Pilates for Fitness

March MATness

March 4, 2019 by JoAnna

I either hear “MAT Pilates is easy, I want to take a Reformer class” or “MAT Pilates is too hard for me!” We obviously need to clarify what MAT Pilates is all about!

Pilates as a whole is never too easy or too hard if you are connecting your mind, body and breathe together to do the movement. Yes, there may be some movements that are easier for you and harder for others depending on what’s going on with your body. Remember that the reformer, tower, chair and other apparatus are amazing and fancy pieces of equipment that provide you with resistance but they also assist you in a lot of areas. Give your body a different challenge without the assistance of the straps or springs!

MAT Pilates requires only one thing, yourself! It is great because you can take home what you learn in class without needing any of the fancy equipment. A lot of the MAT work exercises are original Joseph Pilates moves, the founder of Contrology or better known as Pilates! Joseph Pilates was a pioneer in his time. He believed that mental and physical health are interconnected and that eating healthy and getting sufficient sleep were essential for overall health. It feels kinda’ nice kickin’ it old school with JP! Some of those more classical Pilates exercises require you to work hard to stabilize your core, lengthen those muscles and control your pelvis. Oh yes, and don’t forget to breathe!

You will be in for an exercise routine that tones, strengthens, boosts mental health, improves posture, increases flexibility and focuses on your powerhouse – you know those really important muscles like your abs, pelvic floor musculature, hips and glutes. Remember, a strong core helps ward off back pain and makes daily chores more doable. A strong core is a must and not just for athletes! For parents picking up their kids, runners, golfers and those who sit at a desk or in their car for long periods of time. When your core is strong, it serves as the center of power so your limbs don’t have to bear as much of the brunt of movement. Studies show that Pilates is effective in reducing pain and improving function in people with back pain. How amazing is Pilates?! We can tell you stories of how Pilates saved numerous people from having to have back surgery.

Don’t be intimidated by the classical MAT Pilates repertoire, At Firehaus Pilates we may switch it up and start with a different warm up then “the hundred” and end with some nice fluid, feel good movement that relax the nervous system. We will always keep the movements appropriate for your body and skill level while still providing you with a challenging workout. Thanks to the balance, focus and strength work in Pilates, you will always leave the MAT feeling strong, energized and de-stressed. Amen to that!

So, if you have you been layin’ all comfy on the Reformer, get yourself into a MAT class and see where that body weight work is at! It takes a lot of control and strength but remember that Pilates of any type is for Every-BODY. Just as we modify movements on the reformer or tower, we also modify on the MAT! I challenge you to take 1 MAT class per week for 1 month and feel the difference in your body, mind and bootay!

We offer a MAT Class every Wednesday night at 7pm – For March MATness we are offering a 4 Pack of MAT Classes for $50.00. We encourage you to use them consecutively!

Home Work! Please feel free to take this exercise home with you along with anything else you learn in our classes!

The most commonly known Pilates MAT exercises is The Hundred:

Start lying on your back.

Bend your knees so the feet are flat on the floor. Place your arms straight beside your torso with palms facing down.
Take a breath in and on the exhale draw your navel into your spine (narrowing your waist as if you were wearing a corset). Then slowly bring your legs up to a tabletop position (lift one leg at a time keeping your abdominals engaged, the knees will be bent at a 90-degree angle and form a 90 degrees angle with your hip joint).
Reaching with your arms, nod your chin and curl your torso to bring your head and neck off the floor. Beginning pumping your arms at your sides. Inhale for 5 beats, Exhale for 5 beats. Repeat this 10 times.
To advance the exercise – extend your legs to a straight leg position.

Special considerations:

Neck pain – Don’t work through it! You can perform all or part of the repetitions with the head on the MAT.
Back pain – This is an indication that there is too much load on your abdominals (i.e. they aren’t strong enough yet). Make the position smaller: If your legs are straight, put them in tabletop; If your legs are in tabletop, place the feet on the floor.

Here’s How to Stay Active During Winter Without Doing Winter Sports … Just Do Pilates!

January 17, 2018 by JoAnna

Fed up with the cold? Just not feeling up to trying to get exercise in the snow? We get it! To stay active and warm this winter season, come to Firehaus Pilates! We understand that winter can put the freeze on many activities so we offer a wide range of unique classes to heat up your exercise routine.

Cardio Jumpboard

Whether you’re new to Pilates or are well experienced with Pilates exercise, you’re going to love Cardio Jumpboard! Using an attachment with the Pilates Reformer exercise machine, expect to get your heart rate going and to work up a sweat.

Cardio Jumpboard is a great cardio workout but is low impact on your joints. Classes consist of strength-based exercise, lots of core strength training, and cardio intervals to tone and tighten the abs. Your spine stays in optimal alignment as you use resistance to increase fitness while burning calories – the perfect workout combination!

Firewall Suspension

Ready for a workout like nothing else you’ve experienced? Try the Firewall with Bodhi Suspension! Firehaus Pilates is excited to be the only Denver and Colorado location that offers the unique Bodhi Suspension System. Unlike TRX Suspension training, this advanced strength-building class is a four-point suspension system that uses both your hands and feet to focus on balance and defining muscles from head to toe! Not for the faint-of-heart, the Firewall Suspension will push you harder than ever!

Pilates Bootcamp

This class does not slow down! Expect a high energy hour of challenging Pilates exercise using a variety of equipment. You’ll condition your entire body, burn calories, improve your cardio, and have a great time. There’s additional focus on balance and core control to avoid injury and reduce joint pain. Designed for those experienced in Pilates, expect improved posture, alignment, and body awareness!

These are only some of the many winter Pilates workout classes offered at Firehaus Pilates. Check out our Pilates class schedule or book personal Pilates training with one of our expert instructors! Don’t settle for a mundane treadmill or boring stair climber workout, come to Firehaus Pilates and get yourself some Pilates fun!

Kick Your Resolutions into Gear with These 5 Heart-Pumping Pilates Moves

January 3, 2018 by JoAnna

Have you been thinking about getting back into shape for months, or you’re looking for new ways to accelerate your fitness through targeted workouts? Pilates offers what you need: intense exercises that are safe, effective, and will get your heart going. Let’s have a look at the top Pilates moves!

The Hundred

No Pilates workout is complete without the Hundred! This exercise is intense as it pumps blood through the body while you focus on isolating, engaging, and using the abdominal muscles and arms. Here are 3 different ways you can practice The Hundred, depending on your fitness level.

Beginner/Prep Variation: Lying on your back on a mat or soft surface, knees bent and feet on the floor. Inhale to prepare, then exhale and curl up the head neck and shoulders, reaching the arms out long towards your feet. Begin to pump the arms up and down about 2”, actively pressing the palms down on the pump as if you were having to press through thick molasses. Your breath as you’re pumping the arms will inhale for 5 pumps and exhale for 5 pumps. Continue, working up to 100 pumps, then roll back down and relax. *If your neck fatigues during this exercise, lower the head at any time, then bring it back up if/when you’re ready.
Intermediate Variation: Lying on your back on a mat or soft surface, lift one leg up to table-top position (90 degrees at the hip and knee), then on an exhale, bring the other leg up to meet it. Gently squeeze the legs together to help better engage the core. Keep your stomach flat and imagine drawing your belly button in as if you were trying to zip up some really tight jeans! It’s hard! Curl up the head, neck and shoulders and begin pumping the arms as in the beginner variation, working your way to 100 pumps breathing in for 5 and out for 5. *You can lower the head at any time if your neck begins to fatigue.
Advanced Variation: For the advanced variation, you will begin the setup just as in the first 2 variations: Legs in tabletop, curling up into a crunch position, arms reaching long. From here, you’ll extend the legs to the ceiling, then keeping the legs straight, begin to lower the legs down towards the floor until you are just hovering the legs a few inches off the ground. If this is too intense, just lower the legs to the point that you feel challenged, but you’re not losing control of the abs (*If you lower the legs too far, you will see the abs raise or “pooch”, or feel the low back arch). Once the legs are at the desired level, externally rotate the legs taking the heels together but the toes apart (Pilates “V”), gently squeeze the legs together, then begin to pump the arms, breathing, working towards 100 pumps!

Rolling Like a Ball

Rolling like a ball is a fun, fast paced exercise that works the deep abdominal muscles and truly challenges whole body awareness and control. The rocking movement back and forth, also gives a nice stretch or massage to the muscles along the spine.

Begin by sitting at the front of your mat, looking back before you begin to make sure there’s nothing behind you that you could roll into and also that you have enough mat to cushion the spine along the way.
Pull the knees and feet in towards you by wrapping the arms around the outsides of the legs and grasping your ankles. The legs will essentially be in a “frog” position with your heels together and knees apart. Tilt the pelvis back slightly allowing the feet to just hover off the floor. Bring the gaze down towards your belly button.
To begin rolling, simply start rocking back, maintaining your tight rounded (or ball) position, rolling back onto the shoulder blades, then rolling back up towards seated position, stopping just prior to the feet touching the floor. Hover the feet and pause to gain control of the movement and repeat rolling back again. Work up to 10 reps! *Make sure you don’t roll so far back that you are putting pressure on the neck – shoulder blade height is ample!

Planks/Side Planks

Planks work your entire body with particular focus on torso and shoulder strength. A well-executed plank position is key to staying safe while getting the most out of this workout.

Planks: Start kneeling on your mat with the forearms resting on the ground, palms facing in creating the number 11 with your arms. From here, you can step the feet back into your plank position. If this is ample challenge, continue to hold your plank here! If you want more challenge, come up onto the hands with your index fingers pointing forward, fingers spread wide and gently gripping the mat with your fingertips as if you were going to pull the mat up into the palms of the hands. Step the feet back into the full plank position and hold. You can set your hold time to whatever your body can tolerate with perfect form, but if you’re not sure, start with 10 second holds, then work your way up to 1 minute!
Side Planks: Beginning with the forearm plank for a more modified approach, you’ll kneel on your mat and come down to the forearms as in the first basic plank setup. The forearms will then rotate in, switching to a horizontal position with 1 arm right above the other (imagine an = sign). The elbows will be slightly narrower here lining up the elbows with the fist of the opposite arm. Have a sense of pressing yourself off the floor through the arms and shoulders. Step the feet back into the plank position, then lift the left arm off the floor and twist the torso left. The left arm will reach towards the ceiling and the legs will stagger on the floor ending with the left foot in front of the right foot, creating a wide, steady base. The right elbow should be directly below the shoulder joint. Press through the right forearm and slightly lift your top hip up to the ceiling which will activate the obliques. Hold for desired amount (10 seconds to 1 minute). De-rotate the body returning to your forearm plank and switch sides. To make the side plank more challenging, you’ll start the basic plank on the hands instead of forearms, and continue through the steps as in the first variation. You’ll feel a lot more balance and shoulder challenge in this position. Once in the full side plank position, you can take the top arm up over the head to create a nice stretch through the entire side body.

Swan/Swan Dive

The swan and swan dive focus on thoracic extension and elongation of the spine. You’ll also feel a pretty intense shoulder stability challenge! The benefit of the swan is that it gets us out of our forward, rounded posture that we so often hang out in on our computes, in our cars, on our phones, etc…

Swan Prep: Lying on your stomach with the forehead hovering over the ground, legs reaching long. Have the sense of a gently pressing your pubic bone into the mat to engage the lower abs and protect your low back from too much extension. Bring the hands, palms down, directly under your armpits with the elbows reaching towards the ceiling (we like to call this cricket arms!). Begin to slowly lift the chest off the mat, palms staying planted on the ground but almost having a sense of sliding the hands up as if to push the mat out from under you. This slight movement will help you access the lower shoulder stabilizers like serratus anterior and lats! Your gaze will follow along with the spine, typically looking no higher than the top of your mat. Slowly lower back down to rest and then repeat 5-8 times.
Full Swan: The full swan setup is just like the prep but the hands will be placed a bit higher than the shoulder and also slightly wider. If you have any pinching in the shoulder while setting up, take the hands a bit wider again and see if this alleviates the discomfort. Start lifting the chest, pressing up with the hands as before, but this time coming all the way up onto the mid thigh. Make sure you maintain a nice gentle curve through the spine and avoid hanging into the pelvis. If the pelvis starts to drop you’ll usually feel the low back doing all the work. Keep a small pelvic tilt to avoid going into the lumbar spine too much. Slowly lower yourself down by bending the elbows, keeping them close to the body. Repeat 5-8 times.
Swan Dive: The swan dive is the most challenging variation because it adds not only speed, but a lot more impact work for the shoulders. From your swan prep position, you’ll then extend the arms overhead with the hands wider than your shoulders, palms facing down. Remember to engage the lower abs here by gently pressing the pubic bone into the mat. Begin lifting the chest allowing the straight arm to slide slightly in towards you, coming into extension or a full swan position. The hands will begin to slide back up as you drop the torso down to the mat, coming down onto the chest, head will just hover, feet and thighs will left off the floor, creating an arc position momentarily. With the momentum of the drop, the arm will then make a small circle out and back as you start to rock back up, catching yourself in the extension or full swan position. Repeat by sliding the hands up again dropping the torso as before. Repeat 3-5 times. *After all swan variations, feel free to sit back into child’s pose when you’re done for a nice stretch to the back muscles.

Swimming

Swimming is a great extension challenge that not only incorporates shoulder stability and thoracic extension, but speed it up and you can also get the heart pumping!

Swimming Prep – Start by lying on your stomach with your forehead resting on the floor, the arms extended over the head and the legs reaching long. Slowly raise the opposite arm and leg up off the floor. It’s ok if they only come up a little bit. Remember to keep the belly button pulling gently in and the shoulders sliding out of the ears. Lower the arm and leg and switch sides. Repeat 3-5 times. If you feel any discomfort in your shoulders, you could also do this lying on a long box to take you a little off the floor and create less shoulder flexion.
Swimming – Once you’ve warmed up, you can progress into the actual swimming exercise which initially, is very similar to the prep exercise. To begin, you’ll set up just like the prep, on your stomach with arms and legs extended. Lift the chest up off the floor, keeping the gaze down to prevent over extending the neck. While holding the chest and head up, begin to lift the arms and legs as before. Repeat 5-8 times alternating opposite arms and legs.
Swimming Advanced Variation – The final variation continues with the same movement as before, and if tolerated, lift the chest even higher along with the arms and legs. The gaze will come up slightly as well. While “fluttering” the arms and legs, the final challenge adds lifting and lowering the head and torso. Imagine you’re actually swimming and having to come up for a breath. To increase the challenge even more, you can start to swim faster as well as add a tempo, having to keep the arm and leg movements to a metronome. Try to continue this movement anywhere from 20 seconds to 1 minute. As in our last extension exercise, feel free to sit back into child’s pose when finished to give the back a nice stretch!

Whatever difficulty level you need to start with, these exercises are sure to be challenging for many workouts to come!

Get Back on the Slopes Using Rehab Pilates

December 7, 2017 by JoAnna

The snow is falling, and it’s time to get ready for ski and snowboard season! Whether you’re just getting back into action after a leisurely summer or you’re recovering from an injury, rehabilitation Pilates is the right approach to gearing up for winter.

As with anything physical, it’s essential to prepare and build your body for new levels of exertion or strain. Skiing and snowboarding, and even other winter or ice sports, require such a diverse range of movement that it’s key to prepare to ensure performance – and safety – out there on the powder!

Using a rehab Pilates approach, plan on focusing on exercise that targets the major muscle groups you’ll need out on the slopes: Abs, quads, and glutes.

All About the Abs

Central to all Pilates exercise, you can expect to engage, build, and strengthen your core muscles with targeted workouts. Strong abdominal muscles help stabilize you and improve your balance as you pivot, turn, and twist down the mountain. Pilates is a great form of exercise to strengthen your core muscles that will, in turn, support your skiing and stabilize you on each run.

All Pilates exercise offers a focus on the abs and will increase your awareness of this part of your body. Core stability comes from Pilates that addresses the different layers of ab muscles, including the transverse abdominal (TVA), which compresses the abdomen and steadies the lower spine. Activation of this muscle is key to helping improve your balance.

Quality Quads

If you’re not sure what your quadriceps are before skiing or snowboarding, you’ll be aware of them afterward! The quads are the large muscles on the front of the thighs that connect the hips to the knees. For skiing and snowboarding, it’s important to build these muscles as they are so highly used during snow sports.

Pilates rehab exercises can be developed to help you strengthen the quad muscles, which will help to avoid injury and enable you to be on the snow longer. Using the mat or Pilates Reformer, exercises target the quadriceps muscles to stabilize the knee as it undertakes turning and twisting motion. Stronger quads allow greater speed and control of ski or snowboard while minimizing discomfort and strain.

Tone the Glutes

The gluteal muscles are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. All three muscles form the buttocks, and the combined, make up one of the largest muscle groups in the body, and you use them all day, every day. However, as glutes help you rotate, move, lift, and thrust your legs and hips, if they are weak, they can cause an increased risk of injury.

Rehab Pilates offers a range of exercise options to help target these large, glute muscles to build strength and take the load off the thighs and calves. Abduction, extension, and flexion Pilates exercises using the Reformer and mat work target just the right areas and can also help improve the flexibility of the hamstrings. Rebuilding and strengthening these muscles is key to getting you strong and ready for the coming ski and snowboard season!

Anxious to get ready for fresh Colorado powder? Contact us! We can develop targeted Pilates exercise programs that address any past or current injuries you may be experiencing and make you feel more confident to hit the slopes!

How Pilates Can Help Trauma Survivors

March 27, 2017 by JoAnna

Trauma can come in many forms and be a result of many different types of situations. Events that can cause the nervous system to be overwhelmed include a natural disaster, serious illness, a life-threatening event, car accidents, assault, and much more. Trauma can affect anyone, any age, and at any stage of life.

Pilates can be a unique way to help recover from a traumatic experience. If you, or someone you care about, are suffering from a traumatic event, consider the advantages Pilates offers in helping to heal.

Pilates Increases Body Awareness

It is empowering to be reminded how our body works, how strong it can become, and how resilient it can be. Pilates exercise helps to increase this awareness as muscle groups are discovered and isolated in exercise. Pilates aids in building core strength from within that, in turn, enables even more powerful and controlled movement.

Through Pilates, you will no longer take the body’s capabilities for granted as you build endurance and enjoy the feeling of moving and stretching your body.

Learn to Increase Control & Mindfulness at the Same Time

Pilates involves a focus on isometric exercise where you contract, or tense, muscle but do not move the muscle. A powerful way to build strength, Pilates helps to increase control and mindfulness with every exercise. Also, focus is regained as clients practice controlled and mindful breathing with every move.

The increased control that can be gained through Pilates helps to not only ensure proper movement but can aid in calming anxiety. A better connection between your mind, your body, and your breath contributes to regulating and calming the nervous system.

Challenge Yourself with More Strength & Stability

While Pilates offers mind-body benefits, it will also challenge your body as you work through exercise. A stronger core and back result from training focused on deep abdominal muscle groups near the spine. The strength gained starts from the core but soon transitions to building long, lean muscle and improved flexibility throughout the body.

Stronger, more stabilized muscles can increase confidence and, in turn, self-worth. Pilates offers this benefit for all individuals.

Relax Knowing You’re in a Safe Environment

Firehaus Pilates strives to be a safe and psychologically comforting environment for clients. Only quality equipment and trained instruction are offered for participants, which helps everyone relax and take the time to focus on exercise to improve wellbeing.

The Firehaus Pilates studio is open with lots of natural light. Classes are kept smaller in size so clients get a more personal feel as well as a more individualized session. This thoughtful approach provides reassurance for clients so that they can focus on themselves and their Pilates experience.

Traumatic events can take time to overcome or put in perspective. Firehaus Pilates offers instruction that aids in improving whole body integration for clients’ mind and body. This approach allows participants to reclaim themselves in the face of difficult or challenging situations. Contact us if you are interested in learning more about Firehaus Pilates.

The Most Common Pilates Exercises for Back Pain

March 8, 2017 by JoAnna

Exercise therapy is a common approach to help non-specific low back pain, persistent tightness or an aching back. Pilates, which focuses on isometric movement, is a great method to aid in strengthening and stabilizing the spine. The muscles that support the spine work all day and need to be in good shape to help overcome, and avoid, further back pain.

Here are just a few of the Firehaus Pilates exercises that assist clients to both understand their body mechanics and also help ease back pain by improving strength, flexibility, and posture.

Neutral Spine

Pilates for Back Pain For all aspects of Pilates exercise, participants are encouraged to practice a neutral spine position. This powerful principle helps improve posture and increase mindfulness on how we move and use both our back and core muscles.

A simple movement, a neutral spine is a foundation for all Pilates exercise. At Firehaus Pilates, clients lie on their back on a firm mat. With knees bent and feet flat on the floor, the spine should not touch the mat at the neck or lower back. These areas are natural curves that help absorb shock when standing, running, or even walking.

However, it is sometimes difficult to find this natural, neutral position. Our instructors are available to help clients understand how to create a neutral spine and what this neutral spine should feel like. Once aware of this correct posture, Pilates offers stability exercises to maintain and reinforce these natural curves. This awareness helps encourage maintaining proper posture throughout the day.

Pelvic Tilt

Once understanding what a neutral spine feels like, Firehaus Pilates instructors help guide clients to begin exercising the deep, core muscles that help to strengthen the body. The exercise starts by lying in the neutral spine position with relaxed back muscles; the knees bend and feet are kept flat on the floor.

Breathe out and gently lift the internal pelvic floor muscles. This action is the same that is done when you need to pee but have to make yourself stop! Practice this several times. Pulling the navel toward the spine, imagine imprinting the lower back onto the floor. Breathe in, relax the muscles, and return to the neutral spine position. Although it is a subtle movement, our instructors show clients just how powerful it can be!

Chest Lift

To further strengthen abdominal muscles to help support the back, Firehaus Pilates instructors have clients then lay on their back in a neutral spine position. With knees bent, feet flat on the floor hands are placed behind the head as a support. Remember to engage pelvic floor and core muscles, just like in the Pelvic Tilt exercise.

Breathe out and carefully lift the chest and head while keeping the stomach flat and the pelvis and hips still and engaged to the ground. Don’t lift with the neck or pull up with your hands.

Think about the name of this exercise, Chest Lift, and use the upper back, chest, and core to raise the upper body. Breathe in and gently lowering the chest and head down onto the mat.

Many Pilates exercises can help alleviate back pain, but all begin with these basic movements that facilitate identifying and concentrating on the spine and core. As clients achieve this improved focus and increase strength, Firehaus Pilates instructors will guide other exercises and sequences to progress improvement in flexibility, posture, and stability.

Pilates for back pain may not be for everyone, especially those suffering from serious or chronic pain. Talk to your physician or stop by Firehaus Pilates for a consultation with one of our instructors. Consistent Pilates not only helps to alleviate back discomfort, it also strengthens and straightens your body to help you avoid back pain in the future!

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Pilates for Fitness

March MATness