Pilates with Sylvia

🌸 Happy Easter from Pilates with Sylvia! 🌸

Wishing you a restful, joyful weekend and what better way to feel good in your body than with some mindful movement?

Follow along with this flowing reel: suitable for all abilities, including pregnancy and postnatal. Caution though for postnatal clients with Diastasis Recti. Ensure you engage core, without breath as you tuck under into plank. Take your time and listen to your body.

Begin in rest position, sit bones back towards your heels, knees wide, arms stretched forward.
✨Breathe in wide and full into the back of your ribs.
✨Breathe out, tuck your tailbone under, engage your core and glutes, and pull forward.
✨Slowly slide back to rest position.

Come to all fours.
✨Begin with an arm rotation.
✨Breathe in as you lift and rotate the ribcage, turning to open.
✨Breathe out as you look behind.
✨Repeat and go further, turn the pelvis and extend the same arm and leg outward.
✨Engage your glutes to bring the pelvis and leg into alignment.

To finish the sequence:
✨Add a side kick, stretching all the way through to the tips of your toes.
✨Reach your arm up and over your shoulder.
✨Repeat the full sequence on the other side.

Breathwork to Ground & Energise 🌬️
Place your hands on your ribcage.
✨Breathe wide and full until you feel your fingers naturally spread apart.
✨No forcing, no holding, just a slow, full breath in and out.
✨Let this bring you back to yourself.

This sequence is for every body. If anything doesn’t feel right, simply rest.

Want to join a class or find out more? Drop me a message or click the link in bio to book your spot. I’d love to see you on the mat! 🧘‍♀️

What does your Pilates practice give you??

If you reflect over your journey from your first ever class to where you are now, what has Pilates as a solo self practice, 1-2-1 or being part of a group session given you??

As an exercise modality we can list the benefits but I think sometimes it’s important to also reflect beyond this to the more personal.

As a teacher I’m aware of the social aspect of my classes, friendships and support networks which have grown, also of students saying it gives them a sense of ‘grounding’ in their week, or of ‘reconnection’ to the body. Some of my older clients have said they feel more confident and stronger, or new mums who come to class say ‘it feels so good to movement my body, ease out, and reconnect to centre’. One person said to me ‘I stand better and feel more confident’ 🙌.

As my exercise practice for life I feel Pilates just keeps on giving.

What have you noticed so far on your Pilates journey? Comment or DM 💌

You made it to Reel 3!

Now we extend the arm and leg to table top, holding the leg lifted as we press the mini weight forward and pull back. Maintain that beautiful stretch through the lifted leg and length through the spine. Hips and ribcage facing towards the mat, lifting up through the centre, avoiding any forward tilt of the pelvis.

This is where all of that foundation work pays off

If this feels too much right now, go back to Reel 1 and build slowly. Your practice is your own. Honour where you are today!

Save all three reels and work your way up at your own pace. I would love to see you try these in class. Come and join us at Pilates with Sylvia, a welcoming space for all abilities.

Link in bio

Drop a ⭐ in the comments if you made it through all three!

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Feeling strong in Reel 1? Let’s build on that

Now we add the opposite leg to arm extension, holding that neutral spine as you breathe out and extend. Hips stay facing down to the mat, length through the spine, control through the centre.

This progression beautifully challenges your hip and shoulder stabilisation. Notice how your body works harder to stay still.

Go back to Reel 1 if you need to. There is no rush here. Mindful movement is always better than rushed movement.

Save this, work through it slowly and when you are ready: Reel 3 is waiting for you 👉

How are you finding this one? Let me know below

Start here. Always

The Superman is one of my favourite exercises for strengthening the core, back line and shoulders and this is where every journey with it begins.

Kneeling on all fours. Hips level and neutral. Ribcage facing towards the mat. Breathe wide and then out on the effort as you extend the arm, gently retracting as you breathe back in.

Simple. Intentional. Powerful

Take your time here. Build your foundation before moving forward, your body will thank you for it.
Save this and give it a try. When you feel ready, head to Reel 2 to take it a step further 👉

Drop a 🦸 in the comments when you’ve tried it!

📽️This little reel shares just one or two adaptations we can make for Pregnancy using a mini ball. It shows how we can still continue with strengthening the abdominal muscles with our forward curl but supported (with the miniball) so we aren’t laid flat on our back in our supine position.

During Pregnancy we can still continue with our Pilates practice with movements adapted from the repertoire. Asking the question what is the intention behind the movement??

During pregnancy we can still continue to work on our Pilates technique, and allow our learning of the practice to continue.

All my Pregnancy Pilates sessions have layered movements anticipating that we are all at different points in our pregnancy as well as our Pilates journey.

I want you to move through your Pregnancy journey feeling strong and centred. Mindfully connected to your movement practice.

Any questions about my Pregnancy sessions please feel free to DM.

To book your free taster class link 🔗 in bio

Why and how do we use mini weights? 💪

Mini weights are a great piece of small equipment that can be incorporated into your pilates practice.

Theyre great for strengthening and adding in that little bit of extra challenge with a low resistance.

As they are a low resistance normally between 0.5kg-3/4kg they are perfect to use throughout our workout improving our muscle endurance 👊as we mindfully continue to work from our centre/core connected to the breath. 🫁

Pilates is a holistic movement practice. 🌱

Our Pilates principles of control, flow, connection to breath and ease still apply as we move with our mini weights, this means we are still working within our own safe range, focusing and mindfully engaging with our body.

📔Keep following for layered pilates moves incorporating miniweights.

Any questions or to join a class link 🔗 in bio.