Tag Archives: Dublin 16

Video 7 – Pilates Roll-Up Core Strength Exercise – Three Variations / Options

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In this Pilates Video you are going to learn three variations of an Pilates Exercise called the Roll-Up. The exercise focuses on your straight abdominal muscles / your rectus abdominis and a small bit on lower and mid back mobility.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Pilates Roll-Up (option 1 – arms stretched out in front of you)
Sit with your legs straight stretched out in front of you and aim to straighten your back as much as possible, keep your shoulders and neck relaxed. Breath in to prepare, breath out as you tuck your tailbone under, draw your chin slightly in towards your chest and gradually easy vertebrae by vertebrae onto the mat. Aim for a slow and controlled movement, avoid any rushed or jerky moves to keep it safe for your back. Breath in as you reach cross over your body to lengthen your back and spine. Roll your back in the same controlled way off the mat as you breath out and reach away to your feet to incorporate a hamstring / back of your leg stretch. Repeat up to ten times. This exercise might not be for your if you have any back issues.
Sit w.
(2) Pilates Roll-Up (option 2 – arms crisscrossed in front of chest) 
Same as above, crisscross your arms in front of your chest to intensify the movement. Still stretch your whole body out as your hands and fingers reach away for a moment.
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(3) Pilates Roll-Up (option 3 – arms / hands stretch away to the ceiling )
Same as above, stretch your arms / fingers away towards the ceiling, your palms are facing towards each other. This intensives the movement further and requires more control.
Same as above, just crisscross your arms in front of your chest to intensify the movement..
Let me know how you get on and e-mail or facebook me your questions, comments or feedback.
Thank you
_ Martin

Video 6 – Core Strength, Pilates, Upper-Body Combo 1. Roll-Down Push-Up, 2. Roll-Out, 3. Ball Russian-Twist

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In this Pilates Video you are going to learn three exercises, two Pilates, Core Strength Exercises and one Upper-Body Toning and Strengthening Exercise.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout to make these exercises safer for your lower back. Always consult a GP / physician before starting a new exercises regime, especially if you haven’t exercised for a long time on a regular basis.

(1) Pilates Push-Up & Roll-Down >> Focuses on increasing upper-body strength (arms, chest), improves spin & back mobility a small bit.
Stand tall, arms, shoulders and the neck area are relaxed. Roll-down into a push-up position, place your hands wide, to the right & left of the mat, aim to keep you neck long, avoid dropping your head if possible to avoid tension in the neck. Keep your hip lifted, maintain ideally a straight line – ankles, knees, hips, shoulders, top of your head. Breath in as you lower your upper-body, breath out as you push away from the mat or floor. Roll up on the next breath out and come into a standing position.
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(2) Swiss-Ball / Gym-Ball Roll-Out >> Focuses mainly on increasing your “global abdominal” strength (it strengthens various abdominal / stomach muscles at the same time)
Kneel in front of the ball, your wrists rest on ball, your elbows are slightly bent. Maintain a straight line from your knees to your shoulders and the top of your head. Keep your shoulders and neck loose and relaxed. Breath out as you roll out, breath in as you roll back up.
Avoid dropping your hip and keep your TVA, core muscles slightly engaged to protect your lower back.
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(3)  Russian Twist with a Gym / Swiss-Ball >> Focuses on toning your waist / increasing oblique strength and gets your thighs, buttock / gluteal muscles and mid / lower back a bit as well.
Rest the top of your upper back and the back of your head on a gym-ball, lift your hip to create a straight line from your knees to the crown of your head, keep your hip lifted and your ankles below your knees. Reach with your arms towards the ceiling, palms facing inwards. keep the shoulder relaxed. Breath out as you turn from your waist to the right, remember to keep you hip lifted, breath in as your return to the centre, turn to the left on your next out breath, breath in returning to the centre.
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To-Do-List:
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(1) Do a brief warm-up of 5-8min including some rotational and loosening moves for your neck, back, shoulders and your lower back or do some cardio exercises for 5-8min e.g. brisk walking.
(2) Do each exercise up to 10 times, assuming your back, neck, shoulders, knees and other joints etc. agree with the movement and there is no pain. Do three sets of each exercise.
(3) I suggest to keep an exercise and activity diary, which will allow you to recognize progress.
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Make a note of
(3.1) when you exercise time/date/duration,
(3.2) how many reps / sets you do,
(3.3) how the exercises are getting easier over time. I came up with a rating system.
I use a scale from 1 to 10 ( 1 = very very easy; 10 = extremely hard, nearly impossible).
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Let me know how you get on and if you have any questions.
Martin

Video 5 – Pilates & Core Strength Combo 3x – Roll-Up – Side-Bend – Swimming / Super-Man/Woman

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In this Pilates Video you are going to learn three Pilates & Core Strength Exercise, that tone and strengthen your whole midsection or midriff.
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Keep your core muscles, your TVA (Transverse Abdominis) slightly engaged throughout.

(1) Pilates Roll-Up >> Focuses on straight abdominal muscles, your rectus abdominis)
This variation is for those who’s mid and lower back is ok, avoid if you have any lower or mid back issues. Aim to control the movement, slowly easy vertebrae by vertebrae onto the mat and  roll the back in the same way off the mat. Stretch the whole body out in between. Avoid any jerky or rushed moves, especially as you roll up.
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(2) Pilates Side-Bend >> Focuses on toning and strengthening your waist, your sides or love-handles
This exercise is not for somebody with neck or shoulder issues. Place your elbow below your shoulder,  choose your leg and knee variation. Breath out as you lift your hip, breath in to lower your hip. Control the movement, slow it down a good bit to intensity the exercise.  You will ultimately benefit more from the exercise if you do it slower, plus you increase your body awareness as well.
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(3) Pilates Swimming or Super-Man/Woman >> Focuses on mid & lower back strength, includes a small bit of a stretch for the whole back as well.
This exercise is generally very good for strengthening your lower back and simultaneously stretches your whole back, neck and spine out, if done correctly. Pay attention to keeping your chin tucked in, your neck long, stretch through one pair of limbs away as you breath out, breath in when switching over.
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To-Do-List:
(1) Do a brief warm-up of 5-8min including some rotational moves for your neck, back, shoulders and your lower back or do some cardio exercises for 5-8min e.g. brisk walking.
(2) Do each exercise up to 10 times, assuming your back, neck, shoulders etc. agree with the movement and there is no pain. Do three sets of each exercise.
(3) Be aware how easy or challenging it is to roll-up or to lift the hip up (compare right and left for the Pilates Side-Bend – class participants often experience differences, as one side might be stronger than the other).
(4) I suggest to keep an exercise and activity diary, which will allow you recognize progress. Make a note of
(4.1) when you exercise time/date/duration,
(4.2) how many reps / sets you do,
(4.3) how the exercises are getting easier over time. Come up with a rating system.
I use a scale from 1 to 10 ( 1 = very very easy; 10 = extremely hard, nearly impossible).
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Let me know how you get on and if you have any questions.
Martin

6 over 8 week South Dublin Pilates – Special Offer – June, July, August 2016

Pilates South Dublin Summer 2016 Special Offer Rathfarnham Sandyford Dundrum Leopardstown Cabinteely Foxrock Dublin 16 Dublin 14 Dublin 18For the months of June, July and August 2016 we are going to run our “6 over 8 Pilates Class Summer Special” again. Meaning you can choose to pay for 6 classes and use them over an 8 week period. This allows you to book a class and at the same time have the flexibility that’s needed if you go on a two weeks holiday break. Terms and Conditions apply, see below.
This applies to the following fitness and exercise classes:
 1. Morning Pilates Classes 
 2. Over 60s Pilates & Fitness Classes
 3. Men Only Pilates / Core Strength Classes

• Beginners are welcome ! 
• Small Classes, there is a maximum of 8-10 class participants
• Various Pilates equipment is provided (Pilates Rings, Balls, Foam Rollers,  Gym Sticks etc.).
• Cost: €75 for 6 classes
• Cost: €100 for 8 classes (book this if you can do 8 consecutive weeks)
• 13 Years teaching experience
• Parking is free

• Find our Full Pilates, Fitness and Exercise Class Time Table for our
_ South Dublin Classes here, close to Dundrum, Leopardstown, Sandyford, Terenure, Rathmines, Rathgar, Churchtown, Bellarmine, Stepaside, Kiltiernan etc..
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Yours in Fitness and Health
_ Martin
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Terms and Conditions:
1. Your six-week class booking is valid for 8 consecutive weeks from
your first class onward.
2. A health screening form must be filled out before the start of the class,
find a link to the health screening form here (print and bring along to the first class please) www.PilatesDulbin.ie – Health Screening Form.