DOING PILATES WITH FLEX BANDS

Exercise bands also known as resistance bands, stretch, workout or flex bands, have been around for quite a while. They started out as rehab tools but are now mainstream equipment in the fitness world include also in the Pilates Class. A flex band is one of the most portable, versatile and low-tech pieces of exercise equipment one can have. They provide adjustable resistance for both stretch and strength exercise.

Some Benefits of Adding Flex Bands to Pilates Exercise :

1.      Adaptable for Multiple Pilates Levels

Whether you're a beginner or an expert, flex bands are for you. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge in Pilates exercises.

2.      Whole-Body Exercises

Flex bands can be used for a comprehensive, full-body workout that challenges virtually every major muscle group in your body.

3.      Save on Storage Space

Flex bands take up virtually no space to store them, which means you can use them at home even if you have very little space. When your Pilates workout is done, simply stash them in a drawer until your next Pilates session.

4.      Excellent for Travelling

Flex bands are lightweight and easily portable. You can stash them in your suitcase when travelling and use them to get a simple Pilates exercise right in your hotel room.

5.      Add Variety

Adding variety to your Pilates exercise is key for challenging your muscles. Flex bands can be alternated with free weights and exercise machines for ongoing variety.

6.      An Effective Workout

Flex bands are incredibly simple, but they're also extremely effective at working your muscles. Additionally, flex-band training can help you boost stamina, flexibility, range of motion and more.

7.      Incredibly Cost-Effective

Flex bands bands are inexpensive.

These following below are some of simple Pilates exercises that use flex bands :

1. Spine Stretch

Step 1 : Spine Stretch 

 Step 2 : Spine Stretch 

2. Strengthening Triceps

 3.      Stretching Hamstring

BODY CONNECTION PILATES (KELAPA GADING - BOULEVARD)

Jl. Boulevard Raya QJ3 No.22-23

Kelapa Gading, Jakarta Utara

(021) 45842008/9

Email : enqueries@mail.bodyconnection-pilates.com

Facebook : BodyConnect Pilates

Opening hours : 

Monday - Friday 7am - 7pm

Saturday      7am - 3pm

PILATES VS YOGA ?

Photo Source : www.custominfographics.org

Many of you already heard the popularity of Pilates and Yoga exercises, but many of us are still often asked whether Pilates is a part of Yoga or no? Briefly, in this article I'll discuss any differences between Pilates and Yoga exercises?

1. Originality

• Pilates is originated from Western philosophy, was born in the 20th century during the first world war in Germany. developed by Joseph Hubertus Pilates.
• Yoga is derived from eastern philosophy of Asia, born in India more than 5000 years ago and has a spiritual and philosophical elements in it.

    2.  Basic Principles

• Pilates has six basic principles : centering, concentration, control, precision, breath and flow.
• Yoga has five basic principles : Asanas (movements), Pranayama (breathing), Saucha (diet), Dhyana (positive thinking & meditation), Savasana (complete relaxation).

    3.  Focus

• Pilates is a method of body treatment that focuses on the abdomen, breathing and serves to build up the body strength and a good posture. Pilates teaches about "body awareness."
• Yoga is a method of stretching and flexibility in the muscles of the body. In addition, Yoga focus in synergy mind, body and spirit through a series of exercises, meditation techniques, stretching and breathing exercises. 

   4.  Stretching

• Pilates is a dynamic stretch the muscles which extend when you move. Research shows the benefits of dynamic stretching is for muscle recovery and reduce the risk of injury.
• Yoga has a static stretching. This means to hold the position while your muscles stretch.

   5.  Breathing

• Pilates has only diaphragm breathing technique, which inhale through the nose and then exhale through the mouth.
• Yoga breath variation using multiple ways. There's a pull breathing technique known as Vinyasa or Ashtanga and every move is calculated using the ancient Sanskrit language.

   6.  Props

• Variations of Pilates movements usually done with small props such as Foam Roller, Magic Circle, Flex Bands and Gym Ball. For full equipment usually using Reformer, Cadillac, Wunda Chair, Ladder Barrel, and Spine Corrector.
• Variations of Yoga usually using some small props like yoga block and ropes.

Choosing between Pilates or Yoga is a very personal decision. Of course, both of Pilates and yoga can be a great way to train the body balance, flexibility and breathing, even make you look more youthful and fresh. So, choose your own way how to be healthy, guys!:)

THE CAT STRETCH EXERCISE

The cat stretch is a great exercise that helps to increase flexibility in the lower back and core muscles. This exercise can not only be used during warm-ups and cool-downs, but may also be effective as a rehabilitation exercise for people who have recently experienced an injury to the lower back. Be sure to perform the exercise in front of a mirror during the first few attempts in order to achieve optimal results and prevent injury.

About the Cat Stretch

The cat stretch is a great exercise that can be included in the warm-up or cool-down portion of your current exercise routine. This exercise targets the muscles in the lower back. Stretching these muscles can not only aid in the treatment of back pain, but may actually help in its prevention. When performing this stretch for the first time, consider finding a room with a large mirror that allows you to view your body. This will ensure that the stretch is performed properly, with little chance of injury.

Positioning Your Body for the Cat Stretch

Before you actually perform the cat stretch, it is important to position your body properly. Start by finding a room that has a large mirror. Pilates studio is great examples of places that this pose should be practiced during the first few attempts. Clear a large area on the floor, and set down a exercise mat. Come down onto the floor on all fours, making sure your knees are under your hips with your shins placed firmly on the ground. Look down at your hands. They should be placed directly under your shoulders with your fingers spaced widely apart and facing forward. Look down at the space between your hands. You should be in a flat tabletop position in a straight line from your head to your tailbone.

Performing the Cat Stretch

Now that you are positioned properly, you can begin to perform the cat stretch. Start by taking a deep breath. As you exhale, use the muscles in your core to push your belly towards your spine, curving your back toward the ceiling. Hold this pose for a count of 10. Inhale and slowly exhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky without putting any unnecessary pressure on your neck.  Repeat this maneuver another two to three times in order to achieve optimal results.

Increasing the Intensity of the Cat Stretch

As with most stretches, the best way to increase the intensity is through a combination of holding the stretch for a longer period of time and increasing the distance that the muscles are stretched. Each time that you perform this stretch, try to push your spine a bit higher towards the ceiling. In addition, with every performance of this stretch, try to hold it for another two or three seconds. When stretching, be sure to use common sense. Don't stretch to the point of pain, as this can cause serious injury.

BODY CONNECTIONS PILATES (KELAPA GADING - BOULEVARD)

Jl. Boulevard Raya QJ3 No.22-23

Kelapa Gading, Jakarta Utara

(021) 45842008/9

Email : enqueries@mail.bodyconnection-pilates.com

Facebook : BodyConnect Pilates

DO YOUR EXERCISE CONSISTENTLY!

Good morning! Let me share today about one of my client who's named Mrs. Wendy T. She joined at 'Body Connection Pilates' since mid of last 2014. She's one of my clients who consistently exercise twice in a week. 

Talk about consistency, as we know that  when we workout regularly, our body release endorphins that enhance our mood and probably reduces stress. We have probably experienced these positive feelings after finishing a workout. We might also find that when we go for days or weeks of not exercising, your energy level decreases. So, just do your exercise regularly and consistently, guys!:D

Here below's a brief testimony and some pilates movements from Mrs. Wendy T. :

" After my second son, I feel fatigue all the time, no energy and often have muscle pain. Then I started doing pilates about 10 months ago. Steffi encourages me to challenge my own strength and capabilities, to improve on the weakened areas. I feel much better now, I have more energy and no more pains and aches. Now I always look forward for the session, it's no longer a torture to exercise, but a fun way to improve my health. Especially if the instructor pushes you to your limit, suggesting better lifestyle habbit, and now I have a new friend :) "

Pelvis Lift

Parakeet on Cadillac

'It's good for an amazing workout for quads, glutes, and abdominals. Keep quads engaged and legs fully lengthened, engage glutes and pelvic floor, engage glutes and pelvic floor to keep hips high and spine stable'

BODY CONNECTION PILATES

Jl. Boulevard Raya QJ3 No.22-23

Kelapa Gading, Jakarta Utara

Telp      : (021) 45842008/9

Website : www.bodyconnection-pilates.com

Email     : enqueries@mail.bodyconnection-pilates.com

Opening hours : 
Monday - Friday 7am - 7pm

Saturday          7am - 3pm