FAQs

Do you have any tips on how to make Pilates classes more intensive on a Cardiovascular level?

We all know that Pilates is a great strength and balance training programme, but its effectiveness as a cardio workout is more debatable. To work in the cardiovascular zone, you must have a moderate to high intensity heart rate output for a minimum of 30 minutes. It is definitely possible to push into moderate cardio levels with Pilates mat classes especially if you are an experienced practitioner who can follow the more advanced and flowing classes without taking a break. But for people with less experience or those looking to get a more cardio-intense workout, a pre-Pilates cardio blast will help get your heart going and keep it beating hard during your Pilates class.

Try doing 20 to 30 minutes of cardio exercise right before your Pilates session to warm up your body and get your heart rate to the right level. Fast walking, jogging or cycling will all do the job (depending on your fitness level of course). As you fatigue, your heart rate will go up and stay up. Take a few minutes break and then start your Pilates session. You will find that your heart rate will go up again quickly and the workout will feel more cardio intense than usual.

As always- it is very important to not over do it, so make sure to build up your stamina gradually. Check how long a cardio session YOU can complete without losing your form, precision or concentration during your Pilates session. Increase the length of your cardio and Pilates sessions gradually and don’t give up easily. With consistency and determination you will feel the improvements over time and feel terrific during and after your workouts!

Do you have short classes that serve as warm up to other classes?

That is a very interesting question and one that troubled me many years ago when I just started doing Pilates... :-)
We do have quite a number of short classes that can be used as a "warm up" to other, more intense classes and we also have classes that can be used as a"cool down" at the end of more vigorous classes. Saying that, there is no need really to warm up before any of our classes as a good class is always structured with a warm up within it. The approach to the warm up and its intensity will depend on the level of the class and the style-approach of the teacher but it will always be sufficient as long as you are taking a class that is appropriate to you.
If you have more time I would certainly support the idea of taking a short, relatively easy class before a longer, more intense class, but again it is not something you should think is necessary.

Do you have short Yoga classes that serve as warm up to other classes?

A lot of the 10 minutes classes on the site were created to stand on their own as a short class, or to serve as a “warm up” or a first section of a longer practice, when combined with one of the longer classes (20 or 30 minutes). Saying that, there is no need really to warm up before any of our classes as a good class is always structured with a warm up within it. The approach to the warm up and its intensity will depend on the level of the class and the style-approach of the teacher but it will always be sufficient as long as you are taking a class at an appropriate level to you.
If you have more time I would certainly support the idea of taking a short, relatively easy class before a longer, more intense class, but again it is not something you should think is necessary. 

Do you think that men can benefit from Pilates as much as women do?

Men can absolutely benefit from Pilates as much as women! The method was created by a man and in many cases the exercises were created with men in mind.  It is very true that men owe women a great debt for keeping the method a live, but it does not mean that it is only appropriate for women. We do have to recognize that over the last few decades many female teachers have adapted the exercises to make them more appropriate for their clients (mostly women...), but the original form of the exercises has been passed from one generation of teachers to the next and it is available for all to learn and practice.


Pilates offers huge benefits for men interested in fitness; especially in regards to gains in functional strength and flexibility as well as coordination, injury prevention and the development of mind/body connection. Harnessing the power of the mind is one of the great qualities of Pilates and will benefit anyone who wants to 'up their game', from the complete beginner to the professional sports-person. Clearly, all the qualities that are sought after by women, will benefit men as well- core strength, control, balance, awareness, improved breath capacity and efficient movement to name a few.


We have plenty of classes on Pilates On Demand that will challenge even the most eager men and we look forward to seeing more and more men use them and reap their benefits.

following a minor abdominal operation, I've done your Pre-Pilates course which I loved and the Beginners New Years' Resolution program which sometimes feels too strong for my core. what should I do?

Before I comment on the appropriate exercise approach I would like to make sure you are aware of a number of important factors:

 

  • Even after a minor operation or procedure you must be cleared to exercises by your surgeon/physiotherapist.
  • If you are given any instructions you must follow them as religiously as you can.
  • You should enquire with your care giver re any movements/exercises you should not do and for how long
  • You should ask your care giver re movements/exercises that can help with the recovery process.

 

Assuming you are cleared to exercise and that there are no movements that are contra-indicated to your condition I would simply recommend progressing gradually at a rate that is appropriate to you. I know it does not sound very “exciting”… but that is the best way forward really. Please continue with the Pre-Pilates classes for a while as there is SO much to learn from them and they will make your body feel great. And if you were given any exercises to do post op please do them for a while (alongside the classes) until you feel 100% better.

When you feel ready to progress start following the Beginners’ Course classes one by one and if you feel that your abdominals are still not ready for the effort then reduce the number of repetitions to the number appropriate to you and skip any exercises that you feel are too much for now. Re-visit the same class and same exercises until you feel that you can do them without discomfort or too much effort before progressing to the next class.

Remember that in a healing process it is essential to give the body time to heal not just on the outside but mostly on the inside… your tissues and organs will have to get used to the “new you” and make certain accommodates and this will take time. Better not rush it!

 

 

Hours of computer work have resulted in sensitive wrists which can be painful when doing some weight bearing exercises. What can I do?

Many people suffer from sensitive wrists these days. Hours of working at a computer and smart- phones coupled with poor posture make this a modern day “disease”.

First of all- if any exercise hurts your wrists and you can not “pull your weight up” from the wrist and stop the pain, then you should modify the exercise. We have created a video to help with that so please watch it here One other modification, that is not mentioned in the video, is to do the exercise on the forearms, but this will be appropriate only with some exercises such as the Front Support (plank).

As for the issue itself- a number of things may help:

  1. Watch your posture during the day. Sitting for long in the same compromised position will lead to stress and strain. Make it a habit to stand up/ move around/ change positions as often as possible
  2. Whenever you think about it, take a couple of deep breaths. Really deep… this will “lift your rib cage up” and “reorganize” you.
  3. Do wrist exercises whenever you can! With your arms pretty straight- pull your fingers as far back and as far under the wrist as possible- feeling the stretch in the underneath and the top of the forearm. Then try to touch each finger individually to the palm of your hand and stretch it as far back as possible. Not as simple as it sounds… The movements of the fingers and wrists will improve blood flow and circulation and will help a healing process.
  4. Squeezing a tennis ball (or any of the special products found in the market) can help strengthen your fingers and wrists. In the evening… while listening to music or watching TV… or while on the train/bus etc…
  5. Massage your forearms from wrists to elbows. No doubt that you will find sensitive spots!! Massage those as often as you can to relieve the tension stored in them. This can potentially help a lot!

 

How can I download a video to my mobile?

Please have a look here to learn how to watch videos offline on your mobile device

How can I perform a full squat with my heels down on the ground without losing balance or rolling backwards?

Keeping your heels down without falling back or losing balance requires a great deal of flexibility in your leg, pelvis and spine joints as well as in your calf muscles. Many people struggle with this movement and take a lot of practice to improve on that.

I often suggest practicing on all fours first (hands and knees) in the following sequence. This is a Feldenkrais sequence that imitates the movement of the body in and out of a squat without the effort of doing the real thing.

 

Rock the weight backwards as if to sit with your bottom on your heels (“Rest Position”) and then forward again. Do it many times without any effort or strain.

Stay on all fours and just flex and point your feet many times. When you flex your feet rest the soft part of your toes on the ground (curled under the foot itself) and when you point your feet rest the whole top of the foot (the part you can see when looking down at your feet) on the ground.

Keep your feet flexed with toes curled under and sit back as before- moving backwards and forward many times (as in stage 1)

 

When you find this easy enough move on to the next stage- starting from the end position of the previous sequence (sitting back on flexed feet), bring your hands close enough to your knees to allow you to lift the knees off the ground and shift your weight slowly backwards- rolling through the feet towards a squat position. Shift your weight as far back as you can (heels coming as close to the ground as you can) and then shift it forward again- knees resting on the ground. Do it many times, making sure your feet and knees are not twisting in or out as you go.

If your heels can not touch the ground, position yourself in a door frame in a way that allows you to hold onto the frame at that critical moment when you are about to lose your balance and support yourself as you lower your heels all the way to the ground and then bring them back up.

 

Finally- when the above is easy enough, do the same but add another stage- from the squat position lift your head to look forward, squeeze your sit bones together and stand up tall on your feet (with or without the support of the door frame). Sit back down into the squat and roll your weight fwd into the hands and knees position. Alternate between these three positions as you like and stay in the squat for as long as it feels comfortable.

 

This will take practice and patience but it is well worth it. The squat is a very important movement that we do not do nearly enough in the western world. As always, make sure to practice gradually and listen to your body- if you feel strain on any of your joints back off and repeat the previous stage without any strain for long enough before progressing to the next stage.

 

I hope this helps 

How do I know when I am ready to progress to the next level of classes?

Yoga is a practice that requires the gradual build-up of movement skills (technique), strength, flexibility and awareness. In the process one also develops an understanding of what the objectives of the poses are and how to achieve those objectives. Beyond the pure physical attributes, Yoga creates fine tuning of the body that will manifest itself in the way you carry yourself and the way you move in everyday life and activities. Clearly, this gradual process takes time... sometimes a long time... 

There is no need and there is no way really to rush the process... It is a fun process and the real pleasure and satisfaction is in observing the changes that take place in your body with regular, consistent practice as the weeks, months and years go by.

When you feel that you understand the poses, instructions, corrections and cueing really well; and when you feel that you are able to perform the poses really well (maybe even on your own, without a teacher...) in a way that does not create stress or strain in your body, then you are probably ready to progress on to the next level!   

Enjoy the journey.

How do I master the neck pull on the rolling back up bit

Mastering the Neck Pull can be a life time journey… it is a very challenging exercise especially when one has tight hip flexors (front of hip muscles) and lower back muscles. But- do not despair… and do not think that doing your best is not good enough!! It is the trying that counts!!

 

Here are a few practical tips that can help you achieve your goal:

 

Master the Roll Up first. The Roll Up is in many ways the prep exercise for the Neck Pull. Having the arms stretched out in front makes it easier than when the hands are clasped behind the head. Make sure you REALLY roll down one vertebrae at a time and roll up one at a time. When you get to your tight spot STAY THERE and do some work- deepen your abdominals- pull them in and up in a way that feels like your tight spot is getting a bit longer and stretched out, allowing you to move through it segment by segment.

 

.  A couple of tips that might help- Flex your feet and reach fwd through your heels in opposition to the rolling backwards of the spine; Do your best to initiate the rolling back from your tail- imagine it curling between your legs towards your abdomen (like a scorpion’s tail)

 

When you work on the rolling up bit of the Neck Pull try the following:

  • Think about “bringing the weight of your head forward above your chest and then your belly”
  • Imagine rolling fwd from the “crown of your head” and feel that it is your spine that is rolling fwd “folding itself over the abdomen” instead of concentrating on your abdominal power
  • Do your best to roll your spine “into itself” like you would roll a Yoga mat or a sleeping bag. It is that tight part of your spine that would not roll tightly that is stopping you from mastering the exercise.

 

I hope this helps and that you will work hard and enjoy the process in equal measures!

 

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