Author: Priya Tew

Changes to Classes

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Just to let you all know if you haven’t been at a class lately….I’m now 35 weeks pregnant and plan to continue teaching as long as possible, I’ll let you know when I have to stop! If you haven’t been for a while then please do drop in and take a class, we have now moved onto some different exercises and are having a lot of fun with some of them! All classes are mixed ability so if you have only done a few classes or lots it will suit you all. I’m adding some exercises to my website week by week so you can try then at home in between classes.

I have to make a few changes to classes over the next few weeks, I hope they will suit you all. For the next 2 weeks (18th and 25th October) I can’t get to the class until 6.45pm, so Lucy will be leading you in a warm up. I shall come to do the actual Pilates section of the class. By now you should all have a good idea of what you need to do to warm yourselves up I hope, Lucy will be there to remind you and I shall be giving her something to follow (she currently does one to one Pilates with me). I hope this will be ok with you all.

In November I have to change the class time, we shall be starting at 6.45pm. Please let me know if this doesn’t work for you. I know some of you have asked for a slightly later class so this may even work better for some of you.

The Diamond Press.

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One of our new exercises from last night! This works the upper back and helps with shoulder stabilisation. Imagine you are pushing a marble along the floor with your nose as you do it.
The Diamond Press:- Start Position
  1. Lie on your stomach with your feet hip width apart, toes together and heels apart.
  2. Make a diamond shape with your arms by touching your finger tips and thumbs together just under your forehead, elbows out to the side.
  3. Anchor the scapulaes, stabilise the shoulders.
The Diamond Press:- Action
  1. Engage the core muscles.
  2. Breathing out:  Lift your head about 3 cm off the floor. Keep the back of the neck long – Really make and effort to lengthen your head away from your shoulders but remember to keep the neck in line with the rest of the spine, you are not looking up. You should feel a pinching feeling between your shoulder blades and be drawing them down as you lift.
  3. Breathing In: Lower down.
The Diamond Press:
Start PositionDiamondPressStrt
Action
DiamondPressFin

Last Class for Beginners tonight.

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So tonight is the last of the Beginners classes for a season. Its a sad day tinged with happiness. I’m having to stop the earlier (5.30pm) classes as I have my antenatal classes starting up, plus I’m meant to be taking it a bit easy now I’m 31 weeks. Hmmm, we shall see if that works!

So to all you would be and current Beginners out there, there isn’t currently another new Beginners course scheduled but there is room at the mixed ability/Intermediate class and you are welcome to come along to that. I will adapt things for you and go easy on you 🙂

Classes will continue at 6.30pm throughout September and then will be moving to a slightly later time in October. I’m going to teach for as long as I physically can 🙂

Priya

Pilates in Pregnancy

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So as will know, if you attend my classes, I’m most definately pregnant now, so it seemed like a good topic to blog on.

Pregnancy changes the natural curve of your spine and mine has most definitely curved in more in the lumbar (lower) back region. This is a normal occurrence due to the baby sticking out the front so the back compensating! However it does leads to some back pain. My Pilates has really helped reduce this pain, especially if I do a few exercises before bed.

I’ve found Pilates really helpful all the way through my pregnancy. In my first trimester I could do all the exercises and felt I was strengthening my muscles ready for the baby to grow, in the second trimester I had to adapt a little but have found new exercises to add in and have really enjoyed teaching in this time. Now in the third trimester I’m certainly slowing down so Pilates is perfect for those evenings when I want to do some exercise but know I shouldn’t be doing anything with too much impact.

For me the benefits have been – stronger core muscles and a smaller bump making it easier for me to keep going for longer, reduced lower back pain, exercises I can do at home reducing my time at the gym (when you teach a lot of classes you don’t always fancy a gym session!) and hopefully nice, strong pelvic floor muscles to push baby out!

So if you have any pregnant friends or know people who have recently had babies, Pilates is definitely something to recommend to them, and something I can help them with.

See you soon, Priya.

The Saw….exercise of the week!

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The Saw

The Saw

Saw is an intricate back and hamstring stretch and also works your inner thigh as well as your core (of course!). Its my favourite exercise this week, but can be hard to master. My top tip- ask someone to hold your hips down as you do it so you can feel how it feel when your hips and bum don’t lift off the floor.

Saw is an important lesson in pelvic stability as well. While there is a lot of activity in the upper body, the abdominals must keep the hips still and even throughout the exercise.
Saw Preparation:

  • Sit up straight on your sit bones.
  • Your legs are extended in front of you, about shoulder width apart. If you have tight hamstrings you may need to prop your hips up on small lift, like a folded towel.
  • Arms are stretched out wide to the side, even with your shoulders.
  • Inhale to prepare, then exhale and rotate opposite hand to opposite foot, twisting the torso. Exhale further and make a sawing motion with your hand towards your toe 3 times.
  • Keep your hips level, bum on the floor, pelvis stable, abs drawn in.
  • Inhale and rotate back to centre and repeat on the other side.

Have a go and come and get some advice at our next class….

Priya

August classes

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Hey,

So its hot, humid and you don’t feel like jumping around but do want to tone up….look no further!

The next beginners Pilates course starts next Monday (2nd August) and spaces are going fast, so do contact me to reserve a spot. Its a great introduction to the principles of Pilates and is suitable for all levels of fitness as I am able to tailor the classes to meet your needs.

Pilates is best done consistently so  a short course like this is idea to learn the exercises and start to train your core muscles. If you need any proof of it working, come and observe my pregnancy bump, kept nice and trim with Pilates!

Contact me to reserve a space.

Priya

New Pilates Beginners Course in August

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A 6 week beginners Pilates course to strengthen and tone your body. This will be a small class led by and experienced instructor. No experience is necessary.

Pilates is excellent for strengthening abdominal muscles, improving posture, improving fitness, strengthening the back and toning the body.

Venue – The Old Chemist, Bitterne Triangle.
Time – Mondays 5.30pm-6.15pm
Cost – £28 for 6 weeks
Start date – Monday 2nd August 2010

Contact me to book a space!

Summer Special

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Just a special offer to entice you…. for anyone attending for 4 or more sessions over the summer (July and August, this week included for intermediates and starting from 26th July for beginners) I’d like to give you a session in September for half price.
Pilates is one of those things that is of real benefit if you are able to come regularly, so I’m hoping this may entice you!