In this week’s Pilates class, we will continue to build on the foundation exercises, while slowly increasing the intensity. “There’s still a focus on the pelvic floor as we know that the stronger your pelvic floor, the more support your whole body will have as you prepare for pregnancy, and the faster you will ‘bounce back’ after birth,” says Pilates Instructor, Fiona.
Each week, we will build on the previous class and gradually progress and incorporate more and more advanced, strengthening moves. This is a full 40-minute class so take the time to watch the slow stretch sequence here to warm up and lay the foundations for the weeks to come.
Here’s a snippet of a few of the exercises we will perform in class 1.
Seated Pelvic Floor Exercise
The Seated Pelvic Floor is a fundamental exercise in Pilates, as it helps build awareness and strength of your pelvic floor. This exercise also demonstrates the connection between breath, movement of the diaphragm and the pelvic floor. Don’t be fooled – although it doesn’t look like much, the focus is all on internal movement!
The Bridge with Heel Raises
This move is a variation on last week’s exercise and concentrates spine articulation to help reduce pressure on the lower back by moving the spine, connecting the breath, working your deep stabilisers, strengthening the glutes and hamstrings, and opening the hips at the same time. Fiona adds, “A gentle rotated stretch after this exercise will allow your body to drop the tension and lengthens all the major muscle groups in your body.”
Oh My, Obliques
This move is an advancement on the chest lifts that were introduced last week, and challenges your oblique abdominal muscles, Transversus Abdominis, pelvic floor and deep stabilisers. Do 10 receptions on each side and prepare to feel the burn!