In the Pilates world, we frequently refer to the centre of the body as the ‘Pilates Powerhouse’. You may also have heard us refer to this area as your ‘centre’, the ‘inner unit’, and even your ‘Internal Support System’.

Deep muscles of the abdomen and trunk form your Pilates Powerhouse. When working in balance and with correct movement mechanics, these muscles give vital stability to the structures of the spine and pelvis. The muscles of your abdomen could be likened to the structure of a tree- it is the deeper layers that hold the tree upright, not the surrounding bark. Muscles superficial to our skin have a vital role to play in our power and movement potential, with the deep muscles of the Powerhouse delivering essential stability for each movement. Working the deep and superficial muscles in balance enables us to develop more efficient, pain-free movement patterns through which we can develop total body strength and suppleness.

How does Pilates challenge and strengthen the Powerhouse?

The repertoire of Pilates exercises are designed to challenge your ‘centre’ whilst moving the limbs away from and towards the trunk. Each exercise challenges the body from a different start position, and therefore places the body in a different relationship with gravity. This, combined with the movements of our arms and/or legs, gives us load and levels to challenge the stability of the Pilates Powerhouse or ‘inner unit’.

In addition, the foam roller and standing balance work, challenges that we give in each and every class, add great potential to develop a strong inner Powerhouse. Working the body on slightly unstable surfaces is a fantastic opportunity to fire up the deep muscles of the body. Any of our work on the foam roller or up in standing also works the deep intrinsic muscles surrounding not just the spine, but also our hips, ankles and feet, all of which are crucial for better walking gait and functional movement patterns.

No matter which level class you are attending, all of the exercises are based on this fundamental principle. Precision of technique, controlled stability of the trunk, all within a flowing sequence from start to finish.

HIP (High Intensity Pilates) classes introduce a new and exciting dimension to your Pilates experience.

We are delighted to have trained with master trainer Lisa Bradshaw, the founder of HIP Pilates™, to teach a totally unique workout and are so excited to now be offering HIP Pilates in West Sussex.

What is HIP Pilates?

HIP Pilates combines the precision and flow of Pilates matwork, with cardio and hand weights to reach a highly effective cardiovascular workout. Expect fun and dynamic sessions that work the whole of your body and leave you feeling truly energised!

What are the benefits? 

• Train smarter, not harder!

HIP Pilates delivers a highly effective,  challenging cardio workout that will raise your heart rate, improving cardiovascular fitness and burning calories.  Energetic & dynamic, this is perfect for those who don’t want to spend hours in the gym!

• Build core strength & muscular tone

Mixing Pilates matwork with cardio & hand weights, HIP Pilates works each and every muscle in the body to deliver whole body conditioning.

• Enhance flexibility & workout with precision 

The flowing choreography of HIP Pilates improves flexibility across all major joints. Movements are performed with the joints in optimum alignment to ensure you are working hard, with correct technique, even when things get tough.

• Improve balance & functional fitness 

Standing sequences and flowing transitions work to challenge your balance and coordination. This strengthens your core and all the stabilising muscles around your hips, knees, and ankles, whilst making the sessions fly by!

We are serious about giving you the best possible workout for your body. HIP Pilates offers the ultimate challenge and can offer current Pilates fans a great cardiovascular compliment to your regular matwork classes.

If you are new to Pilates and enjoy high intensity workouts or sweating it out in the gym, HIP Pilates can offer you a precise and core focused workout that will leave you challenged & feeling great!

We are now taking numbers for our HIP classes and would love to hear from you if you are interested. There will be a limit of 10 people per class so contact us to save your place!

Are you interested in moving better and improving your posture? More info can be found here on ‘Why your posture is important’…

‘Alignment’ in a Pilates or movement context encourages awareness of our body parts in relation to each other, in particular the bony landmarks. This could include awareness of shoulder positioning, ribcage placement, or pelvic stability, to name only a few in a very long list.

We believe there is good reason ‘Alignment’ comes first within the ABCs of good Pilates practice. When bony landmarks of the body are in optimum position, this enables the surrounding muscles and soft tissue to stabilise the joints most effectively.

Pilates focuses on quality rather than quantity – fewer repetitions of each exercise performed to our own very best. We want to get the most benefit from every single exercise. Whether we are working at low level stabilisation or with the challenging classical repertoire, precision and good quality of our movements can only be achieved with continual focus on position of the body.

Focus on ‘Alignment’ feeds very naturally into postural awareness. We talk about posture a LOT in classes. Strengthening the deep postural muscles is essential for both upright stature, and, for the dynamic stability of our entire abdomen. Awareness of posture also has other, less obvious benefits outside of the Pilates studio.

1. Good posture improves the resilience of your joints. When in correct posture, all your joints are placed in their optimum alignment and positioning, reducing wear and tear of the joints and enabling balanced mobility and stability across the body. Put into practice daily into activities such as walking, gardening or housework, can help to maintain healthy and well functioning joints.

2. Better posture improves your breathing and helps deal with stress. Maintaining an upright posture, with an open chest and wide shoulders helps to reduce pressure on your diaphragm. This helps with gaseous exchange, improves lung function and helps to feed all the tissues in your body. Breathing effectively helps us to cope with stress and anxiety. The act of breathing well activates the parasympathetic nervous system, slowing the heart rate and creating a sense of calm and clarity when stressful situations arise.

3. Improved digestion. Your digestive system needs space to function effectively. A good posture can help to ease issues such as IBS and acid reflux by reducing the pressure placed upon the diaphragm, stomach and intestines.

4. Improved confidence. Walking with good posture helps to improve our sense of well being and self confidence. The focus and precision of the Pilates movements helps to improve whole body awareness. This begins in your classes and translates into all your weekly activities outside of the studio.

What’s not to love! 

If you don’t already come along to our Pilates classes, get in touch or give us a call on 01273 495911 to have a further chat or book your assessment. 

If you would like to find out more about our Pilates classes in Henfield, click here

We have had many requests from you all to launch another Pilates and Walking course. For those of you who are new to the courses, here are a couple of FAQs to really give you a flavour of what these specialist courses entail…

Q. What are the Pilates & Walking Strong courses all about?
A. These are 4-week courses designed to extend the benefits of your Pilates sessions outside of the studio! The sessions are 60 minutes long and use a highly effective 4-part process to teach you how to incorporate Pilates principles into your everyday walking and improve your style for maximum benefit.

Q. Who are the courses for?
A. Any of our regular Pilates attendees of all ages, abilities and fitness levels. You don’t need to be an experienced walker and could simply want to include more walking into your week, or you could be a regular walker who wants to improve how they walk and build on fitness and stamin

Q. What can I expect from the weekly sessions?
A. Expect fun, varied and informative sessions shared with like-minded people. You will begin at the Henfield Leisure Centre, led by Liz who will introduce walking routes and techniques that will progressively build your fitness and stamina whilst exploring the hidden gems that Henfield has to offer. We will also be offering weekly home programmes so you can gain the very most from the course. These will include exercises to improve mobility of the feet, ankles and hips to increase stride length, walking gait and whole body posture when walking.

Q. How will the course benefit your Pilates classes AND daily movement?
A. Without stating the obvious, we just LOVE Pilates! We love the benefits it gives and how it makes us feel; the increased energy levels, whole body strength, improvements to posture, the list goes on…However, whilst Pilates is brilliant, we recognise it is vital to include other types of activity that get you off the Pilates mat, delivering cardiovascular benefits and functional fitness.

We believe that walking is the answer. It is low-impact, builds stamina and improves mobility of the hips and ankles. The course is designed to help you integrate your Pilates knowledge into your walking technique. The result will be better posture, a more efficient alignment of the joints, and even improved breathing capacity. Ultimately, by simply ‘walking better’ you can access the full range of fantastic benefits that walking has to offer.

Pilates and Walking Strong will be starting mid-May on Wednesdays at 5pm. For more information or to reserve your place now, contact Liz by email here

Our new Platinum Pilates classes are based upon the APPI Clinical Pilates approach and are designed specifically for over 65s in line with current scientific research. The exercises are safe, effective and designed to improve daily function, taught largely in seated and standing positions and targeting some of the common issues associated with ageing.

Why is Pilates for Older Adults proven to be so effective? Let us explain…

Pilates restores suppleness and mobility

Are you feeling stiff or experiencing joint issues? Using specific stretches in Pilates can keep you flexible in all the right places.  We focus on mid-range stretches to gently mobilise the joints, working away from compressing the joints and towards maintaining range of movement, and even improving it. Our joints need a certain range of movement in order to perform everyday tasks comfortably and with ease. It is this ease of movement that will allow you to reap the benefits of Pilates in your everyday life and activities within it.

Pilates boosts balance and coordination 

Exercises to slowly and progressively challenge your balance are brilliant for keeping you steady on your feet. Pilates encourages your body to develop balance strategies within a supportive environment, so that when out of the studio environment, you have the tools to keep yourself upright and in a good posture. Balance exercises strengthen the stabilising muscles around your ankles, knees and hips, and also the core muscles and spinal stabilisers. Keeping these muscles working efficiently is absolutely vital for supporting the spine and all the major joints.

Pilates encourages good posture 

Correct posture reduces headaches, neck strain and back complaints, and even improves the way we breathe! It can become more challenging to keep an upright posture as the body ages- after years of life experience the joints become prone to wear and tear and very commonly, a stooped posture develops. Pilates efficiently trains the postural muscles surrounding the spine and develops a level of postural awareness that will transfer over to your other weekly activities or hobbies. Optimum posture ensures muscular balance, reduced sprain on the joints and the spine, and even greater breathing capacity.

Pilates works to maintain bone health 

It is true for all of us that our bones become less-dense as we age. If you have been diagnosed with Osteopenia or Osteoporosis, maintaining healthy bones is ever more important. Exercises that are weight-bearing and that use light resistance are particularly beneficial to maintain the density of our bones, and can be easily incorporated into a Pilates programme using body weight, resistance bands and other pieces of small equipment. The gentle and varied nature of bone-loading exercises in our Platinum Pilates classes help to maintain healthy, strong bones and to minimise the risk factors associated with falls or fractures.

Pilates improves whole body strength and creates a sleeker, taller body

Pilates focuses on quality of movement to strengthen all muscles equally. By focusing on all the major muscle groups, Pilates develops whole body strength that focuses on lean muscular development. After attending regular sessions, you will feel stronger and more able to perform all your regular activities. We use a range of small equipment such as resistance bands and circles, small weighted balls and foam rollers to add strength and also support to many of the exercises.

Our new Platinum Pilates classes are starting mid-October at the Henfield Leisure Centre on Monday and Wednesday afternoons. These classes are suitable for all abilities and fitness levels and are tailored specifically with older adults in mind. Due to the low impact and gentle nature of the exercises included they are particularly beneficial for those with joint issues, arthritis and osteoporosis. Spaces are limited and booking closes on the 14th of October. Phone now on 01273 495911 to book your 1:1 assessment and reserve your place.

Our Classical Pilates 4-week course offers a unique introduction to the Classical Pilates repertoire, introducing you to the physical benefits and challenges of this whole body conditioning form of exercise. This course is ideal for those who are already active and enjoy regular exercise and/or sports and want to improve their performance, flexibility and total body strength.

To give you a sneak preview, here’s what to expect from our upcoming Classical Pilates courses…

1.Expect dynamic, challenging classes that work all areas of the body

Classical Pilates is a challenging workout for the whole of the body. The exercises challenge strength and stamina using the Pilates mat and body weight movements. This whole-body conditioning system was designed by Joseph Pilates to be a sequence of exercises that progress rhythmically from one to the other, to strengthen and condition the body. This also results in improved muscle tone and flexibility, improving overall muscle mass.

2. Expect to boost sports performance and prevent injury 

If you are a keen athlete or gym goer, Classical Pilates is a fantastic accompaniment to any training regime. By addressing muscular imbalances, improving strength and control of the core muscles and those surrounding the spine, Pilates increases your body’s resilience and can also promote faster, more effective workouts outside of your Pilates classes. Your coordination and balance will also be challenged- two skills vital for many sports. If you are a runner, our Pilates for Runners post may be right up your street.

3. Leave feeling energised (and with a greater sense of mental wellbeing)

Joseph Pilates, the inventor of the Pilates method, was a keen advocate of whole body awareness and vigorous exercise to improve circulation, digestion and to stimulate venous flow and healthy breathing cycles. Stimulating all parts of the body, from your fingers to your toes, is vital to retaining these benefits of the Pilates method. Our Classical Pilates classes use whole body movements that work to stimulate the muscular and the nervous system to leave you feeling mentally and physically energised.

Pilates is also the ultimate mind and body workout. Joseph Pilates believed firmly in the connection between the mind and the body-  and created his method along these lines. Each exercise requires focus and dedication. Classical Pilates classes allow you time to focus on you and your body- promoting stress relief and an improved sense of overall wellbeing. Many of our clients have commented on sleeping better after their classes!

4. Improve your posture and leave feeling taller 

Classical Pilates trains the deep, postural muscles surrounding the spine and the joints. This promotes optimum postural alignment and balances the body effectively to reduce the stresses placed upon it. Poor posture creates muscular imbalances that place stress upon the spine, upon other joints of the body and may lead to injury or aches and pains if not addressed. Elongation of the body is key to all the Classical Pilates exercises. This improves flexibility, alignment and corrects muscular imbalances so your body can move the way it was designed to.

Our Classical Pilates course will be running on Wednesday evenings from the 1st June. Spaces are limited to 12- we would hate you to miss out! Book your 1:1 postural and core assessment today or contact us for more information on how to reserve your space.  Click here to find out more about Classical Pilates.

‘I joined Liz’s Pilates class over 7 years ago looking to improve my core strength as I had been having issues with my lower back. My weekly fitness routine includes several sessions of spin and pump and much as I love a hot sweaty workout to loud music, I wouldn’t be without my weekly Pilates class!’ Claire

Whether you have benefitted from a happy back all your life, or have experienced previous episodes of back pain, maintaining a strong and healthy back is the key to living pain-free with reduced aches and pains and increased vitality and suppleness.

What we’re really interested in at Pilates Evolved is ‘pre-habilitation’. When it comes to all ailments we believe that prevention is always better than cure and we are always keen to give you movement snippets and tips that can be easily incorporated into your daily life. That being said, here is our top 10 hit-list to keep your back strong and healthy…

1. Always try to squat down with a neutral spine when lifting heavy objects. 

Keeping your spine long and hinging from your hips takes the pressure off your spine and instead dissipates the load around the strong muscles surrounding your hips to take the load for you. Squats and hip hinging moves are included in our Pilates Classes for a very good reason!

2. If you are lifting a heavy object keep it as close to your body as possible.

By simply reducing the levers involved, this is a basic trick that allows you to lift in a biomechanically efficient manner to lift.

3. To move a large or heavy item, try to push rather than pull. Get onto your hands and knees for low objects rather than bending over them. 

By pushing against heavy objects, you can use your own body weight to help you.

4. Sit right – address your workstation and take the pressure off. 

Sitting down puts more pressure on the discs than any other activity and can cause lower back pain complaints. Many of us spend a large portion of the day sitting down. If this sounds like you or you are desk-bound for work, make sure your workstation is as back-friendly as possible. Your chair needs to be correctly adjusted for you and the computer screen should be at the correct height so you can sit upright comfortably.

 5. When carrying heavy shopping, it is better to split the load by carrying one bag in each hand to distribute the weight more evenly. 

If you really want to be maintain a healthy, happy back and tend to carry a heavy handbag, consider wearing a rucksack if you are walking around all day to transfer the weight evenly across your back.

6. Avoid certain types of foods to keep inflammation at bay. 

Believe it or not, inflammation of the digestive system can prolong muscular inflammation and hinder recovery. Avoiding processed foods and artificial substances is key to supporting muscle recovery. Eating a healthy, balanced diet full of natural whole foods is the best way to keep all the body’s systems well oiled.

7. When you are gardening or doing housework, avoid prolonged bending down. It is best to use your legs or kneel down to and get closer to the area you are working on. 

Kneeling on cushions or foam supports can be kinder to your knees if needed. Working closer to objects allows all the muscular systems to work in a balanced fashion.

8. If your back gets tired while shaving, putting on your make up or cleaning your teeth, use one hand on the sink to help support yourself. 

Prolonged standing can aggravate certain back conditions. Supporting yourself can ease aches and pains, as can walking around during certain tasks (although we realise walking around whilst shaving may be problematic!)

9. Stretch your back regularly, especially before going to bed. This will help release tightness in your back and neck … and help you to get a great night’s sleep! 

Find stretches that work for you and your back. These can be prescribed by one of our corrective exercise specialists, or a physiotherapist. Taking just 10 minutes a day to keep the musculature of the back lengthened may make all the difference in keeping your back healthy.

10. Keep active! 

Keeping everything moving and lubricated is so important – many back pain issues can be caused by stiffness or a lack of mobility. There are many forms of gentle, non-impact exercise that are accessible and back-pain friendly. Exercise such as walking, swimming or Pilates encourages blood to oxygenate the body, helping to keep joints lubricated and discs hydrated, which in turn will promote healing and help to prevent further symptoms.

Pilates is recommended frequently by healthcare practitioners for those with back pain, both as a preventative for a strong, healthy back and as a means of managing a current back condition. The gentle, low-impact exercises used in Clinical Pilates address the deeper muscles of the abdomen and back, to correct muscular imbalances and enhance the robust nature of your spine so you can live free of aches and pains.

If you would like to learn more about how Pilates can help you, contact our specialist team to arrange your complimentary consultation 01273 495911