POWMAK

Hello Hello and welcome back to the outside world. POWMAK Pilates is being transformed into something all together bigger and better. We have been taken over by Heba Pilates who have their own Nuforma which is like a reformer but easier to use with even more variety and choice.

Click on the link to like the HEBA page now and you will be the first to hear about everything.

https://fb.watch/5LqD4S5K4s/

Push up is a whole body strength exercise with particular focus on the upper body and trunk. And we love the sense of achievement you get from this exercise.

Today’s is…

Your last chance to show us how you can progress this exercise, with or without props.

Thank you for following along this month!
As always, wearing our ToeSox 💙

Control Balance really does bring all of the Pilates principles together into one exercise.
Synchronisation Optional! 😆

Today’s is…
Show us your best Control Balance variation – use any small equipment you like!
As always, wearing our ToeSox 💙

Rocking is a great extension exercise for the spine.

Today’s is…
Show us your favourite regression or preparation exercise for this movement.
As always, wearing our ToeSox 💙

We love the control required for Seal through the core to bring this freeing move to a stop and initiate a restart.

Crab is one of Imie’s favourite exercises – combining abdominal strength, coordination and breath.

Both are also great for hip mobility.
Today’s is…
Let us know how you’d regress or break this exercise down.
As always, wearing our ToeSox 💙

One of the toughest of the 34 exercises to execute but also one of the most fun! Boomerang focuses on spine mobility, abdominal strength, pelvic and scapular stability. It’s great in so many ways.

Today’s is…
Show us which Pilates exercises you can practice to help you to perform the boomerang?
As always, wearing our ToeSox 💙

Mermaid is a great exercise for strengthening the trunk as well as stabilising into the shoulders.

Today’s is…
Show us how you would use small equipment to add more of a challenge.
As always, wearing our ToeSox 💙

Side Kick Kneeling is Franki’s favourite exercise as it encompasses so many of the Pilates principles including balance, coordination and strength.

Today’s is…
Show us what other exercises can be performed as a regression or in preparation for this exercise?
As always, wearing our ToeSox 💙

We love focusing on making Leg Pull Prone precise to achieve strength and stability in the trunk and pelvis while Leg Pull Supine is a huge exercise for upper body strength.

Today’s is…
Post a video or photo to show us how these moves can be progressed - have a play around with the equipment to see what you come up with!
As always, wearing our ToeSox 💙

Swimming is a brilliant exercise to work on coordination and activation of the back line of the body.

Today’s is…
Show us your variation of Swimming.
As always, wearing our ToeSox 💙

Hip twist can be used to mobilise the spine in rotation.

Today’s is…
Show us how you would regress this exercise?
As always, wearing our ToeSox 💙

The teaser is a more advanced Pilates exercise focusing on abdominal strength.

Today’s is…
Post a video of alternative ways to come into a teaser – be inventive with the small equipment!
As always, wearing our ToeSox 💙

Side Kick is such a versatile exercise with many different variations to challenge and strengthen the glutes.

Today’s is…
Show us a video of your favourite Side Kick sequence.
As always, wearing our ToeSox 💙

Jack Knife is a strong abdominal exercise that mobilises the spine.

Today’s is…
Show us how you can regress this exercise or modify with props?
As always, wearing our ToeSox 💙

We love rotation and Spine Twist is great for focusing on pelvic stability while in rotation.

Today’s is…
Let us know how you would regress this exercise.
As always, wearing our ToeSox 💙

Shoulder Bridge is great for hip stability. It’s also a perfect exercise to build on and develop.

Today’s is…
Show us your favourite variation of the Shoulder Bridge.
As always, wearing our ToeSox 💙

Saw is a great exercise to focus on the deep abdominals while in a rotation and a focus on breath helps you go a little further into the movement each time 🙌

Today's is...
Let us know how you can use equipment to modify this exercise.
As always, wearing our ToeSox 💙

This is one of our favourite variations of a Roll Over, rolling up one side of the spine helps to lengthen and stretch the other. It’s also another great challenge for the abdominals 💪

Today’s is…
Show us how you can use small equipment to either regress or progress this exercise.
As always, wearing our ToeSox 💙

Rocker with Open Legs is a great exercise to challenge the abdominals, shoulder stability and to feel those hamstrings working 😅

Today’s is…
How could you regress this exercise for those of us who don’t have Jodi’s hamstrings?
As always, wearing our ToeSox 💙

We love this exercise as it challenges the body to concentrate on mobilising the upper spine while also keeping the pelvis in a neutral position 🧘‍♂️

Today’s is..
Show us a progression of this exercise, either with or without equipment
As always, wearing our ToeSox 💙

Double Leg Stretch is great for increasing abdominal strength while also feeling a stretch from the top of your head to the tips of your toes! 🤸

Today’s is…
Show us how you would regress this exercise, either with or without equipment.
As always, wearing our ToeSox 💙

One Leg Stretch is a wonderful exercise for stabilising the pelvis, increasing abdominal stretgth and getting a stretch into the hips 🙌

Today’s is…
Use the hashtag to show us a photo or video of how you would progress this exercise, either with or without equipment.
As always, wearing our ToeSox 💙

The flow of rolling like a ball is great for adding a bit of fun to the end of a session while also focusing on strength through the abdominals 😁

Today's is...
Show us an exercise you’d use to prepare your clients for this exercise.
As always, wearing our TToeSox💙

One Leg Circle is a great exercise to focus on leg alignment and pelvic stability as well as breath 🧘‍♂️

Today's is...
Let us know how you can use small equipment to get more from this exercise.
As always, wearing our ToeSox 💙

One of our favourite exercises is the Roll Over as you get such an amazing stretch into the back as you peel onto the mat - another great spine mobility exercise 💙

Today's is...
Let us know in the comments or post a video showing us how you could progress this exercise.

As always, wearing our ToeSox 💙

Spine mobility is a major goal here with the Roll Up and it feels great! 🙌

Today's is...
Show us how you could modify or regress the Roll Up to help a client achieve this exercise.
As always, wearing our TToeSox💙

It’s time for March Matness! 😁
Follow along all month & comment below with your favourite variations.

First up is Hundreds!
We love how the use of breath in this exercise helps to fire the abs up and to increase core strength 💪

For all of our Student Teachers, use the hashtag below to show us your variations each day!

Today's is:
Show us how you can regress or modify this exercise for someone who is brand new to Pilates.
As always, wearing our ToeSox 💙

Only 3 days to go until we announce our last winner of 💙

If you haven't entered all ready, leave a comment below or in the studio telling us why you love POWMAK to be in with the chance to win a 2 to 1 session ☺️

(Keep an eye out at the end of the week too... we're starting some very soon... 🤭)