Fitness Feature: Pilates

Posted on Jan 25 2017 - 6:00pm by Samantha Clark
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Pilates, developed by Joseph Pilates in the 1920’s, is known to increase muscle mass, reduce body fat and strengthen and tone the body. In addition, it enhances lung capacity, improves circulation and aids in posture correction.

Moreover, it entails a mind, body connection that allows you to truly focus on the task in hand.

It’s a holistic practice, that when accompanied with your other exercise programmes can ensure enhanced strength, greater flexibility and overall improved health.

The Method:

Here’s a pilates routine you can practice to enhance your pelvic floor either out and about or at home:

Work: Seated in your work chair, or standing

  • Squeeze your buttocks tightly which will tilt the pubic bone forwards
  • Pull your abdominals in tightly
  • Press your lower back into the chair back
  • Lift your rib cage
  • Pull your shoulders back and down
  • When seated and pausing, wrap your arms around the chair back and clasp your hands together
  • Lift the chin slightly into neutral position
  • When driving or typing; squeeze your shoulder blades together taking care not to arch the back (you may need to adjust your driving position)
  • When using your cell phone lift it to eye level, try not to lean over it
  • When urinating try to stop the flow of urine 3 times during mid flow


  • All of the above can be applied, but obviously with the privacy of your own home you can repeat the above but whilst lying on the floor with knees bent and soles of the feet on the floor
  • From this position nod your head placing your chin to your chest. Look at the pubic bone, arms straight by your side an inch off the floor and hold this position for 15 seconds. Repeat 3 times.
  • From the same position but with head down, ENSURING that your back is flat and glued to the floor, imagine your legs to be as light as a feather and raise your heels off the floor, balancing on the toes, one side at a time and once you have mastered that, both together.
  • Once you have mastered the above, lift ONE leg at a time into a box position (2 sides of a box, 90 degrees at the hip and knee joints). Then lowering the leg with a bent knee and placing it back to the floor, LIGHT as a feather.

For other sources:

The Kit:

pilates kit



Pilates mat

Foam roller

Water bottle

Mat strap

Pilates towel

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