Pilates Reformer gluteus workout

The Pilates Reformer offers numerous possibilities for gluteus activation and workouts.

What are the gluteus muscles?
Three muscles make up the gluteal muscle group. The deepest is the Gluteus minimus, overlapped by the Gluteus medius and finally, superficially covered by the Gluteus Maximus muscle.

Their actions are individually unique, but they work together in concert to stabilise and move the hip joint into extension. The deeper layers, the medius and minimus work to stabilise the hip joint, abduct the hip and assist in medial rotation, flexion and some fibres extension. So, side splits with tension is a great example of how these two muscles work.
The larger gluteus maximus forms what you can see as your buttocks. This muscle is a prime hip extensor and lateral rotator and assists in abduction as well.
Side splits on the reformer adding hip extension with a flex band resistance forces to engage all the fibres of the gluteal muscles, as the movement is abduction and hip extension.
By adding a posterior rotation/tilt of the hip along with the added resistance of the flex band encourages the hip to further extend to its end inner range of hip extension, thus adding a greater challenge for the client.

Pilates Reformer gluteus workout

Pilates Reformer gluteus workout

In this video, Side Splits is shown on the reformer from a neutral stance with an anterior to posterior pull to increase gluteus activation.

Additional cues are to tuck the tailbone underneath to increase a posterior rotation or tilt of the pelvis.
Various variations can be added to this exercise, such as Plie in, and Plie out or skating from the classical repertoire.
To find out how to do this, book into our of our group classes or schedule your Pilates personal session today.

BOOK YOUR FIRST PILATES SESSION NOW online
or contact us on 02078541934

Blog written by Carlo Yanez
Registered Osteopath B.A.(Hons.), B.Ost.(Hons)
Fully certified STOTT PILATES® Instructor

Pilates Classes Queensway London. Just 8 minute walk away from Queensway London

We offer Pilates Classes Queensway London and Pilates Personal Training sessions.

Pilates Reformer Classes Bayswater Queensway Paddington

Our studio offers small classes. Only 5 participants per session.

Pilates Studio is open:
Mondays-Thursdays: 6:30am-9:00pm
Fridays: 6:30am-5:00pm
Saturdays: 9:00am-3:00pm
Sundays: 9am – 4pm
For after-hour trainings we will strive to accommodate any request.
See our weekly Pilates classes timetable.

We have a team of highly qualified experts in Pilates. Our team is trained in STOTT Pilates and classical method. We can accommodate special populations, such as pre and post natal, elder populations, people with back pain, knee pain, and other joint problems.
Our method is a contemporary approach to the original teachings of Joseph Pilates. This method incorporates new information in sports science, physical therapy, kinesiology, and it is anatomically based. However, it preserves the original exercises of the classical method.

Whether you are an elite athlete or someone recovering from an injury Pilates is an effective non-impact exercise that can be adapted for anyone.

Book online or on our app.

Please note that Personal Training sessions and group classes cancelled or rescheduled within 24 hours of the time booked will still be charged.

All Pilates classes are held at:

64 Porchester Road
W2 6ET
CORE KENSINGTON LTD

Pilates for Core Stability Training 

Some of the best exercises available for core stability training are Pilates based. Core stability is crucial for functional daily activities. When core stability is lacking, injuries are likely to occur either in the spine, or the extremities. For instance, if you have an unstable lower back, not only the lower back will suffer, but also can your hips, knees and feet. This is because the centre of your structure is supported by the deep core, or abdominal muscles.
Pilates exercise offers a variety of exercise options that promote core stability for enhanced health, rehabilitation and athletic performance.

What is the Core?

Your core ( for short) refers to your inner core unit, not your six pack. The inner core unit is a cylinder-like muscle group around your waist that increases the inner abdominal pressure. This means that it creates a corset around your waist when contracted and therefore stabilising your spine and pelvis. The muscles of the inner core unit are transversus abdominis horizontally, your diaphragm on top, your pelvic floor and multifidus in the back.
core stability training

Can core stability training help back pain?

Yes. In fact, core stability exercises are widely recommended for people with uncomplicated, mechanical lower back pain. You cannot train a muscle that you cannot connect. Therefore, first you learn how to connect  your deep core muscles, such as transversus abdominis, pelvic floor and then retrain them. Retrain your more superficial muscles, for instance your six pack, only after you have learned to connect your deeper ones.

How can I start Core Stability Training?

Book a basic Pilates class or personal training session today at Core Kensington. Starting is easy and painless, and you will get results fast.
Core Kensington offers specialised instruction for spinal and joint rehabilitation and your first appointment is 50%off. We highly recommend clients with injuries to first book a private appointment in order to obtain an assessment and learn the basic core stability training technique.
Call now or download our app.

Why Pilates for Hip Osteoarthritis?

Pilates can be very beneficial for you if you experience osteoarthritis (OA) of the hip. This is because Pilates is a low-impact strengthening exercise that strengthens the hip stabilising muscles in various functional positions.  The common programming goals for hip OA in rehabilitation, are to achieve segmental control of the hip and regional/global lumbo-pelvic region control. Expert Pilates exercise can help you achieve this by targeting the local and global stabilizers of the hip and lumbo-pelvic region.

Many people think of Pilates as a mat based exercise only, but the Pilates equipment (reformer, stability chair, Cadillac and barrels), add many dimensions to this exercise.

The Benefit of Pilates Exercise

Pilates exercises are fantastic to gently and progressively load the joints to build strength, and increase mobility even if the muscles around your hip are very weak initially. Furthermore, the equipment allows you to also add traction to your hip join with the use of the reformer and the Cadillac. As a result, this can be extremely beneficial to increase joint space and fluid dynamics within the joint capsule.

If your goal is to try a conservative approach in order to avoid surgery, Pilates exercises may help your joints not only putting off surgical interventions, but to prepare and recover faster from them.

The cornerstone of Pilates exercise is to improve joint stability and increase joint mobility, therefore, your overall body joint health will also greatly benefit from this form of exercise. E.g. knees, wrists, shoulders, spine.

Why Pilates for Hip Osteoarthritis?

Adequate joint motion and elasticity of periarticular tissues are necessary for cartilage nutrition and health. In addition, strength and adequate joint motion provide protection of joint structures from damaging impact loads, function, and comfort in daily activities. Pilates exercises may help with the above benefits.

Current recommendations of non-pharmacologic osteoarthritis therapy interventions include the following:

  • Patient education
  • Heat and cold
  • Weight loss
  • Exercise
  • Physical therapy
  • Occupational therapy
  • Unloading in certain joints (eg, knee and hip)
    http://emedicine.medscape.com/article/330487-overview

Other factors to consider include diet and natural supplementation, as advocated in naturopathic medicine. This factors may also be beneficial for the treatment of arthritis. “Turmeric, a dried powder derived from the rhizome of Curcuma longa, has been used for centuries in certain parts of the world and has been linked to numerous biological activities including arthritis, for instance. One component of turmeric is curcumin, which has been extensively studied, as indicated by more than 5600 citations, most of which have appeared within the past decade” Aggarwal et al, 2013.

For more easy-to read information about the benefits of turmeric, we strongly recommend that you read  the very informative following article: https://www.cognitune.com/turmeric-curcumin-benefits/

If you suffer from hip osteoarthritis, don’t wait. Book yourself for a rehabilitation assessment at CORE Kensington and be on your way a better quality of life.

Blog written by Carlo Yanez for Core Kensington LTD.

BOOK NOW online www.corekensington.com
or contact us on 02078541934

 

References

Aggarwal, B. B., Yuan, W. , Li, S. and Gupta, S. C. (2013), Curcumin‐free turmeric exhibits anti‐inflammatory and anticancer activities: Identification of novel components of turmeric. Mol. Nutr. Food Res., 57: 1529-1542. doi:10.1002/mnfr.201200838

Pilates classes for men

Is Pilates helpful for men?

 

People ask me this question all the time, to which I respond with a resounding YES!

Pilates has never been just for women. Although it is very popular amongst females, Joseph Pilates was after all a man and a very manly man to boot. Mr Pilates was a body builder, gymnast, boxer and circus performer who dedicated his life to improving his health after suffering with rickets and asthma as a child.

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