Mat Pilates is based on the original exercises Joseph Pilates developed to strengthen his own body as a very young man and then began teaching others.
The Mat work came before any of the Pilates Apparatus (equipment) he developed. It includes over 500 exercises and can be practiced anywhere.
Mat Pilates can be modified for any age, body, or fitness level.
The Benefits of Mat Pilates
When beginning your Pilates practice, don’t get frustrated.
This is a new focus on your body and how it moves.
Often we go too quickly or are trying to make large movements and miss the point of the exercise. Slow down! Make every movement a bit smaller.
Remember that you are working to stabilize one portion of your body while moving another.
If your work feels like all leg work, make the work smaller and focus on your breath and your abdominal engagement.
Don’t forget to breathe! A huge portion of finding proper engagement comes from your breath work.
Cues like “sink your belly button to your spine” can be confusing. This doesn’t mean suck in your stomach, press your lower back to the floor, or hold your breath.
It is the feeling of allowing your ribs to relax toward your hips while your belly button is pulled toward your spine on an exhale to engage your abdominal muscles. You will feel a pulling up of your pelvic floor (lower abdominals – think below the hips) muscles even though your pelvis won’t move or tip.
Pilates will not be easy right away. That’s okay.
Allow yourself to enjoy the process of learning about your body and moving in a new way. Have fun with it!
Most common cue’s in pilates and their meaning:
Cueing—a technique used by personal trainers and fitness instructors to help clients achieve a specific movement—can be crazy confusing. You can hear them in yoga class, during personal-training sessions, group classes, and even in your favorite workout videos. We’re going to explain what the 12 most common ones really mean, so the next time someone tells you to knit your ribs in, you don’t go running for the nearest set of needles and yarn.
1.Engage Your Core
(also: activate your core, draw navel to spine, pull belly button to spine)
Let’s start with the most basic and common cue: Engage your core. The reason you hear this a million times and across a variety of workouts is because it’s the single most important thing you can do to prevent injury and ensure you’re actually firing the muscles you want to be working. Engaging your core is not to be confused with flexing or sucking in your stomach. It’s bracing the abdominal and lower back muscles to stabilize the spine and allow proper breathing. Try coughing. Feel that stabilizing sensation in your midsection? That’s engaging your core.
2. Balance on Sits Bones
(also: sit or sitting bones)
Your sit bones refer to—you guessed it—the bones you sit on, otherwise known as the ischium bones of your pelvis. They curve to create two bony protrusions underneath your seat called ischial tuberosities. You should feel two pressure points connect to the mat. Once there, engage core to balance on those two bones. This is a cue most often heard during yoga or Pilates classes.
3. Lengthen Your Spine
(also: extend or elongate the spine, find length in your spine)
If you’re thinking to yourself: It’s not possible to make my spine longer—then you’re right; anatomically, you can’t. But what you can do is stretch the muscles and soft tissue that surround the spine and contribute to its mobility. Improper posture and daily activities that pull your shoulders forward (such as sitting at a desk all day, hunching over your phone, etc.) can cause tightness and decreased flexibility and range of motion.
4. Knit Ribs In
(also: close your rib cage, don’t let ribs flare, ribs down, zip up your ribs)
Knitting your ribs in is another way of reminding you to engage your core muscles to properly support your spine. “Opening” the ribs is a common compensation that happens when someone lacks the strength or range of motion to perform an exercise (like reaching overhead) with proper form and alignment. To close your ribs, activate your abdominal muscles to keep spine neutral and enable normal breathing.
5. Resist the Weight
(also: fight against the force) Thought you just had to lift the weights? Turns out, you also need to resist them. This cue is a reminder to prevent gravity from controlling the movement. As you lower a weight (for example, in the downward phase of a biceps curl), don’t let the force of the weight and the pull of gravity yank your forearm down uncontrollably. Instead, contract your muscle (in this case, the biceps) to resist those forces and maintain control of the movement. This goes for external resistance like dumbbells and barbells, but also for your own body weight, like lowering your legs during a double leg drop exercise for your lower abs.
(also: pulse it out, pulse reps)
A “pulse” is a partial movement (think of it like a mini version of the full exercise), and a training technique used to add additional stress to a muscle group. What you’re really doing here is using a very small, controlled movement to exhaust the glute and hamstring muscles. Pulsing an exercise after you’ve completed a set of the full movement is a great way to further tax the muscles without adding additional weight or requiring a spotter.
7. Stay Light on Your Toes
(also: land lightly, light feet, soft landing, toe-to-heel)
This cue is often used during jumping, high-impact, or plyometric exercises. The idea is to recruit your muscles and joints to maintain control of your own body weight as you make contact with the ground. To stay light on your toes, let toes hit ground first (rather than stomping down with your entire foot). Then use the mobility in your ankles to roll through the balls of your feet, to midfeet, to heels as you bend your knees. This allows you to properly distribute your own weight as you land and lets your muscles absorb most of the impact instead of your joints.
8. Burn It Out
(also: feel the burn)
Similar to pulsing, when told to “burn it out,” you’re being asked to perform an exercise repeatedly to completely fatigue the muscle or muscle group (such as the triceps, shown here). As muscles start to fatigue and use up all of their stored energy, your body releases lactic acid, which results in a tingling, burning sensation. Of course, if this burning ever feels more like an impending injury than muscle fatigue, you should stop the exercise immediately.
9. Draw Shoulder Blades Back
(also: pinch shoulder blades together, draw shoulders down)
As mentioned above, many of our daily activities cause our shoulders to slump and fall forward. But proper posture and alignment calls for our scapulae, or shoulder blades, to be pulled back rather than forward. This cue is especially important when performing exercises that target your shoulders, back, and lats, since you need to first ensure your shoulder blades are in the correct position before strengthing the muscles that surround them to hold them in the proper place. To practice, pretend there’s a sheet of paper between your shoulder blades and that you need to squeeze them together to hold it in place.
10. Tuck Hips
(also: pelvic tuck, scoop, hollow core, flat back, neutral spine)
Understanding the concept will benefit you with basic posture and most exercises. The purpose is to encourage perfect posture by eliminating an excessive arch in your lower back. To do so, roll or rotate your pelvis under, engage core, and stack shoulders in-line with hips. This is where you’ll find a “neutral spine,” or “flat back.” This position prevents overcompensation and is less stressful on your lower back, which means less risk of injury2.
Saturday: 08:00 – 16:00
Monday: occasional events
All the sessions are ONLY on a programming basis.
A session will last 55 minutes. If you are late, the session cannot be extended, due to other appointments to follow.
Price is per person and it is including VAT.
A private session done from a semi private package will have extra charge of 40 RON/per session.
The validity of a package is considered from the 1st session done. Remaining sessions from an expired package WILL NOT be available and are non refundable.
Paid packages are not refundable!