My best exercise for the gluteals muscles, aka your bottom

I am always a bit wary of posting exercise or exercise instruction on here as I very much prefer to have the person in front of me and do an injury assessment before hand.

However with the party season just behind us and with most people than ever sitting down most of the day, a good workout for our gluteals muscles is a must. They tend to switch off if we sit for long hours, so we need to train them more than ever.

The problem with the gluteals muscles is that they are actually a group of muscles going in different direction ( scientifically talking the “attacchment” and the “insertion” ) so in order to tone them you really need to train then from different angles.

The exercise below though, whilst being a fairly simple exercise, the foam roller provides further challenge.

Bridge with mini-ball on foam roller

  • Set up.Lay on you back in the semisupine position, feet on foam roller. Keep the spine long and shoulders relaxed. Place 9 or 7 inches overball between you knees. Inhale and as you exhale gently hug the ball withing your knees, as you inhale gently realease.

Phase 1

  • Instructions As you exhale start lenghtening through your pubic bone and articulate the spine up to your shoulder blades keep hugging the ball within your knees. Keeps ribs below your hipbones. Stay a full breath, and on the exhale, press into your heels and roll the spine down on to the mat.

Phase 2 

  • Instructions. As you exhale start lenghtening through your pubic bone and articulate the spine up to your shoulder blades. Keeps ribs below your hipbones. Stay for up to 8 breaths, hugging the ball withing your knees on the exhale, and release on the exhale. Roll the spine back down to your mat.

Counter stretch.

Bring your knees into your chest, to stretch the lower back.

 

Happy New Year and Pilates Offer

Happy New Year to everybody!

Life is full of possibilities, but we need to make wise choices. Investing in your health and wellbeing is certainly one of those.

To help you make the choice of health and wellbeing, we have extended our Pilates super offer on all our Pilates at home and Pilates in the workplace classes until the 16th January.

  • Trial class £ 50 ( save £ 20)
  • Block of 5 £ 250 (save £ 75)
  • Block of 10 £ 480 (save £ 120)

 

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We will be launching our nutritional service soon, and we have been busy in the kitchen whizzing up some seriously delicious and healthy recipes (we think).

Here are some of our smoothies recipes that we have published on our new food blog Lemons and Olives that we have tried recently and are perfect to recharge after the party season..

If would like more info about Pilates or Nutrition Advice , please feel free to contact me at info@pilateswellness.co.uk

 

Pilates for runners part 1

Running is an amazing activity that brings a wealth of health benefits. Running helps release adrenaline, and provides an excellent training for our cardio-vascular system.

Runners often experience issues though, ranging from lower back pain, hip and knees problems, to tendon issues and hamstring injuries.Runners 2

Let’s face it, going for a run in the park may be perceived as a bit of a shock for our bodies after hours spent contracted in an unnatural position in front our computers, or commuting on trains and cars.

When we sit for many hours, our hip flexors muscles (which include our quads) tightens, while our glutes (the muscles around hips and sit bones) become weaker. This often cause the pelvis to tilt forward, which can not only bring misalignment but also lower back pain.

In the meantime the hamstrings which are forced to be in this unnatural position (i.e not moving), tend to become tight, and this is further enhanced by that shift of the pelvis described above.

The relationship between the muscles around the hip (your glutes) and your hip flexors is crucial to avoid injuries and enhance you running potential and performance.

Pilates will help strengthen the glutes and rebalance the muscles around the hips, freeing up your hamstrings.

In our next article we will explain more about the roles of our feet, why they are so crucial for our aligment and how they can cause problems further up into the Kinetic chain.

To book Pilates for runners sessions please visit www.pilateswellness.co.uk

The author. Claudia Armani is a Pilates Instructor based in London. She is passionate about promoting health and wellness, in a way that is approchable and jargon free. To book a session with Claudia, please click here.

Lime and coconut drink

It’s official. England is having a heatwave and under this scorching sun, the best wellness advise I can give you is to stay hydrated. Simple water is a must, but when you are in the heat, you will also have to keep an eye on replenishing those elecrolytes.

Lime and coconut water

Lime and coconut water

This refreshing and delicious drink will do just that thanks to both coconut water and lime and lemon juice. The mint, maple syrup and Perrier water will give a more interesting flavour, making the drink perfect for a summer party or for a pre-dinner healthy mojito aperitif. 1 jug ( 500ml)

  • 250 ml raw cocunut water
  • 250 ml St. Pellegrino or Perrier water
  • 2-3 limes
  • 1 lemon
  • Fresh mint for the infusion and garnish
  • a dash of maple syrup ( optional)

Pour the water in the jug, with the juice of the agrumes, mint, maple syrup, and ice. Serve and enjoy!

How to improve your posture

With many of us sitting daily for hours in front of  a desk, exercises to improve posture are becoming one of the most frequent requests for us Pilates teachers.

And whilst it is always a good idea to avoid immobility for long period of time, even if that means to leave your desk and stand up for only few minutes, specific Pilates exercises, can help a great deal to restore a good postural alignment and ban those rounded shoulders.

The Swan Dive is a Classical Pilates exercise, that requires a good ability of the spine to extend, control, core activation and coordination, and it is generally deemed to advanced for the ordinary student to practice.

Here is a preparatory exercise for the Swan Dive, that will strenghen the muscles in the upper shoulders and get you familiar with the idea of “lenghtening the spine” wich is fundamental in back extensions to avoid generating too much pressure on the lower ( lumbar) vertebrae of the spine.

Here is a video of a mentor of mine Joanna Cobbe, who used to be the principle tutor at the Pilates institute. Enjoy watching her beautiful and precise instruction!

Pilates Wellness, offer tailored classes in the comfort of your own home or workplace. If you like us to help you improve your posture, you can conatct us on here.

Areas we cover

For personal Pilates and Barre workout training we mainly cover the Central and SW London areas. However should you have an inquiry for other areas, please don’t hesitate to contact me and we can take it from there.

Areas: Chelsea, Earls Court, South Kensington, Knightsbridge, Kensington, Holland Park, Bayswater, Notting Hill, Mayfair, Marylebone,Belgravia, Pimlico, Westminster, Battersea, Clapham, Putney, Barnes,  Fulham, and City of London.

Postcodes: SW1, SW3, SW4, SW5, SW6, SW7, SW8, SW10, SW11,  SW13, SW15, W1, W2,W6, W8, W9, W10, W11, W12, W14, NW1, NW8

www.pilateswellness.co.uk

 

Pilates Wellness. Pilates at home in London

Pilates Wellness. Pilates at home in London

5 surprisingly things that can hamper your weight loss

1. You diet too much. Yes, that’s right. Most “calories restricted” diets, will only crash your metabolism, making it all too easy to pile on the pounds as soon as you stop them. The reason behind that, is that your body will “adapt” to survive with less, considerably slowing down your metabolic rate.
2. You don’t eat healthy fat. You need fat to metabolize fat. So in order to “burn” those extra fat cells deposits, you will need a small amount of “good” fats. Fats are essential for important cellular functions, you cannot deprive yourself from them. They also help to give your skin some glow and help prevent wrinkle formation. On top of that, “fat free” food are bound to be laced with sugars and artificial flavorings to make them more appealing to the your taste buds.
3. You don’t sleep enough. Research have shown that lack of sleep has a negative impact on our overall state of health. Prolonged lack of sleep have been linked to anxiety, depression and even cardiovascular diseases and diabetes. Lack of sleep will increase the production of the stress hormone “cortisol” which research has shown to be a key player in storing fat around the waistline.
4. You do too much cardio.  Whilst cardiovascular activity is necessary both for health and weight loss, too much can be counterproductive. On the contrary strength training has been proven effective in helping burn more calories even post-workout. Building lean muscle is crucial in speeding up our metabolism, therefore to loose weight. A combination of both cardiovascular and strength training seems to be the most effective with regards of weight loss.
5. You worry too much. Too much stress can have a negative effect on both our mental and  physical wellbeing. Cortisol will help storing fats, especially around our waistline.
 You can visit our main website on here.
Weight Loss
The author. Claudia Armani is a Pilates Instructor based in London. She is passionate about promoting health and wellness, in a way that is approchable and jargon free. To book a session with Claudia, please click here.

Pilates/Barre in your own home

Get in shape for the party season with a bespoke workout combining two of the most effective fitness methods: Pilates and Barre .

Pilates/Barre

Tone your abs, lift your bum, sculpt your legs, working towards that lean and long body and a posture of a ballerina.Train in the comfort and discretion of your own home, to achieve results that can really amaze you, with an experienced Pilates and Barre instructor.

Please quote PWWP  for a complimentary 10% to all block  bookings.

We cover Chelsea & Kensington, Westminster, Fulham and Putney. For other areas please click here or contact us.

You can visit our main website on here www.pilateswellness.co.uk