Oct122009 by PowerMoves Pilates in the ParkNo Comments

Pilates Exercises for Osteoporosis; Pilates Singapore

Back Exercises, Best Pilates in Singapore, Osteoporosis, Pilates, Pilates Exercises, Pilates Health, Pilates in the Park, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Singapore

We have received many enquiries on exercise tips to increase bone mass for those suffering from osteo-related conditions. These exercises listed below will help improve one’s strength, flexibility and balance while building bone in one’s hip and spine. Try them out at home. Remember to refrain from doing any exercise with forward-bending and twisting of the spine as this may cause fracture.

In order to increase bone density, one should perform these exercises 4 times a week and ideally also do some brisk walking for 30 mins on alternate days.

Throughout these exercises, keep your chin tucked, neck long. Your spine is in an elongated position as you lengthen the space between each vertebrae. Your shoulders are away from your ears, your shoulder blades are back and down.

Pilates Pelvic Curl
Lie on the mat with your knees bent and feet placed hip-width apart. Place your arms straight by your sides with the fingers reaching towards the feet. On the exhale, draw in the abdominal muscles as you curl your pelvis, lifting the lower back vertebra by vertebra off the floor. Keep your neck and shoulders relaxed, your body still and your legs parallel, exhale as you articulate the spine in reverse order from the top of the spine, vertebra by vertebra, to bring the body back down to the mat in starting position. Do this 5 times.

Pilates Single Leg Circles
Lie flat on the mat with your neck long and your right leg up to the ceiling. The left knee is bent and the left foot is firmly planted on the mat. Keep your arms pressed down by your sides throughout the exercise. Inhale as you cross the right leg up and over your body aiming for the left shoulder. Do not allow the right hip to lift off the mat and do not allow the left knee to wave back and forth. Sweep the leg down through the centre line of your body and out in line with your right shoulder. Exhale as you carry the leg back to the starting position completing one circle. Circle 5 times in each direction, clockwise and anti-clockwise.

Pilates Front Side Kicks
Lie on your side and align your body so that it is parallel to the edge of the mat. Prop your head up on one hand and place the palm of the other hand firmly on the mat in front of you. Inhale and swing the upper leg forward. Keep the chest high and shoulders and hips stacked above each other. Keep the top leg directly in line with the hip, parallel to the floor. Exhale as you swing the leg back, stretching the front of the hip, always keeping your abdominals pulled in and up. Do this 10 times and finish by resting the top leg on the bottom leg. Switch sides.

Enjoy your portable Pilates workout anywhere, anytime;

Jun152009 by PowerMoves Pilates in the ParkNo Comments

Singapore’s Pilates Stretch Exercises for your Legs and Feet

Best Pilates in Singapore, Legs Exercises, Pilates, Pilates Fitness, Pilates in the Park, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Stretch Exercises, Pilates Studio Singapore, PowerMoves

If you are anything like me, you love wearing the season’s most coveted high heels. Beautiful as they are to the touch and to the sight, these heels throw one’s postural alignment off-center causing an imbalance which leads to stiff and strained muscles. Rest assured, we have developed the following Pilates stretch exercises to ease the aches and pains that come with the constant wearing of your favourite high heels.

Throughout these movements, do ensure that your spine is lifted and your shoulders are rolling back and down towards your hips. Lift up and out of your back as you keep your abdominal muscles contracted (engaged).

1. Foot Muscle Stretcher

Sit forward and on the edge of your chair with your legs hip-distance apart and at 90-degree angles. Place a dish towel on the floor in front of your toes. Keep your heels touching the floor throughout as you stretch your toes over the towel and begin by curling your toes to roll the towel and gather it up. When you have the entire towel in a roll (scroll), reverse the exercise by unrolling the towel until it is flat in front of you again. Remember to breathe!

2. Foot-ankle Muscle Lengthener

Sit on the floor as you stretch your legs straight out in front of you. Point both of your feet as strongly as possible, then flex them back as far as you can. Imagine pressing your toes to the touch-screen button and then using your heels to do the same. Do this a few timeswhile breathing calmly and deeply.

3. Calf Strengthener

Standing tall on your feet, heels together, toes apart. Contract your abdominal muscles as you inhale and slowly rise up to your toes. Ensure that your heels are glued together. Press your inner thighs together to engage your buttocks and backs of legs even more. Hold for a count of 3 as you remain in tip-toe position. You may lightly touch the back of chair or wall for support. Exhale as you slowly lower yourself back down to the floor. Complete 5 sets.

Yours in vanity fitness,

Claudel Kuek

May12009 by PowerMoves Pilates in the ParkNo Comments

DeStress and ReShape YourSelf ~ the Pilates Way! At Singapore’s Pilates Best!

Best Pilates in Singapore, Destress, Pilates Fitness, Pilates Health, Pilates in the Park, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Singapore, Pilates Studio Singapore, Reshape


1. When did you start practising Pilates, Jacquelyn, and how long have you been doing it?

I have been doing Pilates for 6 months now at PowerMoves Pilates in the Park. My girlfriend who also practises Pilates at PowerMoves kept singing praises of Pilates and its exercises and so I thought I too would give it a go. Pilates has made a new person out of me! 🙂

2. How many Pilates classes a week do you attend?

I attend Pilates classes at least once a week but I try to go twice whenever work allows me to. It is my weekly respite from the daily stresses of work and kids! Pilates gives me focus and balance.

3. What are the visible effects of Pilates on your weight and appearance?

After the 3rd month, I noticed a 2.5kg drop in my weight. But I only checked because I started feeling like my clothes were fitting better (not so tight) and it seemed easier to move my body throughout the day. I was no longer as bloated or feeling as out-of-shape and lazy as before. I found myself wanting to be more active!

4. How do you feel after having done Pilates for awhile?

I feel so much more in control of my life now. I like this feeling; it’s quite empowering and very encouraging. I feel ready to take on more tasks in my life, in a new, nicely-toned body! The sky is the limit now; well, almost! Hahaha.

5. Do you only rely on Pilates to keep a good weight and body?

I rely on Pilates to keep me motivated and stay on the right track. I can’t imagine life before my weekly Pilates fitness regime. Pilates exercises not only know how one’s body works optimally but it gives you all options to becoming your best self. This is my best-kept secret yet!

6. How much have you cut down on other forms of exercise and your eating habits?

Oh yes, I eat more carefully and healthily nowadays. I am proud of my new body and don’t want to throw junk into my body anymore. In fact, I am working on losing another 3kg and tightening up my arms, my abs and my butt some more. I am on a mission! Now that I have found Pilates at PowerMoves! 🙂


Tracking the progress of Jacquelyn and her commitment to making a positive change in her life and in her body at PowerMoves Pilates in the Park Singapore.


Apr232009 by PowerMoves Pilates in the ParkNo Comments

Best Pilates Studio Singapore Video

Best Pilates in Singapore, Most Beautiful Pilates Studio, Pilates Fitness, Pilates Health, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Singapore, Pilates Studio Singapore, Pilates Video

PowerMoves Pilates in the Park

Naturally One of the World’s Most Beautiful Pilates Studios


Singapore has once again made its mark on the world map. Adding to the string of ‘bests’ and ‘firsts’ earned by our high-achieving little nation, home-grown Pilates studio PowerMoves has been nominated Most Beautiful Studio in the World by Balanced Body®: the foremost Pilates equipment and knowledge provider in the US.

Nestled amongst lush tropical greenery in beautiful Bishan Park, PowerMoves is one of the best-kept secrets of the fitness fraternity. With its wooden parquetry floors and floor-to-ceiling windows admitting gently filtered sunlight on three sides, clients are transported mentally and physically to a resort-like ambience that evokes the best of Bali, Vietnam, Thailand… Privacy is assured by the screen of tall vegetation that surrounds the studio, complete with butterflies that appear as if on cue as a presentiment of the grace and lightness you’re sure to enjoy after just a few sessions of Pilates. Set back from the main road of Ang Mo Kio Avenue 1, the hush would almost be unnerving if not for the gentle piped instrumental music that relaxes the mind and body.

Just one visit and it’s plain to see why Balanced Body® was won over by the unique, beautiful and inspiring setting in this tropical resort studio.

Founded and managed by former professional ballerina, Claudel Kuek, PowerMoves has a loyal following of professional men, women and home-makers who are attracted by its personalised services and truly beautiful setting, not to forget its highly effective results. Unlike multi-discipline gymnasiums and fitness centres, PowerMoves offers Pilates and nothing but Pilates.

For those who are familiar with the concept of Pilates, it’s not hard to understand why a ballerina such as Claudel was attracted to the gentle strength-building moves of Pilates. Explained Claudel:

“Pilates was a natural transition for me from ballet. Both emphasise a strong core and require a synchronisation of mind and body. Likewise, the benefits that arise from mastering either ballet or Pilates can enhance many other areas of one’s life, especially the ability to focus.”

Speaking of focus, PowerMoves sets itself apart from other Pilates studios by offering a very personal service that’s focused on the individual. Hence, our Pilates classes centred on the reformer, a sophisticated bench with a system of strings, straps and pulleys that enables more than 100 exercises, are limited to a maximum of four clients per class. Classes centred on mat work are limited to a maximum of six clients per class, and one-on-one private classes are available by arrangement.

All of PowerMoves’ instructors are internationally qualified and registered with many years of experience in teaching Pilates. With a gentle but firm hand, they deftly guide individuals of varying degrees of fitness along the Pilates path to total mind-body wellness. Clients of all ages are welcome, including expecting mothers who wish to tone up in preparation for the rigorous task of childbirth.

Though praise for PowerMoves abounds – the testimonials of satisfied customers can be found on the website at www.powermoves.com.sg, possibly the most compelling endorsement comes from the words of the founding father of Pilates himself, Joseph Pilates:

“In 10 sessions, you’ll feel the difference; in 20, you’ll see the difference; in 30, you’ll have a whole new body.”

For those literally seeking a whole new body, in terms of a complete fitness and aesthetics makeover, PowerMoves is ideally situated next door to Aramsa™ Spa, a botanical sanctuary for the senses fronted by former MediaCorp artiste Jazreel Low. It is part of a larger group, Aramsa™ Spas, which includes two food and beverage outlets, Canopy and The Green Room Café, in the immediate vicinity. Generous discounts for the spa and dining outlets are extended to all clients of PowerMoves.

If you’re thinking of practising Pilates, it’s only natural that you consider one of the most beautiful studios in the world, right here in Singapore at PowerMoves.

By Suzanne Lauridsen
Written for Mrs Claudel Kuek
PowerMoves Pilates Studio Singapore

Apr142009 by PowerMoves Pilates in the ParkNo Comments

Fitness FAQ for Pilates Blog Singapore

Faq, Pilates, Pilates Blog, Pilates Exercises, Pilates Fitness, Pilates Health, Pilates Method, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Singapore


Thank you for sending in your fitness questions!
Allow me to address them two at a time. Am
always delighted to be able to serve you and to
help in every which way I can. 🙂


I am sick of my flabby arms. How do I get rid of them? I have tried to lift some dumbbells (2kg, in repeated sets of 15) at home for the last few months but have only succeeded in toning my biceps slightly. My arms still look fleshy overall. I am a 35-years-old female.
– Pat Kee

Using those same dumbbells, place your arm behind your back in a straight line with your shoulders. Keeping your shoulders down and your elbow very still, bend only your forearm in towards your body so that your dumbbells are now very close to your arm-pit. Inhale as you straighten that arm behind you again and exhale as you flex to bring your forearm in towards your body. Do this 15 times and then switch arms.

I injured my right knee ligaments some years back and recently felt some pain whenever I try to stand up from a squatting position. I would like to do some light exercises to ease this pain so I won’t get rheumatism when I’m older. Please recommend some suitable exercises I can do which can tone my legs at the same time.
– Terry

Standing up tall, heels together, toes apart, place your hand gently on the back of a chair for support. Contract your abdominal muscles as you inhale to rise gently up to the balls of your feet. While on tip-toe, exhale and lower to bend your knees out to the sides for a count of four. Keep your tailbone tucked under you and your abs engaged to avoid losing your balance. Lower your heels to the floor in this bent-knee position and then stand up to straighten your legs as you squeeze those inner thighs together. Repeat 10 times and reverse the movements.


Apr42009 by PowerMoves Pilates in the ParkNo Comments

Pilates Singapore ~ Fitness Exercises with the Magic Circle

Flex Ring, Magic Circle, Pilates, Pilates Fitness, Pilates Health, Pilates Matwork, Pilates Physiotherapy, Pilates Rehabilitation, Pilates Singapore


If you find yourself running around in circles, always out of time for a workout, Claudel Kuek has a suggestion: Use the Magic Circle to stay in shape.


The flexible ring, which has two padded handles to ensure you do not end up with unsightly marks on your skin, provides firm resistance and is great for toning the muscles. Roughly the size of a car’s steering wheel and under 1kg in weight, it can be packed easily when you travel.


Claudel Kuek, 45, runs PowerMoves Pilates And Dance Studio in Bishan Park. Despite being a fan of traditional pilates, which involves machines such as the Reformer, she is also an advocate of the use of fitness equipment like the Magic Circle as it is so handy. “The Magic Circle gives your regular routine added resistance training (much like using weights), thus it helps to pump up the intensity of your regular pilates mat workout,” she says.


“Best of all, it strengthens areas that are the hardest to get at such as the pelvic floor muscles and the inner thighs.”


The Magic Circle is available from PowerMoves

(tel: 6455-2221) for US$75 (S$113)




MAGIC CIRCLE ARMS

What it works: Arms, shoulders, chest

How to do it: Sit on the floor, legs crossed in front of you and upper body erect. Flexing the core region and pulling the shoulders down towards your hips, hold the Magic Circle in front of you with the palms of your hands on the handles and fingers extended. Exhale as you squeeze the Magic Circle in a few, short pulses. Inhale as you release. Repeat 10 times.


MAGIC CIRCLE LEGS

What it works: Hips, thighs

How to do it: Lie on your left side, body in a straight line from neck to feet, and lift your upper body off the floor by placing your left forearm on the floor. Stabilising yourself with both palms on the ground, hold the Magic Circle between your ankles and squeeze it as you exhale. Hold the squeeze for a few seconds and release as you inhale. Repeat 10 times on each side.


MAGIC CIRCLE BRIDGE

What it works: Core, buttocks

How to do it: Lie on your back, knees bent and feet placed hip-width apart. With your arms by your sides, hold the Magic Circle between your knees. As you exhale, flex the abdominal muscles and slowly lift your hips and then the lower back off the floor. Keep your neck and shoulders relaxed as your legs squeeze the Magic Circle. Exhale as you slowly return to the start position. Repeat five times.


Fitness Article by Pradeep Paul

Fitness Exercises by Claudel Kuek


PowerMoves Pilates Studio in the Park


Mar182009 by PowerMoves Pilates in the ParkNo Comments

Pilates Exercises for Pre and Post Natal Women in Singapore

Pilates, Pilates Fitness, Pilates Health, Pilates Physiotherapy, Pilates Rehabilitation, Postnatal, Postnatal Pilates, Prenatal, Prenatal Pilates

Pilates works on developing functionally strong abdominals, a flexible and powerful pelvic floor and a supportive back which is of utmost importance to all women involved in pregnancy and childbirth. Along with these essentials, Pilates also guides you through the discipline of ideal alignment and coordinating movement with breath.

Integrated into all PowerMoves Pilates sessions is also legwork and upper body routines so that your every session is a full-body integration workout. Pilates can transform your pregnancy and fulfill your need for the knowledge and the skill towards a more comfortable, rewarding and wonderful experience in pregnancy.

Come join us for our prenatal and postnatal Pilates Exercise Programmes (Wednesday evenings and Saturday afternoons). Call 6455 2221 to book your Pilates sessions in our Bishan Park studio today.

Pilates as a lifestyle and philosophy because it works,
Mar112009 by PowerMoves Pilates in the ParkNo Comments

Jumpstart your Pilates Exercises thru the Pilates Reformer

Pilates, Pilates and Dance, Pilates Fitness, Pilates Health, Pilates in the Park, Pilates Physiotherapy, Pilates Reformer, Pilates Rehabilitation, Pilates Singapore



The Pilates Reformer is a sleek Pilates equipment that resembles a bed; attached to it are springs of varying resistance with adjustable bars and straps to give one’s regular Pilates exercise workout the extra oomph.

The stretching and contracting of the springs attached give you added resistance, as well as teach you to control your muscles during the movement instead of powering along intent only on completing the number of repetitions indicated. Pilates Exercises on the Reformer require one to focus on the details of each movement, for it is in the details that make the difference in every move. Coupled with precision and control, your Pilates Reformer workout will take you from simply superficial to intensely beneficial.

With the use of the Pilates Reformer, you will enjoy all the stretching benefits of yoga plus the great muscle tone of a nautilus workout. Added to that, after just one session, you will find yourself feeling refreshed and alert with renewed self-confidence!

Two other techniques used to take your regular Pilates routine up a notch would be to slow down the exercises, hold the body a little longer and focus on connecting and firing up every muscle being engaged, and also, to move your body in opposition, in two different directions to engage more muscle groups as well as increase the resistance of each Pilates exercise.

Do give me a buzz if you would like to find out more about the Pilates Reformer workout and I would be happy to provide more details and an in-depth guide to using the Pilates Reformer.

Pilates to bring out the best in all of us,
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