Pilates Chest Lift and Single Leg Stretch

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This is a powerful duo in targeting your lower abs which results in the flatter tummy everyone desires.

The Chest Lift creates a deep curve of the abdominals down toward the mat. It is done very slowly with the breath and no momentum is used.

The Single Leg Stretch teaches you to move from the centre. It trains the abdominals to initiate movement, and to support and stabilize the trunk as the arms and legs are in motion. Especially helpful in targeting the lower abs, good coordination is achieved as well.

When you build abdominal strength and understand the lengthening move of the Pilates Chest Lift, you will have a good foundation for working with many of the forward flexion Pilates exercises like the Single Leg Stretch and The Hundred.

Instructions:

  1. Lie on the back with both feet flat on the floor and knees bent. Adjust shoulder blades so that they are lying flat on the floor. Inhale to prepare. On the exhale, draw the navel in toward your spine and lift your head, shoulders and feet off the floor.
  2. Place the right hand on right ankle, left hand on right knee, and keep the elbows lifted on the inhale.
  3. Exhale and extend the left leg straight in front of left hip, as close to the floor as possible without letting the back arch away from the floor or the hips sway away from centre.
  4. Inhale and switch legs, but be sure to keep your belly scooped inward as you do this.
  5. Clasp left hand on left ankle and right hand on left knee as you make the switch.
  6. Repeat 10 times.

 

Standing Pilates Squat

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This exercise aims to tone leg muscles and provides a great workout for the core muscles and the entire lower body. It looks simple but should be executed with control and awareness. It can be made more challenging by incorporating small weighted Pilates balls, which will work to tone the shoulders as well.

Instructions:

  • Stand up straight with the feet about hip-width apart and the toes pointing forward. Tighten the abdominal and buttocks muscles. Stretch the arms out to the side, shoulder height with the palms facing down.
  • Bend the knees and come into a squat. Stick the hips back as if you are about to sit on a chair.
  • Press your heels into the floor, stand back up and lift your right leg up. The toes should be facing forward. Do not turn the leg out or in.
  • Lower the right leg slowly and with control so that the toes touch first and the heel last. Make sure you do not just drop the leg back down.
  • Squat down again and this time, lift the left leg as you stand back up.
  • Go back and forth for 8 to 12 repetitions. Do this with control.
  • To make this exercise more challenging, hold a weighted Pilates ball in your hand. As you lift the right leg, lift your right arm up to shoulder height, palm facing down as you hold the ball. Squat and lower both arms down. Pass the ball to your left hand. As you stand up and lift the left leg, lift your left arm up shoulder height.

 

Standing Pilates Lunge

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The Pilates lunge is a favoured exercise to strengthen the quadriceps muscles, gluteal muscles and hamstrings muscles. It also aids in hip stabilization and knee strengthening. Moreover, this routine also helps you gain a better sense of balance and an increased awareness of your body.

Instructions:

  1. Start in a position where your right heel touches the inside of the left foot, your right knee should be looking to the right.
  2. Take the right leg out diagonally in a wide stance and lower the hips to come into a lunge position. This will bring the bent leg into a 90-degree angle. Allow the back leg to stretch out with your foot and heel on the floor.
  3. Bring both arms to stretch above you next to your ears. The body now is in one straight diagonal line from the fingers down to the heel of the back leg.
  4. Hold this position for 5 counts then push up from your right bent leg and take the leg diagonally behind you, do a curtsey taking the body down.
  5. Push up and come to standing third dance position. Repeat 3 times with each leg.
  6. Do not allow the knee to go beyond the toes; keep the knee in line with the ankle when in a lunge position.

 

Turbocharge your run with these Pilates exercise moves from PowerMoves Pilates Studios :)

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Runners, listen up: it’s time to step away from those speed sessions, and focus on building up the key muscle groups that power your run – your core, hips, hamstrings and lower back. The stronger they are, the more effective your strides will be. And you will be far less likely to get injuries.

On non-running days, do these Pilates moves – recommended by Claudel Kuek, CEO and founder of PowerMoves Pilates Lifestyle in Singapore – and you will soon see a huge improvement in your posture and stamina. “For all exercises, remember to draw your shoulders away from your ears, and keep your abdominal muscles engaged while lengthening your waist.”

One in fitness with you,
PowerMoves Pilates Lifestyle Singapore

SHAPE AWARDS 2014 – PILATES CLASSES SINGAPORE

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PowerMoves Pilates in the Park wins in two categories of the SHAPE 2014 awards:

1) Most Challenging Pilates Class in Singapore

2) Most Mummy Friendly Pilates Classes in Singapore

Thank you all for your votes!!

Always,
PowerMoves ~ offering the best in Pilates classes in Singapore:)

www.powermoves.com.sg

EARN YOUR SIX-PACK

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Don’t let love handles peek out from under your cropped top..

These Pilates core exercises shown here will sculpt your midriff, and give you toned and defined abs that you can show off in the latest fashion runway looks.

PowerMoves Pilates in the Park

www.powermoves.com.sg

The Power of Pilates @ PowerMoves

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After giving birth to her third child, Susie Lawson was determined to lose the extra weight she’d gained during pregnancy. By chance she was introduced to Pilates by a neighbor and, less than a year later, she has lost nine kilograms and seen drastic improvements in her body shape. I caught up with Susie at PowerMoves‘ Pilates studio to find out more.


“It’s a daunting task to lose weight after a baby,” says Susie, “but I was determined to do it while we’re here in Singapore where I have home help to look after the kids while I am exercising. I could not have done this if we were back in Australia!”

“I realised I’d need to be pushed and motivated to lose the weight,” she says, “and the personal attention you get at PowerMoves was just what I needed. They have small classes of two or three, so the instructor notices as soon as you’re doing something wrong and she corrects your posture so that you get the full benefit of the exercise time. She also keeps challenging you to do more, and you really feel it the next day — so you know you’re getting a great workout.”

Susie is also motivated by the beautiful park-like setting of PowerMoves. “It’s a great escape from the city environment and I really look forward to ‘my time’ here. It’s conveniently close to my home plus there’s a fabulous spa just next door!”

A picture of good health, Susie’s enthusiasm for Pilates is contagious and the secret of her success has clearly been the visible results of her progress. “I can now fit into clothes that I haven’t worn in years–I’ve lost seven centimeters around the abdominal area in just eight months”, she explains. “Pilates has changed my perception of exercise–I’m addicted now!”

After such a positive endorsement, I had to give it a go! The Pilates instructor under Mrs. Claudel Kuek put me through my paces on the Pilates Reformer machine, carefully explaining and demonstrating each movement with a combination of action, contraction of the core muscles and correct breathing. There’s a lot to think of at once and you definitely need personal attention to help you get it right. I like the fact that their trainer focuses on quality rather than quantity; each move is carefully controlled to maximise the strengthening and toning effects on the core muscles. “Pilates is all about creating longer, leaner muscles so you get a strong, toned body without the bulk”, she explains.

By Karen Lucas

Written for Mrs Claudel Kuek
PowerMoves Pilates studios in the Park, Singapore

Pilates Singapore SHAPE Awards Winner 2013

Best Pilates Instructors, Best Pilates Studios, Most Beginner Friendly Pilates, Pilates Mat classes, Pilates Physiotherapy, Pilates Reformer classes, Pilates Rehabilitation, Pilates Singapore

“Newbies will feel at ease in the cosy studios unique to PowerMoves, where they would enjoy personal attention from expert instructors as well as the calming benefits of exercising in lush green settings.”

The SHAPE awards 2013 winners are out! SHAPE Singapore sent out their team of fitness editors and sports experts incognito to gyms, yoga centres and Pilates studios for the best finds! If you are deciding to jump-start your fit and healthy lifestyle today, this list of award-winners will make it easier for you to choose from the best.

PowerMoves Pilates in the Park is proud to be the winner of SHAPE awards 2013 category of Most Beginner-Friendly. Thank you for your votes and for enjoying your every Pilates workout with PowerMoves. Available at three locations of Bishan Park, Rochester Park and Dempsey Hill. We look forward to serving you our best Pilates experience each and every time.

From all your friends on the PowerMoves Team 🙂

GET LEAN & STRONG

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Sculpt a more beautiful physique, improve your posture and feel more confident with Pilates at PowerMoves Pilates-in-the-Park Singapore.

Pilates is one of the most effective workouts for transforming your body, refreshing your mind, and boosting your energy and self-confidence. This form of exercise is a careful blend of strength and flexibility training, where you build endurance and power, improve posture and tone, and enhance coordination and balance.

PERFECT FOR ALL LEVELS
Trying Pilates for the first time may seem daunting, but PowerMoves Pilates-in-the-Park is ideal for those who are just starting out. With internationally qualified Pilates instructors and small personalised classes, you can expect to receive all the guidance and support to get the most out of each session.

Even if you’ve done Pilates before, PowerMoves has something for you. It offers a range of programmes, encompassing private and group classes on the Mat and on the Reformer. There are 100 classes weekly to choose from, offering a diverse and rich repertoire of movements and benefits.

TRANSFORM YOUR BODY, HEAL YOUR MIND
Working out at PowerMoves can result in longer, leaner muscles, improved muscular tone, increased core strength and stability, and improved posture. Over time, Pilates can also help prevent injuries, bring relief from stress and back pain,improve your balance and coordination, boost your circulation, and enhance athletic performance. Plus it is effective in post-rehabilitation cases.

BEAUTIFUL STUDIOS
PowerMoves has been voted as having the most beautiful Pilates studios in the world, and it’s not surprising considering its three locations – Dempsey Hill, Rochester Park and Bishan Park. Rustic and welcoming, these tropical studios offer a tranquil and comfortable environment for those who wish to practise Pilates in style. Call 6472-2221 or visit www.powermoves.com.sg for more information about the body-altering benefits of Pilates Singapore.