It’s Day 6 of the Circuit Breaker. I’ve really been a good girl and only step out to do the essentials like collecting my reusable mask, buying food and groceries. I’ve also timed myself such that I will be back within 2 hours inclusive of driving. How about you?
3 weeks ago, I had a concept of 14 Days Pilates Quarantine Workout. I was concerned that if our Singapore Pilates studios are mandated to close, then many of our older clients will be inactive for a month or longer. All the efforts that they have put in these years attending Pilates classes will take a setback. That is definitely not a good thing, physically and mentally.
Thank god for good timing as we were mandated to shut by 7 April 2020. I did 14 Days of Pilates for beginners videos, naming it “14 Days Pilates Quarantine Workout” with my Mum, sharing it on our Instagram and Tiktok. Doing these Pilates for beginners exercises with Mum gave me confidence that these Pilates beginners exercises are suitable for the young and the old since Mum curated all the moves. Mum turned 63 on 1 April 2020 and I’m glad that she is able to follow through all of the Pilates exercises! Also, I managed to rush through the filming and completed the 14 Days Pilates Quarantine Workout – Singapore Pilates Edition, with me doing it together with you step by step on our revamped Youtube channel.
The Covid-19 circuit breaker is urging everyone to #StayAtHome. Just a few days ago, Singapore Government also closed all national stadiums in the neighbourhood and beaches to discourage people from exercising in groups outdoors. But we need to move and exercise – for our body and to keep our spirits up.
This 14 Days Pilates Quarantine Workout - Singapore Pilates Edition is planned such that we focus on one part of the body a day. Through the 14 days journey, we hope to work with you to build your best body. I’ve isolated 14 most common concerns of clients, starting with the spine! Do click subscribe to our Youtube Channel so that you are notified whenever we load up a new Pilates video.
Yes, Day 1 of 14 Days Pilates Quarantine Workout - Singapore Pilates Edition is about building a strong and flexible spine. We will work on the 5 natural spinal movements to keep your vertebrae mobile and core strong. These 5 movements are spine articulation, side bends, rotation, flexion and extension.
Workout with me together in real-time, no repeated exercises and no equipment required. This real-time workout allows me to cue corrections and modifications as we go along to ensure you are always engaging the right muscles for an effective workout.
❥Day 1 - Full Body Stretch
❥Day 2 - Shoulder Stretches
❥Day 3 - No Back Pain
❥Day 4 - Loosen Those Hips
❥Day 5 - Lean Legs
❥Day 6 - Tight Abs
❥Day 7 - Standing Core
❥Day 8 - Strong Back
❥Day 9 - Even Out Scoliosis
❥Day 10 - Cardio Pilates
❥Day 11 - Coordination
❥Day 12 - Strong Arms
❥Day 13 - Butt Lift & Tone
❥Day 14 - Balance & Core
Everyone can benefit from burning more body fat from each Pilates class. We are living in a world where all of us have too little time and too much to do; getting the max out of your Pilates class is greatly appreciated by all clients. We are looking at efficiency and effectiveness. How do you spend the same amount of time and get the greatest result? Getting out of the fitness plateau may also be the motivation you need to keep at your fitness regime.
At Pilates Fitness, all our classes utilize Pilates props such as tonning balls which act as hand weights, Pilates Ring (or the Circle of Death), foam roller and more. Unless you are still nursing from injuries, try to step up on the weight of the props you use. The green tonning balls and the purple rings are heavier as compared to the rest. Same movement, heavier weights equals more fat burn. Try it the next time you come to class and observe the difference it makes to your regular Pilates class.
If you are extending your arms or legs, fully extend, hold for 3 seconds then return to starting position with control. Many times, I observe clients either using momentum or move too fast. In fact, when you are extending your limbs or hips, it’s the last 0.5mm of the final extension that truly tone your muscle and strengthen your core. Note that on the reformer, we are working against resistance, only when we are fully extended do we experience maximum resistance given our body proportion. We will burn more body fat when we stay for a few seconds holding maximum resistance.
Each movement should be performed with this sequence – out and hold (for at least 3 seconds), back and hold (when the carriage stop moving for at least 3 seconds). It is important to let the carriage return fully and let the muscles rest for a second or two before you go for your next repetition. This ensure each repetition is done with correct engagement of the intended muscles rather than just powering through the movement. Performing a Pilates exercise correctly burns a lot more body fat and calories as compared to seemingly doing a Pilates exercise without engaging all the right muscles throughout the journey of the movement.
The other way to maximize fat burn is to use as much core muscles as you can to ensure stability as you perform your movement. Ensuring the spine stays stabilized when you lift your arms up against resistance not only work your arms but also the muscles supporting your spine.
Visualize how a plank works. You are not moving when performing planks but you are working really hard just to maintain your form. In fitness, we call it isometric exercise. If you can maintain your form by activating other muscles while doing the Pilates exercise, you are working doubly hard. You are working hard to perform the movement and you are working hard to ensure other body parts are not moving.
This is also feedback I often get from Pilates newbies. They will comment that they feel nothing at the end of the class and question me if they should be perspiring at the end of a Pilates class. My standard reply is – look around you. The person who is perspiring or panting is probably the most experienced participant we have from this class. The reason why newbies are not “perspiring” is because they are simply doing the movement without maintaining the right form and without using the right muscles. So, next time, burn more body fat by focusing on stability before mobility.
The trick to burn more body fat for any type of exercise is to focus on lower body work – legs and glutes. This is also why squats and jumps are the most commonly suggested exercises in HIIT and bootcamps classes. The reason to focus on legs and glutes is because they are our biggest muscle groups in our body. Look into the mirror, look at the size of your right arm versus your right leg. If you spend next 30 minutes training your right leg, you will be burning more body fat as opposed to working only your right arm since there is less to burn from your right arm anyway.
Glutes is one of the biggest muscle groups and generally ignored. Clients who want to work their bums are clients who wanted a perky nice, toned bum. Clients who want to lose weight will not think about working their bums. This is incorrect. Think about efficiencies, you will burn body fat if you focus on legs and glutes workout.
So next time when you are doing your Pilates footwork exercises, put your all into those few sets. No cheating. Take no breaks. Ensure Tip 2 and Tip 3 are followed. If you want to intensify the body fat burning, grab heavier tonning balls as you perform your footwork.
Lastly, tip 5 is something that I’ve been nagging for a while. Change is the only constant. Do not accustomed to any class type or instructor.
Start with an easy class and build to an intermediate class by Wednesday. Tune down with an easy class and build up again. It’s like running outdoors on a terrain is much more effective than running uphill all the time or running on flat ground all the time. Always let your body warm up and then challenge it before letting it wind down again.
Best is if you could attend different instructor class and use different reformer at every class. Do not let your memory to set in during the 1 hour of Pilates class so that you are 100% focused and engaged.
Our spine or vertebral column is made of twenty-four vertebrae. When we are standing, the entire weight of our body, head and arms is transferred through these vertebrae. Spinal intervertebral discs that are between each vertebrae cushioned this shock when we move. The discs are composed of a tough outer layer, the annulus fibrosus and a liquid centre called the nucleus pulposus. When weight is placed on a disc, the annulus fibrosus supports the nucleus pulposus in compressing and distributing the pressure.
A slipped disc or herniated disc happens when the nucleus pulposus bulges out through a weakness in the outer part of the disc. It may be pressing on nearby nerves and cause severe pain or inflammation. One tends to develop a slipped disc between 30 and 50 years old; and twice as many men as women are affected. There are no permanent treatments to treat slipped disc and hence it is very important to ensure we cultivate good habits to prevent slipped disc from happening. Doing Pilates exercises is one of the easiest ways to restore the natural curves of the spine while strengthening your muscles at the same time.
H2:Pilates Exercises Promote Good Posture
How you sit, stand and move have a big impact on your spine. Incorporating good postural habits are crucial in maintaining a healthy spine. Our spine has a natural “S” shape and this “S” shape has to be maintained in every movement to ensure proper posture. Pilates exercises focus a lot on neutral position or “S” shaped-spine in every movement, hence retuning our body to get used to the neutral position that is good for our body.
Standing – Stand upright with head balanced on top of shoulders. Both legs should be straight with even weight on both feet. When doing standing Pilates exercises, we learn to notice details as such your rib cage should be balanced on top of your hip bones when standing to prevent over-arching of your lumbar spine.
Sitting – Your pelvis should be vertical and support in the small of your back to promote the natural lumbar curve. Head forward posture should be avoided to prevent over extension of neck. Your knees and hips should be level and your feet should be flat on the floor (use a footstool if necessary).
Lifting & Moving - Avoid making sudden aggressive movements or over-twisting your body in unnatural positions. Pilates exercises that promote rotation of rib cage, articulation of spine and lateral flexion will help to promote flexibility and strength. Distribute your weight evenly on both sides of the body especially on both feet.
Pilates Exercises
Exercising regularly can slow down the deterioration of your interverteral discs. It can also keep your supporting back muscles and postural muscles strong. Integrating high-impact activities, weight lifting exercises with core strengthening exercises such as Pilates exercises is useful in preventing over-straining your spine. However, it is important that you carry out Pilates exercises under guidance of qualified instructor.
Pilates Exercises such as Hip Rolls are useful in promoting articulation of your spine, strengthening abdominals to support spine especially lumbar spine, glutes and hamstrings.
STARTING POSITION
Lying on back, pelvis and spine neutral. Knees bent, feet hip-distance apart on mat. Arms by sides, palms down. Inhale to prepare.
Step 1: Exhale
Initiate from tailbone and slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades, not neck. Do not arch lower back by maintaining good abdominals connection with rib cage.
Step 2: Inhale
Keep abs engaged and expand back of rib cage, keeping head and shoulders relaxed. Press evenly into both feet to engage glutes & hamstrings. Relax shoulders.
Step 3: Exhale
Soften chest, ribs, middle back and lower back as you return spine to starting position vertebrate by vertebrate.
Repeat 3 - 5 times.
Cultivating good posture and incorporating core strengthening exercises such as Pilates exercises will help you to prevent slipped disc and other back pains.
Since 2010, we have witnessed so many success stories (and sometimes life-changing ones) of how Pilates have transformed lives. With the blessing of these individuals who have benefited from Pilates, we are going to share with you their journey with Pilates.
Pamela started Pilates for the first time with Pilates Fitness in early 2011 and she attained such amazing results that I couldn't believe it myself. I remembered that she "stormed" into the studio one day, about 6 months from working out with us, and demanded a refund. I was taken aback and very concerned about her unhappiness. Then she grinned and said she needed a refund so that she can go shopping since she has left only one pair of pants that fit. Read on to find out how Pam lost 17kg in 5 months doing Pilates and watching over her diet.
Pamela Jenkins
MD, Asian Centre for Liver Diseases & Transplantation
Practising Pilates for almost 1 year, doing 3 - 4 sessions per week, usually 2 sessions of Pilates for Weight Loss and 1-2 sessions of Pilates Jumpboard.
1. How and why did you first get involved in Pilates?
I was gaining weight and diet alone was having very little effect. Due to my inability to perform weight bearing exercise such as running, treadmill etc, I decided to try Pilates.
2. How long have you been practicing Pilates? How often do you practice Pilates?
I have been practicing Pilates for almost a year now. Work permitting, I try to attend 3 classes a week but ideally would like to attend 4 classes.
3. What was your impression about Pilates before you begin practicing it? Has it changed and how do you feel about Pilates now?
I didn’t believe it would help me lose weight. I had the perception that it would affect my muscle tone and posture to a greater extent. I did, however, hope to lose a small amount of weight due to the increased metabolic rate of exercise alone. Has it changed now? Dramatically! Within a few weeks I could feel the weight falling off. My body shape also changed rapidly and my muscles became so much more toned. Within 5 weeks, I had lost one dress size.
4. Do you do other exercises or sports besides Pilates?
No
5. Has Pilates helped you to lose weight, perform better in your sports or improve your daily activities? If yes, how much weight did you lose and what activities are improved?
Within 5 months of commencing Pilates, I lost a staggering 17kg. This was so far beyond my expectations! I was amazed as were all my colleagues and friends. I had amazing amounts of energy. I would say my energy levels increased by 70%. Previously, after a long day at work, I would go home, and be in bed by 10pm. Now I have the energy to go out after work and my work performance has also increased.
6. Can you share with us an unique experience that practicing Pilates has provided you with?
It has definitely put me in a better frame of mind in so many ways. Obviously body image and self confidence have improved tremendously. The encouragement, personalised care and interest of the staff are great confidence boosters and the cheery nature of everyone really lifts my day. My one big and lasting impression was when I broke my wrist and turned up for class in a plaster cast . I felt sure I would be told that it would be too much of a liability to have someone try to perform the exercises in such an incapacitated state and to come back when I was healed. I’m sure that would have been the case in many other classes. Instead, I was welcomed with open arms, exercises were adapted around my incapacity and instead of feeling frustrated by my incapacity, the staff helped me make it fun. I could laugh at myself and the encouragement I received to keep going and not give up despite the difficulties is an experience I will never forget and will always be grateful for.
7. What has your experience with Pilates Fitness been like?
Uplifting, fun, a fantastic confidence booster in terms of the dramatic change in body image. It has also taught me so much body awareness which can be utilised in everyday life to improve body posture, reduce aches and dramatically improve energy levels.
8. What do you find most enjoyable or memorable about practicing Pilates at Pilates Fitness?
The friendliness of the staff, the attention to detail in order for one to improve and the personalised service even when the class is full. There is always attention to details to make sure everyone gets the most out of their class. Also, if there is quiet time before or after the class, the time to chat really feels that you are going to spend time with friends rather than just attend a class. Again, the personalised touch!
9. Would you recommend Pilates classes at Pilates Fitness to your friends? If yes, why?
I have done nothing but recommend it ever since I started! It is an excellent way to exercise if you cannot perform weight bearing exercises. Unlike the gym, I feel you get to exercise different muscles and it gives a more balanced workout for the whole body. Finally, my results!! I have had more comments and compliments than I can count!
10. Any last comments?
Keep up the good work. You have a wonderful set up, wonderful staff and a great philosophy.
Curious about how our Reformer Pilates classes will help you to discover your best body and mind?
Click the banner below to get started with us!
So here’s the truth: Everyone bloats. It’s not normal for someone to have rock hard abs all throughout the day (unless you don’t eat or drink). Food and liquids take up space inside your stomach and intestines, which causes your tummy to expand. Eating certain foods may also cause more gas to be produced in the stomach than others, which increases the bloat. The good news is that while we can’t fully avoid bloating, there are 3 simple ways to reduce it (hooray!).
There’s a common misconception that drinking more water increases bloating, but on the contrary, increasing your water intake actually helps to reduce the bloat! Your body retains water when you don’t drink enough; in a bloating situation, you should be drinking more fluids instead of restricting them. At the same time, avoid high-sodium foods such as processed and packaged foods as this triggers water retention.
A handy tip to keep track of your water intake is to refill a 1 litre water bottle at least 3 times a day! Another way to fight the bloat effectively is to add a slice of lemon to warm water. Consuming warm lemon water reduces water retention as lemons are a natural diuretic.
Try swapping high-sugar carbonated drinks for healthier options. If you enjoy more flavour in your water while beating the bloat, try this delicious recipe: Watermelon Celery Cucumber Juice. However, juices have frutose and frustose is a type of sugar, so don't go too crazy over the juices!
Carbohydrates are stored in the muscles as glycogen, which is a form of backup energy source. However, a high glycogen storage is unnecessary unless you have a vigorous exercise routine in place. Every gram of glycogen is stored with approximately 3 grams of water. By decreasing your carbohydrates intake, your body can then burn off the stored fuel while draining off excess fluids.
Compared to carbohydrates or protein, fatty foods take a longer time to pass through the digestive tract, and are the last thing to leave the stomach. If you want to avoid bloating, you might want to think twice before eating that basket of truffle fries (Candice: did you hear that?!) or that mouth-watering korean deep fried chicken.
Of course, I’m not saying that you have to ban yourself from fast food forever. You can have 1-2 cheat days, but the bulk of your diet should be healthy and nutritional. Remember, balance is key!
A 2008 German study published in the Journal of Gastrointestinal and Liver Diseases examined the effects of walking at a leisurely pace on a treadmill after eating a large meal. Results showed that walking helped move food through the stomach more quickly. When the stomach empties faster, gas is able to move more quickly into your small intestine, reducing the amount of bloat.
Strengthening your abdominal muscles with routines such as Pilates also helps in moving gas through the intestines. You will not only achieve a toned appearance that results in a less bloated-looking belly, but also improve your core strength which is essential in supporting efficient bodily movements and reduces the risk of injuries.
Bloating is a common issue that can be easily reversed with the right diet choices and regular exercise. Let us know if these tips worked for you! Fight the bloat and book your next Pilates class here. See you in class soon! 🙂
Fun Facts: Did you know?
6 out of every 10 people think that Yoga and Pilates are the "same thing"
Pilates & Yoga may “look the same” to almost everyone who hasn't done Pilates and/or Yoga before, but it certainly doesn't come as a surprise – while they are in fact, NOT the same thing, they aren't entirely different either. Let’s break both exercises down and take a closer look into how we can differentiate them a little better!
How can one differentiate between a Pilates exercise and a Yoga pose? In Yoga, one generally holds each pose for a longer period of time, while Pilates exercises consists of continuous motions at a faster pace. Yoga exercises are static and often involve the element of meditation – one stays in the position while enhancing the stretch of the body through breathing. On the other hand, Pilates involves a sequence of dynamic exercises which works the body through resistance, core awareness and breathing.
Both Pilates & Yoga exercises may incorporate the use of props to increase resistance, such as toning (weighted) balls, pilates ring or foam roller. Yoga exercises are performed on a mat, while Pilates has the option of Pilates Mat or Pilates Reformer. In comparison to Yoga, Pilates provides a wider variety of exercises by toning the body through natural resistance from one’s body weight, or through the use of equipment (straps & springs of a reformer machine).
In both Yoga & Pilates, the core is engaged during the exercises. The difference lies in the purpose of engaging the core – the core is engaged in Yoga exercises to allow one to move with fluidity and grace through the practice. Pilates is excellent for core strengthening as focus is placed on stability and strength of the core throughout the workout. Even during a leg or arm exercise, your core is always engaged and supporting everything you do. Every movement you make stems from core engagement.
Both Yoga & Pilates uses breathing techniques in their exercises, which improves circulation and oxygenates the system. The difference lies in the type of breathing technique used:
In Yoga, a full belly breathing method is used – in each breath, one fully expands his/her belly on the inhale and deflate on the exhale. Belly breathing oxygenates the blood, lowers blood pressure and relaxes oneself. As Pilates has a strong focus on the core, belly breathing is not used as it discourages core engagement. Instead, Pilates uses a multidimensional breathing method where one inhales through the nose, filling up the lungs to their fullest capacity, hence expanding the ribs out and allowing engagement of the core. On the exhale breath, one exhales through pursed lips with a gentle contraction of the abdominal muscles to stay connected to the core.
The primary goal of Yoga is to stay connected to the breath – focus is placed on concentration on the breath first, before deepening a pose. In Pilates, priority is given to the precision of movement and starting position of an exercise, followed by the coordination of the movement with breathing.
Both Yoga & Pilates are wonderful for strengthening the core and toning all the muscle groups in the body, but is it effective in achieving weight loss? Typically, a 50-min Power Yoga class will burn about 250 calories - while it is not significant enough to help you shed the kilos, a study found that people who practiced yoga regularly gained less weight during their midlife years than their nonpracticing peers. On the other hand, a 50-min Pilates workout can burn between 255 to 375 calories. For maximum weight loss results, you will need to do a 45-60min routine at least 4 days a week. Pilates Reformer exercises add the cardio and fitness element to Pilates poses, which burns additional calories and contributes to faster weight loss results when done correctly and regularly.
In summary, both Yoga & Pilates are beneficial to the body in terms of posture, flexibility and relaxation of the mind and body. However, Yoga is a practice, whereas Pilates is a workout. If you’re looking for faster and more effective results, give our Pilates Reformer class a shot today!
