Oct252018 by PowerMoves Pilates in the ParkNo Comments

Transformative Pilates classes found at PowerMoves Pilates studios

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Blogpost Move It!

In Joseph Pilates’ words, “In 10 sessions, you’ll feel the difference; in 20, you’ll see the difference; in 30, you’ll have a whole new body.” Why not experience the transformative nature of Pilates exercises at PowerMoves?

Located at Novena Specialist Centre, PowerMoves is an award-winning Pilates studio, with hourly classes that promise to enhance physical fitness, improve posture and balance, build bone density, and increase muscle mass.

Set up to resemble a tropical resort, PowerMoves has designed a buffet of specialised classes: Pilates Matwork, Pilates Reformer, Pilates Tower, PreNatal Pilates, customisable Physio Pilates sessions, and Power Pilates Promise package.

www.powermoves.com.sg

Courtesy of This Quarterly magazine, October edition 2018.

Jun292017 by PowerMoves Pilates in the ParkNo Comments

Tried and Tested: Prenatal Pilates at PowerMoves

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Tried and Tested: Prenatal Pilates at PowerMoves

Feb212017 by PowerMoves Pilates in the ParkNo Comments

A day at PowerMoves for your perfect Pilates experience

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Transform your body and refresh your mind with Pilates at PowerMoves’ Studios. Its rustic, lush studio at Novena Specialist Centre offers private and group classes on the Mat and Reformer, with 100 weekly classes to choose from, each with a diverse range of styles and benefits. Whether you’re aiming to improve your posture and balance, or build your muscle tone, you’ll enjoy better health and greater confidence with regular Pilates sessions at PowerMoves.

Your partner in fitness and health,

PowerMoves Pilates Singapore

Jan102017 by PowerMoves Pilates in the ParkNo Comments

SHAPE JANUARY 2017 WORKSHOP :)

A very happy, blessed and fabulous new year to one and all.

Our first Pilates workshop in Singapore for the new year ~ join us!

We would so love to have you. 🙂

Towards your success in health and fitness,

Your PowerMoves Pilates family

Nov172016 by PowerMoves Pilates in the ParkNo Comments

OUR 10TH ANNIVERSARY :)

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Come in this November for our lucky draw and prizes galore ~ we are celebrating our 10th anniversary in Pilates, here in Singapore

Always a pleasure serving you and seeing to all your health and fitness needs through PowerMoves Pilates 🙂

Thank you all for your continuing love and support ~ we are very honored and most humbled.

One in fitness with you,

Your PowerMoves Team

Sep72016 by PowerMoves Pilates in the ParkNo Comments

SHAPE SEPTEMBER POWERMOVES SPECIAL

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Powermoves is holding an exclusive Pilates workshop on Sept 24, 2016. This one-hour event will guide you through fundamental Pilates moves on the reformer and on the mat, while introducing the full range of techniques and principles.

DATE Sept 24, Saturday

TIME 2.30pm

VENUE #02-05 Novena Specialist Center

Sep62016 by PowerMoves Pilates in the ParkNo Comments

Pilates Contrology, The Complete Coordination Of Body, Mind, and Spirit

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Joseph Pilates first called his method Contrology; he referred to it as ‘the complete coordination of body, mind, and spirit’. This is why we practise Pilates movement exercises with total attention and control. Exercising in this way allows the body and mind to unite bringing forth the most gain possible from each exercise. The Pilates principles of breathing, concentration, control, centering, precision and flow are key concepts that are used to integrate the body with the mind.

Unlike other forms of exercises, Pilates does not over-develop some parts of the body while neglecting the others. It is true that all Pilates exercises build on your core strength and focuses on training your body as an integrated whole. Pilates works to promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints.

Pilates is a great foundation for all movements, including those in sports as well as those in daily activities. With its emphasis on core support and full-body fitness, the coordination of the mind with its breathing; Pilates provides the highest level of integrative fitness that is exceptional and extraordinary.

For starters, try the Pilates exercises listed here for specific needs that you may have. Practise them thrice a week, pair them with a sensible diet and expect to see dramatic results from the fourth week.

To improve your posture:

Swan Lie on the mat face down, keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Extend your shoulders away from the ears. Keep your legs together as you engage your abdominal muscles, lifting your belly button up and away from the mat. As you inhale, lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc of the upper body. The elbows are close to the body, the head stays in line with the spine, and the hips stay on the mat. On the exhale, release the arc, lengthening your spine as your torso returns to the mat in a sequential way (low-belly, mid-belly, low-ribs until you are in prone position again). Repeat 6 times.

To look taller:

Spine Stretch Sit up tall on your sit bones, extend your legs about shoulder-width apart, flex your feet. Reach the top of your head to the ceiling as your shoulders stay relaxed. Inhale and extend your arms out in front of you, shoulder height. Exhale as you lengthen your spine to curve forward. You are going for a deep C-curve reaching as far forward with your arms as is comfortable. Keep your shoulders down as you reach your fingertips toward your toes. Initiate your return by using the lower abdominals to bring the pelvis upright. Roll up through the spine to sitting position. Repeat 6 times.

To achieve a smaller waistline:

The Plank Lie face down with legs extended, forearms resting on the mat shoulder-width apart, hands in fists. Tighten abs, tuck toes under and lift hips off the mat so that your body forms a straight line from head to heels. Hold for 30 seconds while breathing normally and then lower to start. Rest before repeating 3 more times.

Criss Cross Lie back with your knees bent, fingers laced behind your head. Lift your shoulder blades off the mat and exhale to twist your right shoulder toward your left knee as you extend right leg out as shown. Pause at the inhale and then exhale to twist to the other side. Work up to 15 reps on each side.

To lift your butt:

Single Leg Drops Lie on one side in a straight line with the bottom arm supporting your head up. The top arm is bent with hand placed on the mat. Keep your pelvis in a perpendicular line to the mat. Lift your top leg to hip height and flex your foot as you point your toes towards the mat in front. Imagine your big toe is touching a hot stove on the mat so you don’t want to stay there long. As soon as the toe taps the mat, it lifts off the mat again with the heel of foot reaching to the ceiling. Stay stable and square in the hips as you tap and lift your toes for 25 times without stopping. Breathe normally.

Pilates works on all your primary concerns as it strengthens your core. Almost instantly, you will appear a couple years younger, stand taller and look lighter! Expect also to be looking more poised and moving more gracefully in your every day movements. People will be coming up to you to ask for your new-found secret!

🙂 🙂 🙂

Jul272016 by PowerMoves Pilates in the ParkNo Comments

Half and Full Plank

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This is one of the most popular Pilates exercises for developing your core strength and stability. The plank is known to target abdominal muscles and shoulder stability. Full optimization is achieved through the integration of the core stabilization muscles in the pelvic-lumbar region and the shoulder girdle. Good
alignment and solid stabilization must be present. The arms, glutes and legs should be active as well.

The most common plank is the front plank which is held in a push-up position with the body’s weight borne on forearms, elbows and toes. You will identify that a plank is successfully performed when good form is achieved (the body is in a straight line from head to toe), you can feel your core (center) is working and your hands are directly under your shoulders.

Jul252016 by PowerMoves Pilates in the ParkNo Comments

Pilates Criss Cross

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The Pilates Criss Cross focuses on the abdominal muscles with emphasis on the obliques. This exercise involves flexion and rotation of the spine, develops pelvic stabilization and trunk rotation, and defines your waist.

Tip: Always keep a lot of length between your shoulders and your ears. Imagine that your back is very wide and that your shoulder blades are sliding down your back as you raise yourself off the mat. Keep your elbows wide and stable. Rotate from the waist.

Instructions:

Lie on your back and draw your knees to your chest in table-top position. Your knees are bent and your fingers laced behind your head.
Lift your shoulder blades off the mat and exhale to twist your right shoulder toward your left knee as you extend and straighten the right leg out, rotating the trunk toward the bent knee.
Come back to centre on the inhale and then exhale to twist to the other side, changing legs simultaneously as the trunk passes through the centre.
Work up to 15 reps on each side.

Jul212016 by PowerMoves Pilates in the ParkNo Comments

Standing Leg Stretch & Roll Down

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Often used as a warm-up and cool-down exercise to relieve tension, restore body balance and stretch your legs. The rolling motion strengthens the abdominal muscles and improves blood circulation throughout your body. It also stretches and increases mobility in the back, spine, neck and hamstrings and works on improving your posture.

Instructions:

Begin by standing with your feet hip-distance apart and your spine in neutral position. Your legs and feet should be parallel to each other. Let your arms relax along the sides your body.
Inhale and lengthen your spine as you prepare to move. Scoop in your abs; you will keep them pulled in throughout the exercise.
In the exhalation, tuck your chin under and lengthen the back of your neck. Nod your head forward and let your shoulders drop forward as you start bending your upper back. Bend your knees slightly and continue rolling your entire spine forward and down, one vertebra at a time. Roll down as far as you comfortably can go while keeping your neck, head, and shoulders relaxed. Your arms should dangle from your shoulders.
Keeping your abs scooped and your body draped forward, inhale and tuck your pelvis slightly. Then exhale and begin to reverse the movement, slowly rolling back up, one vertebra at a time. Keep your navel pulled in deeply as you roll your torso back upright.
Return to your starting position. Then repeat the move 5-10 times.

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