Is Pilates the Perfect Exercise?

Pilates is having a bit of a resurgence at the moment - I have more Pilates classes on my timetable than any other type of exercise - but why?

Because it's an incredibly effective form of exercise that can benefit the body in so many different ways!

 strengthens the whole body

 eases back and joint pain

 improves posture/alignment

 better breathing technique

 aids stress management

 improves balance

 promotes relaxation and better sleep

 strengthens the core

Pilates can be adapted to suit all levels - it can be gentle and relaxing, or it can be quite athletic! It's easy to modify to suit life stages as well - which is why I also use it in my pregnancy and postnatal classes. You can do it with equipment or without, standing or lying down - I've even managed to teach it from a tiny hotel room, so it travels well too!  

It's been shown that 1-2 Pilates classes a week is the MOST beneficial in managing chronic lower back pain, compared to other types of movement - this is probably because it targets so many areas that affect back pain (including sleep and stress - not just muscular)

One of these areas is core strengthening

But what a lot of people don't realise is that some of the matwork exercises Joseph Pilates created were for dancers who were already athletic and strong

So they are not necessarily suitable for everyone. And definitely not all are beginners exercise

My daughter has been following a 30 day Pilates challenge online that says it's for beginners.  But the core exercises on there are not really suitable - in fact they're quite advanced - and because of the high repetitions could easily lead to an injury

The person I did Hypopressives training with actually retrained in Pilates because she had so many people coming to her linking prolapse to Pilates and she wanted to know what the deal was!

I definitely think Pilates contributed to mine....

But it's not because the exercises are bad

It's knowing how to activate your core without straining

And challenging yourself appropriately

Neither of which I did

So I ended up cutting out all sorts of core based Pilates moves, stayed with gentler moves and adapted harder ones

I also stopped sucking in, bracing, squeezing or pulling my belly button to my spine.

Now my core switches on BEFORE it's needed

And I can do the more advanced exercises better than I could before (I still stop when I feel it's too much though!)

I can do the same for you too:
- adapt exercises
- help you work at the right level
- get your core working reflexively

This means less pressure on the pelvic floor plus better co-ordination of your stomach muscles, pelvic floor muscles and diaphragm

And better support for your back

So here is a gentle 15 minute matwork combination for you, that still manages to hit all the areas I like to target in my Pilates classes:

 stretch and strengthen - releasing tight muscles, strengthening weaker ones

 reflexive core work - no need to overbrace, but feel the core switch on automatically

 back care - easing general aches and pains

 improving posture - I often get the comment that people feel taller after a class with me!

No equipment necessary - just something comfortable to lie on (could even be your bed!)

Let me know how you get on!

Sarah x

PS If you need more help with Pilates, here's three ways I can help you:

1.  Join my membership!  You get unlimited live classes and a library of workouts to access whenever suits you.  It includes all the sessions on my timetable, not just Pilates, so depending on what you choose, it can work out as little as £1 a session!

Pilates sessions are:

Mondays - 7:30 and 8pm

Tuesdays - 10:30am

Thursdays - 7:30pm

Plus Trigger Point Pilates:

Thursdays - 8pm

Sundays - 5pm

Sarah Parker Fitness membership

2.  Brand new to Pilates?  Why not try my beginners Pilates course!  It covers four basic principles - breathing, core connection, posture, spinal mobility/stability - so that you know what you're aiming for in any session!

Each principle has a 30 minute technique workshop, a 30 minute masterclass (the breath masterclass is 60 minutes and really relaxing!) and a 30 minute Pilates class, practicing what you've learnt

With lifetime access, you can keep coming back to refresh your knowledge and repeat the sessions whenever you want!

Pilates Essentials for Beginners

3.  Need a little bit of core work? Or want to find out more about switching on your core reflexively?  I did a masterclass covering just that - you can grab the recording below

In the masterclass I covered different ways you can get your core to switch on automatically - without you having to brace, squeeze or suck in.  You can do the exercises on their own to improve your pelvic floor and core connection.  Or you can use the techniques within your normal exercise regime - helping you to avoid bearing down whilst strengthening your core, without having to do kegels or add any extra exercises to your day!

Unlocking the Reflexive Pelvic Floor