Style Pilates Studio Bangkok - Pilates Classes in Bangkok & Thailand

Pilates Roll Up / Neck Pull

2008-12-10T10:22:00.002+07:00

I like how Sara performs the Pilates Roll Up / Neck Pull ...

The Importance of Stretching in the Workplace

2008-11-19T15:06:00.000+07:00

Any job you work usually involves long hours each day and repetitive motion. While there’s nothing wrong with that, if you aren’t paying attention to your body, you could be potentially putting yourself at risk. You don’t have to have a dangerous job in order to suffer a work-related injury. It can be as simple as sitting at your desk or standing at a cash register.

If you’re wondering what you can do to lessen your chances of getting hurt at work, it really is as simple as stretching. What makes stretching so significant? Take into consideration the fact that the longer you sit or stand at work without any frequent breaks or time to stretch, you are putting yourself at greater risk of developing stiffness, neck, arm, wrist, hand, back and leg strain, as well as painful muscle tension. Small strains and stiffness may not seem like a big deal but the longer you deal with it, the worse it will get and if left untreated, can cause you to a lot of pain and discomfort.

For the millions of people that work in offices, it is vital that you take a five-minute break every 30 minutes or one hour of work performed. During this brief break you can do a handful of stretching exercises to loosen up your body and release tension, pain, and stress. For those working retail or in food service and are required to stand for long periods of time, time your breaks accordingly and be sure to sit for a few minutes and practice leg stretches to prevent pain in your legs, feet, and back.

Stretching isn’t just for the fitness buffs. Everyday people can learn simple stretching exercises to incorporate into their workdays to give their bodies a break. More and more employers are recognizing the importance of stretching to keep their employees safe and have created safety brochures that illustrate the best stretching exercises that can be performed at work. If your employer doesn’t currently provide such a brochure or manual, you can refer to the exercises below.

Neck Stretches : While seated or standing, slowly tilt your head to the right and to the left, while staring straight ahead. Then slowly move your head forward until your chin touches your chest gently and then back until you are looking up at the ceiling. Additionally you can also turn your head to the right and the left gently. While stretching, be sure to inhale and exhale deeply. Additionally, you can also hold each stretch for about 15-20 seconds and then repeat as needed.

Shoulder/Arm Stretches : While seated or standing, start off with one shoulder and slowly raise it up and then gradually work it into a circular motion, rolling your shoulder backwards five times and then change directions. Switch to the other shoulder. Continue to inhale and exhale deeply while doing this. Now take your arm and do the same motion, rotating your arm slowly in a wide circle and then reversing the direction, and then switching.

Hands/Wrists : Take one hand and gently bend it back using the other hand, then bend it forward. Hold each position for 10 seconds and release. Then take your wrist and gently rotate it in circular motions.

Leg Lifts : While seated, take one leg at a time and slowly raise it up in front of you and hold for 10 seconds. Then switch.

Pelvic Floor Muscles and Kegel Exercise

2007-08-16T13:17:00.000+07:00

We all have pelvic floor muscles.
They are attached to the inside of the pelvis and form a sling between the legs supporting our internal organs. If they were not there, all our insides would fall out !
The strength of these muscles is reduced in pregnancy and in very obese individuals.
The tone of the muscle also reduces as we get older and gravity begins to take over causing our internal organs to drop and rest on the muscles causing them to weaken. When the muscle is weak, we experience incontinence when coughing, sneezing or jumping.
It is therefore important to regain control of the pelvic floor muscle and there is no age limit when in starting.
In Fitness Pilates, we focus on this muscle while re-educating the other core stability muscles which form the internal corset.

Pelvic floor exercises

Learning how to use the pelvic floor again is an exercise in itself and should be performed as often as possible.
To check the strength of your pelvic floor, next time you go to the bathroom, try and stop the flow of urine half way. The muscle you use to do this is the pelvic floor muscle.
If you find this impossible, you should consult your doctor to check the severity of the weakness as it can lead to prolapse and incontinence in both men and women.

This Kegel exercise will help :
Lie on your back with your knees bent. Relax the buttocks and leg muscles.
Begin to tighten the muscle around the back passage. Don't squeeze the buttocks when doing this.
Try to take this feeling now towards the front : the muscle you rely on when you need to prevent passing urine.
Try to hold this for a couple of breaths and then relax.
Try doing these exercises on a regular daily basis.
You can do them while sitting in the car, standing in line in the supermarket or just watching TV.
Doing these anywhere and anytime is extremely important to our health and well being.

The pelvic lift / elevator

Think of the pelvic floor muscle as a lift/elevator inside the body.
When you engage the muscle, the elevator comes up to the 1st floor. Hold it for at least one breath before relaxing back to the ground floor.
As it gets stronger, it will feel as if it is coming up to the 2nd floor - try not to let it drop back down but release it slowly.

The importance of working the pelvic floor

The above exercise helps us to work the pelvic floor slowly and with control and by doing this, we increase the "slow twitch" fibres. These fibres increase the stamina within the muscle and help to sustain it's strength.
As we age, we fight against gravity but strengthening the pelvic floor and core stabilisers keeps our muscles in place and assists in core strength.
We also use our "fast twitch" fibres in cases of emergency ie when coughing, sneezing, when we slip or jump and these also need conditioning.
To condition them, do the above exercises but quickly like switching a light on and off repeatedly : pulling up and releasing.
Do these anywhere, any time.

See the picture here : http://www.style-pilates.com/pilates-powerhouse.html

Recipe :: Strawberry Kiwi Smoothie

2007-08-16T13:16:00.000+07:00

Kiwi fruit is packed with vitamin C, which makes this smoothie ideal for breakfast.

Preparation Time : 5 Minutes

Servings : 1

Ingredients :
- 1 cup (8 oz.) of apple juice
- 1 container (8 oz.) strawberry nonfat yogurt
- 2 whole kiwi fruit, peeled and chopped
- 10 oz. strawberries
- 1 tablespoon sugar or sweetener

Directions :
In blender, place apple juice, yogurt and kiwi. Blend until smooth.
Add strawberries and sugar/sweetener. Blend again until smooth and thick.
Serve immediately.

Nutrition Info - Amount Per Serving :
Calories 111
Total Fat 1 g (0 g. saturated fat)
Sodium 32 mg
Carbohydrates 26 g
Dietary Fiber 3 g
Protein 3 g

Pilates Exercise :: Front Support / Plank Pose

2007-08-16T13:15:00.001+07:00

Plank is a well-known exercise that we see in both Pilates and yoga.
It is one of the most popular exercises for developing core strength and stability.
While Plank really targets the abdominals and shoulder stability, you will find that plank is an excellent way to get a full body challenge.
In order to do Plank properly there must be integration of all the core stabilization muscles. The arms, glutes, and legs are active as well.
Plank can look like the "up" of a regular push up. But, in most cases, a regular push up entails much more strain in the upper body - especially in the shoulders and neck - than plank in Pilates or yoga.
You may want to begin with a modified version of Plank and work up to the full version, especially if you are weak in the upper body or have neck strain issues. Please see the plank preparation exercise.
You will know you're doing plank well when you have good form, feel your center working, and have good shoulder stabilization yet are not incredibly rigid.

Nota : The name "plank" comes from yoga.
Pilates has traditionally referred to this move as "front support", but that seems to be giving way to the more commonly used term, plank.

Start Position

Begin on your knees. Place your hands on the floor in front of you, fingers pointing straight ahead. Your arms are straight and elbows are not locked.
Engage your abdominals and lengthen your spine, extending energy through the top of your head and down through your tailbone.
Lean forward to put your weight on your hands. Align your shoulders directly over your wrists.

Workout

With your abdominals lifted, extend your legs straight behind you. Keep them together and send energy through your heels.
Your toes are curled under so that some weight is on the balls of your feet.
Without over-tightening, activate your legs (especially your hamstrings) and bring them together, emphasizing the center line. Similarly, activate but do not clench your glutes (butt muscles) - think of pulling your sit bones together.
Breathe deeply, allowing the breath to expand into your lower ribs and back.
Hold your position for three to five breaths.
Take a break and repeat up to five times.

Plank Preparation Exercise / Modification

Place your forearms, parallel to each other, on the floor. Many people find that making a fist with the hands is helpful.
Your shoulders should be directly over your elbows.

Tips

Your body is in a straight line from the ears, through the shoulders and hips, and to the heels. Do not arch or sag.
Keep the abdominals lifted throughout this exercise. You want to engage the muscles of the pelvic floor as well.
Put some space between the base of your scull and your neck.
Keep your shoulders dropped.
Breathe deeply into the sides and back.
If you start to shake, release the pose, breathe, and start again.

Benefits

Strengthens the abdominal muscles, the pelvic floor, the gluteal muscles, the legs and the arms.

See the picture here : http://www.style-pilates.com/pilates-plank-pose.html

Pilates Ring and Pilates Magic Circle

2007-05-13T15:00:00.000+07:00

by Geraldine Marques-Frediani, Pilates Instructor

The exercise equipment developed by Joseph Pilates uses resistance to aid in the goals of what he called "Contrology".

One of his devices was the circle - a simple piece with some padding on opposite sides.

The updated version of this piece of equipment is the Pilates ring. Like its predecessor, the Pilates ring is a basic circle with pads on either side. It's made in the correct diameter to hold arms or legs apart while performing the movements.

The Pilates Ring Was Originally Developed By Joseph Pilates

Developed by Joseph Pilates early in the 20th century, the Pilates system of exercise uses resistance training and stretching to tone the entire body.

Joseph Pilates spent the first part of his life as an exercise enthusiast and sportsman. In his teens, he became the model for fitness charts.

Joseph Pilates has the distinction of being the inventor of the magic circle.

While we often hear fitness circle, exercise ring, fitness ring, magic circle is still the preferred name in Pilates.

It is said that Joseph Pilates made the first magic circle from the ring on a keg. Now that should bring a little smile to your workout !

The Pilates Magic Circle

The exercise equipment developed by Joseph Pilates uses resistance to aid in the goals of what he called "Contrology". One of his devices was the circle - a simple piece with some padding on opposite sides. The updated version of this piece of equipment is the Pilates ring. Like its predecessor, the Pilates ring is a basic circle with pads on either side. It's made in the correct diameter to hold arms or legs apart while performing the movements.

Precise movement is a very important element of Pilates. The main goal of the regimen is to unite the mind and body into a controlled, graceful whole. While exercising, you concentrate on every precise move as well as on every breath. With the help of the Pilates ring, precise measurements can be maintained. It also provides an object to concentrate on.

The Pilates ring can be used to pinpoint the areas of the body that you want to work on as it takes some of the guesswork out of the equation. The modern Pilates ring makes use of modern materials to make the ring just a little less than hard and the grips keep it from slipping during the movements. Small in size, the Pilates ring can be packed and taken along on trips as there are no parts to set off metal detectors at airports.

Using stretching and balance to elongate muscles and improve posture and balance, using concentration to encourage body awareness and using breathing control to flood the blood with oxygen, Pilates gets results, and the Pilates ring is one way to get them.

Purchasing a Pilates Magic Circle

You can buy a Pilates Magic Circle in United States (USA).

I recommend the Stamina Pilates magic circle or the Balanced Body Pilates ring.

Stamina Pilates Magic Circle with Workout DVD :

This professional quality Magic Circle can be used alone as demonstrated in the accompanying DVD or video or added to your pilates mat exercise or to your pilates reformer workout.

This Pilates Magic Circle features form-molded grips to fit comfortably against your body with a non-porous, molded padding that resists moisture.

The Pilates Magic Circle was created by Joseph Pilates to be a versatile exercise aid you can use anywhere.

The soft rubber ring provides resistance for faster, more targeted toning, improving muscle strength throughout the body... especially in problem areas like the inner and outer thighs, upper arms, and chest.

The comprehensive, easy-to-follow instructional DVD or video demonstrates how the Pilates progressive fitness system, can help you sculpt and reshape your body the Pilates way !

Pilates Magic Circle measure 14.75-inches in diameter
Soft rubber ring fits comfortably against your body
Made of professional grade, non-porous molded padding
Easy-to-follow instructional DVD or video included
Packs easily for traveling
90 day limited warranty on parts and materials
Price List : 35 US Dollars
Special Price : Contact us

If you live in Thailand and you want to purchase a Pilates Magic Circle, you are welcome to contact me : Geraldine - [tel] 08 9521 2616 - [email] stylepilates[at]gmail.com

Polls About Pilates

2007-05-13T14:58:00.000+07:00

» How much Pilates experience do you have ?
» When you select a Pilates instructor, which factor is the most important ?
» I would evaluate my diet as ...
» What is your favourite Pilates machine ?
» How did you hear about Pilates ?
» Why do you train Pilates ?

Recipe :: Melon Smoothie

2007-05-13T14:52:00.000+07:00

Cantaloupe and honeydew melon is blended with lime juice and sugar.

Preparation Time : 5 Minutes

Servings : 2

Ingredients :

- 1/8 cantaloupe - peeled, seeded and cubed

- 1/8 honeydew melon - peeled, seeded and cubed

- 1/2 lime, juiced

- 1 tablespoon sugar or sweetener

Directions :

In a blender, combine cantaloupe, honeydew, lime juice and sugar/sweetener.

Blend until smooth.

Pour into glasses and serve.

Nutrition Info - Amount Per Serving :

Calories 69

Total Fat 0.2 g

Cholesterol 0 mg

Sodium 12 mg

Total Carbs 18.2 g

Dietary Fiber 1.2 g

Protein 0.8g

Pilates Exercise :: Seated Legs with the Pilates Magic Circle

2007-05-13T14:46:00.000+07:00

Seated Legs with the Pilates ring is the perfect Pilates exercise to tone the inner thighs and the abdominal muscles and lift the pelvic floor.

Seated Legs is done with the Magic Circle, or sometimes using a fitness ball.

Starting Position

Sit on your sit bones, on the edge of a firm surface like a chair or Pilates reformer.

Put the magic circle between your legs, just above the knee.

Your spine is long and tall. Tail bone drops toward the floor as the top of your head reaches for the sky. Make sure that your shoulders are over your hips.

Legs are parallel and feet are flat on the floor with toes pointing forward.

Drop your shoulder blades down your back, and keep our ribs in, as you cross your arms in front of your chest with your elbows up.

Workout

Engage : Scoop your abdominals by pulling them in and up. Activate the pelvic floor.

Some people have a hard time getting in touch with the pelvic floor muscles.

Seated Legs, once you get started, will help you feel them but try to engage the pelvic floor before you begin.

Inhale and squeeze the Pilates circle and hold for three counts.

Exhale and use control as you slowly release the circle.

Repetitions : Do 6-8 repetitions. Keep your abdominals and pelvic floor lifted throughout.

Tips

Keep your shoulders dropped.

Breathe deeply into the sides and back.

Note that this exercise incorporates all the elements of a Kegel exercise, keeping the pelvic floor and abdominals engaged throughout, making it a perfect exercise for rebounding from pregnancy.

Benefits

Strengthens the abdominal muscles, the inner thighs and the pelvic floor.

See the picture here : http://www.style-pilates.com/pilates-seated-legs.html

How To Enjoy The Foods You Love And Trim That Waistline

2007-04-10T16:45:00.000+07:00

by Geraldine Marques-Frediani, Pilates Instructor

Eat Six Meals a Day

We're so used to hearing people talk about eating less food that it's become weight-loss doctrine. The new philosophy that I want you to keep in mind is "energy balance."

Researchers at Georgia State University developed a technique to measure hourly energy balance — that is, how many calories you're burning versus how many calories you're taking in. The researchers found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you'll best be able to change your body composition by losing fat and adding lean muscle mass. People with the largest energy imbalances (those whose calorie surpluses or shortfalls topped 500 calories from hour to hour) were the fattest, while those with the most balanced energy levels were the leanest. So if you eat only your three squares a day, your energy levels are all over the place. That kind of eating plan is great — if your dream is to consistently gain weight. But if you want to look slimmer, feel fitter, and live longer, then eat more often. Simply alternate your meals with snacks and you'll keep your stomach full, which will reduce the likelihood of a diet-destroying binge.

Drink Smoothies Regularly

A blender may be the ultimate weight-loss assistant. Smoothies — blended mixtures of milk, low-fat yogurt, whey protein powder, ice, and other good stuff — can act as meal substitutes and as potent snacks. They require little time; the berries, flavored whey powder (you won't even taste it), or peanut butter will satisfy your sweet cravings; and their thickness takes up space in your stomach.
A University of Tennessee study found that people who added three servings of yogurt a day to their diets lost 61 percent more body fat and 81 percent more stomach fat over 12 weeks than people who didn't eat yogurt.
Researchers speculate that the calcium helps the body burn fat and limits the amount of fat your body can make. So drink an 8-ounce smoothie for breakfast, as a meal substitute, or as a snack before or after your workout.

Know What To Drink — And What Not To

There are many ways that alcohol can get you into trouble. It doesn't make you feel full or decrease the amount of food you'll eat. But it does encourage your body to burn as much as 36 percent less fat and make you store more of the fat you eat. And it can inhibit your production of hormones that help burn fat and build muscle.

Okay, so water isn't exciting, but drinking about 8 glasses of it a day has a lot of benefits.

It helps keep you satiated (often what we interpret as hunger is really thirst). It flushes the waste products your body churns out when processing protein or breaking down fat. And it transports nutrients to your muscles to keep your metabolism clicking. Otherwise, the best drinks you can have are low-fat milk and green tea (or, if you must, no more than 2 glasses of diet soda a day).

Protein (Whey) Powder

Superpowers : Building muscle, burning fat

Whey protein contains essential amino acids that build muscle and burn fat. But it's especially effective because it has the highest amount of protein for the fewest number of calories.

BMI, percent body fat, lean body mass, daily calorie, protein requirements, etc.

You can calculate Body Mass Index (BMI), percent body fat, lean body mass, waist-to-hip ratio, waist-to-height ratio, daily calorie and protein requirements online : http://www.style-pilates.com/diet.html

Recipe :: Banana Mocha Protein Smoothie

2007-04-10T16:43:00.000+07:00

Good news die-hard coffee drinkers, you now have a protein shake recipe that will give you more sustained energy than a morning coffee alone.

Preparation Time : 5 Minutes

Servings : 1

Ingredients :

- 1/2 cup coffee or herbal coffee substitute, already prepared

- 1/2 cup frozen yogurt, low-fat or non-fat

- 1/4 medium banana

- 1 scoop chocolate whey protein powder

- 2-4 ice cubes

Directions :

Place all the ingredients in a blender. Blend until smooth. Pour into a glass or travel mug and serve.
Use more or less ice cubes depending on the thickness you want for your smoothie.

Nutrition Info - Amount Per Serving :

Calories 107

Total Fat 1 g

Total Carbs 5 g

Protein 12 g

Exercise :: Pilates on the Mat :: Pelvic Curl / Bridge

2007-04-10T16:35:00.000+07:00

Starting Position

Lie with back on floor, spine in neutral position.
Bend knees and place feet hip-width apart.
Body is relaxed, arms are at sides with palms facing floor.

Workout

Inhale to prepare.

Exhale, tighten abdominal muscles and lift lower back off floor, one vertebra at a time. Keep soles on floor.

Midway through the motion, use the hamstrings to lift pelvis and trunk higher.

Body and thighs should form a straight diagonal line.

Inhale, keeping body still. Keep shoulders and neck relaxed.

Exhale and lowering the upper body, then the pelvis, to the ground, one vertebra at a time.

Tips

Try to get a nice smooth and slow rhythm going with the breath and the movement of the spine.

Benefits

Strengthens the abdominal muscles and hamstrings - the muscles in the back of the thighs.

Find picture here : http://www.style-pilates.com/pilates-bridge-pelvic-curl.html

Water Is Your Body's Most Important Nutrient

2007-03-12T18:17:00.000+07:00

by Geraldine Marques-Frediani, Professional Pilates Instructor

Everyone should drink at least 2 liters or 64 ounces per day,
and if you exercise or are overweight, even more.

Water is your body's most important nutrient, is involved in every bodily function, and makes up 70- 75% of your total body weight.
Water helps you to maintain body temperature, metabolize body fat, aids in digestion, lubricates and cushions organs, transports nutrients, and flushes toxins from your body.

Your blood is approximately 90% water and is responsible for transporting nutrients and energy to muscles and for taking waste from tissues.

If you are not getting enough water, your body will react by pulling it from other places, including your blood. This causes the closing of some smaller vessels, making your blood thicker, more susceptible to clotting, and harder to pump through your system. This can have serious implications in hypertension, high cholesterol, and heart disease. Recent studies have also linked the lack of water to headaches, arthritis, and heartburn.

Water is a great natural appetite suppressant. There are three ways we get water into our bodies. We get it from the foods we eat, the fluids we drink, and as a by-product of metabolism. It is always better to drink pure water instead of soda, tea, or coffee. These products actually increase your need for fluids because most contain caffeine, which is a diuretic. Diuretics force out stored water along with certain essential nutrients.

Stay Hydrated.

Moderate types of exercise, like Pilates, rarely require all the glucose and sodium that one finds in sports drinks, but a healthy dose of water is essential. Dizziness and nausea can both be symptoms of dehydration.
Athletes and exercisers need more water than less active people. Reducing water in the body as little as 5% can result in as much as a 20-30% drop in your physical performance, 10% reduction can make you sick, and 20% can mean death.
Everyone should drink at least 2 liters or 64 ounces per day, and if you exercise or are overweight, even more.
With water pollution on the rise, it is best to drink filtered or bottled water whenever possible.
Nota : eating or drinking too much and trying to exercise can be equally uncomfortable !

Recipe :: Purple Fruit Smoothie

2007-03-12T18:10:00.000+07:00

This is a great smoothie for breakfast - and sometimes lunch or dinner !
You can substitute the orange juice with any mix of juices or even soy milk !
The soy milk adds more of a milk shake quality than the juice does.
You can add whey powder and enjoy it after your Pilates workout.

Preparation Time : 5 Minutes

Ready In : 5 Minutes

Servings : 1

Ingredients :

- 1/3 bananas, skins removed and cut in chunks

- 15 g frozen blueberries

- 45 ml orange juice

- 3 ml honey (optional)

- 1 ml vanilla extract (optional)

Directions :

Place bananas, blueberries and juice in a blender, puree. Use honey and/or vanilla to taste.
Use more or less liquid depending on the thickness you want for your smoothie.

Nutrition Info - Amount Per Serving :

Calories 89

Total Fat 0.4 g

Cholesterol 0 mg

Sodium 1 mg

Total Carbs 21.7 g

Dietary Fiber 1.7 g

Protein 0.9 g

Exercise :: Pilates on the Mat :: Criss Cross

2007-03-12T17:47:00.000+07:00

Starting Position

Lie on your back (supine position), face up on floor with knees bent and aligned over hips, calves parallel to floor, hands behind head, unclasped.
Draw abs in so lower back is firmly against floor.
Inhale as you lift head, neck and shoulder blades off floor.

Workout

Exhale and extend and lower right leg as far as possible without lower back losing contact with floor; simultaneously rotate, right elbow toward left knee.
Inhale, return to center.
Exhale and switch elbows and legs to complete 1 repetition.
Continue to alternate.
Begin with few repetitions, and work up to 10 repetitions.

Tips

Modifications for this exercise include leaving both legs bent and aligned over hips, extending the straight leg towards the ceiling, and increasing or decreasing the range of motion of the legs' movement.

The lower the straight leg, the harder the abdominals have to work to maintain alignment.
If you choose to increase difficulty, you must be able to use your abdominals to keep your lower back from popping up off the mat.

Try to get a nice smooth and slow rhythm going with the breath and the movement of the legs.

Benefits

Strengthens abdominal muscles, particularly the obliques.

See the picture here : http://www.style-pilates.com/pilates-criss-cross.html

Wishing you wealth and good fortune in the Year of the Pig !

2007-02-19T12:47:00.000+07:00

http://www.style-pilates.com/chinese-new-year-2007.html

Geraldine Marques-Frediani
Pilates Instructor
[tel] 08 9521 2616 [ +66 8 9521 2616 ]
[email] stylepilates[at]gmail.com
[url] www.style-pilates.com

The Core Muscles & The Pilates Powerhouse

2007-02-13T08:58:00.000+07:00

by Geraldine Marques-Frediani, Professional Pilates Trainer

Anatomy of the Abdominal Wall

Twenty-nine muscles make up your body's core.
Some of the major muscles include those in your back (multifidus, erector spinae) and your abdomen (external oblique, transversus abdominis, rectus abdominis).
Your core muscles work in harmony to provide stability to your body and protect you from injury.

Not sure what muscle groups are included in your abdominals ? Here's a primer :

1. Rectus abdominis (the so-called "six-pack" located between the lower ribs and breast bone and the pubic bone).
They stabilize the pelvis and help to flex and rotate the lumbar area of the spine.
How to activate : Perform a basic crunch or a pelvic tilt. (A "pelvic tilt" is accomplished by drawing the abdominal muscles toward the spine as you tilt the hipbones forward while also squeezing the butt muscles. Return to neutral after a count of two.)

2. External and internal obliques (which slant along the side of our torso both over and under the rib cage) stabilize the pelvis and lumbar region of the spine and help with twisting the trunk and bending from side to side.
How to activate : Perform any exercise involving a twisting motion.

3. Transverse abdominis (the deepest fibers of the entire abdominal group and primary ones for spine stability) act as a natural weight belt across the hip joint.
How to activate : Pull the belly button toward the spine.

4. Erector spinea and multifidus are the other muscles that work closely with the abdominal group.
These muscles and help stabilize the spine, strengthen the trunk and maintain good posture.

Strength training and conditioning specialists know that the body is a synergistic machine where everything must work together to achieve high performance with minimum risk for injury.
These muscles are designed to stabilize us as we move through life rotating, twisting and turning.

Quiz :: 4 questions :: 2 minutes

2007-02-13T08:54:00.000+07:00

[1] After committing to exercise for an entire year, you have reduced both your weight and your fat percentage. There are many positive effects of this accomplishment. Which of the following is not affected by your reduction of weight and fat ?
[a] The rate and amount of fat metabolized.
[b] Your upper body and abdominal visceral fat.
[c] Your total daily energy expenditure.
[d] Your blood sugar count.

[2] When you're sweating, ___________ goes down, and __________ goes up.
[a] weight / the muscle mass of the exercised region
[b] water volume / adrenaline
[c] your concentration/ your susceptibility to injury
[d] blood volume / the concentration of salts in your blood

[3] The area in which you store your fat is probably as important as the amount that you store. People who store fat around their bellybutton area are at greater risk for certain diseases than people who store fat below the waistline. Which diseases are the bellybutton storers more susceptible to ?
[a] coronary heart disease and diabetes.
[b] breast cancer and prostate cancer.
[c] osteoporosis and diabetes.
[d] breast cancer and osteoporosis.

[4] When designing your exercise program, there are four basic types of exercise that you can do. Which of the following is NOT one of these basic types ?
[a] muscular endurance.
[b] coordination.
[c] flexibility.
[d] strength.

Find the answers here :
http://www.style-pilates.com/quiz-february-2007.php

Exercise :: Pilates on the Mat :: Double Straight Leg

2007-02-13T08:47:00.000+07:00

Starting Position

Begin to lie on your back with your hands behind your head and your legs extended and lifted directly over your hips, perpendicular to the floor (heels are touching).
Flex your toes toward you, turn your feet out slightly (in pilates stance position), and curl the chin and upper body up off the mat, looking between your thighs. The tips of the shoulder blades touch the mat.

Workout

Inhale while lowering slowly your legs toward the floor at a 45 degree angle (don't arch your back).
Exhale while lifting slowly the legs back up.
Try to keep both legs straight.
Begin with few repetitions, and work up to 10 repetitions.

Tips

Modifications for this exercise include leaving the head down, bending the knees slightly, and increasing or decreasing the range of motion of the legs' movement.

The lower the legs, the harder the abdominals have to work to maintain alignment.
If you choose to increase difficulty, you must be able to use your abdominals to keep your lower back from popping up off the mat.

Try to get a nice smooth and slow rhythm going with the breath and the movement of the legs.

Benefits

Works the abdominal muscles.

Find the exercise here :
http://www.style-pilates.com/pilates-double-straight-leg-stretch.html

Cool Down & Stretching After Workout

2007-01-14T12:34:00.000+07:00

by Geraldine Marques-Frediani, Professional Pilates Trainer

The Importance of Stretching

Both warm-ups and cool downs are essential to a good workout.
I see too many people skip both of these crucial parts of a workout because they are pressed for time or "too busy."

Your workout should then be followed by a cool down period, which is the reverse concept of a warm up.
You want to slowly decrease your heart rate and breathing, gently decreasing the intensity of whatever form of exercise you have chosen.

The optimal time to stretch and hold a static stretch is following your workout.
Your muscles have just undergone repeated tightening and shortening from all the contractions of exercising and are still warmed up.

Slow, static stretching is recommended for after your workout (although for athletes, more active stretching is recommended).
It will aid in cooling your muscles down, returning them to their normal resting length, reducing soreness, etc.

Stretching helps relax your muscles and will improve your flexibility.
Never stretch to the point of pain, though.
Stretching feels like "ah -- that feels good".
Pain feels like "ouch -- that's too much !"

Too many people think they can save time and take a shortcut by skipping the stretching.
Not true ! If you don't attend to your muscles after working out, you are looking at a stiff and sore payback tomorrow.

Quiz :: 6 questions :: 3 minutes

2007-01-14T12:27:00.000+07:00

[1] One pound of muscle burns ___ calories of fat a day, whereas, one pound of fat burns ___ calories a day.
[a] 2/50
[b] 100/90
[c] 50/2
[d] 75/100

[2] When I do sit-ups, I am working towards reducing fat ...
[a] only in my abdominal area.
[b] only in my "love handles".
[c] in all parts of my body.
[d] Doing sit-ups does not reduce fat. It does, however, increase my sex appeal.

[3] The more I sweat,
[a] the more fat I lose.
[b] the more weight I lose, that is, until I drink again.
[c] the more humid it is.
[d] the unhealthier I am.

[4] Strengthening my abdominal muscles is one of the best ways to ...
[a] lose fat in my abdominal region.
[b] attract men/women.
[c] ensure better breathing.
[d] protect against back pain.

[5] Which of the following is NOT a good reason to stretch before exercising ?
[a] Stretching increases your general coordination.
[b] Stretching relaxes your body.
[c] Stretching encourages upper-diaphragm breathing.
[d] Stretching warms your muscles.

[6] When exercising, I _____ when my muscles contract and I _______ when they lengthen.
[a] inhale/exhale
[b] hold my breath/exhale
[c] inhale/hold my breath
[d] exhale/inhale

Find the answers here : http://www.style-pilates.com/quiz-january-2007.php

Exercise :: Pilates on the Mat :: Single Straight Leg Stretch

2007-01-14T11:48:00.000+07:00

Start Position

Begin to lie on your back with your leg extended toward the ceiling and heels are touching.

Workout

Inhale deeply to prepare.
Exhale, pull in the abdominals, and curl the chin and upper body up off the mat. The tips of the shoulder blades touch the mat.
Put the hands on an ankle, or below the knee if you have tight hamstrings, and stretch the other leg out at a 45 degree angle.
Inhale to prepare and exhale to switch legs (scissors).
Try to keep both legs straight.
Repeat 6-10 times.

Tips

Modifications for this exercise include leaving the head down, bending the knees slightly, and increasing or decreasing the distance between the legs.

You can adjust the angle of the outstretched leg to make the exercise more or less difficult. The lower the leg, the harder the abdominals have to work to maintain alignment.
If you choose to increase difficulty by lowering the outstretched leg, you must be able to use your abdominals to keep your lower back from popping up off the mat.

Try to get a nice smooth rhythm going with the breath and the switching of the legs.

Benefits

Works the abdominal muscles endurance and stretches the backs of the legs (hamstrings and calves).

Find the exercise here : http://www.style-pilates.com/pilates-single-straight-leg-stretch.html

Happy New Year ! Bonne Annee ! Sawatdii Pimai !

2006-12-30T13:25:00.000+07:00

Happy New Year !

Bonne Année !

สวัสดีปีใหม่

Sawatdii Pimaï !

Style Pilates would like to send all our readers around the world our best wishes for a happy holiday season and a healthy and successful new year.

Geraldine, Professional Pilates Instructor in Bangkok [Krung Thep Maha Nakhon], Thailand.

Exercise :: Pilates on the Mat :: Roll Up

2006-12-05T18:30:00.000+07:00

Start Position

Begin to lie on your back with your leg extended onto the floor with feet in Pilates stance (turn out) and heels are touching.
Place the spine and the pelvis in neutral position.
Reach your arms to the ceiling.

Workout

Inhale deeply to prepare.
Exhale to roll up : tuck your chin towards your chest, bring head through your arms, lift your shoulders up and round your back as you reach hands towards your feet and your forehead towards your legs.
Inhale to stack your spine (sitting up tall, shoulders over the hips).
Exhale as you roll back, keeping the arms in parallel with the floor (aligned with your shoulders and putting one vertebra at the time on the mat, in a flowing movement.

Benefits

Strengthens the abdominal muscles and increase spinal and lower back flexibility.

See picture here : http://www.style-pilates.com/pilates-roll-up.html

Top Tips for Pilates

2006-12-05T12:35:00.000+07:00

by Geraldine Marques-Frediani, Professional Pilates Instructor

Pilates and Cardio Workout

Pilates helps with flexibility, posture and strength. Given that, it is not much of a cardio workout; it can be used as an add-on to a regular exercise routine.

Pair your Pilates workout with a form of aerobic exercise like swimming or brisk walking.

Difficulty of Pilates Exercises

You may find the exercises difficult at first as your body adjusts to the balancing and strengthening movements.

Start slowly and only go as far as your body will let you. Gently work up to the more difficult exercises and be mindful of what you are doing.

Mind Body Connection

Stay focused. Pilates is designed to combine your breathing rhythm with your body movements. Qualified instructors teach ways to keep your breathing working in conjunction with the exercises.

You will also be taught to concentrate on your muscles and what you are doing. The goal of Pilates is to unite your mind and body, which relieves stress and anxiety.

Be comfortable

Wear comfortable clothes (as you would for yoga - shorts or tights or fitness pants and a T-shirt or tank top are good choices), and keep in mind that Pilates is usually done without shoes.

If you start feeling uncomfortable, strained, or experience pain, you should inform your Pilates trainer.

Let it flow

When you perform your exercises, avoid quick, jerky movements. Every movement should be slow, but still strong and flexible.

Don't leave out the heart

With Pilates, you don't have to break a sweat if you don't want to - but you can also work the exercises quickly (bearing in mind fluidity) to get your heart rate going.

How do I start ?

Please call on 08 9521 2616 or send an email to stylepilates[at]gmail.com to book a 60-minute-long Pilates class. Your first class will be FREE.

Welcome to... Style Pilates

2006-10-17T17:44:00.000+07:00

Welcome to... Style Pilates

Pilates (pronounced Pi-lah-tees) is a method which aims to create a balance in the body.
It is designed to cater for the needs of the individual.

Pilates is used and embraced by a wide range of people in our society :
from professionals working in medical facilities, performing arts, professional sports and in the fitness industry.

Further information :
http://www.style-pilates.com/

2006-10-17T17:35:00.000+07:00

Pilates & Posture

by Geraldine Marques-Frediani, Pilates Instructor in Bangkok, Thailand
Style Pilates Studio is a private Pilates practice in Bangkok [Thailand]

There are so many reasons why people decide to start an exercise program. Most people want to change shape or relieve pain from hours of leading a sedentary lifestyle. The one concept that can rapidly relieve pain and change your shape the quickest is postural conditioning.
I teach clients to realign their bodies quickly and naturally. My Pilates Posture program does not involve drugs, surgical procedures or magical spells, but a combination of scientific principles, stretches and corrective exercises using specialized exercise equipment for postural results that are both immediate and lasting.

Why Posture is so Important ?

Relieve your back and neck pain
Poor posture is a leading cause of back pain. When posture is poor, joints are no longer aligned correctly causing them to press into one another, resulting in pain and irritation. Good posture can make the difference between a healthy back and an aching one. Good posture can prevent a lifetime of annoying and painful back and neck problems.

Help you look slimmer
Poor posture often causes people to believe they are overweight and need to diet. Poor posture causes your upper back to slump pressing the rib cage down on your abdominal organs, forcing your belly to protrude and create the illusion you are fat. Subsequent dieting does little to help as it is not the cause of the problem. Simply by learning standing straighter, you can slim your waistline by 5 cm or more.

Flatten your abdominals
Most people believe abdominal crunches are the solution to achieving a flat stomach. Unfortunately poor posture is a leading cause of not attaining a flat stomach. If you have you been performing abdominal crunches and are not seeing any change, then you may need to pay attention to your postural alignment.

Pilates Program

Stretching
I will concentrate on stretching and relaxing your short tight muscles which are pulling your body and spine out of alignment.

Strengthening
You will perform specific corrective exercises that will strengthened targeted muscles in your body like the Pilates powerhouse muscles (transverse abdominal, pelvic floor, obliques, gluteal and lower back muscles).
These muscles will ultimately hold your body in its most optimal posture for efficient movement.

Body Awareness
Simultaneously you will perform body awareness exercises to draw attention to your current bad habits and alignment dysfunctions. Performing these exercises greatly contribute to achieving optimal posture.
The outcome is a balanced body which is stronger, more flexible an elongated spine and a flat abdominal wall. In short, there is no other form of exercise like Pilates.

Time Investment

Each appointment
A Pilates class is 60-minute long with stretching and resistance exercises on the floor with Pilates accessories (Pilates mat class with exercise bands, Pilates magic circle, etc.) or on Pilates machines (reformer, cadillac).

Weekly Attendance
You will need to complete 2-3 appointments per week for 6-8 weeks to retrain your muscles in the short term. You may then choose whether to continue at the same frequency or drop down to 1 class per week. Obviously, the more time invested the faster your progress will continue.

FAQ

How long will it take to get good posture ?
It is impossible to answer this without an evaluation. Once evaluated it depends on how long you have had poor posture, and how ingrained your poor postural habits are. Some people once aware of their habits can quite quickly fix them, whilst others take much longer. In addition, many injuries and restrictions are products of a history of inefficient movements. These habitual patterns take time to recognize, while new and more efficient movement patterns take time to learn and adopt. However, usually within a few weeks you will notice and feel distinct improvements.

How do I start ?
Please call me on 08 9521 2616 [+66 8 9521 2616] or send me an email to book a 60-minute Pilates class. Your first class is free.
Further information : go to http://www.style-pilates.com/

2006-10-16T07:39:00.000+07:00

Pilates in Thailand. Pilates in Bangkok.

Style Pilates Studio in Bangkok (Thailand)

Style Pilates Studio in Bangkok (Thailand) is a private practice, which teaches the Pilates method of body conditioning in Bangkok and in Thailand

Enjoy the authentic Pilates method in Bangkok and in Thailand, a mix of fitness exercise, yoga classes and stretching workout!

Style Pilates offers Pilates personal training and in-home training in Bangkok and in Thailand.

Pilates classes and Pilates workshops in Bangkok and Thailand.

Pilates instruction (Pilates mat classes, Pilates equipment lessons, corporate Pilates classes, Pilates workshops) by Geraldine Marques-Frediani, certified Pilates instructor.

Thai massage therapy. Therapeutic and healing massage (Wat Pho Massage School).

Specific body-mind Pilates programs for health, weight management, fitness, golf, sports practice, professional athletes, dancers (argentine tango, salsa, ballroom dance, ballet), back pain, posture, spine problems, scoliosis, kyphosis, lordosis, sciatica, fibromyalgia, knee problems, arthritis, spondylosis, spinal stenosis, diseases, osteopenia, osteoporosis, physical therapy, rehabilitation, injury prevention, pregnancy, pre natal and post natal woman, young moms, children, kids, seniors.

Discover the Strength in Your Body, the Power of Your Mind!

Style Pilates will re-align, re-vitalise and re-shape your body and mind to enjoy a healthier lifestyle!

Further information about Pilates in Bangkok and Pilates in Thailand :

http://www.style-pilates.com/ » Pilates in Bangkok [Krung Thep Maha Nakhon] - Pilates in Thailand

Style Pilates Studio Bangkok Thailand - Pilates Course in Bangkok & Thailand - Pilates Classes - Pilates Workshops

Style Pilates Studio Bangkok - Pilates Classes in Bangkok & Thailand

Pilates Roll Up / Neck Pull

The Importance of Stretching in the Workplace

Pelvic Floor Muscles and Kegel Exercise

Pelvic floor exercises

The pelvic lift / elevator

The importance of working the pelvic floor

Recipe :: Strawberry Kiwi Smoothie

Pilates Exercise :: Front Support / Plank Pose

Start Position

Workout

Plank Preparation Exercise / Modification

Tips

Benefits

Pilates Ring and Pilates Magic Circle

Polls About Pilates

Recipe :: Melon Smoothie

Pilates Exercise :: Seated Legs with the Pilates Magic Circle

Starting Position

Workout

Tips

Benefits

How To Enjoy The Foods You Love And Trim That Waistline

Recipe :: Banana Mocha Protein Smoothie

Exercise :: Pilates on the Mat :: Pelvic Curl / Bridge

Starting Position

Workout

Tips

Benefits

Water Is Your Body's Most Important Nutrient

Everyone should drink at least 2 liters or 64 ounces per day,and if you exercise or are overweight, even more.

Recipe :: Purple Fruit Smoothie

Exercise :: Pilates on the Mat :: Criss Cross

Starting Position

Workout

Tips

Benefits

Wishing you wealth and good fortune in the Year of the Pig !

The Core Muscles & The Pilates Powerhouse

Anatomy of the Abdominal Wall

Quiz :: 4 questions :: 2 minutes

Exercise :: Pilates on the Mat :: Double Straight Leg

Starting Position

Workout

Tips

Benefits

Cool Down & Stretching After Workout

Quiz :: 6 questions :: 3 minutes

Exercise :: Pilates on the Mat :: Single Straight Leg Stretch

Happy New Year ! Bonne Annee ! Sawatdii Pimai !

Exercise :: Pilates on the Mat :: Roll Up

Top Tips for Pilates

by Geraldine Marques-Frediani, Professional Pilates Instructor

Pilates and Cardio Workout

Difficulty of Pilates Exercises

Mind Body Connection

Be comfortable

Let it flow

Don't leave out the heart

How do I start ?

Welcome to... Style Pilates

Welcome to... Style Pilates

Everyone should drink at least 2 liters or 64 ounces per day,
and if you exercise or are overweight, even more.