Women who are considering getting pregnant, who are pregnant, and who just gave birth are right to be concerned about how this will impact their exercise regime. As you approach pregnancy, improving your physical fitness is recommended to improve your chances of conception, and the health of both mother and child. However, most women also want to pick up exercise that they can continue throughout pregnancy, and which can help them to strengthen the muscles involved in labour. Even better if that exercise can also help recovery after childbirth! Pilates fits the bill and is widely considered to be one of the best exercises to meet the needs of mothers, both prenatally and postnatally. Learn about the important role Pilates can play in your health during and after pregnancy.  

How Pilates Benefits Pregnancy

First, it is important to clear up some misconceptions. Pilates is not about increasing the strength of your contractions, and developing your core muscles will not make labour harder or more painful. Instead, through Pilates work you can focus in on the muscles that support your uterus and the baby, before and during childbirth. This can make labour easier, less stressful on various parts of your body, and aid with recovery afterward.  

For example, pelvic floor muscles will guide the baby’s head as it moves through the birth canal, but they won’t contract. Strengthening them can help with labour indirectly. Another great example is the transverse abdominis muscles, which are like a sheet of muscles all across your stomach and pelvis. These support your uterus and every other organ in your abdomen, and they offer essential support during labour. Pilates can help to prevent the damage and separation of these muscles, and since they do not contract during labour, developing them will not increase pain. Both of these muscle groups, and many more, are targeted, strengthened, and lengthened through Pilates.   

Muscle development is not the only benefit that you’ll see from Pilates. Prenatally, Pilates can help with: 

• Breathing focus 
• Breathing technique 
• Flexibility  
• Pain reduction  
• Mental health  

As Pilates has a low impact on your joints and is not as demanding on your cardiovascular system as many other types of exercise, it is more suitable to continue late into pregnancy. This can help you maintain your health throughout pregnancy, which will simplify all aspects of recovery.  

Postnatal Pilates can help to: 

• Strengthen weakened muscles 
• Improve recovery times  
• Regain posture 
• Reduce muscle pain  
• Improve mental health  
• Facilitate weight loss  

Pilates is easily adjusted to various levels of fitness and strength. That means that postnatal Pilates can be easily adjusted to accommodate your condition, and help you work back into exercising at a pace that makes sense for you. While some women are ready to exercise at their normal pace shortly after birth, most need to gradually build back up their routine. Pilates can help.  

Join Us to Better Your Pre and Postnatal Health

While Pilates targets many muscles groups that are essential in pregnancy and childbirth, the often-overlooked pelvic muscles are among the most important. We periodically run a pelvic health workshop that we strongly encourage women to join, and the next one is taking place on March 29th, 2022 – send us an email at info@meadowlandsphysio.ca to sign up and reserve your spot!  

At Absolute Pilates, we are dedicated to offering resources and support for women before, during, and after pregnancy. Reach out to us with your questions about how Pilates can benefit your health, or to sign up for a class!  

We’re seeing more and more Pilates studios offering at-home options for people to join online classes and follow along virtually with a Pilates instructor. While virtual Pilates may have gained popularity through stay-at-home orders, now that the option is so widespread and accessible, you have the choice to join these virtual classes even when you can leave the house. Or you could head into the studio to get that in-person experience. Which is best for you? Let’s compare your options.  

Why Choose Pilates at Home

The convenience and comfort of doing Pilates at home through our virtual classes can’t be beat. Those who sign up don’t need to leave their home to exercise, and don’t even need to share their camera with the class. You gain privacy, which is great for those who might feel anxious about their Pilates performance.  

Although, if you are comfortable sharing your camera, you can get better support from the instructor as they can still check to see your form.  The instructor is there to help and guide you through the exercises, after all! 

If you are just starting out with Pilates, you can use basic equipment that you may already have at home. Or you can purchase more advanced Pilates equipment for yourself – though it’s certainly not required. The advantage to compiling your own equipment is that you can then do Pilates whenever you want, without the need to ever go to a studio.  

Performing Pilates at home has many conveniences, but it’s not without its drawbacks. Pilates in a studio can be safer, and many find a group environment to be more motivating.  

Why Choose Pilates in Studio

The in-studio experience is hard to match. Sure, you have to drive into the studio, but many people find that the physical environment of being in-studio is what helps them to follow-through on their workout.   

Arguably the best benefit of doing Pilates in-studio is that you have all of the support that you need, which can make it a safer activity and help to prevent injury. Our instructors can actually see your whole form from all angles and can give you tips on how to better perform the exercises or how to adjust them based on your goals and limitations. Plus, we have all of the Pilates equipment that you need right in the studio, so there’s no need to invest in your own! We will show you how to use all equipment the correct way, even the Reformer. You’re more than welcome to make use of our equipment, and the techniques you learn are all transferrable if you do ever decide to purchase your own. 

As you don’t need equipment when you join us in the studio, in-person Pilates classes can be less of an initial investment. With the support of your instructor and the other people in the class, many also find that they are more likely to follow-through with their classes, showing up consistently and making the most of their time in class. If you’re partly into Pilates for the social element, or as a way to bond with friends you bring to class, then in-person undoubtedly provides a better experience to connect.  

That said, in-person isn’t for everyone. You need to drive out, bring your water bottle, and then head home before you even get to shower. If that will stop you from attending class, virtual may be a better option for you.  

Practice Pilates with Us 

Whether you feel like in-person or virtual classes are a better fit for you, we provide both at ABsolute Pilates. Sign up for our classes today.  

Although many view Pilates as a women’s exercise, when Joseph Pilates invented it in the 1920s, he did so in an attempt to support men’s health, specifically veterans. He developed a series of exercises that support core strength, flexibility, and many other key facets of physical health. That’s why Pilates is no longer targeted towards veterans and has been adopted by a wide range of people, from professional athletes to those bound to office chairs for most of their day. You might see a lot of information about how Pilates supports women’s health, because it does. However, it is also an exceptional tool to help support men and their overall wellbeing. Here are some reasons why men should consider Pilates, based on their various health goals.  

Support for Chronic Pain 

Many men suffer from chronic pain, whether it’s caused by sitting at a desk all day, performing repetitive motions at work, or persistent old injuries. Pilates strengthens the core muscles, which are needed to support the back and prevent poor movements that exacerbate certain kinds of chronic pain. When you have stronger muscles to rely on, you put less strain on injured muscles. You can also develop better posture which can help to prevent chronic pain, particularly in the back and neck. Pilates can help with the knees, arms, and any other spots in which you might experience chronic pain. Your physiotherapist can show you which Pilates movements will help with your specific problems, helping to minimize pain and better manage chronic conditions.  

Balance Weightlifting Exercises  

Men who lift weights develop mass, but they may neglect their flexibility and smaller muscles groups. Pilates helps you to build strength in smaller, potentially neglected muscle groups. Strengthening these stabilizer muscles helps significantly with posture, and it can improve your strength and performance when executing compound lifts to a surprising degree. It will also help you to maintain or improve flexibility as you bulk, which is critical for safe movement and performance. Pilates encourages you to move in ways that you don’t typically move while weightlifting, and by diversifying your movements you create a stronger body and improve your overall fitness.  

Faster, Better Injury Recovery      

Whether you play sports professionally or simply for your own enjoyment, you may eventually face injury. Even those who don’t partake in organized sport are at risk for injury through the strains of everyday life! The core strength, balance, and flexibility developed through Pilates can help you to avoid these injuries in the first place. However, if injury does occur, Pilates can provide a safer outlet to begin moving the affected muscles and slowly restore strength, balance, and flexibility to the area. Your physiotherapist can help you to tailor Pilates exercises to your specific needs, based on the type and location of your injury.  

Improve Sports Performance  

Depending on your specific sport, you may focus a disproportionate amount on the major muscle groups involved and not enough on the more minor muscles which have the potential to enhance your performance. Pilates will help you to focus on the muscles in your core, which are neglected in many sports but which can significantly enhance your performance by supporting the other muscle groups.  

Develop Pelvic Floor Muscles        

Men may not use the pelvic floor muscles in the same way as women, but they are still vital to your overall health. A strong pelvic floor helps you to maintain control of the organs in the area, and pelvic floor exercises may even improve sexual performance.  

Ready to Try a Pilates Class? 

Men are more than welcome at the Pilates classes hosted at ABsolute Pilates. Please feel free to reach out to us for more information, or take a look at our class schedule here! 

With its emphasis on core muscles and endurance, you might think of Pilates as an exercise option for only young, fit people – and you wouldn’t be alone. However, Pilates is great for people of all ages and fitness levels, including seniors! From mat classes to reformer classes, Pilates can be adjusted for seniors to provide many of the exact health benefits that the aging body needs. Here’s what you need to know about these benefits and how Pilates can be adjusted for seniors.  

Benefits of Pilates for Seniors  

As with any person who goes through a Pilates course, seniors will find that their strength, especially their core strength, improves greatly. This newfound strength is key in helping seniors to complete daily tasks, remain agile, and maintain a sense of independence. However, it offers many other benefits that you may find surprising. Both the improved strength and exercise achieved through Pilates can provide: 

• Increased circulation: As we exercise, we increase our circulation. Having more muscle mass will promote better circulation even when you’re just sitting still. Circulation provides its own benefits, including quicker and more complete healing. As seniors typically have slower healing times, this boost to circulation can be very beneficial. 
• Improved balance and stability: Core muscles are some of the most essential muscles to help us correct from falls and remain more stable on our feet. Seniors are more prone to falls, especially if they do not have the core muscles needed to help correct themselves during a slip. You can reduce your odds of falling and injuring yourself by building core muscles.   
• Increased mobility: Pilates can improve your overall range of motion. Tight muscles and tendons, along with old injuries and scar tissue, can reduce how far we can open or close our joints. Pilates exercises can help you to improve mobility and work to overcome these challenges. Your physiotherapist can guide you to the correct Pilates movements to help with your specific joint problems.   
• Stronger posture: With improved core muscles comes better posture, both while sitting and standing. The core muscles can thus support the neck and back, sometimes even improving chronic pain. 
• Reduced pain: Various kinds of chronic pain can be reduced through Pilates exercises. Arthritis, osteoporosis, joint issues, back pain and more can be addressed to give you a better quality of life.  
• Reduced stress: All exercise reduces stress by releasing hormones that help to improve your mood. Pilates goes a step further by incorporating mindfulness principles that can help you to soothe anxiety, challenge depression, and build a more positive mental state.   

Pilates Adjustments for Seniors 

You may be concerned that a particular condition you have prevents you from practicing Pilates. However, our instructors can adjust Pilates for almost all conditions and chronic issues that you might have. Some conditions that cause folks to worry when they’re thinking of trying Pilates, like osteoporosis and arthritis, can actually be improved with the help of Pilates! The additional muscle mass and flexibility you gain during Pilates actually helps you to improve bone mass and resist the effects of osteoporosis. Pilates movements can also help to reduce the pain from arthritis and other chronic conditions! If you’re unsure of how Pilates can help you, reach out to us at ABsolute Pilates to discuss it with one of our trained professionals.  

For ten years now, the team at ABsolute Pilates has been inspired by the cancer survivors that we support. We’re determined to keep giving back and continuing to support cancer research and screening, to better serve our communities and lend support to those who need it. Despite global events preventing us from holding our typical Pink Pilates fundraiser again this year, the team here at ABsolute Pilates is still dedicated to raising funds and awareness for the cause.  

How Pilates Supports Breast Cancer Patients and Survivors

Both breast cancer patients, and survivors, will find that Pilates is a worthwhile pursuit to help them physically and mentally while they undergo treatment or recover. Specifically, Pilates helps to: 

• Drain lymph nodes: Shoulder exercises explored in Pilates can help drain the lymph nodes under the arm and support general health.   
• Break down scar tissue: Those same localized shoulder motions can help breakdown scar tissues from surgery and other treatments.  
• Regain strength, flexibility, and range of motion: Cancer treatments can limit a person’s physical ability, and not having the energy to exercise anymore can do the same. Pilates can help to regain essential physical skills to move better.   
• Increase energy levels: Exercise will help patients to accomplish more in the day, even when struggling with fatigue.  
• Improve sleep: Similarly, exercise will help to tire the body, so sleep comes more easily at night.  
• Reduce muscle tension and fatigue: Whether it’s sitting in a chair to get chemo or using exhausted muscles to just bring in groceries, those with cancer often develop muscle tension and fatigue. Pilates can help by strengthening and engaging all muscles of the body.  
• Minimize weight gain: Pilates is a good way to counteract lower activity levels in a patient’s lifestyle, and to build strength without necessarily gaining much weight.  
• Increase confidence: Body confidence, strength, and movement will increase through engaging with Pilates.  

We find that participating in Pilates is a core part of many cancer patients’ and cancer survivors’ mental recovery as well as their physical recovery. No matter how treatments or recovery are going, Pilates can help promote inner strength, resilience, and peace. You can’t control cancer, but you can control how you respond and live in the face of it. 

How Our Fundraiser Helps  

To date, we have raised over 30 thousand dollars for the Juravinski Breast Assessment Centre, which is one of the most advanced breast screening and assessment centres of its kind in Canada. The Centre has multiple specialists on-site, and gives patients a better experience, where they wait less for results and feel less anxiety about the process. Screening and follow-up are available for men and women who are suspected of having breast cancer. Genetic testing and high-risk screening is also available for women. The government does not fund the cutting-edge equipment available at the Centre, but you can through our fundraiser.  

Contact us to donate now to help support cancer patients and survivors in your community.  

Whether you’re new to exercising or just looking to switch things up, Pilates is an excellent option. You might think of it as a tough core workout, but it can be very easily adjusted for those of every skill level and physical fitness level, making Pilates a great option for beginners! If you’re skeptical as to whether Pilates is right for you, here’s everything you need to know.  

What is Pilates?

Pilates was named after its inventor, Joseph Pilates, whose focus was creating an exercise program to support soldiers during the war. It turns out that what he created has much broader applications; Pilates has the ability to support health and wellbeing, as well as to support physiotherapy efforts in injury recovery, and much more.  

Pilates is a low impact-exercise, which means it is not too taxing on joints, nor is it overly focused on cardio-vascular health.  Instead, it focuses on adding muscle, balance, and strength to the core. The core is responsible for much of our posture and balance, so building strength to this area can help improve many posture-related problems, speed up injury recovery, and more.  

Typical beginner Pilates moves will be about engaging the core and the back. Many exercises will stretch the hips, the spine, and the arms and legs. You will be lying, sitting, or standing on a mat when you complete most of these exercises unless you are using a Reformer machine. ABsolute Pilates uses Reformer machines, which can be very helpful to target different muscles on the body and ensure proper form. Don’t be intimidated – they are relatively simple to use, and your instructor will guide you, if you want to use them. Beginners need not feel obligated to jump into using a Reformer machine, mat work will do just fine! 

You will gain flexibility and confidence with the moves as you progress, and you’ll be challenged with increasingly difficult poses. If you already have strong core strength and balance, you may find that you can do more challenging Pilates poses right away.  

What are the Benefits of Pilates?

As a beginner, you will probably see a marked improvement in core strength, which will come with a wide range of benefits. These might include: 

• Mobility: Anyone who has had surgery or an injury will benefit from the boost to mobility that Pilates can bring. By stretching and doing guided, repeated exercises you can improve any joint’s range of motion, especially after that joint has undergone surgery.  

• Posture: Our posture is supported by our core muscles. When you improve the strength in these supportive muscles then you can also reduce the stress on your neck, back, hips and shoulders, sometimes relieving pain in these areas if the pain is partly or entirely stemming from posture-related issues.  
• Balance: Balance will help you every time you move. For seniors especially, the benefits of improved balance are critical. Through Pilates you can prevent falls and feel more secure in a wide range of other activities. 
• Flexibility: Even if you don’t need to improve your mobility after an injury or surgery, you can still benefit from the improved flexibility that Pilates offers.  

Overall, Pilates is a great exercise that can benefit anyone from those beginning their exercise journey, to those who are competitive athletes. Reach out to ABsolute Pilates today to discuss how Pilates could be right for you, or to sign up for a class! 

You can do Pilates without equipment but adding resistance through a Pilates bar can make your workouts even more impactful and help you to build strength even faster. If you need to up the challenge in your Pilates workout and you’re looking at Pilates bars as a solution, you may be a bit overwhelmed by all of the options to choose from. Which is the best bar for your specific purposes? Here are some things to consider when you’re making your decision.

Level of Resistance

As when buying free weights, you want to think about how much resistance the bar and its bands will offer your workout. If you already have great muscle development, bands with high resistance are important for an extra challenge. Most bars have the option to adjust to some degree, by rolling the bands around the bar. However, you’ll still want high quality bands that will provide the optimal challenge for your skill level. The best way to test them is to pull on them in real life, but if you’re buying online you may also be able to find bands that have a weight rating.

Durability

The material of the bar and bands, and the connections between the two, will determine how durable the Pilates bar is and how long it will last. You’ll have to balance durability with cost. Bars made with steel and high-quality metals, and bands made with high quality rubbers will tend to be more expensive, though they’ll be able to handle strenuous workouts for longer. Beware of hollow cords, aluminum bars and cheap-looking plastic connectors, as they’ll likely have a short lifespan.

Comfort

You want to be comfortable during your workout so that you can focus on your form and challenging yourself physically. Pilates bars have many features that can help to make your workout more comfortable. Adjustable, padded foot loops are key. You may also find bars that are padded and offer sweat absorption. Otherwise, hold the bars yourself to compare their relative comfort and find a Pilates bar that suits you.

Height

Many of the bars you buy online will not adjust for people who are on the taller side. Look at the reviews to spot if this is the case for the bars that you’re interested in. In general, bars with straps that aren’t adjustable usually aren’t ideal for people not of average height, whether they’re taller or shorter than the average. If the only way to adjust the bands is to wrap them around the bar, then you may want to look elsewhere to find a bar suited to your stature.

Portability

Don’t be fooled by the online reviews that equate the bar’s weight to its portability. If you’re doing Pilates, you can carry the bar to and from your car. What really matters for portability is if the bar fits in your car or can fold up in order to fit in your vehicle or bike bag. Some bars fold up. Otherwise, you may want to take a measurement of your trunk and ensure the bar will fit in. If you go for a fold-up bar, be sure to read reviews to ensure you’re not sacrificing durability or strength for portability’s sake.

Exercises

If you’re exercising at home, you may be swayed by products that offer exercise guides to show you how to use the bar. Some have paper or digital instructions to teach you new moves. If you’re a beginner to Pilates, a bar that comes with guidance and example exercises may be just what you need to get the ball rolling. Or, use your bar at your Physiotherapy appointments and get professional guidance from Meadowland’s physiotherapists. Don’t have a bar? Join a class at ABsolute Pilates and use our equipment under the watchful eye of certified Pilates instructors!

If you’ve only heard of Pilates as a popular core-based exercise, you’re missing out. Pilates is a wide-ranging form of exercise from which many different disciplines have grown. You might have heard of mat Pilates, reformer Pilates and more. As physiotherapists, we find that clinical Pilates is the most practical and beneficial for our patients.  The original intention behind Pilates was to support rehabilitation for soldiers. Today, clinical Pilates stays true to the original rehabilitation focus of these exercises. Here’s what you need to know about how clinical physiotherapy can help you.  

What Does Clinical Mean? 

Clinical is a word we use a lot in healthcare, which essentially just means the treatment of patients. Clinical Pilates is therefore distinguished by focusing on treating patients instead of just being a fun outlet for exercise. We set clinical goals such as recovering from an injury by rebuilding strength, range of motion, balance, and reducing pain. We might also set the goal of preventing injury, improving work or sport performance, or other goals you might have. We then focus on the clinical Pilates exercises that will help support you in those goals. There’s hard research and knowledge behind which exercises and what regimen we recommend! 

Clinical Pilates must be run by qualified physiotherapists who have the training to assess your needs and create an exercise regimen that will support your goals. Our team will ensure that the exercises are both safe and effective.  

What is Pilates About?

Pilates is a series of exercises focused primarily, but not exclusively, on the core muscles. This helps you gain strength in the supportive muscles that can protect other parts of your body from injury and pain. Clinical Pilates targets the exact areas that you need to improve.  

What Can Clinical Pilates Help With?

Clinical Pilates is highly adaptable and can help those with a range of issues and concerns, including: 

• Back pain: Back pain can be reduced or eliminated with better posture and stronger supportive muscles to take stress off the injured or sore areas.  

• Neck pain: Like back pain, a lot of neck pain is the result of poor posture and loss of strength in supportive core muscles. Clinical Pilates can help improve strength, flexibility, and posture. You will also learn stretches to prevent neck soreness from sitting all day.   
• Rehabilitation: Clinical Pilates can help you recover from surgeries and other medical procedures to regain your full range of motion and strength in the affected areas.   
• Other injuries: Injuries that do not require surgery can benefit from Clinical Pilates.  
• Prevent falls: Especially in the elderly, a lack of strength and balance can lead to falls, which are much more serious as we age. Clinical Pilates can reduce the odds of falls and protect you from injury.  
• Prevent injuries: Workplace injuries and sport injuries can both be prevented with Clinical Pilates.  

The team at ABsolute Pilates can help you decide if clinical Pilates is the right choice to help you meet your physical rehabilitation goals. Reach out to us to discuss your needs today!  

If you start looking for Pilates classes, you’ll soon find that there are at least three main types: Stott, Winsor and Power Pilates. In order to choose the right class for you, you’ll want to understand what each type is and its comparative benefits to the others.

What is Pilates?

All three types of Pilates focus on improving strength, flexibility and posture, with a strong emphasis on the core. Afterall, the core muscles support our limbs and the rest of our everyday movements.

Pilates is typically done in long, but low-impact classes that can be adjusted for beginners or amped up to challenge even the most seasoned professional athletes. From that foundation, each Pilates style brings a unique element to the exercises.

1. Winsor Pilates

When you think of Pilates, you are probably thinking of Winsor Pilates. Mary Winsor created this style, and she is credited with popularizing the exercise. Her DVDs were sold nationwide and featured her and her team in colorful 80’s style workout gear.

Winsor Pilates focuses on fun and flexibility more than a challenging workout. As with most forms of Pilates, Winsor’s exercises prioritize the core muscles, but also provide a shorter and less intense class.

2. Power Pilates

Power Pilates is commonly viewed as a return to the original intention of Joseph Pilates, the creator of the exercise program. In the 1980s, Romana Kryzanowska was a Pilates instructor at the original studio where Joseph taught. Some of the instructors that Kryzanowska trained became the first Power Pilates instructors (one was Mary Winsor).

Power Pilates instructors focused on balance, supporting the spine, and efficient movement in intense workouts. Power Pilates is considered “classical” and rejects the modern changes that Winsor brought to Pilates.

3. Stott Pilates

Stott Pilates is the newest form of Pilates. While it is grounded in the initial theory from Joseph Pilates, it also incorporates modern understanding about physical rehabilitation and performance. Stott Pilates was also designed to be a complete exercise program that offers cardiovascular training as well as strength training. That means you don’t necessarily need to do any other activity to improve your strength and balance, though it can complement other forms of exercise.

Stott Pilates improves on other forms of Pilates in several ways, including:

• Three-dimensional movement: While other forms of Pilates neglect some movements, Stott Pilates ensures you maintain a full range of motion.
• Focus on joint muscles: Instead of just focusing on the core, Stott Pilate instructors know that the muscles around the joints are also key for better movement and balance. We work on these muscles.
• Corrects over-training: By adding cardiovascular training and focusing on exercising both sides of the body equally, Stott Pilates corrects over-training.

Visit Absolute Pilates for Stott Pilates

At Absolute Pilates we offer Stott Pilates because we believe the program gives our clients a more complete, effective and safe exercise regimen. This flexible Pilates style is perfect for everyone, from pregnant women to seniors to professional athletes. All you need is guidance from an experienced, registered Stott Pilates instructor.

Contact us today for more information on our Pilates classes.

Pilates might be best known for increasing your strength, especially in your core muscles. However, it also helps women burn off excess calories and therefore manage their weight. The great thing about trying Pilates for weight management is that it’s an accessible exercise.

Truly, no matter your fitness level, Pilates will challenge you to burn fat. Those who have chronic pain or other disorders can easily modify Pilates to be comfortable, while athletes at peak performance can still find movements that challenge them.

At Absolute Pilates, we have experience modifying Pilates routines and intensifying them for advanced Pilates participants. We find that some moves are better suited for burning fat and managing weight than others, and we want to share those moves with you.

The Best Pilates Moves for Weight Management

1. Knee Up/Heel Up

• Step One: From standing, keep your elbows bent and at your side. Begin jogging.
• Step Two: While jogging, for eight leg movements, raise your knee in front of you to hip height.
• Step Three: While jogging, stop knee ups and start extending your legs back to kick your bottom, eight times. Do not lift your knees and attempt a kick at the same time, only alternate the movements.

2. Crisscross

• Step One: Lay on your back. Place your hands behind your head and lift. Pull your knees to your chest.
• Step Two: On the exhale, move to touch your right elbow with your left knee. Your hands should stay behind your head, and your right leg should straighten for balance.
• Step Three: Slowly return to the start position. Switch sides, reaching your left elbow to touch your right knee.
• Step Four: Combine the movements and complete five sets of twists.

3. Corkscrew

• Step One: Lay flat on your back. Extend your arms straight out at your sides. Turn your palms to the floor so you can use them for support.
• Step Two: With your legs straight, press them together, engaging the muscles from calf to rear.
• Step Three: Point your toes and lift your legs, still pressing them together. Use your arms and shoulders for balance. Do not let your weight rest on your neck.
• Step Four: Lift so your glutes aren’t touching the floor. Lean slightly right and move your legs right, then left in a circle.
• Step Five: Return your legs to the floor. Raise them again and perform a circle as before, but first leaning left, so the circle is in the opposite direction.
• Step Six: Repeat each circle four times, alternating each time.

Attend Pilates Classes at Absolute Pilates

While you can always practice these Pilates moves at home, it’s much more motivational and fun to take part in a class. Plus, our experienced Pilates instructors can help guide you to get the most out of the class, whether you’re looking for weight management or other Pilates benefits. Contact us today for more information about our classes and how to register.