Pilates exercises for runners with tight hamstrings.. Make your next run your best yet.. By following the Pilates Saw and Single Leg Kick as demonstrated here by Susie Chamberlain.. Pilates Instructor at PowerMoves Pilates in the Park đ
PowerMoves Pilates in the Park
Sculpt a more beautiful physique, improve your posture and feel more confident with Pilates at PowerMoves Pilates-in-the-Park Singapore.
Pilates is one of the most effective workouts for transforming your body, refreshing your mind, and boosting your energy and self-confidence. This form of exercise is a careful blend of strength and flexibility training, where you build endurance and power, improve posture and tone, and enhance coordination and balance.
PERFECT FOR ALL LEVELS
Trying Pilates for the first time may seem daunting, but PowerMoves Pilates-in-the-Park is ideal for those who are just starting out. With internationally qualified Pilates instructors and small personalised classes, you can expect to receive all the guidance and support to get the most out of each session.
Even if youâve done Pilates before, PowerMoves has something for you. It offers a range of programmes, encompassing private and group classes on the Mat and on the Reformer. There are 100 classes weekly to choose from, offering a diverse and rich repertoire of movements and benefits.
TRANSFORM YOUR BODY, HEAL YOUR MIND
Working out at PowerMoves can result in longer, leaner muscles, improved muscular tone, increased core strength and stability, and improved posture. Over time, Pilates can also help prevent injuries, bring relief from stress and back pain,improve your balance and coordination, boost your circulation, and enhance athletic performance. Plus it is effective in post-rehabilitation cases.
BEAUTIFUL STUDIOS
PowerMoves has been voted as having the most beautiful Pilates studios in the world, and itâs not surprising considering its three locations â Dempsey Hill, Rochester Park and Bishan Park. Rustic and welcoming, these tropical studios offer a tranquil and comfortable environment for those who wish to practise Pilates in style. Call 6472-2221 or visit www.powermoves.com.sg for more information about the body-altering benefits of Pilates Singapore.
So you have heard that Pilates and Yoga are similar in many ways. Yes, both disciplines help you create greater awareness of your body’s posture and its alignment. Yes, both disciplines improve and enhance flexibility and strength. Pilates and Yoga also emphasize coordinating breath with movement.
Both these disciplines of Pilates and Yoga have amazing benefits. They are both fitness regimes that are integrative; they are associated with stress reduction and increased well-being. They can both also be adjusted to a wide range of people and fitness levels, and both support the achievement of very high levels of body, mind and spiritual fitness.
Pilates aims to reach high levels of fitness goals for the mind and body, however, through a series of controlled movements. The Pilates technique not only has a full complement of matwork exercises, but it incorporates work on Pilates machines as well.
Pilates is a series of controlled movements; movements that are not performed rapidly and/or excessively. The focus is on the quality of the movement and not the quantity or the repetitions. There are additional exercise equipment like the magic circle, elastic band and foam roller one could use to add resistance to help make your workouts more challenging. Pilates has several machines designed to achieve its purpose such as the reformer, the wunda chair, the ladder barrel and the cadillac. Pilates exercises on these Pilates equipment machines are designed to cater to every individual’s needs.
The emphasis of Pilates exercises is to strengthen the abdominals, improve posture, stabilize and lengthen the spine, improve balance, flexibility and overall strength. Pilates gives you a long and lean, evenly-muscled look. Pilates works the whole body; emphasizing control, precision and concentration in both the mind and the body.
Whereas Pilates is scientific-based and its movements are always dynamic and in a flow; Yoga is spiritual-based involving meditation and reflection and its exercises are held in poses.
The abdominal muscles, lower back and butt muscles serve as the center of all movement. In Pilates, this is called the core or the powerhouse. This focus on core stabilization makes one stronger from the inside out and allows the rest of the body to move freely. The low-impact nature of Pilates makes it ideal also for injury prevention, rehabilitation and physiotherapy.
All Pilates exercises are formulated on the six principles of breathing, concentration, control, centering, precision and flow. These principles train the body to move efficiently and expertly with minimal stress on its joints and with maximum benefits on the entire physiology of the body. The Pilates method and using it regularly creates a healthy, vivacious and more symmetrical body which results in a lean, balanced, strong and supple body with very efficient and well-toned muscle groups.
A further listing of benefits that you can expect from the Pilates method include long and lean muscles, strong core and stability, injury prevention, better posture, improved balance and coordination, relief from stress and back pains, enhanced athletic performance, effective post-rehabilitation, and increased self-confidence.
Warm Regards,
Mrs Claudel Kuek
NB Click here to find out if Pilates is what you need to create the makeover in you!
Claudel Kuek, Founder and CEO of PowerMoves Pilates in the Park, discusses what PowerMoves Pilates Singapore can do for you!
Learn also what Pilates is, what the PowerMoves edge is, what Pilates can do for you and what the Power Pilates Promise assurance is.
First in Pilates Singapore, PowerMoves is an award-winning Pilates chain of studios, with awards in Most Beautiful Pilates Studio, Most Outstanding Service Quality, and Best of Singapore Pilates; awarded by SHAPE, Tatler and Expat Living magazines.
PowerMoves’ exclusive studios specialize in Pilates Matwork, Pilates Reformer, PreNatal Pilates, Pilates Physiotherapy and Clinical Pilates; Group and private classes. Our parkland studios are located at Bishan Park, Rochester Park and Dempsey Hill, with an upcoming branch at East Coast Park. PowerMoves provides the best in Pilates classes to achieve all your health and fitness goals, including weight loss and specific sports-related needs.
All PowerMoves Pilates instructors are physiotherapists who will work with you to correct all physical and physiological issues, with an emphasis on strength and flexibility training.
Your first choice in Pilates always.. PowerMoves!
⢠Keeping Fit while Having Fun in our integrated waterways and parklands: Through Singapore’s ABC (active, beautiful and clean) waters programme, more people are finding new vibrancy and quality of life in our revamped parks. With meandering rivers and tranquil lushness spanning the length of our urbanised city-state from Pandan to Punggol and Bedok to Bishan, families are embracing the outdoors in the park for fun and fitness as a way of life.
⢠Low Impact but High Yield Exercises through Pilates: People today are growing more affluent but the population is ageing and the stresses of balancing work and family can be intense. Both physical health and mental wellness have become a priority. Besides lengthening and strengthening your muscles, Pilates is low-impact on the body and benefits your emotional health. The smooth, steady movements calm your mind and soothe your nervous system. Pilates improves your circulation and builds endurance in a therapeutical way. Each workout will leave you feeling calm, centred and balanced, and you walk out of each class looking leaner, taller and more toned; and feeling recharged and youthful.
⢠Multiple Benefits in One Regime: Men and women today have less time but want all the benefits available from a cardiovascular workout (to build endurance and burn fat), interval training (to intensify workouts and calorie-burn), and weight training (to maintain bone density and increase muscle mass ~ the more muscle you build, the more efficient your metabolism will be). Pilates offers them their choice of all these benefits in one fitness regime.
Here in Singapore, we would like to see you:
⢠Make healthy food choices ~ fruits and vegetables have antioxidants that protect against major illnesses, calcium is good for our bones, protein like fish aids cell renewal and keeps your heart healthy, fibre-rich foods leave you feeling more satisfied for longer;
⢠Stay active ~ the body was created to be a moving one ~ do something you enjoy, do it with a friend or a trainer, do it often and do it right!
Here at PowerMoves Pilates in the Park, our new programmes for you:
⢠Unlimited Matwork ~ four weeks is all it takes to strengthen and tighten the muscles holding your body together ~ look and feel positively different with your daily dose of Pilates in just one month ~ now $498, usually $698;
⢠Jumpstart Fitness ~ achieving your 2011 resolution of a fit & fab body thru Pilates ~ every workout forces the use of core muscles and combines the benefits of strength training, calorie burn and the flexibility benefits of Yoga ~ 10 sessions for $600 now, usually $760!
Power Moves!
Your partner in fitness through Pilates đ
When I moved to Singapore I was keen to try a different form of exercise. After looking around, I decided to join the classes at PowerMoves Pilates in the Park. Iâve been attending classes there regularly for the past two years.
The staff at PowerMoves made me feel welcome from the very beginning. My Pilates instructor instantly recognised my postural type and was able to tailor exercises to suit me. The classes are always varied, well thought out and great fun.
My posture has improved hugely, my back is much stronger and Iâm working on a six-pack! Iâve increased my body awareness and Iâm able to apply the Pilates principles to other activities I enjoy, like horse riding and running. Iâve also made some great friends! đ
Susannah Chamberlain
My wife, Sharon, started on Pilates first as she too was looking for a form of exercise that helps build and strengthen the body’s foundations. She convinced me to give it a try and we’ve not looked back since.
3. What has Pilates done for you, healthwise, so far? Can you compare your present condition to your condition before you did Pilates?
Since I started practising Pilates, I’ve come to be more aware and have a greater sense of how to control the movements of the various parts of my body to avoid exercise injuries.
4. Looking forward, what are your health goals and for how long do you intend to practise Pilates? Will you get your family and friends to try it?
I would most definitely encourage my family and friends to take up Pilates to improve their overall well-being and more!
Tracking the progress of Herbin Chia and his commitment to making a positive change in his life and in his body at PowerMoves Pilates in the Park Singapore.
For awesome abs, practise the Pilates Plank For bite-worthy buns, perform the Pilates Single Leg Lift For thrilling thighs, execute the Pilates Shoulder Bridge For total satisfaction, take charge of your body and your man Said Claudel, âEvery woman deserves to enjoy the body confidence that comes from feeling sexy, lithe and toned. You never have to avoid certain intimate positions for fear of wobbly bits spoiling the mood. And you can be totally spontaneous and wild, emboldened by knowing you look great from every angle.â The question is, once youâve toned your bod and honed your body confidence for an erotically-charged workout in the bedroom, is your man up to it? Well, the good news is, PowerMoves offers couples classes at both its Bishan and Dempsey studios. Pilates couples classes at PowerMoves⌠Sounds like the perfect Valentineâs Day gift idea! đ PowerMoves Pilates in the Park is located @Dempsey 6ix and 7even, 6 Dempsey Road, Singapore 249683; and @Aramsa ~ the Garden Spa, Bishan Park 2, Singapore 569931.
With Valentineâs Day just around the corner, thereâs no better time to give your guy the ultimate gift of love â you. And like a well-wrapped gift, presentation is of paramount importance. Weâre not talking ribbons and bows, but rippling muscles and pert buns. Where to get the trimmings (pun intended)? PowerMoves Pilates in the Park, at Bishan and Dempsey, has all the moves to give you the body confidence you need to be a star in the boudoir.
Lie face down with legs extended, forearms resting on the floor shoulder-width apart, hands in fists. Pull your navel up into your spine, tuck your toes under and lift your hips off the floor so that your body forms a straight line from head to heels. Actively maintain a firm centre, with navel to spine, and your buttocks and legs squeezed tightly together behind you. Your neck maintains perfect alignment with the rest of the body. Breathe normally as you hold for 30 seconds at a time. Lower to rest in between sets.
Kneeling on hands and knees, hands are shoulder-width apart, knees aligned under hips. Keep head relaxed, neck in line with the spine. Extend one leg behind, toes pointed touching the floor lightly, without letting the hip or shoulder dip as you hold your leg out. As you exhale, scoop in your abs, tighten your right buttock and lift extended right leg up to hip height. Lift and lower in a slow, controlled movement. Rotate your toes so that they point outwards and hold in your lifted position for 3 counts before lowering on the inhale. Repeat 12 reps on each side.
Lie on your back in neutral spine, with your knees bent and feet on the floor. Your arms are extended along your sides. Inhale as you press down through your feet to lengthen your spine and press your hips up. You will come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Your abs and hamstrings should be well-engaged. Pause at the top of the bridge to lift one leg off the mat. Straighten this lifted leg as you point it to the ceiling. Exhale as you lower the straight leg to the floor pointing towards the wall opposite of you. Inhale to kick the straight leg upward while flexing your foot. Bend the knee and place the foot on the floor (starting position) before switching legs and repeating the sequence with the other leg.
PowerMovesâ Managing Director, Claudel Kuek, believes that strengthening the body naturally leads to a strengthening of the mind. She reasons that once you gain control of your body, you feel empowered to take charge of other areas of your life, including your love life.
Destined for Dempsey: Home-grown PowerMoves Pilates in the Park is set to flex some muscle on the local fitness scene with the opening of its second parklands studio in Singapore. The bold move will see the powerhouse brand add âlargest Pilates studio in Singaporeâ to its already impressive string of âfirstsâ, âbestsâ and âmostsâ. Just a few months ago its original Bishan Park 2 studio was nominated âMost Beautiful Studio in the Worldâ by Balanced BodyÂŽ, the foremost Pilates authority in the US. Building on the success of the Pilates in the Park concept pioneered in Bishan Park 2, the architect-designed premises of PowerMovesâ Dempsey studio blend in with nature rather than intrude on it. Floor-to-ceiling glass windows admit streams of natural sunlight filtered through lush screens of tropical vegetation, and all materials have been thoughtfully selected with aesthetics and environmental friendliness in mind. They include bamboo, for tasteful partitions; pebble wash, liberally used on indoor feature walls and the buildingâs entrance façade; and naturally water-resistant Chengai wood for the flooring. Unlike the single open-space studio in Bishan Park 2, PowerMovesâ spacious 3,400 sq ft Dempsey studio houses four generous-sized studios in one. Each studio ideally suited to both private one-on-one lessons as well as small group classes. A key point-of-difference that sets PowerMoves apart from its competition is the size of its classes. Group sessions are limited to a maximum of six clients for work on the Reformer (a bench-like piece of equipment exclusive to Pilates), and eight for work on the mat. Consequently, clients receive personalised attention from trained instructors who are fully conversant with the personal fitness challenges and goals of each. The founder and famous face of PowerMoves, former ballerina Claudel Kuek, has lined up a veritable âUnited Nationsâ of qualified Pilates instructors for her new studio. The new staff includes American, English, Thai, Filipina and Singaporean instructors. Itâs a cosmopolitan mix that feels right at home in Dempsey Park, arguably Singaporeâs foremost lifestyle and leisure destination. In the immediate vicinity are French, German, Indian and fusion cuisine restaurants, as well as a wine bar â which makes it very handy indeed for an after-workout supper or cocktail. In case youâre marvelling at the apparent incongruity of pairing a workout with a wine, Claudel Kuek is all for a little indulgence. In her own words, âPeople should reward and indulge themselves, and Pilates grants them permission to do so. Otherwise there would be no reason to live.â This elegant and poised mother of two is a walking advertisement for her company. Lithe and toned and emanating a positivity that cannot be faked, Claudel hails Pilates as âthe miracle methodâ, with a passionate conviction usually reserved for religion. Then again, Pilates is almost a religion â part of a holistic philosophy that embraces a synergy of mind, body and spirit. Said Claudel, âThe benefits of Pilates filter through all aspects of life. The discipline and focus required for Pilates are transferable skills that can be applied to everything, from a workout to work and relationships.â Thatâs not to undermine the purely physical benefits of this exercise form that is enjoying increasing popularity around the world. A low-impact workout that builds core strength, Pilates eases rather than exacerbates joint and back pain, improves posture, trims the figure and tones the muscles without adding excess bulk. In Claudelâs words, âPilates is a fountain of youth that should be shared with all your best friends.â Bring your best friends to PowerMovesâ Dempsey studio and take a dip in the fountain of youth that is Pilates. PowerMoves Pilates in the Park is located @Dempsey 6ix and 7even, 6 Dempsey Road, Singapore 249683; and @Aramsa ~ the Garden Spa, Bishan Park 2, Singapore 569931. By Suzanne Lauridsen
The First Name in Pilates Opens a Second PowerMoves Pilates in the Park
How do I lose weight on my butt? That is one of the most common questions I get from female readers. Some say they never lose weight in that area despite all the exercise they do. Others have never done any exercise for that region and want to know what to do.
Well, Pilates Director Claudel Kuek is walking proof that exercise does build great gluteal muscles â the official term for âbuttâ â and she shares some of her best exercises here.
Claudek Kuek, 45, who runs PowerMoves Pilates And Dance Studio in lush
âYou will still need to keep the abdominal muscles sucked in as you work on your derriere. Remember to keep your hips perpendicular to the floor when doing the floor exercises.â
PILATES SIDE LEG KICKS
Lie on your right side, arms behind your head and head propped up by your right elbow. Stabilise your right leg on the floor and hold the left leg at hip-height.
Minimise the rocking of your trunk by engaging your abdominal muscles. As you exhale, swing the left leg as far forward as possible with a flexed foot. As you inhale, swing the left leg as far back as possible while pointing your foot and elongating your leg.
Keep your pelvis straight as you repeat the back-and-forth swing 15 times. Repeat on the other side.
PILATES SIDE LEG DROPS
Lie on your right side, body in a straight line and head propped up with the right hand. Place your left hand in front of you. Keeping your pelvis perpendicular to the mat, lift your left leg to hip-height and flex your foot as you point your toes down towards the front.
Imagine your big toe touching a hot stove on the floor so you do not want to stay in that position for long. As soon as the toe taps the floor, lift it off with the heel of the foot pointing towards the ceiling. Stay stable and square in the hips as you tap and lift your toes 25 times while you breathe normally. Repeat on the other side.
PILATES SINGLE-LEG SKATING
Inhale as you stand on the foot platform of the Reformer (a pilates machine found in most pilates studios) with your right leg and place your left foot on the front edge of the carriage.
Squat deeply on the right leg, keeping your entire weight on it while placing your hands on your hips. As you exhale, straighten the left leg completely by pushing the carriage away. Keep your right leg stable, your trunk upright and your pelvis level.
Inhale as you return to the start position. Do 15 repetitions on each foot.
Fitness Article by Pradeep Paul
PowerMoves Pilates Studio in the Park