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Firehaus Pilates Studio

Firehaus Pilates Studio

Pilates Fitness Studio in the Denver Highlands Neighboorhood

Prenatal Pilates

MindBody

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.

 

Filed Under: Denver Community, Exercise of the Week, Healthy Lifestyle, News and Events, Pilates Education, Pilates for Fitness, Pilates for Seniors, Pilates for Sports, Postpartum Pilates, Prenatal Pilates, Rehab Pilates, Uncategorized, Video, Your Workout

MindBody

Postnatal Pilates: Three Core Pilates Exercises for Every New Mom

March 16, 2017 by JoAnna

Like most new moms, you’re probably anxious to start getting your body back into shape and maybe even enjoy a little time just for yourself! Postnatal Pilates is a terrific way to begin toning your body, improving your strength, and helping you focus on being present in your new life.

Diastasis Recti Check

Before you get started on Pilates exercises, be sure to have an instructor check to see if you have Diastasis Recti (DR) or a separation of the abdominal muscles. It’s very common for new moms to have a post-pregnancy pooch or baby belly. At Firehaus Pilates, we do a quick and painless test to determine if DR is present. If you have DR, don’t worry – we have qualified instructors to help you with Pilates exercises to ensure you are doing moves correctly and safely!

Pelvic Floor Tilts

This multi-layered area of muscles has earned some love! The pelvic floor muscles run from your pubic bone to the base of the spine in your back. Similar to a sling, the pelvic floor holds organs in place. Pilates pelvic floor tilts help this critical muscle sling recover from pregnancy and childbirth.

To start, lying on a mat, focus on the pelvic floor area. As you lengthen your spine, continue to keep it long and engage your pelvic floor. Engaging this area is the same as if you were stopping the flow of urine midstream. Maintain this squeeze as you lift your pelvic floor upward. This exercise can be done at the Pilates studio or anywhere and anytime of day. Help these muscles recover and grow stronger! Remember to use caution when starting pelvic floor exercises as over-recruitment can lead to cramping and discomfort. Start gently and increase only as your body tolerates.

Toe Taps

While you may think you need crunches and sit-ups to get your post-pregnancy tummy back into shape, nothing could be further from the truth! There are many other Pilates exercises that are more subtle and will actually give you better results.

Lie on your back, arms alongside your hips. Raise and bend your knees so the knees are over your hips, shins parallel to the floor. Pull in your belly toward your spine. Lower one foot and leg, keeping the 90-degree bend, and tap the floor. Bring the leg back up to the bended start position and repeat with the other leg. Alternate legs as you keep your head down on the mat. Remember to breathe and focus on your tummy staying pulled in!

Heel Slides

A strong core is an important aspect of being able to perform smooth, controlled movements of the body. The core provides inner stability and balance but can be challenging to use as you rebuild your strength. Keep at it! The results of a strengthened core will help you in every aspect of your busy life as a mom!

Lying flat on your back with your hands on your hip bones (or, for more support, hands under your butt with palms down), bend your knees and put your feet flat on the floor or mat. With your feet hip-distance apart, inhale, flex one foot with heel on the ground, and slide this leg out onto the mat. Exhale as you engage the abdomen muscles and slide the outstretched leg slowly back, dragging your heel along the mat. Perform heel slides with both legs. If you aren’t feeling the abdomen working, slow down and focus on your breath and tummy muscle engagement.

Firehaus Pilates offers trained instructors and personalized programs for new moms looking to get back into shape. Remember, though, to take it slow and easy as you get back into an exercise program following childbirth. Your body took nine months to change and prepare for a new baby and it will take a similar amount of time to get back to its pre-pregnancy shape!

Filed Under: Healthy Lifestyle, Prenatal Pilates

MindBody

Why Prenatal Pilates is Vital to Your Pregnancy

September 9, 2014 by JoAnna

Pilates isn’t just about getting fit and staying fit, it’s about your whole body health. Pregnancy is one of the greatest and most challenging physical events in a woman’s life. At Firehaus Pilates, we want to make sure that you have all the attention and support you need for a healthy, fit pregnancy. We take your health and the health of your baby seriously and will provide you with all the equipment and instruction you need for a great workout during each trimester.

Firehaus Pilates Studio Denver | Prenatal Pilates

Keeping in shape during pregnancy is important to you and your baby. In addition to the many health benefits prenatal Pilates offer, it can also be an important way to improve your mental wellbeing. A regular Pilates workout can reduce the natural stress that comes with becoming a new mom. Regular exercise is also one of the most effective treatments for depression. In addition, prenatal Pilates will train you to better control your breathing, an essential practice for self-centering during delivery.

Labor may seem intimidating to many expecting mothers and the stress that comes along with pregnancy is no picnic, but ultimately you put yourself in the driver’s seat. By establishing a pattern of good health behaviors early in your pregnancy and carrying them through your entire course, you can take control of how you feel during these hectic months.

If you are just starting your pregnancy, you probably already know how many changes in weight dispersion your body is going to go through. Carrying around a little person inside you will drastically affect your posture and center of gravity. Prenatal Pilates exercises that focus on maintaining and improving your balance will be an important part of your workout regime through your entire pregnancy. Many balance exercises focus on improving strength in your back and core.  Firehaus Pilates has the equipment and expertise necessary to adjust your balance exercises as needed.

You’ll notice very early in your pregnancy how much stress your bump puts on your abdominal muscles and back. Just as Pilates help keep your tummy muscles firm during normal years, they can greatly assist with your comfort and appearance during and after your pregnancy. Working out your core during pregnancy can also improve the general, healthy operation of your bladder, bowels, and uterus. As you encounter new changes (and challenges) to your lower body during pregnancy, our team of Pilates instructors will update your Pilates workout to suit your needs.

The sooner during your pregnancy that you begin a specialized Pilates workout, the better the results will be. Of course, even after your delivery, Firehaus Pilates will be there for you to help get back in shape. Give us a call today at (303) 945-6951 with any questions you may have about prenatal Pilates and sign up for our Pregnancy Pilates Class on Wednesdays at 4 PM taught by Clare.

Filed Under: Prenatal Pilates

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 3451 West 38th Avenue
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