What is Mat Pilates and why should you do it?

Mat Pilates is performed on the ground using a Pilates mat, often alongside other equipment including Therabands, Magic Circles and Pilates balls.

A Mat Pilates workout is no doubt challenging, but it provides a fantastic opportunity to tone and condition the deeper muscles of the body. The classes provide a full body workout. An instructor will guide you through conditioning exercises for the entire body in particularly the abdominals, arms, legs and glutes.

Mat Pilates lengthens and tones the body, however it is not only beneficial for the superficial outcome, but for learning how to use the correct muscles to avoid injury. The classes also work on your breathing to best compliment the movement, a great way to set you up for the day ahead or to de-stress at the end of the day.

At Balance & Control Pilates Studio as the classes have limited numbers, and are smaller than at many other group fitness centres, we have the opportunity to cater the classes to what our clients want to work on.

There is also a friendly, casual environment in a group class. We welcome people of different walks of life and Pilates experience levels.To see our Mat Pilates timetable, click here to head to our Mat and Allegro page.

 

Today. 20th October is International Osteoporosis Day.  

We love being able to play our part in developing awareness of Osteoporosis, and are privileged to work regularly with the Osteoporosis population in managing the effects of Osteoporosis.  The widely adaptable scope of Pilates allows for modifications of the program to apply gentle exercises to strengthen and align bones and muscles into optimal function.

Below are some quick Osteoporisis FAQ’s to identify if you are at risk of developing osteoporosis.  If you or anyone you know could fit into this category, you may be able to benefit from Pilates at Balance & Control Pilates.  Let us know via the contact page.

Are you at risk of developing osteoporosis?

What are risk factors for osteoporosis?

• A history of fractures
• Loss of height in the last decade
• Early menopause in women
• Low testosterone in men
• Gut absorption problems
• Thyroid conditions
• Rheumatoid arthritis
• Long-term steroid use
• A very low body mass

Who should be screened by their GP?

• Any woman over age 65
• Any man over 70

What can you do about prevention and therapy for bone thinning?

• Calcium and Vit D supplements
• Walking at least 30 minutes daily
• Resistance Exercise at least 3times each week for 30 mins
• Stop/ Reduce alcohol and smoking
• Reduce carbonated beverages
• Reduce salt intake

How does Pilates help?

• Pilates uses body weight and springs for resistance exercise.
• Pilates helps you improve your
• posture, balance and co-ordination, muscle strength, and bone density.
• Research has established that variety of exercise is important for bone density.

 

Further information is available at

www.osteoporosis.org.au

www.worldosteoporosisday.org

 

By now you may have had a read of our initial blog- Breathing in Pilates Part One, and gathered that breathing is inextricably linked to your Pilates practice. In this blog we will go into further detail about how to breathe to make the most of your practice.

Learning to Breathe Properly

1. Lie on your back with your knees bent and your feet flat on the floor. (Although you can do this exercise while sitting or standing, it’s easiest to practice by lying down at first.)
2. Place your hands on your abdomen.
3. Breathe in through your nose, counting to four. Picture a balloon in your belly that you’re inflating with the air you are inhaling. Your hands should rise as your abdomen fills with air.
4. Hold the breath for a few seconds.
5. Exhale slowly through your mouth, counting to four. Picture letting the air out of your belly balloon. Your hands should go down as your abdomen deflates.

Practice this exercise for a minimum of five minutes at a time, at least two or three times a day. You’ve probably been breathing improperly for a long time, so it may take awhile to retrain your body to breathe properly without you thinking about it. Some exercise techniques such as yoga, Pilates, and tai chi stress proper breathing techniques and can be particularly helpful in training your body to breathe correctly.

Proper vs. Improper Breathing

Breathing affects virtually every part of the body. It oxygenates the body, revitalizing organs, cells and tissues. Breathing properly:

• Fuels energy production
• Improves focus and concentration
• Eliminates toxins
• Strengthens the immune system
• Improves bowel function
• Reduces stress, tension and anxiety
• Increases feelings of calmness and relaxation
• Can lower blood pressure
• Increases metabolism, aiding in digestion and weight loss.