Priya Tew | Pilates with Priya

The best exercises for your bum!

13 April, 2016 Priya Tew

A wonderful review of the scientific literature was carried out looking at the research between 1966-2010 on glut activation in certain exercises.

Let’s just recap first, where are the gluteal muscles? Well, they are your bum muscles. Gluteus maximus is the largest muscle in the whole body and the one that you think about when you shake your booty. It has attachments on the hip, the sacrum and the coccyx. It inserts onto the IT band and the inner thigh muscles. It’s role is to extend the thigh backwards, such as rising up from a squat.

Gluteus medius is higher up and sometimes I find people confuse this with their lower back because it does attach there. It helps move the thigh out to the side and rotate the thigh.

Poor posture often leads these muscles weak as can too much sitting! So building in some glut activation exercises is important. If you come to one of our pilates classes then you will be working those muscles in a shoulder bridge, an oyster, a squat or swimming for example.

Back to the research. They found the following exercises have the best activation of glut max:

Forward step up
Single leg deadlift
Single leg squat
Wall squat
4 point kneel with opposite arm and leg lift

The glut med exercises giving the most muscle contraction were:

Side bridge to neutral
Single leg squat
Single leg deadlift
Side lying hip addiction (leg lift)
Wall squat

This is not to say other exercises are redundant as sometimes we need to start with lower level exercises and build up. But it does make interesting reading and highlights the role of squats and bridges 🙂 2 of my fav exercises.

If you like to multitask then exercises that worked both gluteus medium and gluteus maximus at once:

Single leg squat, single leg deadlift, wall squat and forward step-up.

Here are some good starter exercises to try out:

Step ups, use your bottom step at home and step up and down.

Swiss ball or pilates soft ball squat against the wall with the ball behind your back.

Shoulder bridge making sure you squeeze and activate the bum muscles.

A Man’s Pilates Journey and a Challenge for you.

2 August, 2024 Priya Tew

It’s been a while since my last Blog.

I am still regularly attending classes, and loving it. 😉 The only week I have missed, was when I was in Spain for a family holiday…the commitment is paying off. I am starting to see the benefits.

I look forward to Wednesday evenings. It is a time where I can focus on my back, my posture, and relax from a busy day. It’s lovely to take part in a class myself and experience how the studio feels as a punter.
Firstly, as I mentioned in my last Blog, my Hamstrings are TIGHT. Jo reminds me of this, and it seems like the exercises are set to “…test James…” – or am I just paranoid? The sign of a good instructor – one who knows her classes well.

The Challenge:

I find that using the Bands are very useful, such a great tool for stretching.
I am going to set myself a challenge in the coming week – stretch each morning, to set me up for the day. Just a few minutes, but it will reduce my back pain, and loosen my muscles.
Will you join me in this challenge? Go on… you know it will make a difference. If you need a band then we have these available in the studio.

I banter with Jo, but ultimately, I know this is a part of me that I need to work on.
I probably drive more than I should do…definitely sit down more than I should (this is not a time for Priya to comment!), and sit on the wrong types of chairs, using my laptop for writing emails, social media updates, and suchlike…

So again – more walking to do the school-run, sitting square in the chairs, and generally being more active.
Today I was preparing some of the veg beds, so got some Vitamin D, some fresh air, and some exercise. Was only about 30 minutes, but it was 30mins more than the day before, so that is a bonus in my books. 😉

I have found that over the last few months, I have consciously thought about my posture more. And now I am training as a Massage Therapist, it is important I continue my focus on that.

I hear from others over the years, that the classes are ‘hard work’, and I can completely agree with that. What I knew before I started my Pilates Journey, was that the speed of repetition was not the key. It was the way the repetition was done. When I say that, I mean, 20 fast reps could be less beneficial that 10 slow reps. Core Strength is built in keeping the muscles engaged, and working.

I love the relaxation that class gives me and have been surprised by how much work Pilates actually is. That feeling the morning after when my muscles tell me Jo has worked them hard – it’s quite rewarding.

Have a great week, and remember, stretch those Hamstrings. 😉

PS – We sell Bands in the Studio – just ask Priya for one.

Mummyhood, 8 ways to look after YOU.

3 March, 2016 Priya Tew

Being a mum is amazing, it teaches you so much about yourself, it challenges you the furthest you have probably ever been challenged. There can be moments of joy, fear, hilarity, excitement, frustration and annoyance all in one hour. Your little ones are the most amazing gift and a true miracle to watch them grow.

So it is not surprising that in the midst of all the hard work of mummy hood that YOU, the mummy, can be the one that gets forgotten. Perhaps you don’t have time to eat properly, you aren’t getting proper sleep, you don’t have the time to look after yourself and there is very little You time.

The problem is your body is in recovery. For 9 month it has carried and nurtured a growing baby. That’s a lot of work. Your body has provided nutrition, your muscles have been stretched and strained by carrying the extra weight, your breathing has even adapted and your blood flow. Your hormones have been altered. Then you have given birth. No small feat, in fact a massive achievement and a massive ordeal for the body to then recover from. Mums are expected to spring back to full form in a matter of weeks – but it can take the body a good 9 months to a year to recover nutritionally, hormonally and in strength.

So how can you help yourself?

Nourish yourself with nutritious and delicious food. It can feel like the last thing you have time to do but the inside of your body is your powerhouse. If you are not sustaining yourself then you will not be able to look after anyone else well.

Base your meals around: good lean protein sources, wholegrains and fruit and vegetables. Plan your meals out, there is nothing worse than being starving hungry, having little time to cook and now having a clue what you are going to make.

Meal plan like a goddess: I like to meal plan on a Sunday and then bulk cook – cooking 2-3 meals in one hit works for me as it means it can all be done in a hour or so, I do all the mess, chopping and clearing up at once and can stock up my freezer too. For example today I have made a large batch of minced beef : half for a lasagne, half for the freezer, then a chicken soup using the chicken carcass and some roasted vegetable pasta sauce. So I have meals for Mon, Tues and Wed then on Thurs we may eat a meal from the freezer and Friday is a relaxed affair in our house so may be baked sweet potatoes with tuna and salad. If you ned some help there are 2 meal planners you can download here.

Step away from the chocolate cake: Snack instead on proteins (nuts, seeds, yoghurt, hummus, egg muffins) and fruit/veggies. It can be hard to break the habit but it will make you feel better. Find a system that works for you – make up snack boxes ahead of time, buy in ready made snack boxes, bulk bake healthy snacks such as healthy oaty bars or my banana muffins. For that sweet treat switch over to a little bit of dark chocolate, you won’t eat as much of it and it is packed with antioxidants.

Say goodbye to the caffeine and sugar rush club. It can make you feel better initially but it really doesn’t give you long lasting energy or health. Eating protein and low glycaemic index foods such as oats will lead to you having more sustained energy levels, more stable mood and will help regulate your appetite.

Sleep is queen bee. Having had 2 babies who did not sleep well I know what a nightmare sleep deprivation is. Literal torture, your brain doesn’t function properly, your appetite steps up a gear, you are cranky and still have a whole day to get through. Find a way to get some sleep in, see if you can take it in turns with your partner or have a family member help in the day so you can nap. That magical word, nap!

Wine o’clock. Maybe this should be whine o’clock?! You know that 5/6pm moment when it’s all just too much and you wish bedtime would hurry it’s ass up? That’s the point I want a glass of something. I don’t see anything wrong with a glass of wine now and again, but it’s remembering that it is also a toxin and when your body is trying to recover you don’t want to overload it with other work to do. So enjoy that glass of wine, but don’t go OTT.

Relaxation Time. Now this I struggle with. Somehow, building in regular time for you to unwind and relax is vital. When your stress levels are high you respond to things differently. Try using a meditation app such as Headspace, go swimming, get your nails done, read a new book, go for a walk – whatever you can manage. Just do something that calms, chills and centres you.

Mummies, you are amazing. Your bodies are amazing. Go love them, nourish them and enjoy your babies.

Look out for my next post on postnatal nutrition – the micro’s and macro’s.

Smartphones, chintucks and posture

12 February, 2016 Priya Tew

There is no getting away from the world of smartphones and laptops these days, I’m writing this post on my laptop, with my smart phone beside me, so I’m certainly no techno-phobe. However, due to my training and the work I do, my eye is probably more tuned into posture. I can still get lulled into bad posture at the end of the day, the body is tired and there is still work to be done…. working on the sofa is an attractive option. I usually end up working on the floor. Too much pilates ruins oneself. the floor is where I am most comfortable!

So what are the issues?

Smart Phone Chin. Yes this really is a thing. We are talking about looking down at the screen of your phone as it is held in your hand. That bent neck may not feel like a problem, but over time:
the following can happen:

The facial skin can sag due to a loss in the elasticity in the muscles of the neck.
The neck muscles shorten, pulling on the jaw leading to a droopy jawline.
A crease can develop just above the collar bone from bending of the neck.
Marionette lines can appear from the corners of the mouth, down to your chin.
A double chin may occur.
Neck and shoulder pain.
Rounded shoulders cause upper back muscles to overstretch and chest muscles to tighten.

How? Well tilting your head forward means more force on the neck and shoulders. For example, a 12 lb head tilted forward by 3 inches causes almost 3 times the amount of pressure on the neck, head and upper back muscles. This means that 12lb head can feel like 48lb to your poor overworked upper body.

P.S I am pregnant in this picture, the bump is not part of the smart phone look!

6 Strategies to Help:

Obviously the best thing to do is to no longer use your smartphone. JOKING. That is not possible. In America people are having Botox and cosmetic surgery to fix things. A “ChinPlant” is becoming increasingly popular. Let’s hope that doesn’t take off in the UK.

I’ve a better idea. How about changing your posture? It’s cheaper, will help with neck and shoulder pain and is also long-lasting.

1. Bring your phone to eye level instead of tilting your head. Keep your neck long and check you are not rounding your shoulders.
2. Change positions regularly when using a laptop. Try standing, sitting at a desk, using a kneeling chair and working on the floor.
3. Use a hands free headset for calls.
4. The chin tuck exercise. Stand/Sit in a neutral posture. Long neck, ribcage dropped, shoulders down in the spine, chin level. Place 2 fingers on your chin, push gently so you tuck your chin and move your head back. Hold for 5 seconds. Repeat 10 times. This works well sat with a cushion or head rest behind you so you can feel the head moving back into it.

5. Wall Angels. Stand 4 inches away with your back to the wall. Your bum, spine and head are against the wall. Stand in neutral posture, engage the core and bring both arms up, with your elbows still in your line of vision. Breath out and bend your elbows so your shoulder blades slide down in your back and you feel a release in the upper spine.

6. Pectoral release. Stand in front to and to the side of a door frame. Place your hand on the door frame with your arm behind you. Turn away from your arm and release in your pectorals, your chest muscles.

3 Pilates Myths

31 January, 2016 Priya Tew

Pilates will lead to weight loss

A myth and not a myth. Working hard at Pilates several times a week will help with weight loss and will help keep you strong, toned and lean. However most people will only do 1 class a week.

Pilates will burn calories, but not as many as other forms of exercise. Like all forms of exercise you get out what put in. A pilates class can be hard work, leaving you with an elevated heart rate and a warm glow. Or you can do a class that is more for relaxation and gentler core work. Both will provide benefits, the former will lead to greater calorie burning.

Doing Pilates once a week will not lead to weight loss on it’s own. However as part of a co-ordinated approach, with a healthy eating plan and other exercise it will definitely help. It acts as the foundation for other exercises and gives you that core strengthen and abdominal definition.

I also remember working with one overweight lady who proudly told me how her husband had commented that he could now see her abdominals. What had happened? She hadn’t dramatically lost weight but her core was stronger and that line of definition was her obliques.

Pilates is only for girls

Ummmm No. Pilates was designed by a man and used initially mainly for men. Joseph Pilates used his new exercises to help soldiers rehabilitate after war injuries. Later on Pilates was embraced by the dancing world and became seen as more of a female exercise programme. It was hijacked by the women. A smart move by them but the men are missing out!

Plenty of male athletes use Pilates as part of their training. In fact it is now being used by football clubs and rugby teams in their warms ups and strengthening routines. If you need core strength, flexibility and function, you need Pilates.

Our mat classes incorporate whole body exercises such as The Press Up and Leg Pull Back. These go down well with our male clients, but I also find they love to stretch and really need to do so. I’ve worked with manual labourers, businessmen and sports players. We are so fortunate that we now get a range of men into our classes and it adds a really nice vibe.

After years of me teaching Pilates my husband has recently taken the plunge and is now taking classes, no not taught by his wife 😉 He is hooked and never misses his weekly class.

Pilates is just for the abdominals

Pilates is definitely for the abdominals, but that is not all it does. Since jumping into running a studio and teaching pretty much daily I have noticed a huge difference in my body. Yes, I have abdominals with nice definition (when I’m not pregnant!), but my whole physique is leaner, more toned and I am stronger. Which for me is so much needed when I’m lifting children and running a busy business. My aches and pains are kept under control as I know how to fix myself, I know which muscles need a stretch, which need a strengthen and what I need to correct in my posture.

You may get abs of steel from Pilates, but you will get so so much more than that. When a client can suddenly touch their toes or do an exercise they couldn’t do for the first time, it is exciting, suddenly they see a change in their body.

Pilates will help you do your everyday life better and stronger.

After Baby it is time to Nourish YOU.

17 January, 2016 Priya Tew

The problem is your body is in recovery. For 9 months it has carried and nurtured a growing baby. That’s a lot of work. Your body has provided nutrition, your muscles have been stretched and strained by carrying the extra weight, your breathing has even adapted and your blood flow. Your hormones have been altered. Then you have given birth. No small feat, in fact a massive achievement and a massive ordeal for the body to then recover from. Mums are expected to spring back to full form in a matter of weeks – but it can take the body a good 9 months to a year to recover nutritionally, hormonally and in strength.

So how can you help yourself?

Stop the chocolate cake: Snack instead on proteins (nuts, seeds, yoghurt, hummus, egg muffins) and fruit/veggies. It can be hard to break the habit but it will make you feel better. Find a system that works for you – make up snack boxes ahead of time, buy in ready made snack boxes, bulk bake healthy snacks such as healthy oaty bars or my Cocao Power Balls. For that sweet treat switch over to a little bit of dark chocolate, you won’t eat as much of it and it is packed with antioxidants.

Move away from the caffeine and sugar rush club. It can make you feel better initially but it really doesn’t give you long lasting energy or health. Eating protein and low glycaemic index foods such as oats will lead to you having more sustained energy levels, more stable mood and will help regulate your appetite.

Sleep is the queen. Having had 2 babies who did not sleep well I know what a nightmare sleep deprivation is. Literal torture, your brain doesn’t function properly, your appetite steps up a gear, you are cranky and still have a whole day to get through. Find a way to get a decent nights sleep in, see if you can take it in turns with your partner or have a family member help in the day so you can nap. That magical work, nap!

Relaxation Hour. Well you may not have an hour, but building in regular time for you to unwind and relax is vital. When your stress levels are high you respond to things differently. Try using a meditation app such as Headspace, go swimming, get your nails done, read a new book, go for a walk – whatever you can manage. Just do something that calms, chills and centres you.

Mummies, you are amazing. Your bodies are amazing. Go love them, nourish them and enjoy your babies.

Look out for my next post on postnatal nutrition – the micro’s and macro’s.

Third Time Lucky? How do you need to look after you?

3 January, 2016 Priya Tew

Oh my days.

I can’t quite believe we are doing this again, but we are. Pregnant for the THIRD time.

It’s all feeling quite real now as there is a definite bump and lots of baby movements.

I’m filled with a lot of excitement as I LOVE being a mummy, having the chance to nurture, feed and look after a baby again is totally amazing. With my boy I kept having sad moments of “What if this is the last time I get to do this”. Well it wasn’t 😉

However also the apprehension of how will it be having 3 small people to chase? I know I won’t have enough hands to hold theirs all at once. How long will it take to get out of the house? How many bags of snacks, clothes, nappies, toys and random items will I have to carry with me? How on earth will my poor body fare?

After baby 1 I definitely bounced back pretty quickly.

Baby 2 I had diastasis Recti, just a small one but it took 6 months to heal. I went back to normal life too quickly and didn’t spend long enough thinking about myself, my posture and fixing me.

Baby 3 I know my former abdominal separation has softened up already and I am now teaching more classes than I was before but will also have to be extra careful with myself.

Good Nutrition, hydration, sensible exercise and some rest are my plans for the next few months.

So here is my thought for you….

What do you need to do to look after you this week, this month, this year? If you don’t look after you then no-one else will.

Exercises for combatting rounded shoulders.

29 November, 2015 Priya Tew

Shoulders are one of my picky points. Why? Well firstly because I have had to really work on mine. They have always been a sticking point for me, I remember a Pilates teacher walking down the road with me once saying “Shoulders down” every 2 steps! Carrying, feeding and rocking babies always affects my shoulders and upper back. So I guess you could say I’m a bit picky about shoulders as I know how much it poor posture in this area can affect you.

I would encourage you to look in the mirror at your posture, side on and front on.

1. Are your shoulders level?

2. Are your shoulders rounded?

3. Can you slide your shoulders further down in your spine, so are they too far up towards your ears?

4. Do you stick your ribcage forward? (Ladies, no boob thrusting is needed!)

Here are some exercises to help you strengthen your upper back and focus on your shoulders.

Really good if you sit at a desk for some time and know your shoulderes are suffering. Also brilliant for mums who are feeding, carrying, rocking babies and babywearing.

https://youtu.be/rfaooxNwVNw

3 Moves to think about with Diastasis

23 November, 2015 Priya Tew

If you have abdominal separation, or are pregnant, here are 3 moves to stay clear of…

1. Sitting up from Lying

It’s such a simple everyday move but sitting up in bed is something to modify. Why? It puts pressure on your rectus abdominus or “six-pack” muscles. These muscles you want to look after. They have to stretch and make room for your growing bump and can separate. This can be a normal part of pregnancy but also something you can help lessen the risk of. Avoid any exercises like sit ups or curl ups or sitting up from lying on your back will help with this.

2. Lifting heavy weights which puts strain on your back, core and can affect your posture.
This can be hard to avoid if you have another young child. Try training them to walk or use a scooter more. Bring in the idea of sitting down for a cuddle rather than walking around holding them. I still have to carry my toddler but he now goes in a sling on my back which helps my posture and distributes the weight more evenly.

Lifting also puts extra pressure on your pelvic floor which is already working harder than normal.

3. Sitting in a bucket seat in the later stages of pregnancy.

Sitting on a sofa or almost any comfy chair can lead to your pelvis being tilted so you are not seated in the best position for either your lower back or to allow your baby to descend into your pelvis. Sitting on an exercise ball or a high backed chair will help you sit up tall so that baby can get into position easier.

The plague of tight hamstrings

8 November, 2015 Priya Tew

Following on from our last post (where I discovered how tight my husbands hamstrings are) and a few enquiries this week…. I bring you the plague of most of the men who come to our classes and also quite a few women!

So what is going on and why does it matter?

Why do I have tight hamstrings?

Genetic. Some people are born with tight hamstrings. Generally men have tighter hamstrings than women. Sorry guys. However you can do something about it!
Too more sport and not enough stretch. It is really, really, really important you stretch properly after sport or any physical activity such as walking and cycling.
Lower back problems and sciatica can cause those muscles to tighten up. Also tight hamstrings can lead to back pain. A bit of a circle there.
Sitting. When your legs are bent, your hamstrings are shortened and flexed. If you have a job where you sit, then you commute to work, seated and then you sit again at home it will add up to a lot of sitting hours!

Problems it can cause:

Tight hamstrings can pull the pelvis back, causing lower back pain.
You are more prone to an injury as the muscles are tight and not working at optimal capacity.

How to help?

STRETCH. Either standing, lying or using a band.

Foam rollering can help release stuck fascia.

Try a sports massage on your legs to help loosen up those muscles.
Stand up more and move around when you can. Find ways to reduce your sitting hours. Can you have a standing work station or build a walk into your working day? Can you change the way you commute to work or what you do in the evenings? If you do sit a lot then may sure you build some stretching time into your day.
Try these moves out:
1. Legs straight up wall with back on the floor – Lie on the floor and maintain this position for 15 minutes. You may notice your pelvis, hips and sacrum realigning and adjusting, too. When the hamstrings lengthen, it reduces the strain on your lower back. Nice.
2. Straddle while sitting with back up wall – Sitting up tall with legs wide (The Saw starting position). Try to relax your legs and maintain this position for 5-10 minutes to stretch your adductor (inner thighs) and hamstrings.

Author: Priya Tew

The best exercises for your bum!

Here are some good starter exercises to try out:

A Man’s Pilates Journey and a Challenge for you.

Mummyhood, 8 ways to look after YOU.

So how can you help yourself?

Smartphones, chintucks and posture

3 Pilates Myths

Pilates will lead to weight loss

Pilates is only for girls

Pilates is just for the abdominals

After Baby it is time to Nourish YOU.

Third Time Lucky? How do you need to look after you?

Exercises for combatting rounded shoulders.

3 Moves to think about with Diastasis

The plague of tight hamstrings

Contact Us

Come Be Social