Body pace pilates

The Pelvic Curl is a powerhouse move for building core strength, spinal mobility, and glute activation - all while gently waking up the body! 🤩

Why it’s great:
✨ Strengthens your glutes & hamstrings
✨ Improves spinal flexibility & mobility
✨ Engages your deep core for better support
✨ Helps relieve lower back tension

How to do it:
1️⃣ Lie on your back, knees bent, feet hip-width apart.
2️⃣ Inhale to prepare, then exhale as you tuck your pelvis and slowly lift your hips, one vertebra at a time.
3️⃣ Squeeze your glutes at the top, keeping your ribs soft.
4️⃣ Inhale at the top, then exhale to slowly roll back down, melting your spine onto the mat.
5️⃣ Repeat for smooth, controlled reps!

Pro tip: Keep the movement slow and focus on articulating your spine - theres no need to rush! 🔥

Tag a friend who needs this feel-good move in their life!

Think Pilates is only for those who can bend like a pretzel? Think again! Flexibility is NOT a requirement to start Pilates - in fact, building flexibility is one of the many benefits Pilates offers.⁠ 💪

Breathing is a key part of Pilates. Learning how to sync your breath with movement helps deepen your practice and allows you to get the most out of every exercise. Let’s dive into how you can make your breath work for you!

In Pilates, we focus on two main types of breath: Lateral Breathing and diaphragmatic breathing

Lateral Breathing: Breathe into your ribs, expanding outward instead of your belly. This supports core activation and keeps the abdominals engaged.

Diaphragmatic Breathing: Inhale deeply through the nose, expanding the belly and ribs, then exhale slowly through the mouth to activate the pelvic floor and core.

Let’s use the Roll-Up as an example:
🫁 Inhale: Start by preparing for the move, lengthening your spine.
🫁 Exhale: As you roll up, engage your core and exhale fully to deepen the stretch.
🫁 Inhale: As you roll back down, lengthen your spine and allow your ribs to relax.

The right breath makes your movements smoother and more effective. Try this next time you’re on your mat!

New to Pilates? Let’s break down the basics! Learn how Pilates can help you move better and feel stronger 💪

Core strength – Supports your spine and improves posture
Mobility – Helps you move freely without stiffness or pain
Stability – Strengthens the small muscles that protect your joints
Mind-body connection – Teaches you how to move with more control and awareness

Pilates is for every body - no need to be flexible or super fit to start! Just come as you are and feel the difference. Ready to move better?
Drop a 💪 in the comments if you're in! ⬇️

The Saw is a fantastic Pilates exercise that combines spinal mobility, core strength, and flexibility - all in one smooth movement! It’s great for releasing tightness in the back and improving rotation.

Why it’s great:
✨ Increases spinal mobility & flexibility
✨ Strengthens obliques for better core control
✨ Improves posture by opening the upper back
✨ Stretches the hamstrings & shoulders

How to do it:
1️⃣ Sit tall with legs extended wider than hip-width. Arms reach out to the sides.
2️⃣ Inhale to lengthen your spine, sitting as tall as possible.
3️⃣ Exhale as you twist from the waist, reaching one hand toward the opposite foot - imagine “sawing” off your pinky toe.
4️⃣ Inhale to lift back up, returning to center.
5️⃣ Repeat on the other side, moving with control.

Pro tip: Keep both sit bones grounded and avoid collapsing forward - think about twisting up and over! 🔥

Who's in need of this amazing stretch?

It's comments like this that make me love what I do even more, thanks Anna! 🎉

Whether it’s carrying in your food shop or reaching for a top shelf, pilates helps you move with ease and control in daily life.

Functional exercises to try:
Squats: Mimic sitting and standing to strengthen your legs and core.
Reaching Twists: Combine rotation with control for daily twisting movements.
Bridging: Strengthens the glutes and back for better lifting mechanics.

Move smarter in life, not just in the studio. What’s your favourite functional move? 🙌

Rehab Pilates builds your foundation - strength, stability, and body awareness. When you're ready, transitioning to regular Pilates helps you progress safely.

✨ How to transition:
Gradually introduce more dynamic movements.
Keep monitoring your form and alignment.
Always listen to your body - progress doesn’t mean rushing.
Your journey is unique, and every step forward is a win!

🌟 What’s your next goal?

Good posture isn’t just about sitting up straight—it’s about finding alignment that supports your joints without overworking your muscles.

✨ Try this:
Keep your feet flat and knees at 90 degrees when sitting.
Align your ears over your shoulders and your shoulders over your hips.
Avoid locking your knees or hyperextending your spine when standing.

💡 Small adjustments can prevent strain and make daily activities more comfortable.
How’s your posture right now? 👀

Move Better, Feel Stronger - Join Body Pace Pilates

Looking to feel stronger, move better, and improve those daily aches and pains? My Pilates classes in Timsbury will help you build strength, stability, and confidence - whether you’re a total beginner or a seasoned mover!

✨ Why join us?
✔ Friendly, small-group classes with plenty of personal attention
✔ Fun and supportive vibe - no pressure, just progress!
✔ Designed for all levels, including rehab and hypermobility-friendly sessions
✔ A great way to de-stress, strengthen, and feel amazing in your body

📍 Where?
YMCA Timsbury

📅 When?
Wednesday 7:30pm (beginners)
Thursday 9:30am (advanced)

💌 How to book?
Email [email protected] to grab your spot!

Come try a class and see what Pilates can do for you.
Your body will thank you! 🧡

Desk Work Doesn’t Have to Mean Back Pain! 💻

Sitting all day can leave your body stiff and sore, especially in your lower back and hips. Body Pace Pilates to the rescue!

✨ Quick Desk Reset:
1️⃣ Seated Cat-Cow: Gently round and extend your spine.
2️⃣ Seated Twist: Rotate side to side, keeping your spine tall.
3️⃣ Seated Leg Lifts: Lift one leg at a time, engaging your centre.
4. Get up and move your body! This is also good for the brain.

Move a little during your day, and your body will thank you! ⁠

While hypermobility involves a greater range of motion in certain joints, it doesn’t necessarily mean the entire body is flexible or that the individual has control over that range. Flexibility is about the length and elasticity of muscles, while hypermobility is about the structure of the joints.

✨ Here’s the difference:

Hypermobility refers to increased joint mobility due to lax ligaments and connective tissue. It’s structural, not muscular.
Flexibility is the ability of muscles to lengthen and stretch, which can vary greatly even in hypermobile individuals.

Have you heard this myth before? Let’s discuss below! ⁠