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Essence Pilates Studio

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Kelkheim
Essence Pilates Studio

Your health, our essence!

13/09/2026

Why the soft ball under the forearm?
A small prop can create a big difference.

Placing the soft ball under my left forearm gives me a changing point of support as I push the carriage away with my leg. It helps me stay connected through the shoulder, ribcage and trunk while challenging whole-body coordination.

The goal isn’t to squeeze or collapse into the ball. Instead, I use it as feedback — to maintain shoulder stability, an organized torso and a strong connection from the supporting arm through the centre into the moving leg.

Things to watch for:

- Keep the shoulder away from the ear.
- Stay active through the supporting arm.
- Avoid collapsing into the forearm or ball.
- Keep the ribs connected and spine long.
- Let the movement come from the hip, without compensating through the pelvis.
Sometimes the smallest prop creates the biggest awareness.

11/09/2026

I’ve been dealing with a hip issue for quite some time, and this journey has taught me to listen to my body and be patient with the process.

In the first video, I’m doing a hip-strengthening exercise in physiotherapy. In the second, I’ve brought the exact same exercise onto the Reformer.

This is one of the reasons I love the Reformer so much — you can take a physiotherapy exercise and integrate it into your Pilates practice.

Sometimes, even simple stabilization can be a challenge. But that’s okay. Progress is not always about doing more — sometimes it’s about doing the basics better, one step at a time.

10/09/2026

Side body + glutes + balance

I love this one for working the obliques, glutes and outer thighs, while also challenging your stability and coordination.

The key is not how high you lift the leg, but how much control you have while doing it.

A few things to watch:
-Keep your pelvis steady instead of letting it rotate
-Stay lifted through your supporting side
-Keep the core switched on throughout
- Move slowly and avoid using momentum
- Keep the shoulder relaxed and away from the ear
- Don’t chase a bigger range — a smaller, controlled movement will give you much more.

You should feel the work in the side waist and outer hip, not in your lower back. #

08/09/2026

Sometimes the simplest setup creates the biggest challenge.
Here I’m working with a small ball behind my back and short loops around my elbows. It looks simple, but there’s a lot going on.

What is it good for?
The ball gives gentle feedback and helps me stay connected through my upper back, while the loops create resistance around the arms. Together, they encourage better shoulder organization, upper-back awareness and core control — especially when the legs are moving.

The goal isn’t to do more.It’s to find control, stability and connection.

What to watch out for:
• Don’t let the shoulders creep up towards the ears.
• Keep the ribs from popping open as the legs move.
• The ball should support you, not force your back into a position.
• Keep the movement smooth — if you lose your breathing or start gripping, make it smaller.
• And most importantly: the setup should feel supportive, not painful.

Pilates is not about making the exercise look impressive. It’s about knowing where you are, what you’re doing, and why.

07/09/2026

Why use the Pilates Ring in this exercise?
Holding the ring between your hands creates an extra point of connection and resistance. The gentle pressure helps engage the arms, shoulders and upper body, while encouraging the core to work more efficiently to stabilize the movement.

It’s not about squeezing the ring as hard as possible — it’s about creating controlled tension throughout the body.

What to focus on:
-Keep the pressure on the ring light and even.
- Keep your shoulders relaxed and away from your ears.
- Connect your ribs and avoid arching your lower back.
- Keep your core engaged as the legs move.
- Move slowly and stay in control.

The ring is a great tool to make the exercise more challenging while improving body awareness, stability and coordination.

06/09/2026

Side-Lying Leg Work on the Reformer
This exercise is a beautiful combination of hip mobility, lower-body strength and core stability. Working against the spring resistance challenges the muscles around the hip while the trunk has to stay controlled and stable.

What is it good for?
• Strengthening the glutes and hip stabilisers
• Improving hip mobility and control
• Challenging lateral core stability
• Developing coordination and body awareness
• Teaching the body to move the leg without losing pelvic alignment

What to pay attention to:
• Keep the pelvis stable — avoid rolling forward or backward
• Keep the supporting side of the body active
• Move from the hip rather than swinging the leg
• Maintain a long spine and relaxed shoulders
• Control the spring both out and back in
• Choose a resistance that allows you to keep precise technique throughout the movement

Quality over range. A smaller, controlled movement with a stable pelvis is much more effective than chasing a bigger range with compensation.

Adresse

Am Hohenstein 3
Kelkheim
65779

Öffnungszeiten

Montag	08:00 - 20:00
Dienstag	08:00 - 20:00
Mittwoch	08:00 - 20:00
Donnerstag	08:00 - 20:00
Freitag	08:00 - 20:00
Samstag	08:00 - 12:00

Telefon

+36203207872

Webseite

http://essencepilates.de/

Benachrichtigungen

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