3 Weeks to Trim & Slim ~ Pilates Singapore

Back Exercises, Back Pain, Best Pilates in Singapore, Best Pilates Service, Butt Exercises, Cellulite, Destress, Legs Exercises, Pilates Exercises, Pilates in the Park

Yes, it’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 🙂

PowerMoves Wins Most Outstanding Service Quality

Best Pilates in Singapore, Best Pilates Service, Most Beautiful Pilates Studio, Pilates Award, Pilates classes singapore, Pilates Matwork Singapore, Pilates Reformer Singapore, Pilates Studio Singapore

The home-grown fitness brand, PowerMoves was recently honoured as the recipient of the SHAPE 2011 Best of the Best Award for Most Outstanding Service Quality.

PowerMoves’ win was ultimately determined by readers’ recommendations and votes. Glowing accolades from readers and clients were peppered with words like ‘professional’, ‘reliable’, ‘committed’, ‘patient’, ‘caring’ and ‘passionate’.

The latter echoes the pledge of CEO and Founder, Claudel Kuek, who says: “At PowerMoves, we are passionate in our service to clients, finding the best fit for every client and class. We do our utmost to ensure the highest standards of care and conduct at every level of our operations.”

SHAPE, the Singapore edition, is itself no stranger to awards. The dedicated health and fitness magazine is the MPAS (Magazine Publishers Association of Singapore) Health/Fitness Magazine Gold Award Winner for 2010. Its annual SHAPE Awards are widely recognized as an authoritative arbiter of standards in the health and fitness industries.

While on the subject of awards, the latest honour conferred upon PowerMoves adds to an impressive trophy cabinet. PowerMoves’ Bishan Park studio was voted Most Beautiful Studio in the World by Balanced Body® in 2009, the foremost Pilates authority in the US. It received the selfsame honour the following year when it was voted Most Beautiful Pilates Studio in the SHAPE 2010 Awards. On entering this tranquil oasis, flooded with sunlight filtered through lush greenery, it’s not hard to understand why.

Though awards are gratifying, and serve to maintain and push standards ever higher, Claudel Kuek attains the greatest satisfaction from helping her clients optimise their personal fitness and hence lead fuller, richer lives. Perhaps her personal philosophy best explains all: “I believe in always being the best you can be, in whatever path you choose to take.”

In PowerMoves’ case, ‘the best you can be’ happens to be the ‘Best of the Best’, according to the SHAPE 2011 Awards. And you can’t get better than that!

PowerMoves Pilates in the Park is located @Dempsey 6ix and 7even, 6 Dempsey Road, Singapore 249683; and @Aramsa ~ the Garden Spa, Bishan Park 2, Singapore 569931.

Written by Suzanne Lauridsen
For PowerMoves Pilates in the Park 🙂

12