee; imagine you are holding a tennis ball in between your knee joints. Inhale to slowly lower the right knee back to the ground. Repeat with the same side 5-8 times before changing side.

Spine Twist:

Spine twist is a great mobility exercise to keep your spine healthy as during pregnancy, it is common for women to feel stiffness in spine. Start by sitting on the floor with your legs rested in front of you and knees slightly bent to the side. If you can’t sit comfortably on the floor, you can opt to sit on a stool/chair. Bring your arms straight to the front with palms facing down. Inhale to prepare. On exhale, turn your ribcage and chest facing to the right, at the same time, bend your right elbow to gently rotate your spine. Once you reach your maximum rotation to the right, gently reach your right hand towards the back of the room to feel more stretch. Inhale again, bend the elbow and rotate your chest facing to the front again. Repeat the movements on the left side.

Squatting Side Bends:

Squats and side bends both provide excellent benefits during pregnancy. Do them together for a wonderful combination. Try to do 10 repetitions for a total of 3 sets. Stand with your feet wider than your hips. Place your hands together at the back of your head. Squat down and gently crunch from one side to the other. That is one rep. As you crunch to the side, keep your chest facing the front and feel the stretch on the opposing side muscles. Squatting side bends are a safe way to work your core during pregnancy. It’s an excellent way to get the blood flowing so you can reduce leg cramps. Make sure to only squat and bend as far as is comfortable. Always listen to your body when doing any form of exercise.

Side Plank:

A side plank is one of the most popular Pilates exercises. Start by lying sideways on the ground. Extend your legs out with the bottom foot planted firmly on the mat. The bottom elbow is propped up under your shoulder. Push your hips up off the ground up until your bottom arm is extended. Reach your top arm towards the sky. Hold for 30 seconds. Then switch sides. If you need to modify this move, simply bend your lower leg down so that your knee is resting on the mat. This move is a safe way to strengthen your obliques in preparation for pushing during labor. It’s also a great way to strengthen your back to offset back pain during the final months of pregnancy.

Third Trimester:

During the third trimester, many women feel heavy, uncomfortable, and more than ready to birth their babies. Apart from all that, the mother’s posture dramatically changes due to the baby’s increased growth. Remember, it is safe to exercise right up until the day you give birth. Just make sure to listen to your body and only do what feels comfortable according to the exercise guidelines. In this trimester, you want to avoid ALL abdominal and inner thighs work, as well as supine lying position.

Pelvic Floor Muscles Engagement:

It is great that you have been practicing on pelvic floor muscles engagement. But in the third trimester, you would want to make sure that you know how to strengthen them as well as know how to completely relax the pelvic floor muscles too. Begin with sitting in a cross-legged position. If you are not comfortable sitting in a crossed-leg position on the floor, you can try elevating your bum on a stool.

Now, imagine there is a line from your belly button to your tailbone. Inhale to prepare and slowly exhale. As you exhale, gently engage and elevate your anus, vagina and urethra towards the belly button through the imaginary line from your belly button to your tailbone. Then, inhale while releasing them completely to relax. Repeat for a few times. Make sure you are not contracting your gluteus muscles nor doing a pelvic tilt while doing this exercise.

Cat/Cow with Band:

For this move, you will continue to repeat the movement as many times as you can in one minute. You can use an exercise band for an extra stretch. Cat and cow can also be done without the band if you don’t have a band. Wrap the band around your shoulders, and then get down onto all fours. Place the ends of the bands under the heels of your hands. Do the cat by pulling your abdomen in and rounding your back. You should be looking down towards your belly button. Hold for a second. Then slowly arch your back and look up to the sky for cow pose. Repeat continuously for one minute.

In pregnancy, sacroiliac joint pain is common. Cat and cow is a safe way to gently stretch out those abdominal muscles and lower back muscles. Many women experience round ligament pain during pregnancy. This move stretches the round ligament to promote more blood flow in that area of the body.

Mermaid:

Choose your comfortable sitting position. Reach both arms out to the side. Let the left arm down by your side. Now inhale and reach your right arm towards the ceiling. Exhale to stretch up and gently bend towards the left side. Use your right hand to reach further and feel a nice stretch on your right-side muscles. Inhale to come back up. Repeat the movement on the other side.

Squats:

Squats are the perfect lower body exercise to get your body ready for labor. You will work your quads, glutes, and hamstrings all at once. Plus, squatting helps bring the baby down into the right position, so go ahead and work on your squats every day during this third trimester. Start with your feet hip-width apart. Inhale through your nose. Exhale through your mouth as you lower yourself into a squat position. Push through your feet to stand up. Repeat 7 more times. Try to do 3 sets of 8 reps. To make it more challenging, hold your squat at the bottom for 30 seconds (or 8 breaths). This will help you practice controlled breathing through a contraction.

Thanks for reading all about pregnancy Pilates. Now you know that Pilates is a safe and effective way to get your body primed for labor. Pilates will also help to keep your body limber and your weight gain under control during pregnancy. Plus, you’ll enjoy all the many benefits of exercise like better sleep, more energy and reduced risk for various complications.

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Legs Tone and Trim With Pilates

Everyone has go-to muscles that they use to perform daily activities, and they vary from person to person depending on body shape and lifestyle. We often use these muscles subconsciously, which can lead to overuse injuries. These muscles are also easy to fire while working out, building bulk in the dominant muscles that are already strong and making it difficult to correct imbalances and evenly distribute the workload during exercise.

Toning Your Legs With Pilates

The beauty of private Pilates sessions is that the instructor can focus on identifying and strengthening an individual’s weak muscles. For legs specifically, dominant and weak muscles depend largely on posture and gait. Many people rely on their quads and are disconnected from their inner thighs and their medial hamstrings. Others are more disconnected from their gluteus Medius (one of three glute muscles) or the deep rotators of their hips.

Legs

To learn how to work the entire leg and achieve the desirable long, lean aesthetic Pilates are the answer. Traditional exercises only allow people to rely on their dominant muscles. Pilates requires grace, balance, flow, and control, which targets all of the muscles in the leg, including small intrinsic musculature and weak muscle groups. The concept keeps legs long and slim as they’re being toned.

Leg workouts without weight are a great place to start if you haven’t exercised for a while. Your legs have huge and powerful muscles which move you around all day. This means they are naturally stronger than your arms! The best part about training legs is you can do it at home without any weights at all! This makes it really accessible and if you are worried about not knowing what you are doing, you can do it in your own time and at your own speed!

Pilates for legs – 8 effective Pilates leg exercises you can do at home!

Sumo squat with calf raises.
Squat to calf raise.
Single leg bridge.
Lateral lunge transfers. Leg workouts without weights.
Single leg bridge with rotation.
Reverse Nordics and prep.
Single leg calf raises.
ChaiseFitness is Among the Best Pilates Studios in Manhattan
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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Arms Tone and Trim

If you want to lose fat from your arms, you must do these Pilates exercises that specifically target the fat around the arms. Women often forget to exercise their shoulders when it comes to workouts unlike men who are equally concerned about their shoulders as they are for their abdomen. Your hands and legs are the most exercised parts of the body and therefore, they should be strong and toned both. Do not ignore the fat hanging from your arms. Tone thy arms with simple yet effective Pilates exercises.

Pilates for Toning the Arms

Arms tone and trim

Pilates is a great exercise to strengthen the core but when talking about arms, it works on the endurance of the muscles which means the movements are done one after another and in a smooth manner. This means it works on all of those small muscles and muscles groups. This, in turn, gives you a shaped, toned and lean look.

Posterior Standing Hundred

Stand in the straight position with your toes shoulder-width apart.
Now clap with your arms quickly back and forth
Pushing back, focusing on pushing away and behind the body.
This exercise targets the triceps area and back of the arms.

Pilates doesn’t use weights, it just uses a progressive resistance like a string, or we will do exercises with an elastic band. If someone doesn’t have a band, all of the exercises can be done with a can of soup or a water bottle. This can provide resistance.

Bra Fat

Exercises need to be done one after the other in a smooth manner without any breaks in between. When they have combined altogether, they actually work on all the muscle groups. The posterior part of the arms which is called the bra fat is difficult to reach. Since this area is very difficult to reach through the conventional exercises like bicep curls, Pilates works for bra fat area very well. In short, Pilates not only tone the front of the arms but also the back part of the arms, shoulder blades and bra fat.

Best Exercises to Get Rid of Bra Fat

Push-ups. It helps in strengthening of back muscles
Plank with dumbbell. This exercise helps in the toning of the core muscles, and stabilizes the back
Dumbbell bent-over row
T-Raises
Plank with lateral arm raise
Upright rows

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Is 20 Minutes of Pilates A Day Enough?

Is 20 minutes of Pilates a day enough of a workout to see results? For most individuals, sticking to 20 minutes for a Pilates session is enough. So, 20 minutes / 3 times a week is a good schedule. You may find that as you get more comfortable with the routines and you begin to get stronger and more flexible that you will want to increase this to 30 minutes or more.

Is 20 Minutes of Pilates A Day Enough?

This is an individual’s choice, and you can certainly discuss this with your Pilates instructor.

Can You Lose Weight by Doing Pilates?

Like any exercise program performing Pilates will help you to burn calories. So, as long as you consume less calories than you burn, Pilates will help you to lose weight.

The great benefit of Pilates is that it’s a whole-body workout. You get cardio, strength training, stretching and toning. At Chaise Fitness, we believe that it’s one of the best exercise programs that can be performed by almost everyone at any age and at any stage of physical fitness.

Private Pilates Sessions (55 minutes)

If you are new to Pilates, we recommend at least a few private sessions (one-on-one) with one of our trained Pilates instructors. This will get you more comfortable with the routine that will work for your specific goals and your specific body.

Semi-Private Pilates Sessions (55 minutes)

In our semi-private sessions – one of our instructors will work with you and one other client. Sharing the experience of the exercises with another person can help to motivate you through the routine and you may just make yourself another friend!

Trio Pilates Sessions (55 minutes)

In our sessions – one of our instructors will work with you and two other clients throughout the session. This is a great way to share the cost of a Pilates session and to work with others for motivation and inspiration.

Is 20 Minutes of Pilates A Day Enough?

Each session is tailored to the specific needs and goals of the client. Our diverse Pilates instructors can focus on toning particular areas of the body, rehabilitating an injury, bringing relaxation and strength to the body, or activity-specific training such as dance, martial arts, or a particular sport toning.

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Pilates During Pregnancy

If you are pregnant, and want to do some exercise, but not sure what exercises are safe to do, try pregnancy pilates! Not only is it safe to do during pregnancy, but it can actually help your body to accommodate the pregnancy better, to assist with delivery, and to recover better and regain your shape after the baby is born. This form of exercise is highly recommended by many mothers, and pregnant moms often experience a wide range of benefits that stretch beyond the mere physical.

7 Ways that Pilates Benefits Pregnant Moms

1. Core muscles

Our abdominal and back muscles support our spinal column, our pelvic area and the spine, and they tend to become increasingly taxed during pregnancy, as the baby grows heavier and bigger. This often results in back pain, as the abdominals are not strong enough to adequately support the back and the back muscles are weakened by the growing belly, which causes the lower back to arch inwards, as the load gets heavier. Doing regular Pilates will strengthen these muscles and provide better support for the back and the overall skeletal structure during pregnancy.

2. Pelvic floor

These muscles are vital to having a healthy pregnancy and birth – they help to contain and hold everything in place in the lower abdomen. When the pelvic floor is healthy, it is able to contract and release on demand, and the perfect exercise to strengthen this group of muscles is Pilates. Strong pelvic floor muscles are also required for after the pregnancy, to help everything fall back into shape.

3. Posture

The weight of the baby often pulls one forward, and this results in incorrect posture and discomfort. Doing the correct exercises helps to correct postural mistakes and helps to hold the shoulders back in a healthier position.

4. Circulation

While strong muscles are very necessary, it is also vital to have a healthy circulation. The volume of blood increases to up to forty percent during pregnancy, and a strong circulation is needed to pump oxygen-filled blood to all the parts that are needed for the baby to grow and for mom to stay healthy.

5. Breathing

Learning good breathing techniques helps with relaxation and calms the mind during periods of stress. Pilates focuses heavily on breathing techniques that will sustain the mother not only through the stressful times of pregnancy, but also after the birth, and helps to keep the mind relaxed when needed most. Breathing techniques taught by BASI Pilates in Pretoria also helps to control breathing when in labour.

6. Feet

The extra weight of the baby places huge stress on the feet, and often feet become flatter or the arches fall as a result. Pilates helps to build healthy feet and thereby prevent a lot of common foot problems during and after pregnancy.

7. Control

Our techniques provide pregnant women with a sense of control over their bodies, during a time when it feels like everything is out of control. It also provides a sense of wellbeing and accomplishment, both of which may lead to more self-confidence. Getting the body back into shape after pregnancy is also easier, which also gives the self-esteem a boost!

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PILATES FOR STRESS?

We often hear about stress everywhere; in the news, at the doctor’s office, waiting in line, or just among family and friends. We’ve learned over the past couple of decades that excessive stress has long term detrimental effects. Of course, some stress in life is okay and even needed to accomplish goals and move forward, but we’re talking about the kind of stress that keeps you in ‘fight or flight’ mode and plays havoc on your nervous system.

Stress can stem from many sources - work, finances, sick loved ones, or certain times of the year where life is extremely hectic, like holidays and big events.

But what effect can stress have on your overall health?

For starters, a decrease of the immune system. Have you noticed how a person who is swamped at work or generally dissatisfied tends to be sick frequently? Stress can be a trigger or factor for disease, it can affect the digestive system and mood, and it has negative effects on learning and mental health.

Enter Pilates. The widely known benefits of Pilates include a strong core, improved posture, increased flexibility, and a toned body. Pilates is that and so much more.

The essence of Pilates is its mind-body connection, incorporating principles such as breathing, concentration, flow, and precision. Pilates has the magic element of exercise and movement that gets those feel-good endorphins released in the body along with its focus on breathing, which calms the nervous system and lowers the hormone cortisol. Cortisol on its own is not a bad thing. Like everything in life, it’s all about moderation! However, for many people nowadays, life means constant stress and thus an overload of cortisol in the body. That basically translates to being on edge ALL the time. Sleep quality, diet, blood sugar balance, and inflammation are all negatively affected.

Stress management is the key and one of it’s best strategies is Pilates.

Pilates for Relaxation

As a mind-body exercise modality, Pilates bridges strengthen with stretching. This provides a relaxed but energized session reducing muscular tension and calming the mind and body. Pilates exercises are steeped in its principle of breathing. Focused breathing is known for its calming effect, both on the mind and body. Pilates can be thought of as an active meditation, especially for those that find it challenging to sit still and only breathe.

Pilates for Stress and Anxiety

With all of the distractions, responsibilities, and commitments most of us face, it can be extremely overwhelming - and in many cases unproductive - which keeps us stuck in a loop of overwhelm. Pilates focuses your attention on the practice in each moment and exercise, freeing you from thinking about anything but the practice.

Much like our smartphones that need recharging to work efficiently, so do we! Finishing your practice helps to give you a fresh and more grounded outlook.

From a physical standpoint, Pilates targets muscular strength for optimal posture and provides the foundation for a strong and connected body. That contributes to a perception of self-awareness and inner strength that can alleviate and combat feelings of anxiety.

Pilates for Mental Health

According to the WHO (World Health Organization) 25% of the world will be affected by mental and neurological disorders within their lifetime with depression and anxiety ranking the highest. Some symptoms experienced with mental illness include exhaustion, poor concentration, chest and back pain, and sleeping disorders.

Pilates can greatly benefit mental health and alleviate some of those common symptoms. Exercise, in general, is mood-elevating due to the release of those ‘feel-good’ endorphins, however, Pilates goes a step further due to its mind-body component.

The focus involved in Pilates takes the individual out of their ‘head’ and into their body. This invokes a sense of control over their body that can be transferred into their daily lives with a renewed sense of confidence. Breathing with movements heightens mental clarity and mindfulness, again taking them away from any problems or worries.

Taking a class can build a routine as well as a social aspect of being around others.

Pilates is the ultimate act of self-care and stress management! Self-care and self-love are thrown around in media circles and even used as a marketing tool for stress management. But what are self-care and self-love? Is it treating yourself to a favorite food? Going out to a party with friends? Or waiting until you’re exhausted and deciding to go to a spa?

All of these options are fantastic and fun but like all successful aspects of life, consistency is the key. Sometimes self-care is saying no to that activity or food that is only a short term fix and will backfire later. A Pilates practice is your best short and long term solution. Ideally, you should aim for 2-3 times per week but anything consistent helps. Though it’s easy to fall into the trap of procrastinating on doing what is good for us for the sake of a project, feeling too tired, or feeling like you can’t step away, just getting yourself to that Mat will be worth all of the benefits!

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REFORMER PILATES FOR STRENGTH?

Reformer Pilates may be a low-impact exercise, but it is definitely a form of strength-training exercise. You may not be building up a huge sweat in the way you would with circuit training, but you will be building up your strength and gaining increased muscular endurance.

What it won’t do is grow muscle mass as dramatically as bodybuilding does. Having said that, even if you do want a body like Jason Momoa’s, Reformer Pilates can still be useful as an additional exercise as it will help you increase flexibility and resilience. Not only that, it will also build up strength in all your muscles, not just the ones you’re trying to bulk up.

How is Reformer Pilates strength training?

The way you strengthen your muscles with Reformer Pilates is to use the resistance offered by the springs and to gradually increase that resistance as your muscle mass improves. By exercising using the reformer bed, you will also be working on your body’s flexibility and stamina, both of which will help improve your strength training and reduce the risk of injury.

Strengthening your core with Reformer Pilates

Reformer Pilates concentrates on building up the strength in your core muscles, which are your abdominal, back and gluteal muscles. Your core muscles, or ‘power house’, are vital because they support your back, help you maintain good posture, and help you keep moving efficiently. Core stability is essential for safely building the strength of your other muscles. For example, many athletes now choose to do Reformer Pilates as a way of helping them keep their whole body working effectively. Regular participation in sports that rely on you using a dominant arm – for example, tennis, cricket or bowling – could result in an imbalance in your muscular structure. By working on all the muscles, Reformer Pilates helps to tone the muscles in that dominant arm at the same time as strengthening the muscles in the non-dominant arm, helping to prevent injuries that are caused by that lack of balance.

Is Reformer Pilates a form of resistance training?

Resistance training is any form of exercise where you lift or pull against a weight resistance (some people use the term ‘weight training’, which means the same thing). Through the use of different combinations of springs on the reformer bed, you can create just the right amount of resistance for each exercise to be effective for you. As soon as you’re comfortable with that amount of resistance, you can change the spring combination, which will give you greater resistance and therefore further increase your muscle strength. This is the reason why our sessions work so well, even though there are people of all abilities in each group. You control your own progress, which means you take things at your own pace – not the pace of the rest of the group – so you’ll never feel you’re always catching up or, conversely, that you’re always waiting for the others to catch up with you.

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Pilates and Meditation

What are the benefits of meditation?

“Meditation is good medicine,” remarks Pilates Anytime teacher, Tom McCook in his Embodied Presence Meditation class. He's right. A regular meditation practice can help lower blood pressure, improve mood, and relieve stress.

Taking time to meditate also offers us a chase to look inward and reflect. McCook notes, “In a busy world, cultivating the ability to collect ourselves and be present is an amazing tool... When we’re grounded and present, we have the ability to be our best selves.”

We can always make more time for self-care. Even if you meditate for just five minutes a day, you will begin to feel its benefits.

How can meditation benefit my Pilates practice?

Both Pilates and meditation are practices that emphasize the mind-body connection, as they require control, focus, and attention to breath.

In Pilates, your breath coincides with movement. Similarly with meditation, you learn how to be still and in control your breath. Meditation also improves body awareness, which can influence how you move in your Pilates practice. The discipline required in meditation can be applied when pushing through a tough Pilates class.

Furthermore, you will feel inspired to set goals for yourself in these mind-body practices. At the start of a meditation session, we often reflect on our intentions for sitting down and taking this moment for ourselves. Ask yourself at the beginning of a Pilates class, what are my movement goals? In her Reflective, Alert Mind class, Regina Santos begins an active, Intermediate Mat class with a grounding practice to get you in-tune with your body.

Additionally, in McCook's Introduction to Pilates Anytime’s Mindful Movement program, he states, “Your body is always trying to follow what your mind is thinking.” By redirecting your attention to your goals and the present moment, you will get the most out of Pilates and meditation.

How can I begin my meditation practice?

If you are new to meditation, following the below steps will guide you toward a successful practice:

Begin by sitting in a comfortable position, either in a chair or on the floor. For more support, try sitting on a Mat, cushion, or blanket. Make sure that your spine is upright and relatively straight.
Close your eyes and begin to bring your attention to your breath. Deepening your inhale and exhale, allow your muscles to soften and mind to relax.
Easing into a calm state, reflect upon your intention for meditating. Common goals of meditation are to relieve stress, take time for self-care, and find mental clarity. Since meditation grants an opportunity to check in, your intention can be as personal as you see fit.
A great way to notice how your body is feeling is to conduct a body scan. Beginning from the top of your head and ending at your toes, assess each part of your body to reveal where you are holding tension. Still in control of your breath, you will begin to feel settled and relaxed.
If your mind is racing or you find yourself distracted, gently guide yourself back to your breath and remember your intention. Count your breath and notice the rise and fall of your belly with each inhale and exhale. “Meditation isn't about trying to control your mind or stop it from thinking,” McCook notes. “That's actually not possible. Your goal is just to bring your attention repeatedly back to the present moment by focusing on your breath.”

Your first meditation session does not need to be long. We suggest beginning with five minutes of meditation a day and then building up to longer sessions. With gentle practice, you can easily integrate meditation into your daily routine to supplement your Pilates goals.

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How to Balance Workouts & Recovery

To ensure the quality of your workout, it’s crucial to balance exercise with adequate rest and recovery. Recovery is the period where your muscles, tissue and bones repair themselves after a Pilates class or workout session. Getting sufficient rest includes monitoring your pace during exertion. Rest periods between exercise helps your body grow muscle and recharge. Always give yourself time to rest and recover whenever you need it. Remember everyone is different, so be sure to listen to your body.

BALANCING WORKOUTS WITH RECOVERY

Journaling:

Sometimes reaching your goals isn’t always as clear-cut as you think. One common possession of those who’ve reached their fitness goals is a training journal or log. Open it up to find meticulous notes of different exercises, most likely written in a specific order, with detailed sections of sets and reps. A good training log is often filled with lists of equipment that was used and blurbs of how you were feeling on that day.

When your progress doesn’t reach a level that is satisfactory to you, it’s common to go back through your training journal to see where things went wrong. This can be helpful. Targeting different body areas will require a combination of Pilates exercises. Moreover, recovery is often given little to no consideration when planning your exercise routine, but it should be monitored in the journal.

Schedule:

While it’s great knowing the importance of regular exercise, realizing how to balance the quality of your training is even better. If you incorporate the above knowledge into your Pilates routine, it will help you manage your time and maximize the results. Pilates, just like many other fitness systems, should be done for a minimum of 3 times per week. However, to further improve your body’s strength, flexibility and endurance, you can do up to 4 or 5 Pilates classes a week. Just make sure you follow a Pilates workout schedule that suits your lifestyle, so it’s easier for you to stay consistent and enjoy your classes. We recommend sitting down and thinking about how many times you want to attend class, then working out where you can add this into your weekly schedule.

You need a day of rest at least once a week. A rest day is a day in which a person takes a break from their regular Pilates workout routine. Rest days are an important part of any exercise program. They give the body a chance to repair, recover, and help to prevent injury. During rest days, the body has a chance to remove excess lactate from the muscles. This helps to alleviate soreness. Glycogen is a form of energy stored in muscles. Exercise depletes glycogen levels, which leads to muscle fatigue. Rest days allow the muscles to replenish their glycogen stores, thereby reducing muscle fatigue and preparing the muscles for their next workout. A person should plan to have at least one rest day every 7 to 10 days.

Recovery:

When you train, you’re stressing your body and challenging its current capacity and overall homeostasis, whether it be your muscular, nervous, cardiovascular, or endocrine system. Overexercising puts repetitive stress and strain on the muscles, increasing the risk of injury. Overexercising can tire the mind as well as the body. Tiredness can lead to poor decision making during a workout routine, which increases the risk of injury.

Because you survived this challenge, you’ll adapt, and through those adaptations you’ll improve. To help us reach our goals faster, we often place such a high premium on high-intensity and high-volume exercise that we miss the boat on recovery. When your body isn’t recovering adequately between training sessions, you can easily find yourself feeling fatigued, less motivated, and injured.

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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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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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NYC Pilates Studio

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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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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://www.chaisefitness.com/contact

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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

Contact us

New Client Specials:

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

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

Pilates For Children

Is Pilates Okay for Children?

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Pilates is More Fun in a Group

Friendly Environment:

Accepting Atmosphere:

Skip The Planning:

Motivation Matters:

Fitness That’s Fun:

Pilates is more fun in a group:

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Pilates after Cesarean Section

Pilates after Cesarean Section

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Postpartum Pilates

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Benefits of Pilates During pregnancy

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Toning Your Legs With Pilates

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Pilates for Toning the Arms

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Is 20 Minutes of Pilates A Day Enough?

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7 Ways that Pilates Benefits Pregnant Moms

1. Core muscles

2. Pelvic floor

3. Posture

4. Circulation

5. Breathing

6. Feet

7. Control

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But what effect can stress have on your overall health?

Pilates for Relaxation

Pilates for Stress and Anxiety

Pilates for Mental Health

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How is Reformer Pilates strength training?

Strengthening your core with Reformer Pilates

Is Reformer Pilates a form of resistance training?

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What are the benefits of meditation?

How can meditation benefit my Pilates practice?

How can I begin my meditation practice?

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Check Out The Pilates Studio at ChaiseFitness in Upper East Side in Manhattan!

Lower Body Pilates Exercises

ChaiseFitness is Among the Top Pilates Studios in Upper East Side in Manhattan!

Check Out ChaiseFitness for the Best Pilates Experience in Manhattan!

Powerhouse & Pilates

Powerhouse:

Breath:

Tabletop position:

A Guide to a Healthy Back in Pilates Practice

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Types of Pilates in Upper East Side, Manhattan

Check Out the ChaiseFitness Pilates Studio in Manhattan

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