Pilates Exercises for Pre and Post Natal Women in Singapore

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Pilates works on developing functionally strong abdominals, a flexible and powerful pelvic floor and a supportive back which is of utmost importance to all women involved in pregnancy and childbirth. Along with these essentials, Pilates also guides you through the discipline of ideal alignment and coordinating movement with breath.

Integrated into all PowerMoves Pilates sessions is also legwork and upper body routines so that your every session is a full-body integration workout. Pilates can transform your pregnancy and fulfill your need for the knowledge and the skill towards a more comfortable, rewarding and wonderful experience in pregnancy.

Come join us for our prenatal and postnatal Pilates Exercise Programmes (Wednesday evenings and Saturday afternoons). Call 6455 2221 to book your Pilates sessions in our Bishan Park studio today.

Pilates as a lifestyle and philosophy because it works,

Jumpstart your Pilates Exercises thru the Pilates Reformer

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The Pilates Reformer is a sleek Pilates equipment that resembles a bed; attached to it are springs of varying resistance with adjustable bars and straps to give one’s regular Pilates exercise workout the extra oomph.

The stretching and contracting of the springs attached give you added resistance, as well as teach you to control your muscles during the movement instead of powering along intent only on completing the number of repetitions indicated. Pilates Exercises on the Reformer require one to focus on the details of each movement, for it is in the details that make the difference in every move. Coupled with precision and control, your Pilates Reformer workout will take you from simply superficial to intensely beneficial.

With the use of the Pilates Reformer, you will enjoy all the stretching benefits of yoga plus the great muscle tone of a nautilus workout. Added to that, after just one session, you will find yourself feeling refreshed and alert with renewed self-confidence!

Two other techniques used to take your regular Pilates routine up a notch would be to slow down the exercises, hold the body a little longer and focus on connecting and firing up every muscle being engaged, and also, to move your body in opposition, in two different directions to engage more muscle groups as well as increase the resistance of each Pilates exercise.

Do give me a buzz if you would like to find out more about the Pilates Reformer workout and I would be happy to provide more details and an in-depth guide to using the Pilates Reformer.

Pilates to bring out the best in all of us,

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