Maybe you’ve heard of Gyrokinesis exercise, but aren’t exactly sure what it entails. You might be wondering what it’s all about and how it might benefit you. Elaine’s blog will cover:
Read the full blog to learn more about the benefits of this wonderful movement system. Gyrokinesis classes are an efficient, effective, and safe way to increase your flexibility, develop your core, and release tension. Classes can be adapted to people of all ages with a wide range of abilities from fitness enthusiasts to those just starting out.
You CAN Start Now
We offer in-studio Gyrokinesis and Gyrotonic Tower classes. Click the button below to see the schedule and sign up!
https://www.movewellness.com/wp-content/uploads/2023/11/MOVE-Studio-0868.jpg15262293ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-07-27 20:40:032023-12-03 20:24:56Why you should try a GYROKINESIS® Exercise class
Reimagining my fitness routine for post-pandemic life
With two doses of vaccine in my arm, I find myself pondering what my new ‘post-pandemic’ fitness routine will look like. Here’s one thing I know, it will not look like it did before COVID-19 and in many ways I’m grateful for that. Gyms, small fitness studios, local YMCA’s and other recreation centers are all open again. In addition to Pilates, I love to play tennis and am thrilled to be back on the courts! While I’ve been lucky to keep up my Pilates at home during the pandemic, it’s time for me to return to in-person workouts. Do I need to give up my ‘at home’ workouts? I don’t want to!
I see an opportunity to evolve my fitness routine — hopefully to include both virtual and ‘in studio’ training. As a result, I hope to build a more robust and more flexible fitness routine into my post-pandemic life.
My pre-pandemic fitness routine
Like many people who have had a regular fitness regime for years, my pre-pandemic fitness routine included a combination of memberships, class fees, court time, outdoor activities and even a splurge on some semi-private Pilates training with fellow tennis enthusiasts. When the pandemic hit, it was March in the Midwest. Things shut down quickly, leaving many of us who use fitness as a wellness and mental health tool floundering. Tennis in the snow, anyone?
My (current) pandemic fitness routine
Things evolved quickly with COVID-19 and thankfully, so did my Ann Arbor Pilates studio — MOVE Wellness. As a team, they managed to go completely virtual within days and offer a fantastic array of livestream fitness classes. Kudos to all the Pilates, GYROTONIC, yoga and barre teachers for turning their homes into online studios and their laptops into lifelines. As grateful as I was to still be ‘moving’, I joined in online with a bit of skepticism and an attitude that I ‘would just get through this’ until we could get back to normal classes at the studio.
One month, two months, three months. I lost count. But I also lost count of how many classes I have taken online with live instruction. It’s become a new norm for both me and my husband, and in some ways I’ve grown to love it.
What is it that I love? Here’s a short list.
Weirdly, I love seeing who shows up for class (a little like happy hour). I do feel like part of the community. Sometimes we chat, sometimes we don’t and both are ok.
I love the flexibility of changing my clothes (or not) 5 minutes before logging on for class.
I enjoy the ease of adding extra classes to my schedule when my schedule allows it—no pressure of an early commitment to do something I’m not sure I will be able to do.
Occasionally (but not often), I enjoy doing class in my pajamas with the camera off.
I spend a lot of time in northern Michigan and I love that I can take my new routine with me.
As a contract employee paid hourly, I value the time I save by not traveling to any studio (I’m in and out of class in 50 min!).
I love the overall value of my classes – I am getting LIVE, professional instruction at an affordable price.
What do I miss? (A much shorter list…)
In the group classes I miss the 1:1 in person connection with my trainer and their ability to correct my form with more nuance or encourage me to push a bit harder.
The equipment—love my weekly Reformer class.
In person interactions with friends and instructors.
Occasionally leaving my house to immerse myself in the small studio environment.
Over time, I started making some adjustments to take things to the next level with livestream classes. I eventually took the money saved from membership fees and tennis court time and bought myself a home Reformer. Having my own equipment at home allowed me to participate in a livestream small group training class with MOVE. My instructor is up close and personal managing only a few clients on the screen and I don’t miss a thing. Honestly, she sees everything and gives me fantastic feedback.
What’s next? A hybrid fitness routine?
I have learned so much by being forced out of my normal fitness routine and experimenting with live online classes. It’s something I would never have tried had it not been for COVID-19 shutting down all the gyms, tennis clubs and small fitness studios in Ann Arbor. It’s easy to point to these online classes as a silver lining in a very difficult time.
I have often heard MOVE Wellness owner Elaine Economou say that “the consistency and frequency of your routine builds positive outcomes” and I have to say, she is right. I was able to increase my workout frequency while still receiving quality instruction — all from the comfort of my own home. And, I am definitely seeing the benefits. At a time when most people were moving less, I was actually moving more and both my physical and mental self benefited.
Truth: If I could only choose ONE form of exercise — I would likely not choose online fitness (I’d choose tennis). I’m grateful to be back on the courts and ready to return to some in-person fitness classes. Even with my Reformer at home, I miss the face to face interaction. But, I also have NO intention of giving up this newfound form of online fitness instruction. It’s extremely clear that these online classes have a very important place in my routine adding significant value, flexibility and very real positive outcomes. I also know how much Pilates improves my tennis game and keeps me injury free. Since I don’t have to choose, I plan to keep a mix of virtual and in-person training.
I might not be ready to jump into a big gym environment again, but I am ready for a small fitness studio where I feel safe. In addition, I am committed and excited to continue my online instruction. I’ll find my new balance between in person and online instruction as I go forward. I’m confident in one thing, that my new fitness routine will be just that—new.
You Can Start Now
We know the more you move the better you feel. There’s no better time than now to reimagine your own fitness routine. Here are five ways you can start now and join the MOVE Wellness community:
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Livestream Zumba® classes have arrived! This summer, MOVE Livestream is offering three different levels: a Zumba® class, a Zumba® Gold class, and a Zumba® Gold Chair class. I absolutely love teaching livestream Zumba® classes: Each class feels like a dance party! While you are moving and grooving to fun Latin and World rhythms in a Zumba® Class, you are getting your heart rate up, conditioning your muscles, working on balance and flexibility, and boosting your energy to feel great after each class. And the best part is that previous dance experience is not required. Zumba® classes are great for everybody and every body.
Choose the class that’s right for you
Zumba® Class
A Zumba® class mixes low-intensity and high-intensity moves for an interval-style dance party workout. Once the Latin and World rhythms take over, you’ll see why Zumba® Fitness classes are often called exercise in disguise. During a Zumba® class, the instructor typically uses visual cues to show what step is coming next and how many repetitions of each dance move are done. Once you get comfortable with the steps, it’s time to pump it up and get grooving!
Zumba® Gold
A Zumba® Gold class takes the same Latin and World rhythms and places an emphasis on the low-intensity moves seen in a Zumba® class. This class is designed for active older adults or anyone who is looking for a modified Zumba® class. In a Zumba® Gold class, the instructor will give visual and verbal cues to help participants know what dance move is coming next. We focus on all the elements of fitness: cardiovascular, muscular conditioning, flexibility, and balance. In this class you will be safe to dance, and you will feel good in your own body.
Zumba® Gold Chair
In a Zumba® Gold Chair class, you are seated in a chair. This is the perfect modification for individuals who want to feel safe while taking class by removing the element of balance from the equation. Bringing in elements of a Zumba® Gold class, this low-intensity class is perfect for working on range of motion, coordination, and muscular conditioning. This class will get you moving and grooving to some fun Zumba® rhythms.
What do you need for a Zumba® class?
During your Zumba® class, I recommend wearing comfortable shoes that you can move in and will keep you stable. For a Zumba® and a Zumba® Gold class, you will need an open space with about four steps to the right, four steps to the left, and four steps forward and backwards. If you are interested in taking a Zumba® Gold Chair class, a chair without arms works best to allow your arms full range of motion. And in any Zumba® class, we sweat… so always keep a water bottle nearby.
What can you expect in a Zumba® class?
The general class structure includes a warmup with step touch, cardio, and toning, core steps and choreography, and a cooldown to bring your heart rate down and stretch. I cannot emphasize enough; you do not need dance experience to take a Zumba® class! If you feel like you don’t have any rhythm you can still show up for yourself and enjoy this dance party… and get a workout in 🙂
The more you move, the better you feel
Are you nervous about doing the wrong steps? Keep in mind that a Zumba® class is not a dance class. It is not about learning the choreography or doing the right steps. It’s just about moving. I will keep the songs and steps the same from class to class, so every week will feel better as you get more comfortable with the moves. Taking a Zumba® class is, in my opinion, is a great way to feel good in your own body and to groove out all your stress. I can’t wait to see you on the dance floor!
Livestream Zumba® classes start June 14th. Enjoy a 14 Day free trial of MOVE Livestream and join the dance fitness party this summer.
https://www.movewellness.com/wp-content/uploads/2023/11/FullSizeRender-scaled-1.jpg19202560ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2021-06-10 15:16:252023-12-03 20:24:56Livestream Zumba® Classes: Join the Dance Fitness Party
The ability to create a fit, vital body for a lifetime, safely and efficiently, is what makes Pilates unique among movement systems. It can be hard to find words to describe something as experiential as Pilates, so we’ve put together a series of short workshops to walk you through the essentials of this unique movement system. Join MOVE Co-Founder Elaine Economou as she explains the history of Pilates and takes you to the mat to feel what the movement entails. You’ll learn how to approach your own body in creating a movement routine or system for yourself. We’ll also share what to expect in a Pilates class so you can see what it will be like. Pilates will help you optimize your body for what you love to do in life.
What is Pilates?
What is Pilates? Pilates is a unique, anatomy-based system designed by a forward-thinking visionary, Joseph Pilates. The goal of a Pilates session is to move through the repertoire of exercises at the level and pace that suits you, moving your spine in all planes of motion and challenging your body with different relationships to gravity. The original Pilates exercises focused simply on the body and breathwork. Over time, various props and specialized equipment became integrated into the movement system. Though challenging, the workout and exercises will energize and invigorate.
Pilates is not a staged Instagram photo of an actress or professional athlete training on some sort of mysterious equipment. Nor is it a painful group fitness class designed to tone your abs, but that instead leaves you with neck or low back pain. No, it’s not even “yoga for core strength.”
Let’s meet Joe: A brief history of Pilates
Before creating Pilates—or what he first called “Contrology”—Joseph Pilates was an avid student of movement. His work was developed 100 years ago from personal inquiry into his own health and physical fitness. He studied the movements of animals and statues of ancient humans with robust musculature. He was drawn to the Greek ideal of a human—a balance of mind, body, and spirit. This is the heart of Pilates: to let you build the best version of yourself. Pilates was infinitely curious about body and building strength. During World War I, he wound up in the UK in an internment camp. It is generally believed that was where he developed the movements that became his repertoire of Pilates mat exercises. Following the war, Pilates emigrated to the US where his work evolved into two things that form the foundation of the Pilates we know today.
1. A Repertoire of Exercises.
The wisdom of the original 34 Pilates mat exercises continue to reveal themselves. As our knowledge of the body evolves we can see the deep wisdom in how Pilates organized these original exercises. The exercises were to be done in a particular order and a particular way with few props to optimize the body’s movement at any age and physical ability level.
2. Equipment to Strengthen the Body.
While record-keeping from the war was spotty at best, it’s commonly believed that Pilates found the basis for his spring-based resistance equipment during the war when working with bedridden, injured soldiers by tying sheets onto the bed springs for resistance training. Regardless of his inspiration, today we benefit from his experiments by working on the Reformer, Cadillac, and Chair. This innovative equipment offers us a multitude of ways to personalize the exercises and meet individual needs.
Benefit of Pilates
We already know the benefits of Pilates are vast. There is mounting research that Pilates supports a number of pathologies, postural issues, and is an effective strengthening modality for bodies at any age and stage. Some of the physical benefits of a Pilates practice include:
Strength
Stability
Flexibility
Mobility
Balance
The principles that Joseph Pilates developed have held true. There is deep truth in how we organize and use our bodies and Pilates is a system that is efficient, effective, and safe. The principles can be applied to every human body at every age and stage of life.
Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates. When you practice these exercises regularly, you can take them to other parts of your life, including your other fitness routines, hobbies you love, and the activities of life. Pilates will bring ease, strength, and balance into your body.
“If your spine is inflexibly stiff at 30 you are old. If it is completely flexible at 60 you are young.”
—Joseph Pilates
The Basics: A 4-Part Pilates Series to Get Started
As you prepare to build a Pilates movement system for yourself, it’s important to start at the beginning to build the vocabulary and understand the concepts. As you feel them in your own body you will start to connect to the organization of the movements. Advanced athletes may be able to jump into an advanced class and be able to do the movements, but without the basics their benefits will be limited by a lack of understanding. With a goal to build strength, ease, and mobility in our bodies, Elaine has laid out the foundation of the system in 4 parts: Breathing, Abdominals, Spinal Mobility, and Strength.
https://youtu.be/OIfFXox_Q-A
Pilates Basics Part 1: Breathing
Pilates is a mindful movement practice with guided breathing principles. Joseph Pilates is known for saying that “…above all, learn how to breathe correctly.” Connecting our breath with movement is foundational to organizing the musculoskeletal system and can help us improve circulation, reduce stress, improve concentration, and support a balanced nervous system. These help us move through the day with ease.
https://youtu.be/CaSigj_dMUg
Pilates Basics Part 2: Abdominals
In Part 1, we learned how breathing connects to our movement, particularly our abdominal connection. Now we will challenge and strengthen this connection to support the trunk against the movement of the legs for a healthy back. These layers of exercise will challenge your stability and mobility and can then be applied to anything you love to do, with the goal of feeling energized in our day.
https://youtu.be/54hTvbXvicI
Pilates Basics Part 3: Spinal Mobility
Part 3 of our Pilates series will show us how we use the breath and the abdominal connection to support moving the spine in all directions. In Pilates, we connect our breathing to movement in class so out in the world our bodies feel strong and supported without a lot of formal effort. We’re practicing for the activities of daily life.
https://youtu.be/b9MH1GdxZpA
Pilates Basics Part 4: Strength
It’s time to layer the principles of Pilates as we create an embodied strength and understanding of our own unique structure and function. Pilates will build strength through the center of the body—commonly referred to as our core—and into the periphery, developing strong arms and legs. This moves your body in a way that can build real strength for you to do the work of life.
What to Expect in A Pilates Class
Now that you’ve experienced the foundation of Pilates, let’s get you ready to join us in a regular class! At MOVE, we level our classes as Gentle/Intro, Level 1, Level 2, Level 3, and Advanced. Our movement experts and concierge service will connect you with the class that’s right for you. We generally suggest our clients start with a Gentle or Level 1 class until they feel secure in the basics and pace of movement. Even our elite athletes start with Level 1 to learn the basics! This foundation will help you feel the depth of this movement system and get the most out of our classes.
Some concepts you will generally explore in a Pilates class.
Breathing. It’s so important to connect to muscular activation of tissues. We inhale to fill the lungs completely and expand the diaphragm to help the transverse abdominis and pelvic floor muscles expand, and exhale completely for an efficient exchange of oxygen. We’re building the interoceptive sense and understanding the sensation of what’s happening in the body. Breathing optimally brings tone to the deep support structures of the trunk.
Breathing and moving. How we combine breathing and movement depends on the level of the class, age and stage of life, desired outcomes of the teacher, equipment used, and whether the class is based on the classic exercises or creative interpretation. All Pilates classes have a theme or goal that the teacher is supporting.
Mobilizing your spine in all planes of motion. Pilates will bring you through rotation or flexion, extension, and lateral flexion. We’ll bring ease and movement to all the joints of the spine in all planes of motion. Working on a mat, you’ll organize your abdominals to stabilize the pelvis against the movement of the legs. Bringing ease of movement to the pelvis will bring balance of movement into the spine. It’s all connected!
Challenging your body with all relationships to gravity. You’ll move on your back, belly, all-fours, seated, plank, standing, and using increasingly longer levers to challenge yourself. Class will flow through all of those positions. As we stabilize the pelvis against movement of the legs, our core will support us. Think of the body as a system. We will target the whole system to move optimally, not just one muscle.
Work at the level right for you. All of this work will be done within the level that’s right for your body, and your age and stage of life. Pilates offers something for everyone and every body. We will optimize your body for what you love to do in life and bring ease and balance to support you. It’s about more than being defined by just musculature—it’s thinking about fitness as resilience.
MOVE YouTube Channel: Always open to explore at your convenience, these videos are available to anyone. Exciting new content is added regularly. Choose one video or mix and match your own workout.
“In 10 sessions you’ll feel the difference, in 20 sessions you’ll see the difference, and in 30 sessions you’ll have a whole new body”.
—Joseph PIlates
You CAN start now.
Still have questions? Give us a call at 734-224-2560 or email office@movewellness.com. Let us get you started on your personal Pilates journey today!
If you’ve never taken a Barre class at MOVE, this summer is a great time to start. The beauty of barre is that integrates elements of dance, yoga, cardio, strength training and yes, even Pilates! Every barre class features a great combination of stretching and strengthening, and emphasizes balance, posture and alignment. In a nutshell: It’s great for everyone.
MOVE Barre instructors Jane Sheets and Laura Tyson have both been teaching barre for years and can’t say enough about the benefits it holds for all types of bodies.
There are a million reasons to take a barre class at MOVE, but here are our top three:
Barre is beneficial for everyone
One of the biggest myths about barre class is that it’s just for dancers. Yes, part of the class is performed at a ballet barre and incorporates a number of ballet moves and principles. But anybody can and should give it a try. It’s a great class for increasing strength, flexibility and stamina at any level.
“You don’t have to be a dancer to do it,” says Jane. “Anyone can do barre. It’s a chance to bring out your inner ballerina, but you certainly don’t have to be a ballerina.”
Laura agrees: “It’s not a dance class! You’ll see and hear terms commonly used in the ballet world, but it’s absolutely accessible to everyone. Any movement can be modified according to what your limits are.”
Barre class is safe for anyone who’s been cleared to move by a health professional. Anyone with restrictions related to neck, shoulders, hip or back pain can easily work with the instructor to modify their workout as needed. For people with a history of knee pain, barre class is a great place to strengthen the muscles surrounding that joint and practice proper alignment.
Playlists to get your body moving
Let’s be honest. What we love most about barre class is the music. And it’s a good thing there is some, because it helps you forget how hard you’re actually working.
“I play a lot of popular music, alternative rock and even some dance tunes” says Laura. “It depends on what I’ve heard that week. I’ll grab stuff from the radio, a movie or even a commercial on tv!”
Currently, Laura’s three go-to songs on her barre playlist are One Less Day by Rob Thomas, Burning by Maggie Rogers and If it feels good by Leon Bridges. “Oh, and every playlist should have Moves Like Jagger on it. Really whatever song makes you feel like you can’t sit still.”
Jane also enjoys having some fun with her class tunes. “I love moving to music,” says Jane. “The music varies. I love working out to eighties music, but also indulge in pop and even some musical theater tracks.”
In fact, a staple song in Jane’s barre playlist is My Shot from the Hamilton soundtrack. Emily, who’s taken barre classes at MOVE off and on for several years loves it when this song makes an appearance in class.
“I always get a huge kick out of it when Jane plays this song because sometimes the lyrics end up matching what we’re actually doing,” laughs Emily. “We’ll hit that spot in the song where it repeats “Rise up” just as Jane’s asking us to rise up on our toes or rise up from a spine roll. It’s usually pure coincidence, but it just makes it that much more fun.”
In addition to the occasional Hamilton cameo in her list, Jane thinks that every barre playlist should feature Pumped up Kicks by Foster the People, Riptide by Vance Joy and Earned It by the Weekend.
Functional strength and fun cardio
More than anything, barre class showcases exercises that are effective and efficient, just like your favorite Pilates classes. Barre gives you the opportunity to move to music and indulge in that movement, but it also reminds you that sometimes the smallest of movements are what have the biggest impact.
“The most challenging thing about this class is getting yourself to slow down and enjoy the tiny movements needed to engage your deep postural muscles,” says Laura. “Expect to move through several repetitions of very small movements. You’ll start to feel your body working and probably even sweat a little.”
“I love that these classes get you warm and moving and then end with a quick but killer ab series,” says Emily. “I’ve actually gone out to my car after class a couple times and written down exactly what we did on the mat at the end of class because I want to make sure to do it more at home.”
For many people, the benefits of barre become evident in their everyday lives, just like Pilates. Jane notes, “It’s great for creating functional strength. One person told me that the arm series in barre gave her the strength to start her lawn mower for the first time ever!”
What to expect in a Barre class
No two barre classes are taught exactly alike, which is one of the most enjoyable aspects of these classes. You get a little something new each time, but still get opportunities to practice and progress through key movements.
Typically, class will start with a combination of stretching, breathing and leg warm-ups at the barre. You’ll then move into an arm sequence with light weights (or no weights), followed by some additional leg work at the barre. Class then finishes with an abdominal series on mats on the floor and closing stretches.
Most classes also incorporate some combination of props including hand weights, a soft ball and bands. Before each class the instructor will tell you exactly what to grab and remind you to use whatever weight and resistance level you feel comfortable with.
What else happens in barre class?
“Lots of plies! Expect your glutes and possibly your thighs to be sore,” says Jane.
Several repetitions of plies are a hallmark of most great barre classes. And they’re another example of the effectiveness of those small, subtle movements. “We do plies in a variety of positions–toes turned out, toes parallel, feet together, feet part, one foot in front of the other, maybe your heels on a soft ball–it’s so small and so effective,” says Laura.
In Jane’s class, the “side leg series” can be challenging regardless of your fitness level. “It’s often the hardest part for most people because it’s difficult to get the form right and it really works your glutes and adductors,” she says. “It’s the part of class that makes everyone groan, but it’s also the most satisfying. You’ll start to notice your strength increasing.”
Elizabeth, another MOVE client, has been taking a variety of one-on-one training sessions and small group classes for years and was surprised at how challenging and satisfying barre class was.
“The first time I did it my legs were shaking like crazy. But then, just a few weeks in, I immediately noticed my progress and that I was able to do the things that initially felt impossible,” she says.
Like most great classes at MOVE, barre class is a beautiful combination of movements you love and movements you love to hate … because any great class includes exercises that are satisfying because they’re challenging.
Ready to give barre a try? Jane teaches livestream barre on Wednesday and Friday mornings at 9am. Grab a chair and some hand weights or soup cans and come have some fun.
Want to take a barre class but weekday mornings don’t work? We love getting feedback from our members on class and scheduling preferences to help us plan future classes. Send us an email and let us know!
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Starting something new can often feel intimidating. But getting started in Pilates does not need to be overwhelming or intimidating. Pilates is for everybody, and you can do it too. This beginner’s guide to Pilates will give you a better idea of what Pilates is and what you can expect when starting out.
Q. What is Pilates?
A. Pilates is both a technique to help you move efficiently and safely, and it is also a series of exercises to help you learn that technique. It is a system designed to help you strengthen and mobilize your body. It is named after Joseph Pilates, who invented the technique.
Q. Who should do Pilates?
A. Anyone can benefit from doing Pilates, including older people, people who haven’t worked out before, people just coming out of Physical Therapy with injuries, and professional athletes and dancers.
Pilates can be done in its most basic form gently and simply. As ability, strength, and coordination increase, we can add complexity and more challenging exercises. Anyone who wants increased core and overall strength, fewer injuries, better coordination, and better muscle function can and should do Pilates.
Q. What type of exercises do you do in Pilates?
A. Pilates has a variety of exercise that target strength and mobility for the whole body, always initiating with an engagement of the core. They can be done on a mat or unique equipment strategically designed to allow for the fullest expression of movement. Some pieces of equipment you would likely find in your session include the Reformer, Cadillac, chair, and barrel.
In any session, including an introductory session, the trainer will aim to move you through all possible planes of movement of the spine if possible. Your session will include exercises that move the spine forward and back, sideways, and rotating into a spiral. You will also be taught to stabilize your spine and pelvis using your core.
Common beginner Pilates exercises
Toe Taps: The student lies on her back on a mat. She engages her abdominals while holding legs in the air at “tabletop” (knees bent, shins parallel to the ground). The student learns to fire her abdominal muscles to support the stability of the pelvis and lumbar spine while challenging that stability by alternating touching the floor with each foot.
Hip Roll/Shoulder Bridge: Student lies on her back and lifts pelvis in the air, engaging her glutes and hamstrings, and using abs to keep her ribs from “popping out.”
Breaststroke Preps: Student lies on stomach and lifts upper body and shoulders off the mat. She fires her glutes and hamstrings to lengthen.
In all of these exercises there is an emphasis on correct form and engagement of and stabilization using the core muscles. A few other (more advanced) famous Pilates exercises are the Hundred, Roll Up, and Teaser.
Q. What should I wear for Pilates?
A. Wear what makes you feel comfortable and allows you to move. This could be leggings and a tank top, or sweatpants and a t-shirt. Layers can be helpful if you tend to be cold. Socks or bare feet are good, and socks with little grippers on the bottom can be useful for providing some friction with the floor. Jeans or restrictive clothing are not recommend as they impede freedom of movement. (But if wearing jeans will get you into class, go ahead and do it! You can trade them in for leggings when you feel ready.) If and when you feel comfortable, form-fitting clothing can help the teacher see your body better and give you more detailed and nuanced corrections.
Q. I have a serious injury/issue in my body. Can I safely do Pilates?
A. Always talk to your doctor first. There are safe exercises and safe ways to approach Pilates for almost all bodies, injuries and issues, but it is important that you have some familiarity with what is contraindicated (i.e. a “no-no”) for your particular issue. For example, people with a certain level of osteoporosis in their spine should not do forward flexion (bending forward.) The teacher and student work together to find safe alternatives to traditional exercises. At MOVE Wellness, we have a “gentle” Pilates class specifically designed to work at a pace and level that accommodate bodies with issues and injuries, or those who simply prefer to work at a slower pace. Starting with a private Pilates lesson before doing a group class is always recommended, so that you can go into class with a clear sense of what movements are best for you, and which should be modified. The instructor will also be able to help with this, but the more you know about your own capabilities, the better.
Q. Will Pilates make my abs stronger?
A. Pilates starts by focusing on the stabilization of the pelvis, ribs and shoulders, and by learning to use the breath to activate the abdominals and find a healthy placement for the ribs and shoulders. You will learn to stabilize your pelvis and ribs with all of the muscles attached to them with particular attention to the abdominals. We learn to activate our deepest layers of abdominal muscle – our transversus abdominis – before we begin every exercise. Doing so aids in this stabilization. So yes, Pilates will make your abs stronger. It will also strengthen the other muscles of your core, your glutes and large muscles of the back. As you learn to work with these core muscles, you will work all muscles of your body. Pilates will ultimately give you a full body workout but will emphasize good core function as a prerequisite to good form.
Q. What is the difference between Pilates and Yoga?
A. In both Yoga and Pilates you are likely to go into a studio wearing comfortable clothing and embark on a series of movements. Both Yoga and Pilates will emphasize the mind body connection and ask you to work with your breath. Pilates is more straightforwardly an exercise system and physical technique for movement. It will teach you how to have good form and give you a series of moving exercises based on the work of Joseph Pilates. This will increase and strengthen your form, core strength and coordination.
Yoga is connected to a 2000 year old philosophy that is designed to set the practitioner up for spiritual transformation and meditation. Both of these techniques may ultimately benefit your mind and body, but the movements and the basis for the techniques are very different. In general, Yoga classes tend to have more of an emphasis on stretching and holding “poses,” while Pilates exercises move along different planes to increase strength, particularly of the core.
Q. Should I take Pilates classes or private lessons?
A. At MOVE, we highly recommend that everyone take at least one private lesson before they join classes. This helps ensure that you are familiar with the technique of Pilates and how to apply it to your particular body and set of issues. It also helps us make sure that you are placed in a class appropriate for your level. Once you have done this introductory session, you can choose to continue with classes only, privates only, or a combination of the two. We recommend doing a combination when you’re ready, as private lessons are opportunities to work in specific details to what is going on in your body, where as classes ask you to take some of what you’ve learned into a context of being slightly more independent. Some home practice is also recommended.
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Q. How often should I do Pilates as a beginner?
A. Try to start with at least one hour a week, although more is encouraged when possible. This may be through private lesson, classes and/or home practice. Pilates is safe to practice daily, and in general, the more, the better.
Q. I have more questions, is there someone I can talk to in person?
A. Yes! Call us at 734-224-2560, email us office@movewellness.com, or stop by for a conversation and a tour. We are located at 3780 Jackson Road in Ann Arbor, behind Sun and Snow, across the parking lot from the Quality 16 movie theater. Come and visit us! We would love to meet you.
MOVE Wellness Studios Trainer Lauren Miller offers 10 fantastic reasons to incorporate group Pilates, Reformer, Yoga, Barre or HIIT classes into your fitness routine.
10 Reasons You Should Be Taking Group Classes at MOVE Wellness Studios
Economics. Classes are cheaper than private lessons.
Socializing is good for you. Group activities can boost mood. Attending a class regularly connects you to a group of people. Its good to connect with other humans.
You can learn from watching other people when they do something well. For example you might notice and admire a person who always seems to flow with ease thorough the exercises: go ahead and copy them. And you can also learn when people do things not so well. For example noticing that a person who always looks at the floor while they exercise suffers from slumped shoulders and neck tension may encourage you to stand a little straighter and look up more yourself.
It gives you a context for your progress. The feedback you get from yourself on how you are doing is not always accurate. Seeing how you fit in with a population of other movers will give you more information about how tight or loose, strong or weak, coordinated or not you really are. For better or worse.
It’s good to move more. You are what you do everyday. There is no substitute for regular practice.
Brain health: When you take more classes you are more likely to try something new. Trying new things keeps your brain healthy.
It encourages independence. It’s great to get specific personal feedback from a trainer, but ultimately you are the one who lives in your body. When you go to group class, the fact that the teacher cannot guide your every move means that you have to take care of yourself, and implement, expand and deepen your understanding of the work you do with your trainer. Just as a student musician should take private lessons, but also must rehearse and play with the orchestra in order to learn and grow, you must take opportunities to move with a group to improve your skills.
It holds you accountable and makes you more likely to fulfill the goals you’ve set for yourself. You are 500% more likely to do those exercises you know you are supposed to do if you’ve made an appointment and have paid for the class. I just made that statistic up, but its true. And you know it.
You will magically start to transform just by virtue of regular attendance. 90% of success is showing up. I also made that number up. But it’s also true. Trust me, the hardest part of transforming yourself is just putting on the work out clothes and showing up in the studio. Ok, some of the actual exercises are pretty hard too. But you definitely don’t get any better at them in the classes you don’t attend.
It’s fun. Just do it.
Ready to join a class? MOVE Wellness Studios offers a wide variety of small group classes including Pilates Mat, Gentle Pilates Mat, Pilates Reformer, Yoga, Barre, Gyrokinesis, HIIT and more. You can check out our schedule here. Ready to commit? Ask about MOVE Wellness Studios’s unlimited monthly class packages next time you’re in the studio.
https://www.movewellness.com/wp-content/uploads/2023/11/Mat-Class_Oblique-Roll-Back.jpg13352000ijtdevhttp://www.movewellness.com/wp-content/uploads/2023/07/MOVE-Wellness-Website-Logo.pngijtdev2017-11-12 18:22:472023-12-03 20:24:2910 Reasons You Should Take a Group Pilates Class
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