FAQs

I have never tried using the Magic Circle and not sure if it is worth the investment. What do you think?

The Pilates Mat Work was created as a system that stands on its own and does not really require any props in order to achieve its full potential. Saying that… the props can do a number of things for you- they can help you understand the work better, help you get your core muscles engaged and working stronger and can focus the work on a specific area of the body such as your arms or inner thighs. The other great benefit of props is that they can alter the mechanics of the exercise in a way that actually enables one to perform it with better form and technique which later lends itself back to the original exercise.

The Magic Circleis relatively more expensive and still it is not too pricy and can prove well worth the investment. People love working with the circle as it makes you feel exactly what needs to work and it makes you work deeply. It also adds fun and challenge to the class. When choosing a Magic Circle for home use you can definitely go for the lightweight variety which has both inner and outer foam padded grips, rather than the more traditional steel ring design.

I have recently had a hip replacement operation. Can I go back to my Pilates?

The answer to this question would be the same for all joint replacement operations as well as any other orthopaedic surgery... following an op one must rest for as long as instructed and then do some rehabilitation with a physiotherapist. When your physio is happy for you to resume "normal" physical activity then you should be ready to resume Pilates classes. Please ask your physio if there are any movements/ positions you should avoid and please always make sure not to do anything that hurts in the classes. it could be a good idea to take some private classes with a fully qualified Pilates teacher and show them exercises you have been struggling with on PilatesOD. Ask the teacher to modify the exercises for you and make sure you do them correctly.

I heard that Pilates can help me sleep better. What is the truth behind it?

As far as I know, there are no studies specifically correlating Pilates to improved sleep, but there is plenty of research to link exercise in general to reducing stress and benefitting sleep. Here are a few thoughts:

       It is often suggested that exercise and breathing (breathing exercises…) have the ability to interrupt the vicious cycle in which mental strain and physical tension create        exhaustion and interfere with sleep.

       Pilates exercises and the “meditative” breath pattern we use in Pilates classes can help reduce anxiety and promote a general feeling of well-being.

       The Spinal  stretches and mobilization exercises done in Pilates classes can help eliminate stress by easing muscle tension in the body.

       Several lines of research suggest that exercise increases brain serotonin. Serotonin helps regulate not only mood and appetite, but also sleep.

 

If you do have trouble sleeping, why not try one of our 10 minutes classes before you get into bed! Using the Foam Roller to do some gentle stretching/ self massage can help as well. Give it a go!

 

I keep hearing people say "Pilates is all about the core". Can you please explain this?

Pilates is not only about the core… but it definitely does give you a deep internal core strength that is really quite difficult to find anywhere else! Most people are unaware that what we call the core or the “power house” in Pilates is not just the abdominal muscles. The core includes the abdominals, back, gluteal muscles, hamstrings, and the inner thigh muscles. Over time we learn how to “move from the core”- to make sure all movements are emanating from the central area of the body where all of the above muscles overlap. This core connection and strength will increase your performance in any sport, activity, or daily task and will help keep your body fit and strong for many years to come.

I keep hearing people say "Pilates is the healthiest/best form of exercise out there". Is there anything scientific behind this?

Pilates gives you a deep internal core strength that is really pretty much impossible to find anywhere else. Most people are unaware the core is not just the abdominals. The core includes the abdominals, back, gluteals, hamstrings, and inner thigh. This makes sense the core power of any movement would be derived from the central area of the body where all these muscles overlap. This core connection and strength will increase your performance in any sport, activity, or daily movement.

I know breathing is very important in Pilates, but I sometimes get confused when I should inhale/exhale in the exercises. What should I do?

You are right that breathing is very important in Pilates but it is most important to remember the essence behind it rather than the exact suggested breathing pattern. If you take classes with different teachers you will realise that they may offer you different breathing patterns to the same exercise and that some teachers don’t suggest a breath pattern at all.

If you get confused with the breath pattern it could be because there is too much information to take on board which means you have to prioritise… first of all focus on the movement and make sure you follow the instructions on what to do and how to do it as best as you can. At the same time, make sure you are not holding your breath… as long as you keep breathing you will be ok… J

When you know the exercise well enough and have the head space to take on board more information, pay attention to the suggested breath pattern so that you can reap more benefits. The suggested breath pattern and the cues about where to visualise the breath and where to “squeeze it out” from can help you move with more ease and less tension and can help you engage muscle groups that are active in the specific movement. On another level, it will help you increase your lung capacity and it will make the exercise work deeper in your body- not just at surface level, but all the way into your deepest muscles and your organs. 

I really struggle with the Roll Over. Do you have any tips or advice?

Many people find the Roll Over challenging. It really can be quite a difficult exercise for a number of reasons, so I will break it down and explain what can be done for each of the scenarios.

 

  • Some people do not “picture” the exercise correctly and try to initiate it from the wrong place. The Roll Over should be a SPINAL movement and we must visualise it initiating from the bottom of the spine- the tail bone and sequentially moving through the rest of the spine up to about the mid-thoracic (rib cage) area. It is NOT about the movement of the legs behind the head and back to the floor! Using momentum created by the legs might get your bottom off the floor but it will not really help you build up the kind of strength you are looking for.
  • Some people allow their legs to separate while rolling over and by doing so they lose the “midline” and the focus on the spine. Make sure to keep your legs glued together and move them overhead as one unit. You can visualise that your legs become the tail of a fish or a mermaid…
  • Tight Hamstrings- when your Hamstrings are tight you will find it difficult to straighten the legs above your hip joints at a 90 degree angle (while lying on your back…). In this case you can modify the exercise by softening your knees and even crossing one leg over the other OR if you are very strong, you can start rolling over from the angle where you can keep your legs straight but this requires really good technique and a lot of strength.
  • Body type. When you have a light top body and a heavy bottom part to the body you will find it very difficult to lift your bottom off the floor until your abdominals have gotten strong enough to allow you to do that. Try focusing on the movement starting “from your bottom”- do your best to lift your bottom and your gluteal muscles off the floor and roll them overhead. If this does not help you may want to place a wedge/block/rolled towel under your pelvis to elevate it off the floor at the start position. When you can easily roll over with this prop, remove it and try rolling over from the floor again.

Hope this helps!

 

I subscribed to the Monthly Package – when will my payment be taken each month?

After your 14 days free trial period ends, your card will be charged the monthly fee every calendar month. You can view the date of your next payment in 'your account' tab on the 'My yoopod' page.

 

I suffered with SPD badly in my first pregnancy so any tips on making myself stronger this time around would be great.

Taking Pregnancy Pilates classes to keep you fit and strong as well as stable around the pelvic area to avoid recurrence of SPD (Symphysis Pubis Dysfunction) is a great idea!

The first thing to think of is whether you are still in pain from the SPD or have recovered completely. Some women feel pain in the groin/ lower back/ hips/ lower abdomen or legs for a long time after the pregnancy. The severity of the pain can range from mild discomfort to extreme and prolonged suffering and must be addressed by a professional.  If that is the case then you should follow a specially tailored program of exercises as well as avoid certain movements that could exacerbate the problem in order to properly recover and resume normal, pain free daily function!

 

If you are no longer in pain (hopefully this is the case!) and have been cleared to by your Dr/ Physiotherapist to exercise then the answer is YES; you should be fine doing the 2nd and 3rd Trimester classes on PilatesOD as they are all geared towards your special needs and pose no risk. Saying that, the rule is always- if you have any discomfort in the PS area (groin) or you are not sure if you should or should not do an exercise- simply avoid it!!

 

Remember that you are always welcome to email us with a class number and a specific exercise (what minute it was in the class…) and we will let you know if that is perfectly safe or better be avoided.

 

 

I took a long break from Pilates and have just started again. Should I start at the level I was or take a step back?

First of all- welcome back :-) I love it when people take breaks and then come back to their practice, as usually soon after that they feel really good and it’s lovely to see them flourish!

As for your question- I would suggest going back to basics as it is ALWAYS  a good idea to remind yourself of the technique points- how to do the exercises well and what cues/imagery help in getting the best results. When you feel that your body is handling the challenges well and you remember the exercises without having to look at the screen too much, then allow yourself to progress on to more challenging classes until you gradually return to the level at which you practiced before.

The process described above will allow you to build up your fitness level gradually and also to notice what has changed in your body since you last practiced regularly. Our bodies are very dynamic and they constantly change for better and worse. If you start at a level that is not appropriate to you, your body will have to prioritise “surviving” the class and you won’t have the chance to observe and correct yourself. With a bit of patience, I am sure you will discover that your body remembers how to move and will adapt itself before long!

Enjoy the classes.

 

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