Author: Priya Tew

Strong Sides, Strong Cores.

Priya Tew

Over the past couple of weeks I’ve been shifting the focus in my classes. We’ve focused more on the sides of the body, thinking about these being “long and strong”, about them being “heavy and holding you down on the mat” and about “lifting from the sides of the body”.

It’s been an interesting experiment and has led to some great feedback of people feeling they have worked harder or reporting their obliques have been aching a couple of days after class.

Sometimes we can over-focus on the core muscles and forget about the rest of the body. Bringing that body awareness to the obliques just makes the exercises slightly different and can make you more effective.

So if you want to try a slightly different emphasis give it a go…. even in your day to day activities focus on keeping the sides of the body and the waist muscles lengthened, tall and strong. Think about not “squidging” in the sides but standing tall. Draw in the core muscles as well and see how you feel.

Muscles of the Trunk

Antenatal Pilates Clothing Review.

Priya Tew

I recently found Mums 2 be Fitwear on Twitter, perfect timing seeing as I’m now 20 weeks pregnant. Having chatted to them they seemed like a lovely company so I agreed to review their clothing. With the amount of classes I teach it’s important to have clothes that support me, show my body shape and make me feel good too.

Very quickly Mums to Be Fitwear sent me a top and some below the knee leggings in black. These clothes are lovely in terms of their look, feel and quality. I couldn’t want to try them out.

As a fitness instructor I currently teach Step Aerobics and Pilates (3 being antenatal) classes plus I attend ballet. So from cardio work to strength, core, dancing and flexibility, I’ve tested these clothes out.

Mums 2 B Fitwear

My verdict?

I absolutely love the leggings. They stretch very comfortably over my bump and I can tell these will be a staple in my wardrobe throughout my pregnancy. They feel soft to the touch and fit my calves nicely. They could also be comfortably worn just around the house or for a sport look out and about.

The top I really like the look of and the feel but I found it is slightly too high cut under the arms. I found this slightly uncomfortable for Step Aerobics but fine for Pilates. The rest of the top is very flattering and fits very well. I wonder if I just need a slightly larger size as although I am usually a size 8 my boobs have certainly grown a lot more than they did in my first pregnancy!

Overall I would highly recommend these clothes, especially the over the bump style trousers.

From Bump to Birth, It’s a Wrap. Antenatal DVD.

Priya Tew

Wow what a day. I’ve been filming the new Pilates with Priya DVD, as I’m currently pregnant it made sense to make an antenatal DVD. Personally I found Pilates kept me well in pregnancy. I have a tendency to suffer from lower back pain when pregnant and Pilates is such a help for that. I was only teaching 1 class a week during my last pregnancy so was doing my own pregnancy pilates each night.

We now have 3 Antenatal classes running a week and it’s a joy to see so many pregnant ladies stay fit and strong throughout their journey. I’m currently 18 weeks pregnant with number 2 and am teaching 11 Pilates classes a week at present, it’s certainly keeping me toned and those aches and pains are staying away.

So as so many in my classes have said how helping Antenatal Pilates has been to them….. we took the hint and the new DVD will be coming out soon! Today we had 3 cameras, 2 sets of lights, 2 camera men and me, all in my little studio. It seemed to go well, but I haven’t seen any of it yet – looking forward to that bit 😉 The DVD includes a standing warm-up, some exercises seated either on  gym ball or a chair, exercises in hands and knees and lying on the side. It’s designed to strengthen the core and the pelvis, support the lower back and help prepare ladies for labour whilst keeping them well in pregnancy.

So if you are pregnant or know any one who is – then watch out for our DVD, coming very soon.

Pilates, Height and Heels.

Priya Tew

I used to be a heels addict. I seriously lived in them.Being married to a man who is over 6 foot meant I pretty much had to in order to get to a sensible height beside him. I found heels themselves quite comfortable but when in flats for too long I always got back ache…. now I know why and what I was doing to my pelvis and hamstrings – they were TIGHT!

So after giving birth to a small one and then launching into a Pilates business I have had no time to wear my heels and little need for them. I know now why… it’s not just the fact that I am either chasing a toddler around the place, crawling on my hands and knees or barefoot in the studio…… Pilates itself has stretched me. I’ve literally grown 4cm! Yes really. I was dubious and made the nurse check 4 times, however I’ve been trained in taking heights and she was doing it perfectly. I’ve gone from 164cm to 168cm in 2 years.

Height Measure
Height Measure

Suddenly I can see why I feel comfortable without my heels. It’s certainly not the main reason most people would take up Pilates but it is a good by-product if you want a little extra height 🙂

 

Pelvic Girdle Pain and Pilates.

Priya Tew

Working with pregnant ladies I often end up advising and chatting about pelvic pain. I also have a few other non-pregnant ladies with this type of pain, who had this type of pain in pregnancy and it’s continued after birth.

Pelvic Girdle Pain (PGP) has been renamed Symphysis Pubis Dysfunction. Big terms for pain in the joint that make up the pelvis, the syphysis pubis joint and the front and the sacroiliac joint at the back. Pain can be felt in the lower back, groin, thighs, hips and pelvic floor. This can lead to pain walking, climbing the stairs, getting in/out of the car and bath, straddling, turning in bed and standing on one leg.

Pilates with Priya: The Pelvis

There are many reasons suggested as to why this pain can occur, in some cases the pelvic joints can be damaged or weak, there could be a biomechanical problem or it could be due to hormones. Between 14-22% of pregnant ladies get PGP and in many it is a random thing that cannot be predicted!

Pilates can really help prevent and minimise PGP. In my ante-natal classes we focus on strengthening the muscles above and below the pelvis, so helping the pelvis remain strong. We strengthen the core muscles and also muscles in the thighs, legs and bottom. For example a pelvic tilt or small roll up can strengthen the core and modified squats and oysters can strengthen the gluts and thighs muscles.

If you get pelvic pain then here are my top tips:
See a physiotherapist. In Southampton you can self-refer to the obstetric physio, which is an amazing thing. the midwifes will pass on the number to you. A physio will assess your pain, range of function and possibly realign your pelvis.
Once you have seen the physio, then Pilates exercises can help strengthen you to minimise any further pain. Try a one to one session for some specially tailored exercises to do at home or attend a class.
Remain active within the limits of your pain, keeping active is important and will help, but obviously you don’t want to be in constant pain, so you will need to judge how much you can do.
Avoid activities that make it worse, standing on one leg often does this or having the legs too wide apart. Try keeping some activites seated.
Using a pillow between your legs when sleeping can provide relief for some ladies.
Ask for help when you need it!

Priya will be releasing her own worksheets to help with this area and her own Pilates in Pregnancy DVD very soon, contact us to pre-order.

To book a one to one session click here.

How to get a six pack and recover from diastasis recti.

Priya Tew

Sit-ups, or any variation of this movement where you go into forward flexion eg when lying on your back, you bring your torso towards your knees to work the six pack muscle (called the Rectus Abdominus or RA), is considered a NO-NO for postnatal women, ladies post hysterectomy after some types of abdominal surgery, in those with abdominal doming or in diastasis recti (seperated tummy muscles).  This isn’t limited to women, lifting heavy weights can cause it to happen in men too. Performing this exercise can cause more harm than good.  So, if you’ve any of the above conditions and you’re doing sit ups, STOP them immediately.

How do you strengthen your abdominals? Pilates!!!

The first thing we need to do regarding this area is actually focus on strengthening your pelvic floor which is a bit like a sling of muscles supporting you from underneath, then locate the deep abdominal muscles which lie under your six-pack/R.A muscle.  These deep muscles are known as the Transversus Abdominis (TA). If you work on strengthening the deepest muscles first, then focus on the next layer, then the next layer after that, then your abdominals will re-align to their original structure.

Sit-ups strengthen and work the R.A.  During pregnancy with diastasis recti and after some surgeries, we know that this muscle has lengthened and separated.  If you don’t have a solid foundation underneath this six-pack muscle before you work  then sit-ups will actually make your separation worse, because you’re forcing the muscle to strengthen, when it’s still in a weakened, separated state.  The amount of abdominal pressure placed on the six-pack muscle when performing a sit-up, forces it to separate further apart.

The best type of exercise to do for your abdominals, postnatally is Pilates-based.  Pilates focuses on your pelvic floor and TA. As an instructor I’d focus on strengtheing your core first and then later on work on those sit ups to shorten the RA muscles.

So, I hear you ask: “Why do people do sit-ups?”.  Well, in most cases, people do sit-ups in the hope that they will get themselves a toned, flat stomach and a noticeable six-pack.  However I’d debate this, often sit-ups are not performed safely and unless you are super leaned  with a strong core, they aren’t going to work.

So, to get a six-pack, there are three things you need to do: a) clean up your diet, b) make fat-burning exercise part of your routine (the best way to burn fat, is to build lean muscle eg weight/resistance training), and c) work your pelvic floor and TA by doing Pilates.

Pilates with Priya: Some photo of our classes in 2013

2013 A New Year and New Classes

Priya Tew

WOWSERS, I mean literally WOWSERS! We have been overwhelmed with the number of new Pilates enquiries, you lot are fitness crazy at present, it’s almost as if it’s the start of the New Year and there are some Resolutions being made…..oh hang on, that just may be it 😉

Before I get swept up in the excitement I wanted to say a HUGE THANKYOU to all of you who have been faithfully coming to classes over the past year. It’s been a real journey this year and we’ve just been riding the wave and seeing where it goes. It turns out that there is a lot of Pilates love around and as it is a complete pleasure running classes for such lovely people we are putting on new ones.

Pilates with Priya: Some photo of our classes in 2013
Pilates with Priya: Some photo of our classes in 2012

To start off 2013 we are running:

Sun 10-10.45am Beginners class  (FULL for Jan)

Wed 5-6pm Beginners class at EXILE Gym, Shirley.

Thurs 7-7.45pm  Beginners class (FULL for Jan)

Thurs 11.30-12.15 Post natal class for mums and babies

 

If there is enough interest we’d also love to put on :

Wed 9.45-10.15 Toddler Ballet

Please spread the word for us and we so appreciate your support!

 

 

FLASH SALE for 2013

Priya Tew

Today only we are having a FLASH SALE. Our DVD is on offer for just ÂŁ5 plus P&P. Madness I know!

So if you want to get toned, trim and strong for 2013, get a copy quick, quick, quick.

Use code #pwp13  in the coupon box.

Pilates for Posture

Priya Tew

It’s amazing. The more I do Pilates, the more I learn and the more I learn, the more I fall in love with it all over again.

This week I’ve been tired. Toddler is teething and waking in the night. My health isn’t in the best of places. Teaching 10 Pilates classes plus 2 Step and some one to one sessions has felt like it should be too much. You know what – it has actually refreshed me and held me together.

My aches, pains, clicks and gripes usually get soothed and sorted by Pilates. Some of that is down to working hard, but a lot of that is down to the posture and poise I automatically adopt in class and when thinking about Pilates.

How many of you hunch over a desk, walk around with your pelvis/bum stuck out or cross your legs a lot? It all leads to tightness in some areas and lengthened, weak muscles in other areas. As an instructor I’m quite in tune with my body….most of the time. But at the end of a busy day when I’m tired my weaknesses slip through – I know I stick my pelvis out, am slightly lordotic and tense my shoulders. It’s a continual work in progress to counteract it all, but when I do, the results are noticeable. I feel more relaxed, less stressed and habe no back pain!

Think about your poise…..how do you sit…..how do you walk…..how do you stand…..? Is your body aligned (a plumb line from ear, through shoulder, through knee to ankle), is your pelvis in neutral, are your hips level, your shoulders relaxed? Release that tension.

NCT Nearly New Sale and Us

Priya Tew

Today we had a trade stand at the Southampton Nearly New Sale…. probably doesn’t sound that exciting, but it was the first time we had done something like this.

I’ll be honest….James did all the hard work, he got all the literature, DVD’s and forms together. I just turned up with a toddler and a smile on my face, did my thing of chatting, demonstrating moves and chasing a small girl around.

We’re such a small business, we don’t yet have lots of fancy giant posters, stands or amazing things to give away, but we do love to talk to people and help them. This morning it was lots of chatter about pelvic girdle pain, weaning and tummies!

As a result it looks like our antenatal classes will be full and overflowing, great news as a lot of our current mummies to be are about to give birth. I also sold a few DVD’s and hopefully we may have got some interested in our Weaning EBook – Baby Breakfasts.

A lovely morning, talking to lovely people. Thankyou to all who said Hello. The added bonus – meeting some of our Pilates babies and seeing their mummies!!