Complete Pilates

This trend, expect the Pilates moves get harder…

Our instructors try to keep up with Susan Harris - the pulsing was real!

Never been so happy to hear release 😅😮‍💨

10/10 effort team 👏🏼

Thank you for the video & .miah for the inspo!

Guess what these 5 exercises have in common? 👀

Here are your clues:

🔍 Where is the movement actually initiating from?
🔍 How many body parts are moving at once?
🔍 Which part of your body is staying completely still?







The answer: hip dissociation.

This is your ability to move your femur (your thigh bone) independently within the hip socket, without your pelvis or lumbar spine joining in.

It sounds simple. It’s surprisingly hard to do well.

Your hip is a ball and socket joint, designed for a huge range of movement. But if the deep stabilisers around the hip aren’t doing their job (your glutes, your deep rotators, your hip flexors) your body finds the movement elsewhere. Usually the lower back. Sometimes the pelvis tilts, rotates, or hikes. Either way, the spine is absorbing load it was never meant to take.

Over time this creates compensation patterns that show up as stiffness, pain, and inefficient movement — not just in the gym, but walking, on the stairs, getting up from a chair.

Good hip dissociation means the femur moves freely in the socket while the pelvis stays completely neutral. One joint working. Everything else quiet.

🌬️ BREATHE BETTER, MOVE BETTER — PART 2 🌬️

🤩 Did you know you can change where your breath goes in your lungs?

In Part 1, we covered why breathing is such an important Pilates principle. Now let’s look at three simple breathing techniques that can help improve movement, core activation, and mobility.

💨 DIAPHRAGMATIC BREATHING: Place one hand on your lower ribs and breathe into your lower hand. This encourages air into the lower parts of your lungs and helps create a connection between your diaphragm, pelvic floor, and deep abdominals. Great for improving deep core activation during exercise.

💨 LATERAL (BUCKET HANDLE) BREATHING: Wrap a band around your ribcage and focus on expanding the sides of the band as you inhale. As you exhale, the ribs gently draw back together. This is particularly helpful if you tend to flare your ribs or sit in an extended posture. Try it in a mermaid stretch for an amazing stretch through the sides of your body!

💨 POSTERIOR BREATHING: Lie on your front with a soft ball under your chest and direct your breath into the back of your lungs. As you inhale, you’ll notice a subtle lift into extension. This can help facilitate movements like Swan and Dart by supporting extension from the breath rather than just the muscles.

✨ Breath can change the way you move, support your posture, and even improve the effectiveness of your exercises.

👇 We’re covering all of the Pilates principles over the coming weeks, so make sure you’re following along!

❓Which breathing style do you find most challenging: breathing into the sides, back, or lower lungs?

LateralBreathing PosteriorBreathing CoreControl MindfulMovement PilatesEducation PolestarPilates PilatesForEveryBody

🌬️ BREATHE BETTER, MOVE BETTER 🌬️

🤔 Ever find yourself in a Pilates class wondering when you should inhale, when you should exhale, and why it even matters?

✨ Breathing isn’t just something we do automatically—it’s one of the original Pilates principles because it helps facilitate movement and support your body in different ways.

💨 INHALE: Think of blowing up a balloon. As you breathe in, you create intra-abdominal pressure which helps stabilise your trunk. This is especially useful when your body needs support and stability, such as when lifting something heavy or controlling a challenging movement.

💨 EXHALE: As the diaphragm relaxes and lifts, your deeper core muscles—including your transversus abdominis and pelvic floor—begin to engage. That’s why you’ll often hear us cue an exhale during Pilates exercises that focus on deep core activation and control.

⭐ Both parts of the breath are important. Learning how and when to use them can make your movements feel stronger, smoother, and more efficient.

🎥 Want to improve your breathing even further? In Part 2 of this series, we’ll share some simple breathing exercises to help you increase your lung capacity and direct your breath more effectively.

👇 Give us a follow and like so you don’t miss it when it drops on Monday!

❓Do you find inhaling or exhaling during Pilates more challenging?

TransversusAbdominis PelvicFloor MindfulMovement PilatesEducation PolestarPilates PilatesForEveryBody