Pilates

Creating balance in the body
through strength, flexibility and awareness

The “Pilates method” is a system of movement and therapeutic exercise developed by German born athlete and physical therapy pioneer, Joseph H. Pilates. It is an exercise system which is focused on improving flexibility, strength and body awareness by toning muscles as well as balancing muscular force at the joint level. In addition it promotes new neuromuscular patterns, precise coordination, concentration, balance and has been said to reduce and in some cases, alleviate chronic pain. The method is a series of controlled movements performed on specially designed spring-resistant exercise apparatus or on mats with emphasis in developing core muscle strength and spinal alignment. Modification is the key to Pilates exercise success with a variety of populations. All exercises are developed with modifications that can make a workout safe and challenging for a person at any level.

The 6 essential Pilates principles are : Concentration, Control, Centering, Flow/Efficiency of Movement, Precision and Breathing. These principle are incorporated into every workout and yields significant results in a shorter time than one would ever imagine.

pilates bridgePilates double leg stretch

 

Pilates Mat

The Pilates Mat Exercises are the foundation of Joseph Pilates work. Although the mat work requires no special apparatus, in this class we will be using the floor mats, the pilates circle, thera-bands, exercise balls, and/or weights as we train the whole body. The exercises are adaptable to every degree of difficulty from fundamental through advanced. Through the structure of Joseph Pilates mat exercises we create a creative and powerful approach to body wellness.

Pilates 1

Pilates 1 classes are designed for anyone new to Pilates including those that are recovering from injuries, people with an age where bone density is decreasing and/or joints are frail. We will focus on the deep core muscles (transverse abdominals and multifidi) instead of the surface muscles. We develop the mind-body connection and become aware of physical imbalances or weaknesses in your body and postural habits. The classes will teach the basics of the Pilates method in a series of simple but challenging exercises as we build strength and proper alignment.

Pilates 2

Pilates 2 is for people who have absorbed the basics of pilates, usually in the first 10 to 20 lessons or for people with a good initial fitness level and body awareness. In Pilates 2 you have a good understanding of how to initiate each movement. Your core and back muscles are noticeably stronger and you have the awareness of your alignment and posture in your daily life. The rhythm of the class is faster and the flow of the exercises more continuous. New movement patterns are introduced and the coordination of the exercises a bit more complicated.

Pilates 3

Pilates 3 is for Athletes, Dancers, Acrobats or long term Pilates practitioners. You should be healthy, limber, muscular with strong bones. This class is an excellent challenge for the core muscles and overall strength and stamina. There is a deep body-mind connection and focus that keeps you involved and learning in your own body through the diverse and exciting full Pilates Mat repertoire. The body and breath are synchronized and brings about not only a wonderful experience, but a beautiful, strong and lean body and great posture.

Pilates for Men

“but Pilates is for Ladies…” Actually Pilates was designed by a man for men. Joseph Pilates, professional boxer and weightlifter, developed his method as a way to build strength, flexibility, mental focus and control of the body. Now everyone from hobby athletes, professional athletes to those whom are new to sports can enjoy the benefits.
So, why should you do it? This class will be focusing on core strength, flexibility, balance, uniform muscle development and efficient movement patterns. Instead of just powering through your workout Christian helps to find the strength, length, and elasticity in your muscles.

Pre Natal Pilates

This class is appropriate for women at all stages of pregnancy. Exercise during pregnancy has been proven to reduce discomfort, maintain mobility and strength, and ease the challenges of labor. We will be using light hand weights, balls, yoga belts and exercise bands as we utilize the best of Pilates and yoga techniques in pregnancy specific exercises. Doctor’s approval required.

Post Natal Pilates

Congratulations on the birth of your new baby! This class is designed to help you get to feeling great and fit in your body after pregnancy. We will focus on strengthening your pelvic floor, abdominals and deep postural muscles. This will help you regain your energy and pre-pregnancy fitness levels. Emphasis is placed on proper posture, overall strength and body-mind centering. The class should leave you refreshed, recharged and rejuvenated. Doctor’s approval required

Pilates Dance Conditioning

Pilates Dance Conditioning is a class focusing on building strength, flexibility and coordination for dance technique and injury prevention using the Pilates method and Progressing Ballet Technique. This class is open to everyone who loves dance. You may even meet a few of the Staatstheater Nürnberg Ballet members in the class!

 

Pilates Equipment

The Reformer and Vertical Frame

The Reformer and Vertical Frame are versatile and popular pieces of Pilates equipment loved by all Pilates fans. The movements performed on the Reformer range from fundamental through extremely advanced. Movements can be performed in never ending variations in every conceivable position and for almost every possible purpose. Many of the exercises are in a non-weight bearing supine position, making it possible for people of all abilities and fitness levels to achieve muscle balance. It is an excellent way to achieve functional fitness. The reformer is also helpful for athletes after injuries as they retrain to go back into their sport or as a cross-training during active careers. On the Vertical Frame we can continue challenging the muscles in seated, standing and lying positions providing versatility and compatibility for any body size and ability.

The Split Pedal Stability Chairs

The Split Pedal Stability Chairs are a great addition to our studio. As Stott Pilates Method explains “The Split-Pedal Stability Chair™ (with handles) is a multi-functional Pilates machine that can be adjusted to train most muscle groups. This sturdy piece of equipment helps the exerciser achieve upper- and lower-body strength and conditioning, enhance stability and improve body control. Ideal for rehab clients or those who need to stay in a seated or upright position, helping re-balance muscles while providing a full-body workout. It also facilitates high-performance exercises for athletes and fitness enthusiasts.”

Pilates Equipment classes are available as a Solo, Duet or Trios.

Pilates Trios

We are excited to offer new times and days for the Pilates Equipment Trios! Get to use all the innovative pilates equipment; Reformers, Stability Chairs, Towers, Jumpboards and more in a progressive class structure that helps you achieve your fitness goals. And have fun while doing it!

Each class is 55 minutes long and progresses over 10 Weeks, meeting on the same day and time each week.
As soon as the trio is filled, the class begins! Either grab some friends together and reserve now or wait until the trio is filled. Further Questions? We are always here to help.

 

PIlATES JUMP!

This 30 Minute class uses the innovative jumpboard on the Pilates Reformer to deliver a fun-packed and great workout that is low impact on your joints.
By taking gravity out of the equation this is a great alternative to get in cardiovascular endurance. People say that it feels like jumping on the moon! This is a 10 Week progressive program that will help you push past any plateaus in your training, while the extra variety will help keep you interested and motivated.

Targets:
Cardiovascular endurance
Weight loss
Abdominals and lower back muscles
Butt, calves, legs
Coordination
Muscular endurance

Is this class right for me?

This is not a class for complete beginners. You should have already completed a few Reformer classes, be reasonably body-aware, and be looking to work harder and push yourself further. Our job is to make your workout fun, exciting and safe. With only 3 people in the class you get personal attention which will help you to achieve your goals faster. Expect to sweat and feel your legs (and lungs) burn.
Are you a complete beginner? No problem! Talk with us to schedule a few solo trainings on the Reformer to see if this is the right program for you and your body.

 

PILATES HIIT


The Pilates HIIT class is a combination of pilates exercises and High Intensity Interval Training. We warm up using essential pilates exercises as we prepare the body to move safely and increase our core strength. The HIIT section of the class are short periods of intense physical work using functional fitness exercises which are followed by rest pauses. After HIIT we are back to Pilates and integrate the use of resistance bands, weights and repetition to increase the calorie burn. High Intensity Interval Training has been proved by exercise scientists to increase energy output, cardio vascular health, lower body mass, increase speed. This workout will raise your heart rate, challenge your body and mind in a team environment. Be ready to sweat and have fun. This course is an intense workout.

 

HEALTHY BACK PILATES

The Pilates Healthy Back class teaches awareness of movement habits that may stress the spine and hopefully help the person to change these habits to preserve a neutral spine. The principles of movement important for a pain-free back are taught in some of the simplest pilates exercises that can be practiced at home. It improves strength of the deep postural muscles, flexibility and awareness of excess tension.
Remember, it is always advisable to first see a physician prior to starting any exercise program. Individuals with significant back problems may benefit from several one-on-one Pilates sessions before attending a group class. Doctor’s approval required. Class offered “on Request” as Privat, Duet or Group class.