Hit the Pilates rut? Struggling to book a Pilates class? If you've been enjoying Pilates for some time but found that it's not as challenging as before, read more below
Like any activity, there is a tendency to plateau. You might be losing interest or getting bored or itching for a change- but you know Pilates is proven to be a safe and effective exercise for long-term fitness. It would be hard to abstain from your favourite reformer class as part of your weekly Pilates regime.
So, how to you stay on top of your Pilates game? Let us help you with some tips to "own your Pilates movement"!
Tip #1 - Expand Your Repertoire
It's hard not to LOVE the reformer (or the mat!). The combination can be addictive as you flow through the movement with various benefits such as muscle tone, coordination, and lengthening of the entire body.
Expanding the knowledge your Pilates apparatus would be a good mix. Try other equipment like the chair, ladder barrel, trap table, spine corrector and even other similar forms like TRX (suspend) training or gyrotonic . You will be surprised that a variety of equipment can create another level of challenge, especially when it comes to strength, stability, and spine health.
You may even be executing the same exercise on a different Pilates equipment - but the movement feels different. It could be a harder setup (ie. from seated to kneeling) with more strength or mobility required. It may even challenge you as you are using your entire body just to do 1 movement.
Tip #2 - Execute Exercises with Slow and Controlled Movements
Once you understand the basic Pilates exercises and learn how to flow through the sequences, your next challenge is sharpening eccentric and isometric control.
Eccentric training is a type of strength training that uses targeted muscles to control weight as it moves in a downward motion. This type of training can help build muscle, improve athletic performance, and reduce the risk of injury. Isometric movements are when you hold a key position with little to no movement happening at all. These movements help generate force without changing the length of the muscles. They are exercises in which you stay in one position without movement, so this means strength will be improved in the specific area.
This would prepare you for the harder Pilates exercises- especially when most advanced Pilates movements demand a strong level of control and precision. It's not all about the reps. Pilates can go as low as 4-6 reps but the ask is higher-
"You can say what Pilates is in three words.
Stretch with Strength and Control.
And the control part is the most important because that makes you use your mind.”
– Romana Kryzanowska."
Tip #3 - Basic are Fundamental
Make sure you set up yourself for success by ensuring that you understand the key pilates fundamentals.
Have you ever felt some discomfort when you've pushed yourself too much without realising you are out of alignment? Or you know you're not neutral but don't know how to fix yourself? Without the basics and proper exercise setup, you will not fully reap the benefits of Pilates or not be able to target the specific muscle the exercise demands.
For example, If it’s an ab exercises, make sure your are either on a neutral or imprint position before you even start your abdominal curls on tabletop position. Otherwise, you will only feel back pain, neck pain or hip flexors doing all the ab work.
Pro Tip: It doesn't hurt to do a basics class once in a while to refresh the basic principles. Then you can apply this to all your classes- that includes your gym and any functional exercise.
Once you've got the basics, "apply it to the T". It will make easy exercise hard and more intermediate exercises challenging! Pilates is all about alignment and precision.
Tip #4 - Learn how to REALLY use your springs-
Increasing your springs is a straightforward way to challenge muscle strength. In that way, you increase the resistance and demand the muscles to work harder.
However, that is not necessary the case for all exercises. You may also decrease the springs to challenge, control, stability and even strength.
Reformer Examples:
1. Plank- Usually uses 1 heavy spring with both hands on the footbar. Using half a load (1 medium blue and 1 light yellow/white spring) will make planks more challenging especially when you return the reformer bed in. It also ads challenge to your lats and triceps as there is less support from the springs.
2. Bridging Exercise - lighter springs (with feet on footbar) will also encourage your glutes and hamstrings to work harder to keep the carriage in place. Opt for less than 2 heavy springs to challenge your hip extensors
Tip #5 - Variate Your Pilates Classes
There are a lot of ways to variate your Pilates workout to ensure your working different muscle groups, and challenging your body from strength, coordination, stability and control. Here's our recommendation:
Try a different class type - Pilates classes are never the same! Each class focuses on a specific Pilates Principle so it would be a good body challenge to variate your focus. It could be from strength to strength, to coordination and balance.
Get a Private Class - In a private setting, your instructor has more time to help you understand your body and give your personal tips to address your needs. You might be doing your exercises wrongly and this is a good way to correct wrong habits. You can also ask more challenging exercises in a safe 1-1 Private setting.
Variate your instructors- Each instructor has their own style and strength to teach. You will benefit by learning the skillset of each instructor and applying that in our personal pilates practice.
Knowing these small tips will help make your Pilates workout efficient and challenging.
Safe Pilates Practice is Key! These tips will help make your Pilates efficient and challenging.
Don't forget the the fundamentals. Made To Move Studio offers Private Intro Trial to start to ensure you understand the basics. You can then progress to our Credit-Based Pilates Packages where you have the option with a variety of classes from Private to Semi-Private, Strength Class, Rehabilitation-lead classes (with out MTM ByDesign Equipment Based Group Class) and everyone's favourite Reformer-Bases Classes.
The above tips does not apply if you have injuries, chronic pain or just finished rehabilitation. For more queries, do get in touch with us and we'll be happy to speak further