Class bookings online at the MindBody app for POWERMOVES Pilates classes in Singapore :)

back exercises, butt exercises, destress, gym and fitness centres, Legs exercises, Pilates for Runners, Pilates Health, Pilates Rehabilitation, Pilates stretch exercises, Pilates Studio Singapore

Make your next Pilates class booking with us online – from your phone or any smart device! Sign in to MindBody online which can be found on www.powermoves.com.sg under CLASS BOOKINGS.

Look forward to seeing you in our Pilates classes today!!

Yours in fitness and wellness,
PowerMoves Pilates Lifestyle

3 Weeks to Trim & Slim ~ Pilates Singapore

back exercises, back pain, best pilates service, Best Pilates Singapore, butt exercises, cellulite, destress, Legs exercises, pilates exercises, Pilates in the Park

Yes, itโ€™s true that you can too! 3 weeks to trim and slim! We show you how:

Muscle cells are many times more metabolically demanding than fat cells. This means that the larger the percentage of muscle you have in your body, the faster your metabolic rate becomes. Even while you are at rest, your body will burn about 8 times more calories than normal.

Pilates weight-bearing exercises builds muscle mass and density helping you to burn more fat and calories; thus achieving your weight-loss and shape-up goals in half the time.

The workout: Do these moves as a group or incorporate them selectively into your current fitness routine, 3 to 4 times a week. Combine your workout programme with 15 to 30 minutes of your favourite cardio exercise at least 3 times a week. Eat healthy and reduce your regular portions by some and you will expect to see a tighter, slimmer you in 3 weeks!

Long Arm Crunch
(abdominals)

Lie face-up with your knees bent, feet on the floor. Interlace your fingers, extend arms above your head and pull your abs in. Inhale to prepare. As you exhale, lift your arms, head and shoulder blades off the ground at the same time in a slow and controlled manner. Inhale to lower in 2 slow counts. Repeat 8 times.

Side Kick Kneeling
(quadriceps, glutes and abdominals)

Start by kneeling on both knees with your hands behind your head. Reach your left hand down to the mat and raise your right leg parallel to the mat. Your left hand is under your shoulder, your left hip over your left knee, your right elbow reaching to the ceiling. Inhale to prepare. As you exhale, kick your right leg toward the front of the room and then toward the back of the room. Bring your leg back to centre and repeat 15 times before switching sides.

Bridge (with ball)
(hamstrings, buttocks and abdominals)

Lie face-up on the floor, knees bent, feet resting near the top of the ball, arms relaxed at your sides. Inhale to press your feet into the ball. Exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Hold the ball for 5 breaths, lower and repeat 8 times.

Side Raise (with ball)
(obliques and hip muscles)

Kneel and press the right side of your body against the ball so your lower ribs and hips are leaning into it. Extend the right leg to the side, big toe touching the floor. Place tops of fingers on forehead, palms forward, elbows bent and wide. Inhale to prepare. As you exhale, lift your torso up off the ball as high as you can, keeping abs firmly pulled in with left hip in contact with the ball. Slowly return to starting position and repeat 6 times before switching sides.

Lunge (with box)
(quadriceps, hamstrings and glutes)

Stand on a small box with your feet parallel, hip-width apart, arms by your sides. Inhale to prepare. On the exhale, slide your left leg back into a lunge. Lean your spine forward on a diagonal making a straight line from your head to your left foot. Simultaneously extend your arms forward at shoulder height, balancing your weight on your right leg while keeping your abs in. Do this 8 times before switching sides.

Step Up (with box)
(quadriceps, hamstrings and glutes)

Stand in front of the same box with your right foot on top of it, your hands on your hips. Inhale to prepare. As you exhale, straighten your right knee and lift your body straight up extending your left leg behind you slightly. Inhale to lower to start. Repeat 8 times before switching sides.

From all your friends at PowerMoves Pilates in the Park ๐Ÿ™‚

Pilates at PowerMoves Singapore

back exercises, Best Pilates Singapore, Pilates classes, pilates matwork singapore, Pilates Physiotherapy, Pilates Reformer, Pilates Rehabilitation, prenatal pilates


When I moved to Singapore I was keen to try a different form of exercise. After looking around, I decided to join the classes at PowerMoves Pilates in the Park. Iโ€™ve been attending classes there regularly for the past two years.

The staff at PowerMoves made me feel welcome from the very beginning. My Pilates instructor instantly recognised my postural type and was able to tailor exercises to suit me. The classes are always varied, well thought out and great fun.

My posture has improved hugely, my back is much stronger and Iโ€™m working on a six-pack! Iโ€™ve increased my body awareness and Iโ€™m able to apply the Pilates principles to other activities I enjoy, like horse riding and running. Iโ€™ve also made some great friends! ๐Ÿ™‚

Susannah Chamberlain

Your Best Self through Pilates at PowerMoves Singapore

back exercises, back pain, Best Pilates Singapore, health, Pilates classes, Pilates in the Park, Pilates Physiotherapy, Pilates Reformer, Pilates Rehabilitation, rehabilitation for slipped disc

1. How long have you been doing Pilates and how often?

I started practising PowerMoves Pilates in Sep 08 and average about 2 sessions per week.

2. How did you get started? What were the triggers / motivations? Who introduced you to Pilates?

I underwent surgery to remove a slipped disc in Aug 08 and wanted to do something that will not only help me recover but also to make me stronger in order for me to continue to pursue other sports that I enjoy e.g. swimming and cycling.

My wife, Sharon, started on Pilates first as she too was looking for a form of exercise that helps build and strengthen the body’s foundations. She convinced me to give it a try and we’ve not looked back since.

3. What has Pilates done for you, healthwise, so far? Can you compare your present condition to your condition before you did Pilates?


One obvious advantage from practising Pilates is the speed in which I recovered from my surgery. Combining Pilates with regular swimming minimized “down time” post-surgery and allowed me to participate in the swimming leg of a triathlon in March this year, as a member of a relay team.

Since I started practising Pilates, I’ve come to be more aware and have a greater sense of how to control the movements of the various parts of my body to avoid exercise injuries.

4. Looking forward, what are your health goals and for how long do you intend to practise Pilates? Will you get your family and friends to try it?


I plan to remain actively engaged in sports that I enjoy e.g. swimming and cycling, and will continue to complement these with Pilates at PowerMoves.

I would most definitely encourage my family and friends to take up Pilates to improve their overall well-being and more!

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

Pilates in the Park welcomes 2010

back exercises, back pain, Best Pilates Singapore, destress, Legs exercises, Pilates, Pilates classes, pilates exercises, Pilates stretch exercises, reshape


A wonderful, fit and healthy year ahead to one and all! 2010 promises to be a great year; one where all your resolutions are kept and all your personal goals are achieved. We wish you the most abundant of blessings and the most incredible of successes!

From everyone at PowerMoves Pilates in the Park :-*




PS Hey Claire & all your guys n gals at the office;
Appended below is the list of 3 Pilates stretching exercises that you have requested for, to be done at your desk to recharge yourselves and regain the energy needed to complete your work days:

Pilates Chair Twist
Sit on the front edge of a swivel chair, hands placed palms down on the desk. Squeeze your knees together tightly and lift your feet 3-4 inches off the floor. Without moving your chest that is facing forward while keeping your elbows close to your sides, begin twisting the chair from side to side. Perform 10-20 rotations like this.

Pilates Air Chair
Place the palms of your hands on the arms of the chair, press down hard to lift your buttocks off the seat of the chair and hold yourself in mid-air for a count of 3. Make sure your tummy is pulled in. With your knees tightly squeezed together, try picking your feet off the floor. Lower completely after another count of 3. Take care not to slip on arms of chair. Perform this lift-and-lower 5 times.

Pilates Knee Stretch
Sit on the front of your chair, press the heels of your hands down on the chair by your sides to help lift yourself from your waistline. Alternate lifting your knees as high as you can for as long as you can, one at a time. Extend your leg straight with the lifted knee while keeping your back straight and your tummy in. Perform this 10 times on each side.

Hugzz ๐Ÿ™‚

Pilates Exercises for Osteoporosis; Pilates Singapore

back exercises, Best Pilates Singapore, osteoporosis, Pilates, pilates exercises, Pilates Health, Pilates in the Park, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Singapore

We have received many enquiries on exercise tips to increase bone mass for those suffering from osteo-related conditions. These exercises listed below will help improve one’s strength, flexibility and balance while building bone in one’s hip and spine. Try them out at home. Remember to refrain from doing any exercise with forward-bending and twisting of the spine as this may cause fracture.

In order to increase bone density, one should perform these exercises 4 times a week and ideally also do some brisk walking for 30 mins on alternate days.

Throughout these exercises, keep your chin tucked, neck long. Your spine is in an elongated position as you lengthen the space between each vertebrae. Your shoulders are away from your ears, your shoulder blades are back and down.

Pilates Pelvic Curl
Lie on the mat with your knees bent and feet placed hip-width apart. Place your arms straight by your sides with the fingers reaching towards the feet. On the exhale, draw in the abdominal muscles as you curl your pelvis, lifting the lower back vertebra by vertebra off the floor. Keep your neck and shoulders relaxed, your body still and your legs parallel, exhale as you articulate the spine in reverse order from the top of the spine, vertebra by vertebra, to bring the body back down to the mat in starting position. Do this 5 times.

Pilates Single Leg Circles
Lie flat on the mat with your neck long and your right leg up to the ceiling. The left knee is bent and the left foot is firmly planted on the mat. Keep your arms pressed down by your sides throughout the exercise. Inhale as you cross the right leg up and over your body aiming for the left shoulder. Do not allow the right hip to lift off the mat and do not allow the left knee to wave back and forth. Sweep the leg down through the centre line of your body and out in line with your right shoulder. Exhale as you carry the leg back to the starting position completing one circle. Circle 5 times in each direction, clockwise and anti-clockwise.

Pilates Front Side Kicks
Lie on your side and align your body so that it is parallel to the edge of the mat. Prop your head up on one hand and place the palm of the other hand firmly on the mat in front of you. Inhale and swing the upper leg forward. Keep the chest high and shoulders and hips stacked above each other. Keep the top leg directly in line with the hip, parallel to the floor. Exhale as you swing the leg back, stretching the front of the hip, always keeping your abdominals pulled in and up. Do this 10 times and finish by resting the top leg on the bottom leg. Switch sides.

Enjoy your portable Pilates workout anywhere, anytime;

Flat Abs in 3 Weeks for All Mums!

back exercises, butt exercises, cellulite, most beautiful pilates studio, Pilates, pilates exercises, Pilates Fitness, Pilates in the Park, postnatal pilates, prenatal pilates, reshape

Many mums and mums-to-be have been calling in to ask for Pilates tips which they can use at home. Here are 3 exercises which you would like to try at home, to address every woman’s most common pet complaint; the lack of tone and strength in the abdominal area!

For the new mum

Pilates Criss Cross – Lie on your back with your hands behind your lifted head and draw your knees into your body. Extend your right leg out long and inhale as you twist your upper body aiming your right elbow to your left knee. Actively lift from below your shoulder and twist from your waist to reach the knee and hold the position as you exhale completely. Switch sides as you inhale bringing now your left elbow to your right knee while extending the left leg out in front of you. Keep from rocking your body side to side and extend your elbows wide. Work up to 10 sets of switches.

For the regular mum who hasn’t done any exercise

Pilates Swimming – Lie face down outstretched on the mat with arms n legs extended. Slowly lift right arm and left leg off the floor, really extending your arms and legs away from each other as far as you can. Actively lift your abdominals off the mat, tighten your thigh muscles to stretch your legs and reach out long to lengthen your lower back. Without shifting your body weight, alternate and switch arms n legs achieving a swimming motion, all this time pulling your navel into your spine. Breathing normally, inhale for five counts (five switches) and exhale for five counts. Work up to 10 sets of 10 counts.

For the mum who has been working on her tummy

Pilates Plank – Lie face down with legs extended, forearms resting on the floor shoulder-width apart, hands in fists. Pull your navel up into your spine, tuck your toes under and lift your hips off the floor so that your body forms a straight line from head to heels. Actively maintain a firm centre, with navel to spine, and your buttocks and legs squeezed tightly together behind you. Your neck maintains perfect alignment with the rest of the body. Breathe normally as you hold for 30 seconds at a time. Lower to rest in between sets.

Tips to achieving your Best self:

– Commit to small amounts of exercise at least thrice a week. Even 15-min sessions are better than nought.

– Throw in a cardio workout that you consider fun. Turn up the music indoors and dance while doing your chores. Try brisk-walking in your favourite park or swimming a few laps before the mid-afternoon crash. Step up to moving more no matter what your choice.

– Proper form in doing your Pilates exercises is very crucial. Focus on doing your moves slowly and with a lot of control. Better to do a few good moves than many haphazard ones.

– You are what you eat. Cut back on sweets, fast food and anything deep-fried! Splurge on vegetables and fruits. Whole grains and lean protein are fine too. Proportion is key. Everything in moderation.

– Maintain good posture throughout the day. Keep your neck long, your shoulders squarely down and back, your waist long, your abdominal walls contracted, your buttock muscles engaged.

– Learn to breathe deeply, completely filling and emptying your lungs with each breath.


Let’s get together to work on achieving the body of our dreams!
Claudel Kuek ๐Ÿ™‚

PowerMoves Pilates n Dance Singapore