Synergy Pilates Kilkenny

⭐️TRICKY TRANSITIONS⭐️

playing around with some transitions for flow sequences. This is superman plank into a side plank variation and back into superman plank.

Balance and strong core engagement is the challenge here combined with and alot of isometric exertion( a contraction of muscle where there is no change in its length ) of the illiopsoas ( 3 major hip mover group) on the standing left.

Where one might lose their balance here is, if they contract their hips and stick their butt too high.
I have a mat version for comparison in my stories

planks

⭐️PILATES FOR SWIMMERS⭐️

1hr 10min routine I’m 30secs 😅. Being a former competitive swimmer- I empathise with the the time and dedication needed to be in that pool at the crack of dawn most morning and evenings too. Everything in this routine is swimming and has stroke specific exercises too, combines with some functional movement and flexibility work.

The purpose of pilates for swimmers is to fine tune your body to use all your muscles with precision which in turn improves your stroke technique with the end result getting you to one end of the pool to the other as fast as you can!
I always incorporate balance moves too so the body with have smoother buoyancy.

🌟SNEAK PEAK🌟

This is
a side plank flow that I’ll be teaching in the 10am today . I only did 3 reps of each to keep the video under 1min😅 we will do 6-8 reps of each, hold side plank tree pose and the stretch for longer.
Observation - my side plank tree pose could be better as I’m dropping a bit in the hip and relaying on my shoulders to hold a bit too much . But I haven’t the time to re- record 😂😂😅😅

⭐️30 MIN PILATES CLASS⭐️

This was my class this morning 7-7.30am
in time lapse mode. paying more attention to core and hips.

⭐️THE SPLITS⭐️

Performing the splits can take some time to achieve. For some people it will come easier than others and a few that may not ever achieve it fully. This is down to the different shapes and sizes of the hip sockets(acetabulum) and the top part of the thigh bone(femoral head) that inserts into the socket.

To put it simply (as I can only fit so many words into one post 😜)- some femoral heads are larger or might insert into a deeper hip socket structure and/or even at a different angle. Others may then have a shallower, broader structural socket with an insertion angle that allows for more range of movement(or sub-variations of these examples)
Subsequently, your hip socket shape will effect your ability to do front splits, box splits and your squat ability. However you can train the muscles to find the level of splits that suit your hips! Just like when you squat - you have to adjust your stance to suit your hips.

There are two videos on this on my Instagram - as FB don’t allow two videos to post, so have a look at the reformer version on Instagram if you want.

In this first video I’m performing front splits on the floor- this requires stretch practice of the hip flexors and hamstrings , as well as glutes and core strength training. The second clip ( on Instagram ) shows how to build up to the splits on the reformer. With a red and blue spring it will give you the support needed to build up to doing the splits. Remember though - this doesn’t happen over night - the reformer sequence I’m demonstrating are different stages to work up to condensed to 24 sec clip. A realistic timeline is many months- a year , but practice makes improvement.💪🏻😎

⭐️BACK BENDS ON THE SPINE CORRECTOR⭐️

I’m playing around with variations of swan dive , grasshopper, cobra and scorpion on the spine corrector! The end game is to touch my feet to the back of my head😅😅😆

This is a lovely stretch on the abs and quads and a great strengthener for the spine , back and glutes💪🏻🍑

Have a lovely Friday 😎

⭐️THE SPINE CORRECTOR⭐️

The spine corrector (or pilates arc) is definitely one of my favourite pieces of equipment. There are so many ways to work the spine in all its directions when using it, which helps keep you aligned , improve posture , strengthen your spine and really challenge your core 🔥🔥.

I’m doing a spine flexion to extension flow with hip circles here. Going from a hyper flexion of the spine into an extension with control requires a lot of strength from all the abdominals and intrinsic core muscles as they articulate the vertebrae.

The hip circles add an extra stretch to the flow, so the adductors and hamstrings feel the stretch benefit, whilst strengthening the quads and abductors.

It’s important to perform this slowly with control (or time under tension).If you go with momentum or let gravity dictate - stiffer parts of the spine will remain stiff and the core doesn’t improve its strength completely.

You can use the Arc on the Reformer too😁🔥!