Matwork Pilates
		Basics of Pilates Beginner Level Intermediate Level Advanced Level

I like Pilates for its simplicity.  It’s a no non-sense set of exercises. You start with the bare basics, paying attention to Posture alignment, Breathing and Core engagement. When you've mastered the basics, you will start to notice little differences in your every day life. You will notice you are standing taller, you are engaging your core muscles and not slouching so much, your back is stronger and more mobile. You'll know when its time to move on to Intermediate level and so on. I will be there to help and guide you through your journey. But on the same note, you are your own judge as well and there are no short cuts - correct technique and focus are the keys to your success.

Basics of Pilates:

Alignment(Standing):
Standing with your feet hips width apart, toes pointing forwards.The knees are slightly soft. Hips are square to the front. Find your pelvic neutral by tilting the pelvic back and forth, making the move smaller and smaller, until you find the mid-point. Now relax the shoulders back and down into their sockets, creating a soft ‘V’. Imagine a piece of string attached to your head and the ceiling lengthening your spine.

Breathing:
Keeping the shoulder girdles back and down, breathe in though the nose and out through the mouth. Breathing into your rib cage (allowing it to expand) rather than your abdomen.

Centering:
Switch on the core muscles – try and achieve approximately 30% muscle activation of the pelvic girdle (PG) muscles. Visualize that you are trying to zip up a tight pair of jeans. You are pulling everything inwards and upwards. You can engage the core while sitting at your desk, driving, cooking, watch TV, lying down, basically anytime, apart from when you are sleeping. Excellent pelvic floor strengthening exercise for Post Natal ladies.

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Beginner Level:

Ideal for complete novice. Just bring with you enthusiasm and bags of energy to the class. I will give you lots of teaching points and instructions to help you cut through the technical jargon. 1-2-1 sessions are recommended at this stage.

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Intermediate Level:

Suitable if you have developed fairly strong core muscle nd coordination. You would be more aware of your postural alignment. At this stage you should know how to engage the core and find your pelvic neutral as I will give you less instruction on how to engage the core and achieve neutral spine and more instructions about progressing into new postures. You will be able to practice movements while breathing thoracically.

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Advanced Level:

Not for anyone with major lower back problems or who has never tried Pilates before. You need exceptionally strong core and upper body to be able to participate at this level. Your back would also need to be strong, mobile and flexible. A small group class or 1-2-1 sessions are recommended for participants at this level.

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