Jun152009 by PowerMoves Pilates in the ParkNo Comments

Singapore’s Pilates Stretch Exercises for your Legs and Feet

Best Pilates in Singapore, Legs Exercises, Pilates, Pilates Fitness, Pilates in the Park, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Stretch Exercises, Pilates Studio Singapore, PowerMoves

If you are anything like me, you love wearing the season’s most coveted high heels. Beautiful as they are to the touch and to the sight, these heels throw one’s postural alignment off-center causing an imbalance which leads to stiff and strained muscles. Rest assured, we have developed the following Pilates stretch exercises to ease the aches and pains that come with the constant wearing of your favourite high heels.

Throughout these movements, do ensure that your spine is lifted and your shoulders are rolling back and down towards your hips. Lift up and out of your back as you keep your abdominal muscles contracted (engaged).

1. Foot Muscle Stretcher

Sit forward and on the edge of your chair with your legs hip-distance apart and at 90-degree angles. Place a dish towel on the floor in front of your toes. Keep your heels touching the floor throughout as you stretch your toes over the towel and begin by curling your toes to roll the towel and gather it up. When you have the entire towel in a roll (scroll), reverse the exercise by unrolling the towel until it is flat in front of you again. Remember to breathe!

2. Foot-ankle Muscle Lengthener

Sit on the floor as you stretch your legs straight out in front of you. Point both of your feet as strongly as possible, then flex them back as far as you can. Imagine pressing your toes to the touch-screen button and then using your heels to do the same. Do this a few timeswhile breathing calmly and deeply.

3. Calf Strengthener

Standing tall on your feet, heels together, toes apart. Contract your abdominal muscles as you inhale and slowly rise up to your toes. Ensure that your heels are glued together. Press your inner thighs together to engage your buttocks and backs of legs even more. Hold for a count of 3 as you remain in tip-toe position. You may lightly touch the back of chair or wall for support. Exhale as you slowly lower yourself back down to the floor. Complete 5 sets.

Yours in vanity fitness,

Claudel Kuek

May12009 by PowerMoves Pilates in the ParkNo Comments

DeStress and ReShape YourSelf ~ the Pilates Way! At Singapore’s Pilates Best!

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1. When did you start practising Pilates, Jacquelyn, and how long have you been doing it?

I have been doing Pilates for 6 months now at PowerMoves Pilates in the Park. My girlfriend who also practises Pilates at PowerMoves kept singing praises of Pilates and its exercises and so I thought I too would give it a go. Pilates has made a new person out of me! 🙂

2. How many Pilates classes a week do you attend?

I attend Pilates classes at least once a week but I try to go twice whenever work allows me to. It is my weekly respite from the daily stresses of work and kids! Pilates gives me focus and balance.

3. What are the visible effects of Pilates on your weight and appearance?

After the 3rd month, I noticed a 2.5kg drop in my weight. But I only checked because I started feeling like my clothes were fitting better (not so tight) and it seemed easier to move my body throughout the day. I was no longer as bloated or feeling as out-of-shape and lazy as before. I found myself wanting to be more active!

4. How do you feel after having done Pilates for awhile?

I feel so much more in control of my life now. I like this feeling; it’s quite empowering and very encouraging. I feel ready to take on more tasks in my life, in a new, nicely-toned body! The sky is the limit now; well, almost! Hahaha.

5. Do you only rely on Pilates to keep a good weight and body?

I rely on Pilates to keep me motivated and stay on the right track. I can’t imagine life before my weekly Pilates fitness regime. Pilates exercises not only know how one’s body works optimally but it gives you all options to becoming your best self. This is my best-kept secret yet!

6. How much have you cut down on other forms of exercise and your eating habits?

Oh yes, I eat more carefully and healthily nowadays. I am proud of my new body and don’t want to throw junk into my body anymore. In fact, I am working on losing another 3kg and tightening up my arms, my abs and my butt some more. I am on a mission! Now that I have found Pilates at PowerMoves! 🙂


Tracking the progress of Jacquelyn and her commitment to making a positive change in her life and in her body at PowerMoves Pilates in the Park Singapore.


Apr232009 by PowerMoves Pilates in the ParkNo Comments

Best Pilates Studio Singapore Video

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PowerMoves Pilates in the Park

Naturally One of the World’s Most Beautiful Pilates Studios


Singapore has once again made its mark on the world map. Adding to the string of ‘bests’ and ‘firsts’ earned by our high-achieving little nation, home-grown Pilates studio PowerMoves has been nominated Most Beautiful Studio in the World by Balanced Body®: the foremost Pilates equipment and knowledge provider in the US.

Nestled amongst lush tropical greenery in beautiful Bishan Park, PowerMoves is one of the best-kept secrets of the fitness fraternity. With its wooden parquetry floors and floor-to-ceiling windows admitting gently filtered sunlight on three sides, clients are transported mentally and physically to a resort-like ambience that evokes the best of Bali, Vietnam, Thailand… Privacy is assured by the screen of tall vegetation that surrounds the studio, complete with butterflies that appear as if on cue as a presentiment of the grace and lightness you’re sure to enjoy after just a few sessions of Pilates. Set back from the main road of Ang Mo Kio Avenue 1, the hush would almost be unnerving if not for the gentle piped instrumental music that relaxes the mind and body.

Just one visit and it’s plain to see why Balanced Body® was won over by the unique, beautiful and inspiring setting in this tropical resort studio.

Founded and managed by former professional ballerina, Claudel Kuek, PowerMoves has a loyal following of professional men, women and home-makers who are attracted by its personalised services and truly beautiful setting, not to forget its highly effective results. Unlike multi-discipline gymnasiums and fitness centres, PowerMoves offers Pilates and nothing but Pilates.

For those who are familiar with the concept of Pilates, it’s not hard to understand why a ballerina such as Claudel was attracted to the gentle strength-building moves of Pilates. Explained Claudel:

“Pilates was a natural transition for me from ballet. Both emphasise a strong core and require a synchronisation of mind and body. Likewise, the benefits that arise from mastering either ballet or Pilates can enhance many other areas of one’s life, especially the ability to focus.”

Speaking of focus, PowerMoves sets itself apart from other Pilates studios by offering a very personal service that’s focused on the individual. Hence, our Pilates classes centred on the reformer, a sophisticated bench with a system of strings, straps and pulleys that enables more than 100 exercises, are limited to a maximum of four clients per class. Classes centred on mat work are limited to a maximum of six clients per class, and one-on-one private classes are available by arrangement.

All of PowerMoves’ instructors are internationally qualified and registered with many years of experience in teaching Pilates. With a gentle but firm hand, they deftly guide individuals of varying degrees of fitness along the Pilates path to total mind-body wellness. Clients of all ages are welcome, including expecting mothers who wish to tone up in preparation for the rigorous task of childbirth.

Though praise for PowerMoves abounds – the testimonials of satisfied customers can be found on the website at www.powermoves.com.sg, possibly the most compelling endorsement comes from the words of the founding father of Pilates himself, Joseph Pilates:

“In 10 sessions, you’ll feel the difference; in 20, you’ll see the difference; in 30, you’ll have a whole new body.”

For those literally seeking a whole new body, in terms of a complete fitness and aesthetics makeover, PowerMoves is ideally situated next door to Aramsa™ Spa, a botanical sanctuary for the senses fronted by former MediaCorp artiste Jazreel Low. It is part of a larger group, Aramsa™ Spas, which includes two food and beverage outlets, Canopy and The Green Room Café, in the immediate vicinity. Generous discounts for the spa and dining outlets are extended to all clients of PowerMoves.

If you’re thinking of practising Pilates, it’s only natural that you consider one of the most beautiful studios in the world, right here in Singapore at PowerMoves.

By Suzanne Lauridsen
Written for Mrs Claudel Kuek
PowerMoves Pilates Studio Singapore

Mar32009 by PowerMoves Pilates in the ParkNo Comments

Pilates Abs to Die For!

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These Pilates ab exercises are great for strengthening and tightening of the abdominal muscles. After 4 weeks of working on your abs with these moves, you will be happy to find that your clothes fit better around the waist, your stomach is more taut, you become more conscious of the way you hold yourself and you look and feel positively different from before you started. Your waistline will be slimmed, you will stand taller, and you will eliminate the flabby tummy syndrome.

As an added bonus, the strengthening of the core with these Pilates ab exercises and using that strength to stabilise and lengthen the torso and its surrounding muscles, your posture is improved. Good posture is important in maintaining the equilibrium of the body resulting in improved mobility and stability, increased breathing capacity, proper joint and muscle alignment, overall balance and symmetry. Contracting your abdominal muscles, lifting them in and up your spine, creates a foundation built to withstand the weight of your body and the tasks of everyday living.

Let’s begin our program towards getting Pilates Abs to die for! Listed below are the 7 Pilates exercises to achieve the abs of your dreams:

The Hundred

Lie back with arms by your sides, legs extended. Pull belly button in toward the spine as you lift your shoulder blades off the mat bringing your chin to chest. While in this position, pulse your arms up and down for 100 counts (inhaling for 5 counts, exhaling for 5 counts).

Lower Abdominal Lift

Lie back with arms by your sides and legs extended toward the ceiling, toes pointed. Contract belly muscles and exhale to slowly lift hips straight off the mat a few inches. Slowly lower to start on your inhale. Do this with control and without rocking the hips. Lift and lower for 10 reps.

Criss Cross

Lie back with your knees bent, fingers laced behind your head. Lift your shoulder blades off the mat and exhale to twist your right shoulder toward your left knee as you extend right leg out. Pause at the inhale and then exhale to twist to the other side. Work up to 15 reps on each side.

Roll Up

Lie back with legs straight and arms extended overhead (but not touching the floor). Pull belly button in toward your spine. Exhale as you bring arms overhead and lift shoulder blades off the mat, curling all the way up until arms are parallel to legs. Exhale again as you slowly uncurl back to start. Do this 10 times.

Swimming

Lie face down on mat with legs and arms extended. Inhale as you slowly lift right arm and left leg off mat as high as you can (extending fully your arms and legs away from each other in opposite directions). Hold for one count and then lower to start as you exhale. Repeat on opposite side and work up to 12 reps on each side.

Plank

Lie face down with legs extended, forearms resting on the mat shoulder-width apart, hands in fists. Tighten abs, tuck toes under and lift hips off the mat so that your body forms a straight line from head to heels as shown. Hold for 30 seconds while breathing normally and then lower to start. Rest before repeating 3 more times.

Standing Side Crunch

Stand with feet slightly more than shoulder-width apart, knees soft, elbows bent, hands in fists by your shoulders. Tighten abs and exhale as you lower your torso to the left, then to the right in one continuous movement, keeping your lower body very still throughout. Inhale as you come back to upright starting position. Work up to 30 reps on each side.

Always in fitness and wellness with you,
CLAUDEL KUEK
PowerMoves Pilates n Dance Singapore

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