Are you foam rolling your IT band? Does it hurt in a satisfying way but not really changing how your IT band actually feels? Here we show you an adapted Pilates exercise using a band which lengthens your IT band, inner thighs, ankles and glutes. You will literally feel the difference instantly!
Studio owner Nic takes you through a 20 minute core workout in this video you can follow at home. But first she explains what "the core" is, (and what it isn't), and why strengthening your core is not simply about abdominal work and sits ups!
Pilates is an incredibly popular form of exercise that was developed in the early-1900’s, but didn’t make it over to England until the 1970’s. Since then it’s been knocking around on the fitness scene and been a constant presence in people’s workout routines.
Focusing on core strength and stability, it utilises controlled movements and breathing to build strength, coordination, balance and improve alignment.
Where did Pilates come from?
It was developed by Joseph Pilates, a German bodybuilding enthusiast who focused his life on becoming fit and healthy after a sickly childhood. He began a new approach to fitness which combined body conditioning using body weight and apparatus, such as the Reformer, which is still used in studios today! He extensively researched many different forms of exercise; from Ancient Roman exercise routines to modern day fitness, such as gymnastics, and from tai chi to meditation.
In the 1920’s Joseph Pilates opened his first studio in New York and his methods were a hit! Especially with dancers - they found it a perfect way to recover from injuries and strengthen their weak spots. It grew in popularity before being brought over to the UK where the first Pilates studio opened in London in 1970. And, as they say, the rest is history!
A beginners guide to Pilates
Hundreds of studios and venues across the UK now offer Pilates and they range in a broad spectrum of styles. Have you ever been curious to try it out? We’ve collaborated with Soul Pilates, a quality Pilates studio based in the centre of Bristol, to bring you an in-depth beginners guide to Pilates. See what it’s all about and if it’s something you would want to give a go!
We think the foam roller has to be everyone's absolute favourite piece of kit, why else would our clients always lie on one while waiting for class to start?!
So grab your roller (available to purchase from the studio or on amazon) and follow Nic in this quick 20-minute workout which will release tight muscles, provide stability to your pelvis and tighten your tummy.
Feeling a bit tense? A bit tight? In need of a massage? Tight shoulders? Sore lower back? Check out these videos on tips and tricks to release at home and to keep your body feeling supple and moving freely.
Release Those Hips!
If you're back is tight or your knees are in pain, often the hips are a great place to find release.
Tight Shoulders? Feeling Hunched Over?
Check out this video for ways to open up your spine!
By Nic Conroy, Studio Founder
We love to see you working on what you've learned in your sessions at home. Here are some handy reminders on the key points we're looking for in each of these exercises.
By Studio Founder & Lead Instructor Nic
We are passionate about moving, about HOW you move and about how you FEEL about moving.
So we decided to put on a full day of free classes, postural assessments and 1-to-1s to celebrate movement with you.
We had over 90 people attend the day and it was amazing to see so many old and new faces trying out some tried and tested class formats and some brand new such as PHIIT - combining Pilates with High Intensity moves.
Thank you to everyone who attended, I am looking forward to getting to know you more.
Some of our favourite feedback from the day....
I so often get asked by clients “what Pilates exercises can I do while I'm away?” There’s usually 2 reasons for this:
1 - To stop everything stiffening up: those who have a regular Pilates practice know that feeling after two weeks away when everything doesn’t seem to move like it did when you come back to your first class.
2 - To help you feel body confident while you're away.
I’m writing this as I sit by the pool on the last day of my holiday in Majorca, and for me having a short Pilates routine really helps me to feel good, keeps my energy flowing and generally helps me justify the Sangria I may, or may not, have consumed the night before.
Overall I like to try to stay active on holiday as I don’t find lying by the pool all day, everyday too relaxing. For me it's nice to have time to do the things I can't always fit in when at home, so during my 10 day holiday, I’ve done a few 5.5km (VERY hilly) morning runs, walked to and from places wherever possible, tried to do 30 laps of the pool every other day (I'm not the best swimmer so for me this is a challenge), used a day at the beach to incorporate some Stand Up Paddle Boarding (my thighs hurt for days!) and found a local 11km hike into the hills with spectacular views to get my pulse racing.
As for my Pilates practice, I usually try to condense this into 15 minutes which I do every evening on the balcony before I get ready for dinner. This year I forgot to bring a mat and it occurred to me with just a tiled balcony and a towel for support that there are a lot of exercises which don’t feel too good without the support of a mat, so here are my top exercises to keep everything moving and help you feel even more bikini confident…
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