Pilates exercises strengthen the diaphragm, stretch tight muscles, and improve posture—all of which help you run longer with less effort.

Development Of A Strong Core And Postural Awareness Reduce Injuries

Pilates exercise is a good conditioning and cross-training program for runners especially marathon runners.  As running exerts great stress on the lower back and lower joints, any imbalance in the muscular usage of the legs and hips can cause pain and injury to a runner. Pilates is very effective at developing the stabilization muscles around the pelvis and strengthening the core. Pilates also emphasizes the awareness of good posture so that your upper body is more upright, leading to a better alignment and less chance of injury while running.

Flexibility Gives You Bigger & More Powerful Strides

Pilates improves flexibility and range of motion without compromising strength as you are strengthening and stretching your muscles simultaneously.  Especially if you run on uneven ground or trails, a strong and flexible core will protect your back and absorb shock impact that comes with every step. It is important to balance your body and train muscles that may be neglected when you do your runs.

Pilates Helps Runners Breathe Deeper To Sustain Longer Runs

Is there a perfect way for runners to breathe when they run? Some runners take deep breathes for the majority of their run and switch to high-chest breathing when they sprint. There are many ways to breathe for different outcomes and Pilates can help you to develop stronger breathing muscles. Pilates which involves deep diaphragmatic breathing pre-activates the transverse abdominals, pelvic floor and diaphragm. It creates an even and sustained breath and this can prevent you from getting side cramps when running; as it is like a deep massage for the diaphragm and other breathing muscles. It also heightens your concentration and allows better mental focus.

Pilates Reduces Running Injuries And Is An Excellent Knee Rehabilitation Program

Knee joint, being the largest and most complicated joint in the body, is always subjected to a heavy workload during all the sports activities, especially running. Pilates is the most important way to keep away from knee injuries as it strengthens the hip adductors and quadriceps which keeps the knee and hip joints more stable. Pilates works well as a part of knee rehabilitation as it helps to restore the joint function and correct the joints movement patterns by emphasizing body awareness.
In short, Pilates enhances the biomechanics of the runner, build strength, increase flexibility and reduces the risk for common injuries associated with running. Doing Pilates two to three times a week would be the best for runners. Integrates Pilates into your current running program right now to further enhance your running performance!

Pilates Exercises

Integrating running, weight lifting exercises with core strengthening exercises such as Pilates exercises is useful to even out the muscles imbalances and strengthen your knee joint and ankle joint. Note that it is important that you carry out Pilates exercises under guidance of qualified instructor.

Pilates Exercises such as SingLe Leg Stretch is useful in stretching your hip flexors (which are generally tight for marathon runners) and promoting proper tracking of patella (knee cap), working the intrinsic muscles around your knee joint to prevent runner knees. In addition, mobilizing your legs in a flexion position also work out your abs and back muscles.

STARTING POSITION

Supine with upper body flexed off mat. Imprinted position. Legs tabletop. Hands resting against outside of legs, scapulae stabilized.

Inhale to prepare

Step 1: Exhale
Extend one leg out on diagonal, moving outside hand to ankle, inside hand to knee of flexed leg

Step 2: Inhale
Begin to switch legs and hands

Step 3: Exhale
Fully extend other leg, changing hands to flexed leg.

Step 4: Inhale
Begin to switch legs.

Complete 8–10 repetitions.

Cultivating good posture and incorporating core strengthening exercises such as Pilates exercises will help you to run faster, longer without sustaining injuries.

BRING ON YOUR SEXY LEGS & PERKY BUTT WITH PILATES FITNESS 3 MINUTES MAT PILATES EXERCISES THAT COVER BOTH THIGH EXERCISES AND GLUTES EXERCISES

Mat Pilates Exercise - Thigh Exercise & Glutes exercise 1: SIDE LYING LEG CIRCLES

Things to focus/note:

• Ensure core is not moving to keep the core engaged so as to stabilize the pelvis when moving legs forwards and back
• Lift the chest and open your collar bone wide to prevent hiking of shoulders to ear lobes or sinking of rib cage towards the mat

Starting Position: Lying on your side, supporting elbow and shoulder in line, keep your legs parallel as you lift the top leg to hip height. Slide shoulders away from the ears and keep the ribcage lifted. Keep the core engaged in a neutral pelvis position, reaching both legs away from the body.

Modification: Keep bottom knee bent by folding knee and align kneecap to front of hip to provide more stability during the thigh exercise.

1.Inhale to lift the top leg to hip height.

2.Exhale to circle the leg forwards and down.

TIP: Keep the circles small like using your big toe to draw a ping-pong ball, maintaining ankle around hip height. Remember, control is more important than range.

3.Inhale to return to starting position.

Repeat 10 repetitions for forward circles, and 10 repetitions for reverse circles on both legs.

Why should I do this thigh and glute exercise?

• Side lying leg circle is an excellent thigh exercise that tone both inner thighs and outer thighs.
• Circling your leg backwards also targets your glutes and hence it is an effective glute exercise as well.
• Keeping your core stable and torso non-moving during leg circling activates your core and helps to strengthen your obliques.
• Your arms, shoulders and latissimo dorsi are also working to keep the torso stable and lifted through the exercise.
• Since it has no impact on your hips, knees and ankle, it is also an excellent glute and thigh exercise if you are rehabilitating from any leg injury.

Mat Pilates Exercise - Thigh Exercise & Glutes exercise 2: All Fours Single Leg Lift

Things to focus/note:

• Curl tail bone towards floor and slide rib cage towards belly button to keep core engaged throughout as so to maintain stability of the spine against movement of the leg - watch out for arching of lower back as the leg is being lifted
• Avoid riding of shoulders towards ears.

Instructions

 
All fours position - wrist aligned with shoulders and knees aligned with hips. Even pressure across two wrists and two knees.

Modification: For those with wrist pain, rest on elbows or fists instead of wrists.

Inhale to glide shoulders away from the ears and curl tailbone towards floor while keeping upper spine straight

 
Exhale to lift one leg up to hip height gently, in line with pelvis without shifting weight to supported knee. Keep lifted knee straight and foot flexed throughout the exercise.

TIP: Maintain same pressure across two wrists and single knee on the floor at all times to activate core. Resist arching of back or curling tailbone towards ceiling

.

Inhale to lower straight leg down to the mat, kiss the toe on the floor, keeping your foot flexed at all times. 

 
Exhale to pulse leg up with foot flexed and reach heel towards ceiling while tightening abs to prevent arching of spine.

Repeat steps 2 & 3 for 15 repetitions on each leg.

Why should I do this thigh and glute exercise?

• All fours single leg lift is an excellent glute exercise that tone both glutes and hamstrings. If cellulite on your hamstrings and bum is of major concern, then you want to do this glute exercise daily!
• Keeping your spine stable without rounding or arching during leg lifts activates your core and helps to strengthen your abs.
• Your arms, shoulders and latissimo dorsi are also working to keep the torso stable and lifted through the exercise.
• Since it has no impact on your hips, knees and ankle, it is also an excellent glute and thigh exercise if you are rehabilitating from any leg injury.

Mat Pilates Exercise - Thigh Exercise & Glutes exercise 3: Single Leg Bridge

Things to focus/note:

• Ensure that the feet are hip-distance and in line with the knees in starting position and toes are pointing forward and not sideways before lifting one leg up
• Keep the shoulders sliding away from the ears at all times to avoid neck/shoulder tension
• Keep the hip bones in line with each other throughout the exercise

Lying supine with feet hip-distance apart and knees and heels aligned; tailbone curling up to ceiling and rib cage gliding down towards belly button, straighten one leg to the ceiling in a neutral pelvis position.

Modification: For those with tight hamstrings, keep the lifted leg bent.

Inhale to glide shoulders away from the ears and lift one leg towards the ceiling. Engage your core by curling tailbone towards ceiling.

Exhale to lift your hips up to complete a diagonal line with shoulder and knee.

Ensure glutes and abdominals are engaged and ribcage is not popping towards the ceiling.

Repeat for 15 repetitions for each leg.

Why should I do this thigh and glute exercise?

• Single leg bridge is an excellent glute exercise that tone both glutes and hamstrings. If cellulite on your hamstrings and bum is of major concern, then you want to do this glute exercise daily!
• Keeping your tail bone curled to the ceiling when you hip is lifted also releases tension on your lower back.
• If you have scoliosis or muscle imbalances on lift and right, doing this mat Pilates exercise daily will help you to even out those muscle imbalances.
• Since it has no impact on any joints, it is also an excellent glute and thigh exercise if you are rehabilitating from any leg injury.

Hope you enjoyed Pilates Fitness 3 Minutes Mat Pilates Exercises for toning your legs and butt.

Perfect for catching up on your Pilates workout when you are overseas. You can do these thigh exercises and glutes exercises anywhere on a firm surface. Put a soft towel on the floor or do it on the yoga/Pilates mat. Do not do these Mat Pilates exercises on your bed!

Stay tuned for more Mat Pilates exercises coming your way!

If you want to see faster results, alternate a Weight Loss Pilates Class with a Cardio Jumpboard Pilates class with 3 minutes of daily Mat Pilates Exercise at home!

Get rewarded with up to 3 FREE CLASSES if you attend 10 classes in a month. 

Read more about FLOW CHALLENGE here!

Today I don't feel like doing anything

I just wanna lay in my bed

Don't feel like picking up my phone

So leave a message at the tone

'Cause today I swear I'm not doing anything.

You are not alone.

All of us experienced days like that - so much so that Bruno Mars wrote a song about it, titled it "The Lazy Song" and it was sure a big hit!
Mmm, so what happens when you at the lazy mode? What if you are stressed and tired from managing life; and slipped back to your old ways (where regular exercise is not part of the equation)?
The temptation to stay with the old ways is only as strong as your environment. If you want to make exercising a habit, you need to change your environment.
So what is the secret to doing classes thrice a week with no late cancellations?
Well, there is no secret...however, there is a strategy. This strategy is not unlike any business/life strategy.

5 Step Strategy Plan

1. First understand who you want to be, ie your target
2. Plan your tasks and act on it on a routine basis, ie create a new habit and schedule it in your calendar
3. Identify potential issues, ie possible scenarios that may bring you off course such as... a Lazy Day!
4. Devise solutions to prevent the issue from happening, ie actively choose to be in an environment that will spur you on even on the laziest day
5. Reward yourself on the tiniest achievement, ie new dress, movie, massage or laksa?

Most people skip step 3 and 4, and then wonder why they always have problems meeting their targets. You need to preempt the possible issues and solve for them before they even happen! Which is why I always believe that good luck happens to people who actually plan for it.

Well, the open secret is to build the community that supports your new habit!

Let me illustrate with some examples:

NEW HABIT: Eat healthily.

ENVIRONMENT: Lunch with colleagues who shy away from unhealthy local delights and welcome meatless Mondays, you will find it easier to stick to your new diet plans.

NEW HABIT: Exercise regularly

ENVIRONMENT: Hang out with the group of friends who think fun is exploring new parks in Singapore and not the newest cafe in town will help you to maintain your new exercising habit.

NEW HABIT: Read more and watch less TV

ENVIRONMENT: Spending time with movies buffs is not likely to encourage you to pick up new books to read.

Build The Community That Supports Your New Habit

Not convinced? Let me share an observation with you - the regulars at our studio (aka folks who attend 3 or more classes per week) come to class as if they are coming to a party (or a date)! It may be difficult to motivate yourself to exercise at times, but it is never boring to go to a Pilates Party! The regulars at our studio bring their partners, family, friends and even colleagues along. I was truly amazed by what I experienced last Saturday - almost 50% of the class gathered at the end of the session and went off to have lunch together. Attending Pilates class together is part of their catch-up agenda!
Coincidentally, these are also the folks who have the most significant changes - better postures, more energy, bright smiles, glowing skin and toned bodies.
It's not surprising that having workout buddies is the best way to keep your motivation up. Working out with buddies also makes you accountable to your new habit.

Tips To Build Your Own Exercise Community

• invite people who you catch up weekly/daily to your next Pilates class
• hang out only with folks who want to be the same type of person as you
• if people around you do not exercise regularly, share with them your new habit and ask for their support. If they are not supportive, then hang out less with them
• be our facebook fan and let us walk this fitness journey with you
• suggest to your lunch kakis to go to the healthy restaurant that is further away from office and buffer enough time so that you can have a longer walk back after lunch
• Read our testimonials to inspire you
• take a selfie  after class and show off your post workout glow on your facebook every time you finished exercise - create your new supportive online environment
• get your BFF at work to go to Pilates class together after work twice a week (pss...many of our clients does that!)
• come to Pilates class 15 minutes earlier, snack on a cereal bar and make new friends at the studio

Other Tips To Sustain Your New Exercise Habit

• Replace lifts with stairs. Walk up escalators
• Park your car at the highest level or the furthest lot from your destination
• Drop off two bus stops away and walk home
• Go meatless Mondays and have your last meal of the day before 7pm
• Update your email in our booking system to ensure you get our notifications and reminders about classes
• Walk to your colleagues and have a face to face chat instead of calling or texting or using instant-messaging tools
• Block book your slots at the start of every month  and schedule them into your calendar

Pilates Fitness provides specialized lifestyle Reformer Pilates classes that meet your needs. Try our Weight Loss Pilates class that burns more calories per class. Click here for our class schedule. Sign up for a trial here.

This blog is inspired by Zen Habits.

Hi!

Just start. Don't wait another day or minute. 

2) Break your target into bite-size weekly milestones. 
Plan and track the number of classes you need to lose your desired body fat percentage.

Regrettably, we do not work with ClassPass, so we are unable to accept ClassPass clients.

If you are interested to try our classes and have not been to our studio before, please sign up for our 3-Class Discovery Pass here.

Hope to see you in studio soon!

Even though Covid-19 is endemic, all participants are advised to arrive no earlier than 5 minutes before class.

We have a firm no latecomers policy. You will not be able to attend the Pilates class if you are more than 5 minutes late; it will be treated as no-show and a class credit will be deducted from your bundle.

We are unable to waive off any late cancellation unless a medical certificate is emailed to us within 48 hours from the class start time.