CGM Pilates, Yoga, and Wellness
Pilates Breathing
Breath is one of the principles of Pilates and is fundamental to improving body awareness. So, what is Pilates Breathing?
Breath is one of the key principles of Pilates and is fundamental to improving body awareness. Pilates breathing is developed over time and cultivates synergy between movement and breath. Correct technique can improve your Pilates and ultimately your quality of life. As Joseph Pilates said, “Breathing is the first act of life and the last, our very life depends on it”
So, what is Pilates Breathing? Each exercise has a specific breathing pattern which helps to improve the safety and effectiveness for that exercise. The breathing patterns assist with correct muscle activation, helps supply oxygen to the muscles, remove waste products, and prevents holding breath.
When performing Pilates Breathing we inhale through the nose directing the breath into the sides of the ribs expanding the ribs laterally. This helps to maintain abdominal activation and prevents shallow breathing which can cause the shoulders and neck to tense.
The exhalation is through the mouth and we close the ribcage down and in. The inhale is normal and the exhale is slow and forceful. Exhaling through the mouth allows for a more forceful exhalation and aids in deep abdominal muscle activation. It is important to avoid taking a deep breath when we inhale as this can encourage the spine to arch, losing the abdominal muscle activation.
When we breath the position of our spine changes slightly. Correct breathing patterns support the structures of the spine and reduces the likelihood of injury.
When you are new to Pilates the breath can seem a little overwhelming at first. We suggest focussing on your set-up, posture and movement, and then add the breathing in as you feel comfortable and more confident.
If you’d like to talk about technique with a CGM Pilates Instructor, remember that we’re always available before and after class in our Maroochydore studio, located in the heart of the Sunshine Coast.
See you on the Mat or Reformer soon!
"Tis the Season to be Jolly"
It's the festive season which means eating, eating, drinking, and more eating. So if you'r'e looking for a quick no fuss work out you can do in between courses then we've got you covered.
Try our 10 minute Mat class below, feel free to shorten or extend the number of repetitions to suit your body.
As always move safely and only work within your own limits. Happy Holidays!
You heard it right, we're doing Rooftop Pilates!
Join us on the rooftop on Tuesdays from 6am for a Mat Pilates session like no other.
Looking for the perfect outdoor workout? Join us on the rooftop of the Kon-Tiki building in Maroochydore every Tuesday at 6am for a 45-minute mat Pilates class. There's nothing quite like this intense core workout held six stories above the CBD with stunning views across the entire Sunshine Coast.
Don't just take our word for it though, Urban List were stoked to find out about our weekly rooftop sessions, check out what they wrote about this Pilates experience here.
The details you need to know
WHEN: weekly on Tuesdays
TIMES: 6-6:45am
COST: $22 casual class or try our 5 for $55 intro offer
LOCATION: meet just before 6am at CGM Pilates
WHAT TO BRING: A yoga mat, water and sunglasses.
What is core strength, and why do you need it?
“You are only as young as your spine is flexible” Joseph Pilates
Every apple has a core right? So imagine yourself as an apple, and simply put your core is your centre that holds you together and supports your spine. And since your spine is what holds you up, it is incredibly important that you take good care of it.
Your core is the powerhouse of the moving body. Although your abdominal muscles make up a significant portion of your core, there are other muscles included. Essentially your entire torso, including your chest, abdominal muscles, pelvis, and your back make up your core.
Having a strong and stable core will improve your balance and posture and the overall quality of your movement will improve.
So what does it mean to have a strong core? Is it having a six pack? We hate to break it to you, but, no.
Our six pack muscles (rectus abdominis), are the most superficial of the four abdominal muscles and as a result they can pop up to make us look toned and fit. Having a toned physical appearance does not always equate to good core strength. At CGM Pilates you won’t hear us talking much about about six packs (that's not to say you won't get one though!), instead we focus on teaching you how to activate the deeper, core stabilising abdominal muscles.
The transverse abdominis (TA) is the deepest of four abdominal muscles and acts to support the lower back and pelvis. At CGM Pilates we regularly see clients that suffer from lower back pain and they have been referred by their doctors or physiotherapists to do Pilates. Strengthening your core stabilising muscles can help alleviate back pain, prevent injury, and improve back strength and mobility.
Here's a simple exercise you can try at home*.
SINGLE LEG LIFTS
Setup
Lie on your back on the floor or on a yoga mat, knees bent, feet resting flat on the floor and your arms by your side.
Movement
Exhale: lift one leg up moving only at the hip joint, maintaining the angle of the knee
Inhale: lower leg down
Repeat 8-10 per leg
If you'd like to increase the changellenge, alternate from one leg to the other for 8-10 times.
*Always consult your physician before adding any new exercises to your program.
If you'd like to read more about core strength check out the Ask our HEALTH experts sections of Profile Magazine.
Sunshine Coast locals, we encourage you to come in and learn for yourself about core strength from our team of experienced CGM Pilates Instructors.
If you have a question about core strength or are curious as to how Pilates can help you we’d love to help.
With health & happiness,
Colina, CGM Pilates co-founder.