Exercises | Pilates with Priya

Say NO to Sit Ups

8 August, 2014 Priya Tew

Sit-ups are one of those exercises that I’m really not keen on. Many people perform them incorrectly, they are not safe in pregnancy or post-birth… and yet they are often one of the main exercises people will be doing.

A sit up or any variation of this movement where you go into forward flexion , bringing your upper body towards your knees, is not a good thing for postnatal women. In fact it can cause more harm than good as it works the tummy muscles in the wrong way. So, if you’ve recently had a baby and you’re doing sit ups, STOP them immediately.

Sit ups work the tummy muscles that run vetically down the tummy, called the Rectus Abdominis but commonly known as the six-pack muscle. These lengthen in pregnancy and as your baby grows and your bump gets bigger, this muscle my start to separate around your belly button. The abdominals can take time to come back to normal after your baby has been born, so for several weeks and indeed months after birth, these muscle remains in a lengthened, separated state.

The danger of doing sit ups in this state is that you can widen any separation you may have of the abdominals and you can actually strengthen the muscles to stay in this separated state. The long term problems with separation include the risk of a hernia (the intestines poke out as there are no tummy muscles covering them), pelvic floor weakness and it also means you won’t get a flat tummy back again.

Instead of doing sit ups, you need to focus on strengthening the pelvic floor and the Transversus Abdominis, which runs like a corset around your lower tummy. By strenghtening these muscle that are deep inside you will strengthen the body from the outside in. These muscles are your foundation, once they are working then they will help realign any abdominal separation you may have and will knit you together again.

Our specialist Postnatal Pilates class and our DVD focuses on strengthening these muscles in the correct order. So we find the lower tummy (transversus abdominus) muscle first, along with the pelvic floor. We then shorten the rectus abdominus muscles running down the tummy. When this is strong enough and any abdominal separation has been realigned, then the other tummy muscles can be worked.

How to deal with cramps

2 August, 2014 Priya Tew

Quite often in class people tell me that they have got cramp, usually in their feet or legs. It’s a common Pilates issue but one that can be avoided or worked on.

Cramps in your feet can be due to:

1. Dehydration. I find myself that if I have not drunk enough water before class I can get cramp. Make sure you stay well dehydrated and see if it makes a difference.

2. Your foot muscles are out of shape and are fatiguing. If you are not used to Pilates style exercises they can be hard work for your legs and feet. These exercises often work eccentrically, they focus on lengthening the muscles which cna lead to more cramping than concentric exercises that focus on shortening muscles.

3. Overly pointing and flexing the feet or pointing too much through your toes. When you point try not to fous on the toes but move through the ankle instead. Sound odd? Give it a go. Practise pointing and flexing in this way when sat at home.

4. Weak arches or fallen arches. Wearing high heels and standing for long periods of time can exacerbate this issue. Walking barefoot is great for strengthening your feet. Also you can do some simple foot strengthening exercises, these are described below.

Foot Strengthening Exercises:

Tennis Ball exercise: Stand with your foot over a tennis ball or spikey ball. Drape your toes over towards the floor and push your weight down through your foot. Repeat with the ball further back towards your heel.

Cherry Picking: Lie on your back in neutral with one leg up in the air, foot flexed towards the ceiling. Point the foot, now scrunch up the toes as if picking up a pen with them. Keep them scrunched for as long as possible whilst you draw the foot back to flexed. If you are pregnant try this one seated on the floor or on a chair/ball.

Stretch, Release and Strengthen.

29 June, 2014 Priya Tew

Often when people come to Pilates they just want to work their core, which I completely get. Coming to Pilates from a fitness instructor background I also had that mentality of wanting to work hard, wanting to feel it working and wanting to feel the aches afterwards. I’ve had to relearn things and now Pilates has changed the way I do other forms of exercise too. I hear some of our clients saying the same thing. It ruins you, this Pilates thing 😉

You definitely should feel your abdominals working in Pilates and you may well feel the aftereffects the next day. But just focusing on working the core isn’t enough. You need a whole body approach and body awareness. Knowing which parts of your body need strengthening, which parts are tights and need stretching and which parts are overworking and need releasing is so key. For example having weak gluteals can affect your posture and your back. Being tight in one hip can lead to your compensating and working harder on one side than the other. Tight hamstrings are something I often see and this can cause back issues and restrict movement as well as affect posture.

So make sure you are not just working your core. Also think about finding exercises that strengthen other areas such as your gluteals, shoulders and upper back. Take time to think about where in the body your are tight, where your movement feels restricted and then work on releasing. A foam roller or a spiky ball is your friend here. Always take time to stretch and try not to rush this, using a band can help you increase stretches and develop them further. Ask your instructor for some good exercises to help you, or book a one to one session for a posture assessment and individual advice. It will really make a difference.

We can order you rollers, balls and bands for collection from the studio.

To book a one to one session with Priya please get in touch,

Top Tips on doing Pilates at Home.

30 July, 2025 Priya Tew

Obviously I’m a huge fan of Pilates, because of my job I end up doing Pilates 5 days a week and I have to say if I don’t do enough Pilates I soon notice the difference. Similarly if I do too much I also notice it! The trick is to find the right balance.

One of the questions we get asked is if 1 Pilates class a week is enough. In all honesty I would have to say probably not. However that doesn’t necessarily mean you need to quickly try and find a second class to attend. Once you know the basics of Pilates I would recommend you find the exercises that help your body and practise these at home. For example if you have sciatica a few shoulder bridges, CAT’s and a glut massage may help release and relieve pain. If you have recently had a baby then practising some pelvic tilts, hamstring stretches and chest openers will strengthen your pelvic floor, help with abdominal muscle strengthening and release those tight muscles.

Top Tips on doing Pilates at Home:

1. Choose exercises that you are confident at doing and you know you can do correctly. Good technique is important in Pilates, so ask your instructor to check the exercises you plan to try.

2. Aim to do a couple of short sessions a week at home. Try not to fall into the trap of overdoing it or you could end up with tight muscles in places you don’t want them tight.

3. Try not to just choose the exercises that you like, these will probably be the ones you are good at and don’t really need to practise! For example I’m not a fan of the Saw, but I need to do it!

4. Look into buying a good DVD that will talk you through the exercises and give you a range of moves you can pick and choose from or an all over body workout. Try my DVD for example.

Foam Roller Exercises to release tension in neck and shoulders.

12 May, 2014 Priya Tew

I literally love rollers. They are so good for core workouts but also great for muscle and fascia release. If you don’t have one in your house you really need one.

If you sit for hours at a desk or feed and carry a baby then spend time hunched over playing on the floor and changing nappies then these exercises are going to make your shoulders sing with joy!

Pectoral Stretch

Lie on your side with your knees bent and the roller under your neck, both arms in front of you at chest height.

Engage your core, then as you breath out open the top arm in an arc, keeping the hips facing forward so you don’t roll back. Keep looking at your finger tips, breath in and hold the stretch. Now breath out and return to the starting position.

Shoulder Drops

Lie on top of the roller, with it going down the length of your spine. Ensure your neck is supported and the whole of your spine is on it. Bring your feet to hip distance apart and your pelvis into neutral. Now open your shoulder over the roller, think about hugging it with your shoulder blades.

Bring your arms up so your finger tips are towards the ceiling, as you breath out stretch up to the ceiling, release the shoulder blades back down to the roller, keeping your elbows straight. Think about releasing tension and dropping the shoulders back down with energy.

Chicken Wings

Stay lying on the roller with the pelvis in neutral and the shoulder blades hugging the roller. Keeping the core switched on, bring the arms up with finger tips towards the ceiling. As you breath out slide the elbows down towards the floor, feeling the shoulder blades being squeezed together. Breath in to bring the arms back up and repeat.

Double Arm Floats

Lying on the roller with the spine in neutral and the core engaged – bring the arms up to the ceiling once more. As you breath out take the arms towards your head, but not over your head. You want to bring your elbows to your ears, but not to go further than this or your shoulders will come out of the correct position. Keep your ribcage heavy and your lower back in neutral. Breath in to hold and breath out to return the arms to the starting position. Keep your focus on you shoulders and ribcage.

Pilates: how to breath.

9 March, 2014 Priya Tew

Often when people start Pilates the breathing can be the bit that they struggle with the most. I often hear “I just can’t get the breathing” or “I want to breath in/out at the wrong time”. I must admit that I was the same. I found the breathing back to front and hard to master. Coming from an aerobics background I wasn’t used to using my breathing in a slow controlled way.

I’ve been focusing on the breathing with my classes, using a resistance band gently pulled around the ribcage to act as a guide. Feedback has included:

“It’s made me slow down and focus more”

“I can feel my core working more”

“It has made it harder”

“It makes me more aware of my body and what I am doing”

When performing the Pilates exercises getting in touch with the core muscles is essential to doing the exercises correctly. The core is like a house consist of the pelvic floor (floor), transverse abdominis (front wall), multifidus (back wall), and diaphragm (roof). Deep breathing is an essential part of maximizing this. When you breathe in, the diaphragm contracts downward drawing in air, allowing the lungs to inflate like balloons expanding in your ribcage, without the shoulders lifting or the abdomen being pushed outwards. It’s known as lateral breathing. When you exhale, the diaphragm returns pushing air out. Deep core muscles act as a brace around your spine to support and protect your back. Practise breathing with your core engaged, with every out breath feeling the strength of your core. Generally in Pilates you exhale on the hardest part of the exercise when you need the most core strength. So this would be when you push up in a press up or when you curl up in an exercise for example.

To practise this breathing try placing your hands on your ribcage with your longest fingers touching. As you breath in focus on your fingers moving apart and your ribcage expanding whilst your shoulders stay still. As you breath out your fingers return to touch. Breath into your ribcage. You may feel lightheaded when doing this, its deep breathing so takes some practise if you are not used to it but can be a very helpful practice in helping calm people and is used in meditation, showing the multiple benefits of Pilates.

Curl up not Crunch Up.

13 February, 2014 Priya Tew

Curl ups or sit ups are a minefield. Personally I don’t think they are the worlds best exercise, there are far better exercises that you can do to work the abdominals and curl ups are pretty hard to perfect. However they are used in a lot of Pilates moves in conjunction with leg movements so it is good to get the technique correct.

Your upper abdominals should be used when you are doing anything in a curled up position in Pilates. To help you use these properly and not strain your neck you need to get the correct neck alignment. Start with a small chin nod, and then use your upper abs to curl up, never lead with your head or neck when curling up, instead think about leading from your breastbone with your head coming up second. Support your head in your hands with your elbows just in your line of vision. Always keep enough space for a small orange between your chin and your chest. You shouldn’t feel too much stress in your neck. It is certainly important to have a strong neck but not to the point of causing pain or any additional tension.

Instead of crunching the abdominals focus on lengthening through the spine and keeping the waist stretched out. You want to curl up growing taller and then release the spine one segment at a time back to the mat.

You can always modify those exercises by keeping your head resting on the mat. Another helpful prop for people who are prone to neck issues is to roll up a towel to recreate your cervical spine curve.

(Thanks to Jo Fleet for letting us use this photograph).

Bodyweight workouts and Pilates

1 February, 2014 Priya Tew

Bodyweight workouts are those that use your bodweight as the resistance and challenge instead of equipment. Think of lunges, squats, press up, planks. These types of exercises help you tone up and build muscle. Muscle increases the metabolic rate of the body so you burn more calories. The more muscle you have the more fat you can burn so the leaner you become!

Pilates is one of those types of exercises where we often use our own bodyweight as the resistance. This offers quite a few benefits:

1. You get to know your own body and get in tune with it.

2. You don’t need expensive equipment to do it at home.

3. Using your bodyweight has been shown to be an effective way to workout in a short period of time.

4. You can modify the exercises if you feel you are not strong enough whereas it can be harder to reduce the weight of some equipment.

Good Pilates exercises to do that use your bodyweight:

Planks: 1/2 planks, full planks, planks with leg lifts.

Press ups: against a wall, half or full.

Squats

Front leg Pull Back

Roll Ups

The hundred with pumping arms

Double leg stretch

Oyster

Next time you do Pilates think about how you are using your body as a weight/resistance and how you can work against the resistance to work even harder. Think about your arms/legs being heavy as you stretch them away or them being the weights.

Perfect that knee fold

6 January, 2014 Priya Tew

This week in my classes I’ve been focusing on pelvis weight and neutral pelvis. It can be all so easy to forget the basics of Pilates and getting away from these makes the exercises easier so you get less benefits.

When lifting your legs (for example knee folds) you want to be using your lower abdominals to do the work. If not your lower back will end up compensating, leading to a weak core and over-worked lower back.

Set yourself up in neutral, focus on the hip bones being level and you being flat from hip bones to pubic bone. To check gently rock the pelvis up, then tuck it under and rest in the middle of these two movements.

Now feel the weight of the pelvis. As you focus on this, feel your feet getting lighter. You should find that as your pelvis gets heavier and your feet lighter your lower abdominals engage, so your core switches on. This is the position you should be starting your knee folds and all exercises that stem from these from.

Always better to start slow and find a place where your abdominals are able to support your legs, and with some people their legs might be too heavy for their abs to hold. Start small and build up slowly. You will get stronger.

5 mistakes you could be making in Pilates

6 January, 2014 Priya Tew

1. Not using your breathing:

The breathing is often the tricky part for people as it feels back to front! However it really is crucial to breath correctly to get your core really activated. When you breathe in, the diaphragm contracts downward drawing in air. When you exhale, the diaphragm returns pushing air out. The core muscles act as a brace around your spine to support and protect your back. Practise breathing with your core engaged, with every out breath feeling the strength of your core. Generally in Pilates you exhale on the hardest part of the exercise when you need the most core strength.

2. Neutral Pelvis.

Neutral pelvis is when the pubic bone and hipbones are level and in the same plane. This means that the pelvis is not tucked under (bum under, back into the mat) or tilted back (bum stuck out, larger arch in back). If your pelvis is tilted back pressing you lower back right into the mat for exercises such as the hundred, your spine is not being supported securely, your abs will engage but you will not get the same benefits for your back.

3. Neck Strain:

Your upper abdominals should be used when you are doing anything in a curled up position in Pilates. To help you use these properly and not strain your neck you need to get the correct neck alignment. Start with a small chin nod, and then use your upper abs to curl up, never lead with your head or neck when curling up. Always keep enough space for a small orange between your chin and your chest. You shouldn’t feel too much stress in your neck. You can always modify those exercises by keeping your head resting on the mat.
4. Lower abs support your legs.

When lifting your legs (for example knee folds) you need to make sure that the majority of the weight of your legs is supported by your lower abdominals. Your legs should almost feel light as feathers, with your neutral pelvis in place. Practice lying on your back and feeling your pelvis getting heavy and your feet getting light, then bring your knees (one at a time) above your hips, keeping neutral pelvis.
5. No Momentum.

In Pilates moving slowly and connecting every movement to your breath is key. Using momentum skips over muscles fibers and doesn’t allow you to build strength throughout the entire range of the muscle group needed to eventually accomplish the exercises correctly. One example is the roll up. If done incorrectly, overtime you can actually put more tension in your back and hip flexors. Many people do not have a flexible enough spine to execute the roll up without using momentum. To help build strength and flexibility try bringing the mat to your body, by adding a small pillow or folded towel where your spine is less flexible. Many people think quick moves equals more burn, but slow, steady movements work the deep core muscles to their fullest ability.

Category: Exercises