Pukka Pilates
New to Pilates? You've come to the right place. Pukka Pilates is a one-stop shop for everything Pila
Pilates is good for the soul, and back, and core, and legs, and arms ... basically everything
Filmed at
01/06/2022
Swiss ball pikes
This exercise isolates the abs and puts them to work without relying on the hip flexors and lower back muscles. The pike movement in this exercise requires shoulder stability, pelvic stability and hugging the midline, just as in the pike part of the Pilates push up. It strengthens the shoulders, chest, and arms, making it a functional total body exercise.
How to do it
1. Take a plank position on the ball. The ball is positioned under your thighs. Your legs are extended straight behind you. Your shoulders are rotated back and down, away from your ears. Just like in plank on the floor, your abs are lifted and your body is in a long line. Engage your legs and glutes.
2. Walk yourself forward on your hands so the ball is under your knees or the tops of your shins. You will need to play with this to find the right distance to get to a pike. The further forward you go the higher your pike will be, but you will also be less stable, so work up gradually.
3. Inhale. Exhale and in one smooth, flowing motion, use your abdominal muscles to pull your hips up into a pike position (inverted V) where your hips are bent, legs straight, and arms extended to the floor. The ball will roll under your legs to be closer to your ankles. Keep your chest wide and your shoulders down so there is a lot of distance between shoulders and ears. Go slow and monitor your balance. Pressing your shins into the ball will help with stability.
4. Inhale: Use abdominal control to return to the plank position.
Warning: It's a toughie - your core will cry!
The pike position is beautifully demonstrated here by the wonderful Garry Does Pilates
Balance is my nemesis ... Ill get there one day!
12/04/2022
I've been attempting to improve my relationship with food over the past three years. I've done workshops, tried various eating regimes, and worked with nutritional therapists to try and reset my eating habits and learn about nutrition. I've also done a lot of reading and experimenting on my own.
I've learned a lot. And along the way I've discovered some amazing foods.
I thought I'd share some of the things I've discovered as they're too good not to try.
*warning..these foods are ectremely moorish* (but they are healthy alternatives).
First up, ... I discovered this brand a few years ago and I've never looked back. The biscuits are delish, especially the biscotti ones...and the chocolate ones. In fact, they're all amazing. The Swiss milk chocolate is a great substitute for dairy milk too. No they don't taste the same, but rhythm 108 satisfied my chocolate obsessed tooth and no other healthy chocolate brands do...
Their products are vegan, organic, gluten free. They contain all natural ingredients and come in sustainable packaging.
rhythm108.com
My version of abdominals with legs in straps. The heavier the springs, the harder your core has to work.
Check out www.pukka-pilates for exercise tutorials, tips and more!
Filmed at PilatesBodyShape
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28/03/2022
Long and Short Spine Massage are two of my favourite exercises on the Reformer. But what's the difference between them?
Photograph taken at Pilates Body Shape
05/03/2022
Ever wondered what the difference is between mat and reformer pilates?
Both are equally as effective, but heres a quick primer ...
Call me sad, but I enjoy a curtsy lunge. An effective functional, and compound exercise, it targets the quadriceps and glutes nicely.
For extra burn, try it on the reformer ... while lightly squeezing a Magic Circle between your hands.
13/02/2022
*NEW TUTORIALS*
Want to learn how to do the Pilates 100, Crab and Roll Up? Check out the new tutorials on the Pukka Pilates website: https://www.pukka-pilates.com/exercise-tutorials/
The Crab is a quirky one - post your version below!
Want to improve your shoulder stability? You need to strengthen your triceps. This little exercise on the reformer is a great way to do it!
Try 3 sets of 8 reps on a red spring and feel the burn!
28/01/2022
The Foam Roller looks innoculous enough but it adds quite a challenge to Pilates exercises ... but dont take my word for it ... grab one from www.pukka-pilates.com, lie on it, place your arms on the floor and just lift one leg, then replace it with the other and continue for 12 repetitions ... slowly...you'll feel your core!
This is a fine example of how NOT to use a Swiss Ball.
Try a Swiss Ball Pilates taster class on Pukka Pilates and find out how to use it properly! You can access it here: https://www.pukka-pilates.com/restricted-content/
12/01/2022
3 Pilates moves for a b***y of steel
B***y, derriere, backside, bum, t**h. Whatever you call it, the gluteal muscles are the largest and one of the most important muscle groups in the body. They enable you to walk, run, climb, jump and strong glutes help prevent lower back pain – so they’re pretty vital for well, everything.
Check out the tutorials below and do 3 sets of 12 reps of each … don’t rush them. Slow and controlled is the name of the game!
1. Shoulder Bridge: https://youtu.be/-29BvROarJc
2. Clamshell: https://youtu.be/jN6fsqm934A
3. Leg Pull Front: https://youtu.be/-29BvROarJc
Clamshell Clamshells are great for strengthening your hips and thighs while stabilizing your pelvic muscles and toning your glutes.www.pukkapilates.com
05/01/2022
Want to spice up your mountain climbers? Do them on the reformer!
Here is the lovely Shari from the Shari Berkowitz & The Vertical Workshop demonstrating the Neck Pull.
Firstly, it may be called Neck Pull, but do not pull on your neck! Cradle it in your and and support it as you move through the exercise - keeping your elbows back.
This is a lovely workout for the abs and spine!
08/12/2021
If Pilates is good enough for Rambo, its good enough for me. Look at the control he has over his core at the ripe age of 70!
https://www.youtube.com/watch?v=KfVfSlJ5-xc&ab_channel=MichelleMedeiros
Think the plank is tough? Try Long Stretch on the Reformer. Essentially, its a moving plank - a plank on steroids.
Playing with props. Weights add another layer of challenge to core exercises. Try them with your deadbugs!
27/11/2021
Pilates teachers!
Are you looking for some training that will count towards your CPD and credits?
On Saturday Dec, 11, from 1-7 pm, the wonderful Laura Porro will be leading a Post-Natal Reconditioning and Diastasis Recti Repair course. Costing just £160, the 6 hour comprehensive course will hone in on diastasis recti, which often contributes to lower back, shoulder and pelvic floor issues, both during and after pregnancy.
You will leave with a clear understanding of what the condition is, how to identify it, and how to help clients work with and recover from it with Pilates.
You will learn how to restore the integrity of the re**us abdominis to recondition the abdominal wall.
Contact Laura to find out more: [email protected]
https://www.equilibrium-studio.co.uk/
18/11/2021
If you're new to pilates and wondering what you need, the bare essentials are a good quality Pilates mat and a pair of grippy socks (the mat is for online pilates and for practicing between sessions) and the socks are to stop you slipping in the studio.
You can buy both on the Pukka Pilates website: https://www.pukka-pilates.com/pilates-equipment/pilates-accessories/
"In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference and in 30 sessions you'll have a whole new body".
Joseph Pilates
This is absolutely true. Try reformer pilates and find out for yourself.
Its also a LOT of fun 🙂
31/10/2021
Happy Halloween Pilates lovers.
Here's a suitably creepy Pilates exercise to practice when you've finished eating all the leftover trick or treat sweets! Do as many as you can before your abs give in!
Dead Bug
This exercise works the abs, obliques, back, shoulders, and hips.
Lie flat on your back with your knees bent at 90 degrees. Point your arms towards the sky and flatten your back against the floor. As you exhale, engage your core, lower one leg and the opposing arm behind your head until they are both hovering above the ground. Return to the starting position, and repeat with the opposite side.
Move slowly, with purpose. If you're doing it right, your abs will know about it!
26/10/2021
One for the Pilates geeks.
This looks like fun.
https://www.youtube.com/watch?v=gx6C05LRK3o&ab_channel=NatassaChristoforidou
How would you have choreographed it?
I feel a viral Pilates challenge coming on ...
Film your version and upload it to social media tagging a friend (and Pukka Pilates).
I'd love to see your interpretations of the song.
Pilates Flow presentation pilates flow choreography by Natassa & SportingGymTeam2nd fitness festival by Stay Strong at Mediterreanean Cosmos Special thanks to Danai Karabournioti & An...
20/10/2021
I like Steve Cook's analysis of Reformer Pilates. He does some cool exercises. If you're wondering what a Reformer Pilates class is like, this'll give you a good idea! Starts at the 6 min 39 mark ;-)
https://www.youtube.com/watch?v=A5fmZyUm_MY&ab_channel=SteveCook
BODYBUILDER VS. PILATES Download the Fitness Culture App below 🏋🏼♂️-----------------▷Fitness Culture Programming: http://bit.ly/FitnessCultureTrainingApp▷Free Week in the Swole P...
20/10/2021
New tutorials!
I have just published three new Pilates mat tutorials to the Pukka Pilates site. If you want to learn how to do the:
Hip Twist
Bicycle
Corkscrew
Head on over to https://www.pukka-pilates.com/exercise-tutorials/
A huge thank you to Anna Kirakowska Kirsty Janzemin and Pilates Circuit London for the fabulous demos
16/10/2021
Two Top Pilates Tips for Beginners
1. Go Slow
Pilates was originally called Contrology i.e., it’s all about slow, controlled movements.
Particularly if you’re a beginner, more often than not, you’ll be moving slower than you think you should, based on other forms of exercise. But with Pilates, the turtle wins the race. The slower you work, the harder your muscles work.
Don't use momentum as that’s cheating! Know that a stable, slow pace requires you to fire up your stabilizing muscles.
This is what makes Pilates so good, effective and difficult!
2. Protect your neck
A lot of Pilates exercises require you to lift your upper chest and back off the mat, requiring you to keep your head lifted too.
To avoid stressing your neck, gaze slightly forward and up, (in a position where it could hold an orange between your chin and chest).
If you have trouble holding your head up, place a small pillow under your head. You'll eventually gain enough strength to do the exercises without hurting your neck.
Do you have any questions about Pilates? Feel free to ask below ...
Here's Elliott from Pilates Circuit London demonstrating the perfect pilates push up.
Top Tip: As I showed you in a recent video, you can place a Circle under your sternum if you struggle with your push ups.
30/09/2021
Ever heard of Myofascial Release Therapy? It's a great way to release tension and soreness in the muscles. All you need is a foam roller... Read our latest blog post, written by Moira Johnson from Agnès Organic Hair and Beauty to find out what it is and how it can help you...
You can grab a Foam Roller from the Pukka Pilates shop: https://www.pukka-pilates.com/product/foam-rollers/
21/09/2021
One of my favourite light meals is toasted rye bread with chopped tomatoes, basil, olive oil and Newmans Balsamic vinegar.
Its even nicer with sourdough, but if you're avoiding wheat, rye is a fabulous alternative.
Quick, easy and tasty!
One of my favourite pilates exercises is Standing Splits on the reformer. Its SO good for the inner thighs.
Tip: The lighter the springs, the harder it is.
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