Wednesday pilates

Reformer exercise for posture, control, balance and flexibility. The control needed to stabilise and move the reformer slowly in and out smoothly engages so many muscles. Core, tummy, glutes, hamstrings, abductors, calf muscles…. . . . . .

My happy place riding on the beach

Loving the reflections in the water. Riding is great for core strength and also the abductor (inner thigh) muscles. I horseride in conjunction with weekly Pilates classes. . . . . .

Zumba class

First dance class after many months. . . . .

Modified side plank exercise

This is an easier version of the plank. This is a good alternative plank strengthening exercise, especially after a knee injury as there is no pressure or strain on the knees holding in this position when the core or glutes and hamstrings are still weak. . . . . . with thanks to @theliftingphysio

Pilates hover exercise

This exercise can be the precurser to a plank. It engages the glutes, core, and deep abdominals. The back has to be straight and the head aligned. It’s harder than it looks to keep the back in line and shoulders down and not curve the back upwards when raising and holding the hover position. . […]

2nd exercise following on from hip flexor stretch using the foam roller

Basic table top toe taps to engage the core, glutes and lower abdominals. Using the foam roller in this position can help stop the hip flexors coming into action too when the core is still weak. . . . . .

Hip flexor stretch

Today’s physio pilates rehab exercise. Simple and so effective. Sometimes when getting back to full strength less can be more. A few repetitions correctly executed before your muscles tire again can be more efficient than loads of repetitions incorrectly done. . . . . . with thanks to @theliftingphysio @bh_beyondhealth

Basic mat pilates rehab with a band for glutes, core and hamstrings strengthening

Lie on your side Tie the band into a loop on one end and attach it around your foot. Pull taut. Lengthen through the top hip. Draw your leg in Then back and straight and bring it back with control. The better the leg position when straightened in line with the body and slightly back, […]

A simple Pilates bridge to engage the glute posterior muscles

Feet hip width apart, Raise your bottom up into bridge,, lift your leg up, making sure you don’t drop your hip. You will see I dropped slightly more on one side than the other as that’s my weaker side at the moment. Try to place your foot down gently. You only need to do 2 […]

Basic core and glute strengthening Physio pilates exercise

Lie with your feet on a ball. Put downward pressure onto the ball and push the ball away from you. Then bring back in. Engage the core and glutes to use the hip flexors less. Make sure ribs are down, back is in neutral and toes relaxed. Its a slow journey to regaining full fitness […]