Essence Pilates Studio

Essence Pilates Studio Your health, our essence!

21/09/2026

A few of you asked about the suspension on the van after my post yesterday. So, I made a video to show you how it looks.
If you’re interested in the suspension setup, send me a DM on Messenger

21/09/2026

KNEELING ARM WORK

A great Pilates exercise for shoulder strength, core control and full-body stability.

In the third set, I add a challenge by reaching the arms forward while slowly leaning back into a loaded stretch position.

Focus on:
-Keep the pelvis and ribs controlled
-Engage the glutes and core
-Keep the shoulders relaxed
-Control both the stretch and the return

The goal isn’t to go as far as possible — it’s to own the movement with control.

20/09/2026

This is where strength meets control.

The long loop challenges the working leg, while the resistance from the opposite hand adds a cross-body connection. Your core has to stabilize the pelvis while the hip and leg move independently.

This exercise is great for hip stability, deep core strength, leg control and coordination — but the magic is in the details.

- Keep the pelvis steady
- Keep the ribs connected
-Move the leg with control
- Don’t let the resistance rotate your torso
- Focus on quality, not range

The goal isn’t to move the leg as far as possible — it’s to stay in control throughout the entire movement.

That’s Pilates.

19/09/2026

Short Box on the Reformer

Lying sideways toward the shoulder rests creates a stable base while challenging your core, obliques and shoulder stability.

Focus on:
• keeping the pelvis stable
• lengthening through the whole body
• keeping the shoulder away from the ear
• controlling the straps in both directions

The goal is control, length and stability .

18/09/2026

All Four Position

Kneeling on the box, with one hand holding the long loop, this exercise challenges much more than just the arm.

The combination of upper-body strength, shoulder stability, core control and hip extension makes it a great full-body coordination exercise.

What to focus on:
• Keep the supporting shoulder stable and away from the ear.
• Maintain a strong, neutral spine — avoid arching the lower back.
• Keep the pelvis as square and level as possible.
• Reach through the extended leg rather than lifting it from the lower back.
• Move slowly and with control, especially when returning to the starting position.

Think length before height, stability before range, and control before speed.

17/09/2026

Sitting Front — Pilates Reformer

A beautiful exercise for working on rotational control, core stability and spinal mobility, while also challenging the shoulders and upper back.

With one hand holding the loop, the goal isn’t to simply rotate as far as possible — it’s to create controlled rotation from a stable centre.

Focus on:
• Keeping the pelvis stable and grounded
• Lengthening through the spine before rotating
• Keeping the shoulders relaxed and away from the ears
• Moving with control rather than using the spring to pull you
• Maintaining a strong, connected centre throughout the movement
• Finding rotation through the thoracic spine, without collapsing or over-rotating the lower back

Think: length - stability - rotation.

Quality of movement always comes before range.

16/09/2026

SUPINE ARM WORK
Lying supine on the Reformer, I’m holding the ropes rather than the loops for a different challenge and connection through the arms and upper body.
This exercise is great for:
• strengthening the arms and shoulders
• improving scapular stability and control
• connecting the upper body with the core
• challenging pelvic and ribcage stability while the legs move
• developing controlled, coordinated movement

What to focus on :
- Keep the ribs from flaring as the arms move.
- Keep neutral spine
- Keep the shoulders relaxed — think long neck
- Move from the shoulder joint without gripping through the neck.
- Keep gentle tension in the ropes throughout the movement.

15/09/2026

Reformer Bridging with Long Loops

A great variation to work on glute and hamstring strength while challenging core and pelvic stability.

The long loop adds resistance and makes the exercise more challenging for hip control and active mobility.

The main focus is keeping the pelvis stable and level while the leg moves freely from the hip. Avoid arching the lower back or rotating the pelvis as the leg lifts.

Adresse

Am Hohenstein 3
Kelkheim
65779

Öffnungszeiten

Montag 08:00 - 20:00
Dienstag 08:00 - 20:00
Mittwoch 08:00 - 20:00
Donnerstag 08:00 - 20:00
Freitag 08:00 - 20:00
Samstag 08:00 - 12:00

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+36203207872

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