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How to Choose a Pilates Reformer

A good quality Reformer can provide client sessions for well over 20 years! When selecting a Pilates Reformer for home use, there are several key factors to keep in mind:

Choose the Right Pilates Reformer

Space: Measure the available space in your home. If you have limited space, look for a compact Reformer that can be easily stored when not in use. Consider its weight if you plan to move it frequently.

Budget: Determine how much you're willing to invest in a Reformer. While they come in various price ranges, remember that this is an investment in your health and fitness.

Adjustability: Look for a Reformer that offers a range of adjustable settings. This ensures that it can accommodate different body sizes and fitness levels, making it suitable for multiple users in a household.

Quality and durability: Check the materials used in construction. High-quality materials like steel or aluminum offer greater durability and stability. Read reviews to assess the Reformer's long-term performance.

Brand reputation: Research reputable brands that are known for producing reliable home Pilates Reformers. Brand reputation often reflects the quality of their products.

Ease of assembly: Consider whether you can assemble the Reformer yourself or if you need professional assistance. Some models are designed for easy DIY assembly.

EXAMPLES:

Workout conveniently at home with the At Home SPX® Reformer Package with Vertical Stand. From the patented rolling carriage to high-performance tension springs, the durable and easy-to-use At Home SPX is a testament to quality and craftsmanship. With its Vertical Stand, the Reformer stores upright, making it perfect for any-sized space. This Reformer package also includes a metal roll-up pole, padded platform with extender and a reformer box with foot strap. Challenge endurance, build core strength and improve flexibility with hundreds of exercises ranging in level from beginner to advanced.

Also sometimes referred to as the Trapeze Table or just the Cadillac, the Pilates Cadillac Reformer places the body into a variety of suspended positions. Using a series of ropes and pulleys, you can lift your legs and arms into the air to suspend your body over a thin mat. The primary difference between the conventional reformer and the Cadillac Reformer is the addition of horizontal and vertical bars above the table. These bars transform Pilates into a three-dimensional exercise routine you perform up in the air.

Joseph Pilates designed a few different types of Pilates chairs. The Wunda Chair is likely the most popular, but other Pilates chairs also remain in wide use. Designed by Joseph Pilates specifically for the dancer Kathy Grant, the Wunda Chair features a raised seat with a spring-loaded platform below it and to the side. From a variety of different positions, you can push down on this platform while changing the resistance to suit your needs. Sometimes somewhat tastelessly referred to as the “Electric Chair,” the Pilates Highchair is designed to raise your body vertically in the air in a variety of positions. Not so commonly used these days, the Pilates Armchair, also referred to as the Baby Chair, features a backrest that moves back and forth with varying resistances.

Try before you buy

Whenever possible, try out the Reformers you're considering before making a purchase. Attend industry events, workshops, or conferences where you can test different models and get a feel for their quality and functionality. Prioritize the safety and comfort of your clients. Look for Reformers with features like adjustable headrests, well-padded platforms, and secure strap systems. Safety should always be a top priority in your studio.

ChaiseFitness Offers Reformer Pilates Classes in Upper East Side!

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 4/20/24 TJ B 4/20/24

What Are The Health Benefits Of Pilates?

The health benefits of Pilates as a form of exercise are numerous, such as physical and mental health. Here are some of the most significant benefits of Pilates.

Health Benefits Of Pilates

Improved core strength:

Pilates is known for its focus on the core muscles, which include the abdominals, back, and pelvic floor. By strengthening these muscles with resistance training, Pilates can improve overall stability, balance, and control in everyday movements.

Increased flexibility:

Pilates involves a range of dynamic stretches and movements that can help to improve flexibility and mobility. This can be particularly beneficial for those who suffer from tight muscles or limited range of motion.

Better posture:

Pilates can help to improve posture by strengthening the muscles that support the spine and promoting better alignment in the body. This can reduce the risk of injury and improve overall comfort and ease of movement.

Reduced stress and anxiety:

Like other forms of exercise, Pilates can help to reduce stress and anxiety levels by promoting the release of endorphins, the body’s natural mood-boosting chemicals. Focus on good breathing techniques really helps clients with stress and anxiety.

Improved balance and coordination:

Pilates can help to improve balance and coordination by challenging the body in different planes of movement and promoting greater awareness of body position and movement patterns.

Reduced back pain:

Pilates is often recommended for those with chronic back pain, as it can help to strengthen the muscles that support the spine and improve overall spinal alignment and posture.

Increased body awareness:

Pilates requires a high level of concentration and body awareness, which can help to improve overall mindfulness and focus on daily life.

Low-impact exercise:

Pilates is a low-impact form of exercise that can be done by people of all ages and fitness levels, making it a great option for those who want to improve their health without putting too much stress on their joints.

Versatile:

Pilates can be done using specialized equipment or simply with a mat on the floor and can be adapted to suit the needs and abilities of each individual. This makes it a versatile and customizable form of exercise.

Overall, practicing Pilates offers a range of physical benefits and mental health well-being, making it a great option for anyone looking to improve their overall fitness level and mind body connection.

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Expectations for Pilates Classes

When anyone is trying a new workout to see how it will fit with their daily schedule, one of the first things they should understand is the expectations. What do they expect to get from this routine? What are the expected results? What should they expect to focus their energy on in regard to the challenges? Our expectations can sometimes outweigh the experience and initial results, which can lead us down the path of discouragement and disappointment. But that doesn’t have to be the case if we set achievable expectations. When it comes to Pilates, what should a beginner expect and how does it evolve into the next level?

EXPECTATIONS OF BEGINNERS

When a student begins their Pilates training, they should expect to spend much of their time learning the fundamentals, which will allow them greater success as they evolve into advanced levels. First, it is important to build up control, awareness, and the correct muscle engagement for the intended position. Stabilization and breathing, in conjunction with preparing for the upcoming movement, is imperative to advancement. Understanding where the pelvic placement is and being able to adjust according to instruction, as well as realizing proper positioning and spine lengthening in support of the body while moving between postures, is also to be expected in the early stages. These fundamentals are key to creating a quality basis to continue Pilates training. After some experience with Pilates, a student will begin to naturally connect breath and movement, while maintaining stable pelvic positions and control on the equipment.

EXPECTATIONS OF INTERMEDIATE

By this point, a student will recognize exercises by name and their corresponding equipment, and due to naturally connecting their breathing and movement, they will be able to work at a quicker pace without a need for direction from the instructor. A student at this level will also understand how their bodies will respond and can modify exercises if necessary. Because of the fundamentals learned previously, an intermediate student can also incorporate dynamic movement, flowing through transitions with safety and more complex positioning. They also know the proper order of classical positions, and, therefore, can complete their workout with minimal interruption.

EXPECTATIONS OF ADVANCED

What an advanced student can achieve: the ability to flow through a controlled and efficient workout, even when variations are requested by the instructor. An advanced student can activate muscles on demand and adjust positioning while on an unstable surface without assistance, and many at this level even become instructors themselves.

Becoming an advanced Pilates student does not occur unless the fundamentals are second nature; one does not exist without the other. Pilates is a deliberate and specific exercise regimen that requires dedication and discipline, but once the fundamentals are set, it can become the most thorough and inspiring workout for all body types and physical needs. Call us today and see if Pilates is the right fit for you!

ChaiseFitness is the Best Pilates Studio in Manhattan!

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Pilates: The Modern Exercise

Today, the Pilates method is recognized as a low-impact form of exercise that can improve physical and mental well-being. It is often used as a complement to other types of training, as well as a form of rehabilitation for those recovering from injuries or surgeries. The method emphasizes core control, proper alignment, and controlled movements, and is known for its ability to improve posture, balance, and coordination.

What is Pilates?

Pilates is a form of exercise that has gained popularity in recent years due to its focus on core control, flexibility, and alignment. Created by Joseph Pilates in the early 20th century, the practice was originally called “Contrology” and was designed to improve physical and mental health benefits through a series of controlled movements.

Today, Pilates is recognized as a low-impact form of exercise that can be done by people of all ages and fitness levels. Pilates is perfect for mother-daughter workouts. It is often used as a complement to other workouts and types of exercise, such as weight training or cardio, as it can help to improve posture, balance, functional movement and coordination. Additionally, Pilates has been shown to have a positive impact on mental health, reducing stress and anxiety levels in those who practice it regularly.

Pilates exercises:

One of the key principles of Pilates is the focus on the core muscles, which include the abdominals, back, and pelvic floor. By strengthening and improving the muscle tone of these muscles, Pilates can improve stability, balance, and control in everyday movements. This can be particularly beneficial for those who suffer from chronic back pain or other muscular imbalances.

Pilates exercises are very suited to pregnant women throughout all stages of their pregnancy and for their recovery. Pilates moves and exercises are popular among pregnant women and teaching women’s health has become very popular in Physiotherapy. Most practices will run a few classes to cater for women’s health and pregnancy.

Another important aspect of Pilates is the emphasis on alignment and proper form. Each movement is performed with precision and attention to detail, which can help to prevent injury and maximize the benefits of the exercise. Pilates instructors often provide hands-on guidance and feedback to ensure that students are performing the movements correctly and safely to gain maximum benefit.

Pilates exercise can be done using specialized equipment, such as the Reformer or Cadillac, or simply with a mat on the floor. Equipment such as resistance bands, magic circle and own body weight are often used for strength training. Many Pilates studios offer classes in a group setting, but private sessions with a certified instructor are also available for those who want more personalized attention.

Overall, Pilates caters for everyone, being a versatile and effective form of exercise that can have health benefits for anyone looking to improve their physical and mental well-being. Whether you are recovering from musculoskeletal injuries, looking to supplement your current fitness routine, or simply wanting to improve your posture and core strength, Pilates is a training method to consider as part of your exercise program.

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NYC Pilates Studio

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Pilates for Body Sculpting

If you’re interested in learning more about body sculpting with Pilates, you’ve come to the right place! Today, we’re going to explore the fascinating world of Pilates and its potential to tone your body. In this blog post, we’ll discuss what toning means in the context of physical fitness, the benefits of Pilates for toning, the science behind it, and how Pilates compares to other popular forms of exercise. We’ll also offer tips for maximizing your toning results with Pilates. Let’s get started!

The Definition of Body Sculpting

In the realm of fitness, Body Sculpting generally refers to the process of increasing muscle definition and reducing excess body fat. This creates a more toned and lean appearance. Pilates, a form of exercise that emphasizes controlled movements, breath, and alignment, can indeed contribute to toning your body. By targeting specific muscle groups and engaging your core, Pilates can help you develop long, lean muscles and improve overall body composition.

The Benefits of Pilates for Toning:

One of the most significant benefits of Pilates is that it can improve your muscle strength. Pilates focuses on working your core muscles, including your abdominal muscles, lower back muscles, and hip muscles. Strengthening these muscles can improve your overall muscular strength and help you maintain better balance and stability. With consistent practice, you can expect to see noticeable toning in your abdominal area and throughout your body.

Another benefit of Pilates is that it can enhance your flexibility. Pilates exercises involve slow, controlled movements that help improve your range of motion and elongate your muscles. This can help create a toned and lean appearance in your muscles. With regular practice, you can expect to become more flexible and feel less stiff. Pilates also emphasizes proper body alignment, which can lead to better posture. Poor posture can contribute to back pain and make you appear shorter and less toned.

With Pilates, you’ll learn how to align your body properly, which can make you appear taller and more toned. This can have a significant impact on your overall appearance and confidence.

Also, Pilates can improve your body awareness. By practicing Pilates, you’ll become more in tune with your muscles and movement patterns. This increased awareness can help you engage the right muscles for a more effective workout and better toning results. You’ll also become more mindful of your body throughout the day, which can help you maintain good posture and avoid injury.

The Science Behind Pilates and Toning:

Here are three great studies focusing on the science behind Pilates and toning, specifically targeting physiotherapists:

Cruz-Ferreira, A., Fernandes, J., Laranjo, L., Bernardo, L. M., & Silva, A. (2011). A systematic review of the effects of Pilates method of exercise in healthy people. Archives of Physical Medicine and Rehabilitation, 92(12), 2071-2081. doi: 10.1016/j.apmr.2011.06.023

This systematic review investigates the effects of Pilates on healthy individuals, including improvements in muscle strength, toning, and flexibility. The authors highlight the growing interest of physiotherapists in using Pilates as an adjunct to traditional rehabilitation practices. The review also discusses the potential benefits of Pilates for individuals with various medical conditions, suggesting its applicability in the field of physiotherapy.

Wells, C., Kolt, G. S., & Bialocerkowski, A. (2012). Defining Pilates exercise: A systematic review. Complementary Therapies in Medicine, 20(4), 253-262. doi: 10.1016/j.ctim.2012.02.005

This systematic review aims to define Pilates exercise and identify its core components, making it easier for physiotherapists and other practitioners to implement the method into their practice. The authors analyze various studies to determine the key principles and techniques of Pilates. They conclude that Pilates is an effective exercise modality for improving muscle tone, strength, and flexibility, which are crucial aspects of rehabilitation and injury prevention in physiotherapy.

Latey, P. (2001). The Pilates method: History and philosophy. Journal of Bodywork and Movement Therapies, 5(4), 275-282. doi: 10.1054/jbmt.2001.0237

In this study, the author provides a comprehensive overview of the Pilates method, including its history and philosophy. Latey highlights the effectiveness of Pilates in addressing the needs of both healthy individuals and patients undergoing rehabilitation. The study emphasizes the role of physiotherapists in incorporating Pilates into their practice to enhance muscle tone, flexibility, and overall physical well-being.

These studies provide valuable insights into the science behind Pilates and its effectiveness in promoting muscle toning, strength, and flexibility. They emphasize the growing interest among physiotherapists in incorporating Pilates into their practice as a complementary method to traditional rehabilitation techniques.

Pilates and Other Forms of Exercise:

When it comes to toning your body, Pilates is not the only option. Weightlifting, for example, can also be effective in promoting muscle growth and fat loss. However, the two forms of exercise have different approaches. Pilates focuses on building long, lean muscles and promoting flexibility, while weightlifting often emphasizes building larger muscles and increasing overall strength. Depending on your personal goals and preferences, you may find that a combination of Pilates and other forms of exercise is the most effective way to achieve your desired level of toning.

Pilates for body sculpting

In conclusion, Pilates is a fantastic way to tone and strengthen your body, and by following the tips above, you can maximize your results and achieve the toned, sculpted physique you’ve been striving for.

Remember to find a qualified instructor, set realistic goals, be consistent, combine Pilates with cardio, and incorporate a healthy diet into your routine. And above all, be patient and stay committed to your practice.

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NYC Pilates Studio

TJ B 3/19/24 TJ B 3/19/24

Chiropractor or Reinvention Pilates?

Low back pain, or LBP, is a very common condition which affects the lumbar spine, or the lower section of the spine. Approximately more than 3 million cases of LBP are diagnosed in the United States every year and about 80 percent of adults worldwide experience low back pain at some point during their lifetime. Low back pain is generally caused by injury to a muscle (strain) or ligament (sprain) or due to damage from a disease. Common causes of LBP include poor posture, lack of regular exercise, improper lifting, fracture, herniated discs and/or arthritis. Most cases of low back pain may often go away on their own, however, when LBP becomes chronic, it may be important to seek immediate medical attention. Two therapeutic methods have been utilized to improve LBP.

Chiropractor or Reinvention Pilates?

Today, chronic low back pain is one of the special challenges in healthcare. There is no unique approach to treat chronic low back pain. A variety of methods are used for the treatment of low back pain, but the effects of these methods have found that reinvention Pilates are more effective at pain control than Chiropractic treatments.

Lower Back Pain:

Low back pain with a history of more than 3 months and without any pathological symptoms is called chronic low back pain. For patients with chronic low back pain, the physician should take into consideration the likelihood of muscle pain development with spinal origin, in addition to low back pain with unknown origin. This type of pain may be mechanical (increase in pain with movement or physical pressure) or nonmechanical (increase in pain at the rest time). Low back pain or spine pain is the most common musculoskeletal complication. About 50%–80% of healthy people may experience low back pain during their lifetime, and about 80% of the problems are related to the spine and occur in the lumbar area.

Low back pain may be caused by trauma, infection, tumors, etc. Mechanical injuries which are caused by overuse of a natural structure, deformity of an anatomical structure, or the injury in the soft tissue are the most common reasons for back pain. From occupational health perspective, back pain is among the most important reasons for the absence from work and occupational disability; in fact, the longer the period of disease, the less likely it is to improve and return to work. Disability due to low back pain in addition to disturbance in doing daily and social activities has a very negative effect, from social and economic perspectives, on the patient and the community, which makes chronic low back pain highly important. Today, chronic low back pain is one of the critical challenges in medicine.

Patients with chronic low back pain are responsible for 80% of the costs paid for the treatment of low back pain that is also the reason for mobility restrictions in most people under 45 years. In the developed countries, the overall cost paid for low back pain per year is 7.1 of total share of the gross national product. Clearly, most of the cost is related to counseling and treatment of patients with chronic low back pain rather than with intermittent and recursive low back pain. The existence of various methods of treatment is because of no single cause of low back pain. A variety of methods such as pharmacotherapy, acupuncture, infusions, and physical methods are the most common interventions for treatment of low back pain. However, the effects of these methods remain to be fully known. An exercise program, developed based on the physical conditions of patients, can promote the quality of life in patients with chronic disease.

Pilates:

Literature shows that the effect of exercise in controlling chronic low back pain is under study and there is strong evidence about the fact that movement therapy is effective to treat low back pain. However, no specific recommendations exist about the type of exercise, and the effects of certain types of movement therapies have been determined in few studies.

Pilates training consists of exercises that focus on improving flexibility and strength in all the body organs, without increasing the mass of muscles or destroying them. This training method consists of controlled movements that form a physical harmony between the body and brain and can raise the ability of the body of people at any age. In addition, people who do Pilates exercise would have better sleep and less fatigue, stress, and nervousness.

This training method is based on standing, sitting, and lying positions, without intervals, jumping, and leaping; thus, it may reduce injuries resulting from the joint damage because the exercise movements in the ranges of motion in the above three positions are performed with deep breathing and muscle contraction.

Pilates training can be an effective method for improving general health, athletic performance, proprioception, and reduction of pain in patients with chronic low back pain. The improvements in strength seen in the participants in the present study were more likely to be due to decrease in pain inhibition than to neurological changes in muscle firing/recruitment patterns or to morphological (hypertrophic) changes in the muscle.

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Virtual Open Level Mat Pilates

Virtual Open Level Mat is a 30 minute Pilates mat class for those who are somewhat familiar with Pilates mat work. This class is recommended for anyone looking to personally challenge themselves on the mat. It's easy to do in the comfort of your home. All you need is a mat, and depending on the class, a few easy to find props around your home. The teacher will provide modifications and variations to suite the appropriate needs of the class.

Virtual Open Level Mat Pilates

Pilates mat work is the basis for the entire Pilates system of exercises. In general, a traditional Pilates mat class will work your legs, stomach, lower and upper back muscles. On the mat, your body weight provides resistance against gravity, making the workout more challenging in many cases. You must be in full control of your body, rather than relying on the assistance or support of the springs and cables of an apparatus. Mat work is a great option for beginners because of its emphasis on learning how to control your muscles during exercises.

But don’t be fooled, advanced classes with the mat are the hardest because you’re using your body all the time, the reformer isn’t there assisting or supporting you. While doing Pilates on a mat instead of a Reformer may not seem as exciting or challenging, many clients see results (improved strength, posture, agility, flexibility, toned muscles) within just a few mat sessions.

Benefits:

Both the reformer and the mat are beneficial to building up your core strength and toning your muscles. Both methods train you to initiate the movements from your body’s powerhouse (your core/centering) and accordingly will quickly translate into benefits across your day-to-day activities. While you can perform the same series of exercises on the reformer that you can on the mat, the workouts are notably different. Mat classes utilize body weight for exercises, while the Reformer adds resistance to the Pilates exercises via the use of the springs that form part of the machine.

Fast results:

Still can’t decide between Mat or Reformer Pilates? There is no need to agonize over the decision; most people will reap similar benefits from both methods. Both will teach you how to effectively use your powerhouse, building strength in your body’s core, which will quickly translate to benefits in your day-to-day activities or sports. While targeting specific muscle groups is possible on the mat, the combinations of exercises aren’t as varied as the reformer. The reformer is also more ideal than the mat for those with injuries or chronic imbalances. The biggest misconception is that Reformer Pilates is harder than Mat Pilates, when in fact it can be the opposite in an advanced class (which will lead to faster results). What is critical is that regular practice is maintained and that the principles of Pilates (breath, centering, concentration, control, precision and flow) are adhered to throughout a class to maximize the results you will see.

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How Pilates Changes the Body

Pilates focuses on building strength and muscle tissue. This is something referred to as body recomposition. Body recomposition helps people build lean muscle mass and raise their basal metabolic rate (BMR), enabling them to burn more calories, including when they are static or resting. A person’s BMR determines the number of calories they burn while at rest. The leaner muscle tissue a person has, the more calories they require to keep tissue primed and fed. Therefore, the more muscle people have, the more calories their bodies burn while at rest.

How Pilates Changes the Body

Improving body composition through consistent muscle strengthening techniques can help build lean muscle and reduce body fat, also often resulting in weight loss. This is something that Pilates can facilitate through its core movements and philosophy of mindfulness between a person and their body.

How often should Pilates be done?

An older systematic review of studies on the effects of Pilates on body composition, published in the Journal of Bodywork and Movement Therapies, found that doing 60 minutes of Pilates practice 5 times per week for 4 weeks was best for promoting changes in body composition.

However, devoting any amount of time to improving fitness is invaluable. The Centers for Disease Control and Prevention (CDC) and the Physical Activity Guidelines for Americans recommend that adults perform 150 minutes of moderate to intense activity per week.

Effective weight loss tips include:

Eating a nutritious, high protein diet: Eating a diet high in protein will help keep a person more satiated and, therefore, more likely to stay in a calorie deficit. This is because protein reduces the hunger hormone (ghrelin) and increases the hormone that helps a person feel full.

Doing aerobic exercise: To prevent spiking the appetite, a person can try aerobic workouts that engage the cardiovascular system, such as uphill walking.

Starting resistance training: Opting for resistance training as part of a fitness regimen increases BMR, ensuring that a person burns the optimal amount of calories, even while resting.

Trying intermittent fasting: Intermittent fasting, which involves going 16 or more hours at a time without eating, can people lose fat while maintaining muscle mass. It can also help people monitor or reduce their calorie intake.

There is considerable evidence to suggest that Pilates is an effective workout technique with numerous benefits that can help people lose weight in a healthy way. For people to experience the greatest weight loss benefits of Pilates, it is best to consistently practice it multiple times per week.

However, weight loss requires a calorie deficit. Therefore, to see results, it is important to ensure a healthy and sustained calorie deficit in combination with any workout plan. For the best results, a person may wish to combine Pilates workouts with a nutritious, high protein diet.

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Pilates and Pregnancy

If you’re debating whether or not to do Pilates during pregnancy, rest assured that prenatal (and postnatal!) Chaise Fitness Pilates is a great idea, BUT there are some disclaimers we must share first.

Pilates and Pregnancy

Pilates has amazing health benefits, and it’s a smart, low-impact way for expecting mothers to stay in shape throughout their pregnancy. However, it is important that our mommas-to-be have customized routines throughout all pregnancy stages. A customized Pilates routine is beneficial to a future mother and her baby for a variety of reasons. Not only can it help develop the muscles used during birth, but the fitness benefits (of strengthening and toning all the ancillary muscles) can also be experienced postpartum. As our female bodies change during pregnancy, Pilates can help us become reacquainted with our inner strength and have a greater understanding of the mind/body connection.

However, while Pilates can be super beneficial for both you and the baby, there are moves and sections of each repertoire that are better left for after pregnancy. For instance, routines that are over-strenuous, high-impact or face-down (prone) are typically discouraged. However, exercises such as deep core stabilizing, oblique strengthening and moves surrounding pelvic stability are usually welcomed to help prepare you for carrying the baby, and also for when it comes time to push.

Before considering prenatal Pilates, you must consult with your physician, and THEN, you and your instructor should have a chat about your personal goals/limitations, including which trimester you’re in and your previous experience with Pilates. If you are unfamiliar with Pilates, your instructor may recommend more foundational (essential) classes or private appointments. If you are familiar with Pilates, your instructor will likely make you aware of which class segments to skip or modify. And, as an extra precaution, at Chaise Fitness Pilates, we require a note from your OBGYN to confirm your doctor’s approval to boom your heart out during pregnancy. But, having these things in mind, prenatal Pilates can do wonders for both you and your baby.

The rest is all about timing.

First Trimester

The first trimester is when you and your little bundle of joy are going through some big initial changes. While the baby is growing a heartbeat, your body is busy at work with fluctuating hormones. Though pregnancy experiences as a whole can be different for all women, fatigue is quite common for many during the first trimester. One of the ways to combat this is to stay active. If you are interested in prenatal Pilates and don’t have any previous experience, the best time to begin is during your first trimester. This is ideal for beginners who are unfamiliar with the routines and equipment and would prefer a group setting. Starting early will also give you and your instructor time to develop a fitness plan detailing how to Chaise Fitness Pilates throughout your pregnancy.

Second Trimester

The second trimester occurs from the 13th through the 27th week of pregnancy. Once you reach this stage, it’s typically recommended that you and your instructor move toward private classes. This will allow the instructor to provide extra care and attention, as well as a personalized routine. Be sure to seek out a nationally accredited Pilates Instructor for this second trimester (and on). You want to find a professional coach who studied anatomy and special populations with a fine-tooth comb, and this is often aligned with most national accredited Pilates Instructor training programs.

As your baby continues to grow strong during the second trimester, you might also find yourself with peculiar food cravings. This is your body’s way of getting the baby their necessary nutrients. During this stage, weight gain can be a concern for some women, and Pilates or staying active can help with that. Pilates during this stage will mostly involve stretching to avoid any unnecessary strain.

Third Trimester

That brings us to the 28th week until conception: the third trimester. You’re almost there! We would not recommend taking on the sport of Pilates (or any other new sport) during this final stage of your pregnancy. At this point, balance can be difficult to hold, and it may prove difficult to learn new choreography, strengthen totally new muscle groups, or stretch your bod in new ways. However, we do recommend talking with your primary care physician about walking or other low-impact exercises in this stage of the game. Movement is key to helping make the delivery process as smooth as possible if your body (and baby) grant you able.

Postpartum

Now, finding inner core strength after giving birth can be notoriously tricky, but Pilates is ideal and totally here to help! As a matter of fact, postpartum Pilates is what inspired our founder to establish Chaise Fitness Pilates.

Getting back into a fitness routine after giving birth is often difficult for new mothers, due in part to growing responsibilities, lack of sleep, and new family schedules. But if Pilates can enter a new momma’s postpartum world, it is totally worth it! Post-delivery, it’s no secret, our bodies change significantly, but the Chaise Fitness Pilates provides a way to get reacquainted with ourselves mentally and appreciate our strong, human-making bodies. Working with a professional certified instructor one-on-one can ensure that you get a jump-start on strengthening weakened core muscles. Just make sure to check-in with your healthcare provider for the go-ahead to begin exercising again…you’re likely looking at 6-12 weeks post baby for this green light.

By customizing routines to fit your unique body, posture and goals, Pilates can be a perfect way to find fitness pre/post-delivery. With guidance from our talented and certified Pilates instructors here at Chaise Fitness Pilates, you can improve core muscle strength (great for pushing) and back strength (for carrying the baby). Not to mention, Pilates classes provide a much-needed endorphin boost and a feeling of positive body-love. We can’t wait to be a part of your motherhood journey and celebrate your exciting pregnancy with you.

Check Out ChaiseFitness Today

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 2/14/24 TJ B 2/14/24

Beautiful Bodies from Pilates

Wouldn’t it be wonderful if, as Valentine’s Day approaches, you can emphasize beauty? Our schedules often get busy. In this hustle, it's too easy to let self-care routines slide. However, it doesn't have to be this way. Here's a tip: set your alarms early and prioritize your self-care before the rest of the world – your kids, your neighbors, your busy schedule – wakes up.

What are the benefits of early morning exercise? Exercising first thing in the morning offers major advantages, such as:

Improved Focus and Mental Clarity: Engaging in physical activity early in the day can boost brain function, resulting in better concentration and productivity.

Elevated Mood: Exercise releases endorphins, which can improve mood and reduce stress and anxiety, setting a positive tone for the day.

Increased Energy Levels: Regular morning workouts can lead to higher energy levels throughout the day, as opposed to feeling sluggish or tired.

Beautiful bodies from Pilates

It’s possible to strengthen, improve flexibility, and sculpt with Pilates—but as we’ll soon see, it’s typically not enough on its own to achieve significant muscle gains. At any rate, Pilates helps to maintain muscle since it’s a form of resistance training. Many Pilates exercises incorporate the full body or, at the very least, a single Pilates class will typically ensure that you work all your muscles at different times.

Still, certain muscle groups tend to take precedence. Pilates is highly focused on alignment, posture, stability, and moving with integrity, which ends up targeting the core (front and back body), glutes, and in some ways, mobility.

The Benefits of Pilates for Muscle Development

Those who are new to Pilates may find that they build muscle at the start—namely since they’ll target muscles they’re not used to activating—yet they may end up hitting a plateau without adding that extra oomph. Pilates offers countless benefits for your body—not to mention your mind, health, and overall sense of well-being. Yet in most cases, it typically won’t suffice to adequately build muscle. In order to increase muscle mass, you need to continuously level up with added resistance or weight, which involves a process called hypertrophy.

Per the National Academy of Sports Medicine, hypertrophy is “the enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension … [which] is characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins (myofilaments).” In simple terms, increased tension causes muscle fibers to tear, and the body will then fuse those fibers back together with new muscle cells to build muscle mass. So, unless you’re consistently increasing resistance with your Pilates regimen, you’re more likely to maintain, rather than gain, muscle.

But just because Pilates isn’t the ideal workout to build muscle, it doesn’t mean that you should skip it if you want to bulk up. In fact, Pilates offers several benefits that can complement muscle development, including:

Increased muscle strength
Improved endurance
Enhanced flexibility
Better posture and balance
Greater body awareness

These perks can facilitate longer, more effective workouts—including if you choose to do standard weightlifting—all the while providing functional benefits for your body. Sign up to get on the morning exercise benefits training!

Looking to Start Pilates Classes in the Upper East Side Area?

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 2/6/24 TJ B 2/6/24

Pilates and Feet

The human foot is a marvel of biological engineering, comprising 26 bones – that's about a quarter of all the bones in your body! With 33 joints formed where these bones meet, the foot is a complex network. The presence of so many joints means there are many points where movement occurs, and with movement comes the potential for wear, tear, and various forms of stress. However, mother nature has been thoughtful in designing these joints, equipping them with a robust support network of ligaments, muscles, and arches.

Ligaments provide stability:

Ligaments are the tough bands of fibrous tissue that connect bones to other bones. In the foot, they are crucial for maintaining the structure and alignment of joints, thereby providing stability. We want stable foundations, right? These ligaments prevent excessive movement that could lead to joint injuries, ensuring that the foot can withstand the demands of daily activities and more strenuous exercises.

Muscles facilitate movement:

Muscles in the foot and the lower leg work in harmony, showcasing the interconnectedness of the kinetic chain. The intrinsic muscles, nestled within the foot, play a critical role in fine-tuning movements and maintaining the arches. Meanwhile, the extrinsic muscles, originating in the calf area and connecting to the foot through tendons, govern larger movements, such as flexing and extending the foot. That’s right – some of your foot muscles are actually located outside your feet! This reveals a fundamental truth: examining foot health also means considering areas beyond the foot itself, just as addressing back health often involves looking at foot health as mentioned previously.

This dynamic relationship underscores the kinetic chain principle we’re trying to drive home, here the functionality of one part is intricately linked to another. The extrinsic muscles, situated in the ankle and calf, demonstrate that issues in the foot can have repercussions in the lower leg, and the reverse is also true. The well-being and efficiency of these muscles are vital not only for foot-specific movements but also for the overall coordination and balance of the lower body. This is especially crucial for activities like walking, running, and balancing, where seamless interaction within the kinetic chain is essential.

Key Functions of Intrinsic Muscles:

Toe Movement: They facilitate movements such as toe flexion, extension, abduction, and adduction.

Arch Support: By supporting the foot's arches, they play a pivotal role in shock absorption and weight distribution.

Stability: These muscles enhance the stability of the foot, aiding in balance and providing a solid base for larger movements.

Key Functions of Extrinsic Muscles:

Movement Control: They are primarily responsible for the powerful movements of dorsiflexion (raising the foot) and plantarflexion (lowering the foot).

Stability in Motion: These muscles contribute to the stability of the ankle joint, essential during dynamic activities like running or jumping.

Energy Efficiency: Extrinsic muscles play a role in energy conservation during movement, utilizing the stretch-shortening cycle for efficient force production.

Arches absorb impact and distribute weight.
The foot's arches play a critical role in how we move. These arches, formed by the bones' arrangement and supported by ligaments and muscles, help absorb the impact from activities like walking or jumping. They also distribute weight across the foot, which is crucial for maintaining balance and providing a stable foundation for movement. The health and integrity of these arches are vital for overall foot function.

Three arches of the foot:

Medial Arch (Inside of the Foot)
This arch runs from the heel to the ball of the foot along the inside edge. It's the most prominent and is crucial for absorbing shock when your foot hits the ground. The medial longitudinal arch helps in distributing body weight during standing and walking, playing a significant role in how we adapt to various surfaces.

Impact Up the Chain: A well-functioning medial arch can prevent excessive inward rolling of the foot (overpronation), which can lead to knee and hip alignment issues.

Lateral Arch (Outside of the Foot)
Lower and less pronounced, this arch runs along the outer edge of the foot. It provides balance and support, particularly when walking on uneven surfaces. The lateral arch works in conjunction with the medial arch to distribute weight and absorb impact.

Impact Up the Chain: A strong lateral arch supports the outer foot, helping to maintain balance and preventing excessive strain on the outer leg muscles.

Transverse Arch (Across the Middle of the Foot)
This arch is located across the midfoot, formed by the cuboid, cuneiform bones, and the bases of the first to fifth metatarsal bones. It is crucial for maintaining the foot's flexibility and assisting in weight distribution across the forefoot.

Impact Up the Chain: The transverse arch helps in stabilizing the foot and plays a role in efficient toe-off during walking or running, affecting the overall gait and posture.

This intricate system works together not just for the well-being of your feet, but also for the overall biomechanical harmony of your body, as we’ve already mentioned. Luckily, Pilates has many exercises to help maintain this intricate and connected system!

Looking for the Best Manhattan Pilates Studio?

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 1/25/24 TJ B 1/25/24

Pilates’ Work with dancers, Stand Up, Sculpt & Get Toned

Inspired by Joseph Pilates’ work with dancers, Control sculpts your legs and glutes as you experience a whole new way of incorporating Pilates principles while standing up at the Springboard! The Reformer, gliding discs, fitness ball, and free weights are used to keep your body guessing and getting stronger with every class. Integrating functional, standing movement into your Pilates practice increases strength, balance, stability, and control in ways that will enhance your everyday life. This class puts “fun” into functional training!

Pilates’ work with dancers, Stand Up, Sculpt & Get Toned

Dance is an incredible opportunity for children, as it gives them physical strength, a way to express their emotions, and opportunity for growth and experience in performing. While dance classes focus on physical fitness and fortitude as well as flexibility and technique, it’s important to exercise daily and pursue other forms of physical conditioning to increase strength and reduce the possibility of injury. Enrolling your young dancer in Pilates is an excellent way to boost his or her energy and vitality for dance. Chaise Fitness is proud to offer Pilates classes for all of our dancers so they will be well-rounded artists in their dance craft. If your son or daughter is currently taking dance classes, consider enrolling him or her in Pilates today!

Pilates Basics

If you’re unfamiliar with the practice of Pilates, the strength training exercises were created by Joseph Pilates in the early 1900’s. The small, precise movements were designed to strengthen the body, reduce the possibility of injury, and rehabilitate damaged muscles. He worked closely with George Balanchine, a famous Russian dancer who founded The School of American Ballet and quickly gained a reputation in the dance world for his exercise methods. Pilates as a whole is an excellent form of exercise due to its low impact on the joints and concentration on the core, thus creating a strong back and midsection from where all movements originate. Many dancers use Pilates every day to keep their muscles and core in excellent shape, so their craft is always being improved.

Benefits of Pilates for Dancers

As mentioned above, Pilates is a perfect way for aspiring dancers to protect themselves from incurring injury due to muscle weakness or low range of motion. Pilates focuses on fluid, controlled motions, which is an ideal method for dancers, and many of the movements are mirrored in their classes. Those who struggle with hypermobility and flexibility appreciate this exercise method as well, because the motions and movements are meant to strengthen the muscle groups to increase control and precision so that students won’t injure themselves by overstretching or over-extension. The dancer can apply the control and range of motion to their classes so that mistakes that may have been made previously will be fixed. Pilates also fosters greater flexibility, and as the individual practices the motions and exercises, strength and control will also be increased so that the dancer will be able to decrease the possibility of injury due to muscle weakness or stiffness.

Core Stability

Sure, everyone is always trying to achieve abs of steel or that attractive six-pack, but core strength is vital to a dancer, and without it, he or she will struggle to complete moves and gestures with control and precision. Pilates is perfect for strengthening the core and back. As a dancer continues to take the exercise method, his or her core is strengthened, giving the artist more control over leaps, turns, and complicated combinations. A strong back is also vital to a dancer’s success as it provides better posture and brings a greater range of motion to the spine and arms. Understanding how muscles are linked and directly affect each other helps a dancer to focus on smaller groupings, so that specific areas that need strengthening can be worked on and the surrounding muscles that may have been working overtime to pick up the slack can rest.

Pilates’ work with dancers, Stand Up, Sculpt & Get Toned

If you’ve ever gone to a ballet or dance performance, you’ve probably noticed that most dancers are small, thin, and lithe. Obviously, you won’t see a ballerina in a gym pumping barbells or doing squats on a weight machine. Bulky, defined muscles aren’t a dancer’s desire or aesthetic, which is why many don’t prefer to do strength training. Pilates is a wonderful exercise and strengthening option for dancers because it builds long, lean muscles.

The exercise method continuously stretches the muscles, so that the muscle strands build longer rather than create bulk. Pilates also increases and builds technique, as it focuses on graceful and fluid movements that are the basis for many dance genres. As a dancer continuously commits himself or herself to the method, he or she will grow muscle memory and strength so that the technique and precision of his or her art is increased.

Pilates is vital to a dancer’s career and success because it lays a groundwork of strength, muscle connection, and coordination for the dance art to build upon and thrive. The exercise method will create an equilibrium of muscle awareness and control that is extremely vital to any artist looking to continuously improve his or her technique and range of motion. A dancer can only benefit from adding Pilates into his or her daily exercise routine.

Pilates is the perfect accompaniment to ballet, jazz, tap, or any other form of dance. Vital to a dancer’s success, Chaise Fitness recommends the exercise method to any aspiring dancer. If your son or daughter is interested in beginning dance classes at our studios, consider enrolling him or her in Pilates as well. Contact us today for more information!

Check Out ChaiseFitness Today

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 1/18/24 TJ B 1/18/24

Pilates Modifications

Pilates shouldn't be painful for beginners so don't be afraid to use modifications offered for the exercises. Bent knees versus straight legs, head and neck support, and moving at a slower pace are all acceptable modifications. A Pilates teacher will tell you that the number one thing is not to get hurt. Listen to your body and if something feels off or too strenuous, modify or skip that exercise.

Pilates Modifications

One of the great things about Pilates is that it can be practiced every single day, and even a beginner can jump into daily practice. You may want to mix up your workouts and take an easier class one day and a more challenging one the next day. Alternatively, you can choose a class that focuses more on the abdominals one day and glutes the next. The beauty of Pilates is that in using your entire body, you have many directions and options with over 500 exercises in the repertoire from which to choose.

The Core

Although Pilates is known for core work, it is a full-body workout. While you may be focusing on your core, your arms and legs are also being trained with Pilates exercises. Pilates is an incredibly dynamic movement practice that incorporates your breath, balance, and focus with strength and flexibility training.

Time

Many people like to schedule their Pilates practice for first thing in the morning so that nothing gets in the way and their bodies are ready to take on the day. Other practitioners like to end their day with Pilates, as it is a great way to wind down and undo all the stresses of your day. Listen to your body to figure out which time of day works best for you.

You are never too old to begin your Pilates practice. If you are 60+ years and active, you are ready to start! If you have any pre-existing conditions or have not been active for a while, we recommend you consult with your doctor before beginning any new exercise. It's never too late to learn to move your body more efficiently and with Pilates, you can regain your strength, flexibility, and mobility. Remember, take your time. Pilates requires focus, attention, deliberate movement, and staying aware of your body. Err on the side of caution, slow down, and modify exercises as needed. By practicing regularly, you will begin to feel the positive impact of Pilates.

Pilates Modifications

Practicing beginner Pilates at least twice a week is enough to notice a difference in your strength, flexibility, and balance. If you feel great and love your Pilates practice from the start, feel free to add a third day to your weekly routine. Listening to our bodies is sometimes something we have to relearn as we grow up. Remember that our bodies show up for us differently each day. This is true of children, teenagers, young adults, a forty-year-old, and even you. Allow Pilates to do its job for your body by meeting it wherever it is on any given day.

ChaiseFitness Pilates Studio in Upper East Side

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 1/11/24 TJ B 1/11/24

Beginning Pilates

Pilates is a mind, body, and spirit practice that incorporates stability and mobility work primarily focused on using core (abdominal, back, and glute) muscles. Those new to Pilates can begin with home practice and Mat Pilates videos and books are widely available. Home practice is safe for anyone generally free of injury or chronic back pain. While beginners can also benefit from taking in-person Mat or Reformer Pilates classes with a trained teacher, many teachers encourage homework between classes.

Beginning Pilates

If you have room for a mat, you have room for Pilates. Practicing Pilates at home requires no more than a flat surface and a Mat or even just a rug. Small props including the Magic Circle, Overball, Theraband, and head supports may be added to the mix, but they are not necessary to begin practicing Pilates. If you have the space and would like to explore Reformer Pilates, it is possible to purchase Pilates equipment. The AeroPilates Reformer is a popular option given it is less expensive than traditional studio Reformers. While practicing on an AeroPilates Reformer at home is safe and effective, we recommend first working with a Pilates teacher before beginning your home Reformer practice. Reformer Pilates is a nice addition to a Mat work, but it is not necessary to begin your Pilates journey.

Resources

There are many great resources such as books and videos to assist you in your home Pilates practice. Choose teachers and visuals that are easy to follow and comprehend. Online streaming services like Chaise Fitness are also a great way to find a variety of classes with well-trained teachers at all levels. In fact, many well-known Pilates teachers are Chaise Fitness members, who practice with our classes and learn new teaching skills. One great trick is to watch a class at least once before taking it, allowing you to get a handle on the pace, the exercises, and language. You can also try individual exercises separately to improve your form before taking the entire class. One of the great things about Chaise Fitness is that with a low monthly fee, you have unlimited views of any class you choose. The classes are always there for you, anytime!

Practice makes perfect

Practicing Pilates from home offers some huge benefits including cost, availability, and time management. You can practice Pilates on your schedule and free yourself of traveling to and from a studio. Feel free to move at your own pace, repeat exercises that you want to improve, or try sequences that simply feel good. We recommend practicing at least twice a week and making it a point to keep those appointments. Don't get distracted by other noise in the room. If you can close the door to the rest of your household, do it, and allow yourself to focus on your practice. You may also want to take a private session from a Pilates teacher to get started or periodically check your form and advance your practice. Stream videos, take notes, and create your own Pilates routine. Enjoy the time and notice every bit of progress.

Start Your Pilates Journey at ChaiseFitness

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 1/4/24 TJ B 1/4/24

Pilates for a New You

If you're new to Pilates, you've probably noticed the instant boost to your physical and mental well-being. This can make it extremely tempting to do Pilates workouts more and more frequently. However, there’s a sweet spot between doing too much Pilates and not enough.

Pilates for a new you

Beginners should do 1 to 3 Pilates workouts per week to see results. Research shows improvements in balance, strength, and pain reduction with one to three Pilates sessions per week. Two days per week is better than one, and three is better than two.

Even though you won't have a barbell or dumbbell in your hands, Pilates is considered a form of resistance training that taxes your muscles, so resting is important. Keep reading to learn what makes this form of exercise perfect for anyone, and how you can start your Pilates journey today, from the comfort of home.

Pilates is a great form of exercise for beginners and the physically fit alike since the intensity of Pilates can be easily modified. Consisting of low-impact exercise and stretching, it's ideally suited for individuals just beginning their fitness journey or those undergoing rehabilitation from injury or surgery.

Just because Pilates is a safe form of exercise (low risk of injury), that doesn't mean it sacrifices benefits. Quite the contrary.

Pilates helps improve posture, balance, flexibility, and strength. These are all fantastic reasons for anyone to take up Pilates, but there are three unique benefits of Pilates that make it truly appealing to anyone's fitness program. Let's look at all three in detail.

1. PILATES IMPROVES QUALITY OF LIFE

Women who aren’t on a fitness plan see a boost in their quality of life when they begin Pilates training, according to a study published in The Journal of Sports Medicine and Physical Fitness. Half of the women in the study did Pilates twice per week for 8 weeks. The other half continued to be inactive. By the end of the 8 weeks, women who participated in Pilates twice per week had better endurance, could walk further, and reported a higher quality of life. Keep in mind that these improvements required only 2 sessions per week for 8 weeks. That’s right, 16 sessions total to see results!

2. PILATES BOOSTS YOUR IMMUNE SYSTEM

If you find yourself frequently getting sick, particularly in the winter months, Pilates can help. A Brazil study asked a group of physical education students to participate in Pilates training and measured the effect it had on their immune systems. The researchers found that after 8 weeks the women who performed Pilates had better immune function than those who didn’t. There were other medical benefits to Pilates as well, such as reduced depression and anxiety, as well as the effects that the menstrual phase had on their mental health.

3. PILATES REDUCES BACK PAIN

Many people who begin Pilates are looking for ways to reduce pain. Perhaps their doctor suggested trying Pilates as a way to strengthen their core muscles, or because it improves posture and flexibility. For someone who may have lower back pain, it’s hard to start a workout program.

If that sounds like you, you might have some anxiety that exercise will cause more pain, particularly if you’re lifting weights or running. Pilates is the perfect solution to this since it's gentle enough to accommodate your back pain, but it’s challenging enough to strengthen your core and help you rehabilitate.

There's medical evidence that you can reduce your back pain through Pilates. A study published in the Brazilian Journal of Physical Therapy found that people who did Pilates twice per week reduced their back pain faster than those who did it once. People who did three sessions per week had roughly the same benefit as people who did two.

Regardless of whether you did Pilates once, twice, or three times a week, the study found that all groups noticed a reduction in pain immediately after starting the Pilates program. The researchers also note that there wasn’t a big difference between the groups in terms of how quickly the participants' pain was reduced. By the end of the study, most people were cured of their lower back pain.

If you're on the Pilates train after that, you might be wondering how to get started. Below, you'll find a custom-tailored Pilates workout for beginners to do at home.

Splitting Pilates workouts into roughly two groups, mat Pilates and reformer Pilates, beginners should start with mat Pilates at home. Mat Pilates requires little to no equipment, whereas reformer Pilates requires a machine, making mat Pilates far more conducive for at-home workouts.

Reformer Pilates provides better results when you have an instructor to guide you through the workout in person, so save that for a studio visit.

To do the mat Pilates workout below, all you need is your body weight - mats are optional. Let's get started.

AT-HOME PILATES FOR BEGINNERS: 5 EXERCISES

This Pilates routine is built specifically for at-home beginners. Try doing the following five exercises three or more times per week.

EXERCISE 1: SINGLE-LEG CIRCLES

Step 1: Lie on your back with both legs out flat. Lift one leg up, keeping your knee straight.

Step 2: Draw circles in the air with your elevated leg, keeping your knee straight and toes flexed.

Step 3: Complete 10 circles in one direction, then 10 in the other.

EXERCISE 2: SIDE KICKS

Step 1: Lie on your side with your legs straight and stacked on top of each other. You can support your head with your bottom hand.

Step 2: Lift your top leg as high as you can without rolling your hips backward or forwards. Keep your knee straight as you lift.

Step 3: Lower the leg back down. Repeat 10 times, then roll over and do the same thing on your other side.

EXERCISE 3: SINGLE-LEG STRETCH

Step 1: Lie on your back with one leg lifted towards the ceiling and the other leg flat on the ground.

Step 2: Lift the leg on the ground slightly so that it’s hovering over your mat. Keep both knees straight.

Step 3: Reach up and grab the calf or ankle of the elevated leg with both hands, flexing your abs and lifting your head and shoulders off the ground as you do so.

Step 4: Keep your head and shoulders off the ground and switch legs, dropping the higher leg and lifting the lower leg. Grab the elevated leg with both hands.

Step 5: Repeat for 10 reps on each leg before relaxing back to the ground.

EXERCISE 4: ROLL UP

Step 1: Lie on your back with your arms reaching toward the ceiling.

Step 2: Flex your abs and sit up slowly, with control.

Step 3: As you sit up, reach your arms towards your feet. Continue to reach forwards until you feel a stretch in your hamstrings and back.

Step 4: Lie back down slowly and with control. Repeat 10 times in total.

EXERCISE 5: PUSH-UPS

Step 1: Start in a push-up position with your elbows and knees straight. Place your hands directly under your shoulders.

Step 2: Keeping your spine flat and body in a straight line, lower yourself towards the ground.

Step 3: Before you hit the ground, press back up to the top of the push-up position while keeping your body in a straight line.

REMEMBER, BEGINNERS DON’T NEED PILATES EVERY DAY

After learning about the benefits of Pilates and trying it for yourself, you might want to start doing it as often as possible. Resist the urge for optimal results - and don't forget you only need to go two or three times per week to see improvements. After that, there are diminishing returns. You can even do Pilates once per week and see results if that’s all you can manage.

If you can’t make it to a studio to learn from an instructor, you can do Pilates from home, since there are so many exercises that require only the weight of your body and a comfortable surface to lie on. Expect to see an improvement in your quality of life, strength, balance, flexibility, and even mental health when you start Pilates.

Looking for a Pilates Studio in Upper East Side?

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 12/26/23 TJ B 12/26/23

A Heartfelt Partner Pilates Program for Partners

A heartfelt Pilates program for partners helps to keep each couple focused on fitness goals and accountable to each other. Pilates is a great form of exercise to do together. It is adaptable to different levels of fitness and many of the exercises are great for couples.

Schedule your date

When working with a partner, the first thing to do is decide on a schedule for your workouts. For busy hectic schedules, this quality time with each other benefits the mind, heart, and body. Prioritizing your workout can be in the morning before work, a quick lunch time workout, or a dinnertime date at a nearby fitness center. Next, plan your fitness goals and select the exercises that work great for two people. Pilates is great for couples because the intensity and focus is mind, body, and spirit. As the core is strengthened, so is the breathing deeper. Deeper breathing is calming and increases the sharing of being in the moment together.

Double up on equipment

If you are working out at home, you need to double up on essentials like mats, blocks, and bands. It is more fun to work on the same equipment at the same time.

Never Compete

Competition leads to resentment and arrogance. The goal is to encourage the best from each partner. It is okay to prompt corrections so that performance is improved. It is not okay to pick over each other’s execution of the exercises. The goals is always to be the best you can be and to improve communication and fitness.

Set Independent Goals

Each partner will have different strength, fitness levels and endurance. Set independent goals for each partner. The overall goal is to show up and support each other.

Think of your Pilates workout as a date

The best dates are when a couple is fully engaged with each other. Having a Pilates date five or three times a week will pull you together and strengthen your relationship not just your core. Consider a Valentine’s Day kick off with some classes at Chaise fitness. With the right mindset, Pilates can be a romantic experience that strengthens the relationship.

ChaiseFitness Pilates Studio in Upper East Side

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 12/21/23 TJ B 12/21/23

Pilates During the Winter, Start Mobilizing

Winter decreases your walks outside and the overall activity. Everything warm and cozy, encourages immobility and snuggling. Pilates will mobilize you during the winter months.

Pilates during the winter

You’re finally heeding the advice of your friends and physician regarding the countless, scientifically backed benefits of a Pilates practice: increased flexibility, endurance, and improved posture. While Pilates may seem intimidating at first, we’re here to explain the key principles to follow and mistakes to avoid. Whether you’re on the Reformer, Mat, or other Pilates apparatus, we want you to enjoy your first Pilates class while avoiding injury.

Prepare for Class

What should you bring to Pilates classes? If you are taking a Reformer class, you may be required to wear sticky socks with rubber grips on the bottom. Check with your studio's policies – you may have to purchase them at the studio if you do not bring your own. If you’re taking a Mat class, you likely will not need socks.

What should you wear to class? Your ability to focus on the exercises and your teacher’s ability to see what you’re doing rely heavily on what you wear. Think of the last time you were in a business meeting in an uncomfortable outfit – you probably were not able to focus on the subject matter at hand. Dress for Pilates in clothes that are comfortable, but not too baggy, as your teacher will be looking for your pelvic and spine alignment. Choose pants that have stretch. Avoid zippers, pockets, or anything that might get caught in equipment.

Move slowly and intentionally

Joseph Pilates originally called his method Contrology, the study of control, so maintaining your teacher’s intended pace with control is key. More often than not, you will likely move slower than you might like, or than you think you should move based on other exercise modalities. The turtle wins the Pilates race. Avoid using momentum and know that moving at a stable, slower pace requires your stabilizing muscles to fire, and that is what makes Pilates so good, and so difficult!

Breathing with Intention

Most often in Pilates, you will be breathing within the diaphragm and ribcage with as little movement in the abdominals as possible. The focus should be on using breath to expand the ribcage laterally (outward and sideways) rather than vertically. Deep intentional breathing releases stress and relaxes tension.

A good way to get a feel for Pilates breathing is by placing your hands on each side of your ribcage. As you inhale, visualize your ribcage gliding apart. As you exhale, visualize your ribcage knitting back together. Alternatively, imagine you have a heavy weight right on top of your torso (like an x-ray mat you would wear at the dentist), so that when you breathe, your chest is only able to expand outward, not upward. The nuances of Pilates breathing may be hard to execute at first, so make sure you are breathing as you learn the repertoire and the lateral breathing will come in time.

Control your head

In Mat Pilates, you will likely be asked to lift your upper chest and back off the Mat, requiring you to keep your head lifted too. To avoid stressing the neck, gaze slightly forward and up, with your chin in a position where it could hold an orange between your chin and chest. This chest lift position is repeated throughout Pilates. It's normal if you initially have trouble holding your head up. You will eventually gain enough strength to execute these forward flexion exercises without neck strain. Take breaks or use a small pillow if you feel discomfort.

Relax shoulders

When you’re focusing on strengthening muscles in the body, your shoulders are often the first to tense up in response, bunching up at the ears and closing the upper torso inward. Remember that laterally expansive, ribcage breathing? Visualize your shoulder blades gliding down the back to lengthen the neck. In most exercises, thinking of rolling your shoulders up, down, and then back helps put them in the ideal place for movement.

Abdominal Strength for Abdominal Stability

While most exercises start from the feet up (generally because you’re standing), Mat Pilates and Reformer Pilates all start from the center outward. Pilates teachers often refer to your abdominals and core as the second spine.

Abdominal strength and abdominal stability are not necessarily the same thing. You can gain abdominal strength by doing a thousand crunches per day, but that abdominal strength will not necessarily ensure that your torso is in proper alignment with your pelvis in a standing position. Your abs could be nice and strong, but totally off center, which ends up taxing your spine and lower back! Pilates' focus on deep abdominals will create stability and strength.

Lift Pelvis

In class, you will probably hear cues like “tuck the tailbone under” and “scoop the abdominals." While these cues can be hard to follow at first, they are important in executing proper form of the exercises. Essentially, you do not want to compromise your back when you engage your abdominals, so be sure you aren’t sinking down in your spine when you pull in your abdominals or tuck the tailbone. Keep your back long; some teachers call this a lifted C-curve, but the “lifted” part will become second nature to you.

To ensure your pelvis is “tucking” correctly without compensating the integrity of the rest of your core, use the B-Line Method (often referred to as the bikini line or belt line). With your fingertips, find the place 2-3 inches below your belly button. Now, keeping the ribcage in direct alignment over the hipbones, engage your core to pull away from your fingertips. When in doubt, lift, don’t tuck!

The Studio is a Safe Space

When in doubt, always ask. Your teacher is there to guide you! Be patient with yourself. Pilates is a very specific method of muscle isolation and extensions that sometimes feel like tongue twisters for the body. You may find it helpful to familiarize yourself with the common Pilates terms or arriving at class 15-25 minutes early to voice your concerns with the teacher. The most important part of Pilates is to have fun mobilizing during the winter.

Start Your Pilates Journey at ChaiseFitness

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 12/15/23 TJ B 12/15/23

Working Off the Cookies, Cakes, & Candy of the Holidays

Holiday time is when I am most tempted by sugar. I find myself eating cookies or chocolate Christmas trees to give myself a boost from the holiday induced fatigue. Also, cookies taste really good! Weaning yourself off sugar can be hard. Yet, if you have a serious sugar addiction it’s important to bring attention to the problem. Sugar can be a factor in diabetes, obesity, and neurological decline. It also is terrible for your skin as breaks down collagen and can cause early ageing. Here are some tips to help you start New Year off right. Side note, never start a radical diet change if you are in the midst of a big life change such as starting a new job or going through an emotional crisis.

Do not keep sugar, sugar substitutes or white foods in the house.

Throw away all sugar. Do not substitute with sugar free treats or sweeteners, as they stimulate your palate towards sugar. Stevia will keep your mind and taste buds locked on sugar. Lose yogurt with sugar, white pasta and white bread and crackers. This also feeds the sugar monster as it quickly converts into sugar in your bloodstream.

Eat fruit: any fresh fruit is wonderful.

Organic is best, especially if eating the skin. Berries, pears and kiwis are all low sugar. For non-berry fruit, choose no more than 3 pieces of fruit a day while in this transition. If the fruit has skin, like an apple make sure and eat it as it contains good fiber.

Side note: It is important not to have juice while you cut out sugar. This means no fruit juice or vegetable juice. When you juice, you lose fiber, which helps slow down the sugar consumption.

Stress

Get to the bottom of your craving: is it stress, and are you low in serotonin or dopamine? Or maybe you are lacking something in your nutrition. If you are a woman that craves chocolate, you may need more magnesium. Chocolate has magnesium so we gravitate towards chocolate to fill that need. If you suffer from yeast infections or you’re a beer-guzzling guy you might have too much yeast in your system. Yeast feeds off sugar and can increase sugar cravings greatly.

Balance

Social and work life: when I worked at an elementary school there seemed to be a birthday cake every week in the classroom. I made a rule by myself the first day of work. Never eat cake. For me one taste of cake can lead to a sugar-eating binge. Office parties and other events can make it hard to say no. Grab a glass of seltzer and know it gets easier.

Avoid Sugar

Give up your sugar related activities: I know this may be a hard one if you have children in the house. Have a friend or babysitter host the cookie baking party or take the kids out for ice cream. You are not available. Distract yourself away from the sugar: in the first week of giving up sugar nothing is going to be a good substitute. The fruit can help the sugar withdrawal from feeling so extreme and give your thyroid a gentle boost. But let’s face it, fruit is not Ben & Jerry’s. Call a friend on the phone as you walk by your favorite bakery. Find a fixer-upper project around the house. Dive into a good book or podcast.

Culture

Cultural Contact: it’s important to surround yourself with other like-minded people. It’s really hard to get out of sugar if your roommate is bringing home chocolate every night. Just by going to a Pilates mat class and seeing other people working out can keep you going. So can being around books and online groups such as blogs, magazines and you-tube videos that support a non-sugar lifestyle.

Check Out ChaiseFitness

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 12/6/23 TJ B 12/6/23

Kicking Sugar & Pilates

Another way to deal with sugar cravings is to exercise regularly. Research says that exercising at high intensity can help control appetite. This effect can help reduce the appearance of cravings for sweet foods. Research has also shown that both a single session of high-intensity interval training and a 12-week high-intensity aerobic exercise program can reduce preferences or appetite for high-calorie junk foods. Similar effects are seen when people engage in moderate aerobic exercise or Pilates training.

Kicking sugar and Pilates

For some people, you may find after giving up sugar you can slowly over time bring it back in moderation into your life. Sugar may no longer hold the power over you as it did. For other people who have an addiction to sugar, it is best to abstain. If you wish to cut down on sugar or take it out of your life entirely here are some rules to follow.

Do not keep sugar in the house. Halloween, trick or treat, and Hanukkah candy result in late night snacks. Instead, offer the children to trade in the candy for a prized new toy. Party stores have bulk toys at affordable rates, and leftovers can go in the closet for next year instead of on your hips this year. During the holidays, re-gift candy and cookies to neighbors or friends or just throw them away.

Alcohol

Alcoholcan weaken your willpower and lead to a sugar-eating binge. It might make sense to give up booze the first month or two you are giving up sugar. Should you choose to keep drinking, avoid cocktails if they have sugar, tonic water and diet sodas. Remember it’s important not to use sugar substitutes. You are trying to retain your mind and taste buds away from sweet. Choose vodka and juice or a dry glass of wine instead.

So, ounce per ounce, wine tends to have higher calories than beer, but this statistic can be wildly misleading. Wine tends to be consistently around 120 calories per serving, while beers can range from 55 calories per bottle to well over 300.

Yeast

If you drink beer or wine, you may crave sugar due to having too much yeast in your system. Yeast feeds off sugar and thereby increase your craving for sugar. This usually presents as feeling bloated or gassy, have a beer belly, athletic foot, and dry flaky skin and for ladies’ Candida infections. If this sounds like you, cut out all yeasty foods, drinks and sugar from your life by going gluten free. Also, take a high quality probiotic.

Triggers

Recognize situations or foods for “hidden” triggers. Eating really savory food may over stimulate your palate. In turn you will crave sweets. Brush your teeth if at home or request lemon water at a restaurant to cleanse your palate. High carbohydrate foods such as bread, cereal, and granola may also trigger you to eat sugar. If you find that to be true for you, then take out of diet while getting over sugar.

Office Parties

Create your own Rules. Always bring crudité and Hummus to the office parties so that you can munch in a healthy manner. “Never eat the cake.” In offices there was always leftover birthday cake in the break area from all the birthday celebrations. What “rule” do you need to create to stay true to yourself?

Goal setting

Checking In with your goal. My goal is to stop eating sugar. It is important to check in with yourself and make sure you are keeping your promise to yourself. The minute you start keeping your promise and stop self-betrayal is when personal healing can begin.

I arrive at work and there is morning coffee and doughnuts out for our meeting. I pick up a doughnut and then say to myself. Is what I am doing right now supporting my goal? No. I put down the doughnut and walked away.

I am hungry as I walk through the supermarket. I picked up a bag of cookies and put them in the cart. Once I am home, I had already eaten half the bag. I say to myself. Is this checking in with my goal? No. I throw the rest of the bag away and take out the trash. I tell myself next time I will not grocery shop hungry.

After Sugar addiction

If you feel like are in a place to allow sugar into your life here are some tips so not to overeat sugar. Eat healthy fats, such as nuts, avocados and salmon to help soothe your nervous system. Being grounded in your body is important to overcoming addiction which is why taking a Pilates can help. Eat fresh fruit during an afternoon slump or anytime you need a boost of energy.

When buying chocolate, make sure it is 70% or more dark chocolate. I know this sounds wasteful, but I throw half away if unable to giveaway. If at a restaurant, and have a glass of wine, do not have dessert. It’s one or the other as wine has sugar too. Only eat sugar on very special occasions. If you have sugar once that week do not have it again. With the changing of the seasons, it is a wonderful time to let go of your sugar habit.

Come to ChaiseFitness for the Ultimate Pilates Experience

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

NYC Pilates Studio

TJ B 11/27/23 TJ B 11/27/23

Why You SHOULD Exercise During the Holiday Season!

The holidays will soon be here, which for many means getting together with friends and family, attending holiday events, and dining out often. However, they can also bring extra stress, a sleigh’s worth of excess calories, and numerous disruptions to your schedule. How can you make it through the holidays stronger and better than ever? One way to accomplish this feat (no holiday miracles necessary) is to maintain physical activity during the holidays. Exercise is a great remedy for stress. Counterbalance the eggnog and fatigue that often accompany a day of frantic shopping. Following a few exercise tips during the holidays can add a little extra cheer into your holiday season.

EXERCISE HELPS YOU MANAGE EXCESS CALORIES

The holidays go hand-in-hand with excess eating and drinking. Between sneaking extra candy bars from your kid’s Halloween bucket to sitting down for a massive Thanksgiving feast and grabbing an extra serving or two of eggnog at the office holiday party, it’s easy to load up on calories. Even when you aren’t chowing down at Thanksgiving (3,000 calories on average) many sweater-weather days are filled with celebrations and family meals so it’s easy to drink more alcohol (120 – 300 calories per drink) or grab an extra serving of dessert (400 – 800 calories per serving).

While exercise may not be able to burn away all the extra calories you eat during the holidays, it can help you manage the fallout and even check some of your guilt. One of the biggest benefits of exercise during the holidays is that you can let yourself indulge a bit without seeing all that indulgence bog you down from reaching your overall health goals.

Exercise Tips During the Holidays: Short on time but want to burn a lot of calories? Try a high-intensity interval training or HIIT class. Many HIIT workouts can be done either in the gym or at home, so you can squeeze in a sweat no matter where you’re celebrating.

EXERCISE CAN HELP YOU COMBAT HOLIDAY STRESS
Beyond the good cheer of the holiday season is a lot of stress. You may need to fly across the country to see your family or spend your nights shuttling your kids to their holiday recitals. Then there are multiple shopping trips spent picking up those few last-minute presents your favorite online retailers can’t fulfill in time.

Managing holiday stress is difficult. An APA survey found 61% of respondents reported feeling stressed sometimes or often during the holidays. This stress, according to the survey, falls disproportionately on women who “take charge of planning many holiday celebrations, particularly the tasks related to preparing meals and decorating the home.”

While burning calories at the gym is all well and good for fitting into your favorite ugly holiday sweater, the real importance of exercise during the holidays may be what it can do for your emotional and mental health. According to the Mayo Clinic, virtually any form of exercise, from aerobics to Pilates to yoga, can act as a stress reliever. Moving helps release endorphins (a.k.a. feel-good neurotransmitters) in your brain and helps protect you against the negative effects of stress, which can cause cardio, digestive, and immune problems.

Come to ChaiseFitness This Holiday Season

At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in the Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.

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