6 Pilates Instructors Share Their Secrets For A Stronger Body

Always Add Weights
“Resistance training is one of those things we know we should be doing, but if you’re a total beginner, it can be tricky to know where to start. Pilates is a form of strength training as it incorporates resistance training through bodyweight and other equipment such as light weights (around 1-2kg) and resistance bands, so it’s a great way to stay strong without having to lift intimidating dumbbells. If you only use one prop, make it a pair of light dumbbells – they’re a game-changer when it comes to toning. As you build strength, go slightly heavier or double up with wrist weights, but always ensure you can maintain impeccable form. When you use weights, it should feel challenging if you want to make changes to your body.”

Fuel Your Body With Protein
“If you put the effort into your workouts, it makes sense to complement this with a wholesome, nourishing diet. If you do one thing, eat more protein and less sugar, aiming for around 100g of protein daily. This will give your body the fuel it needs to repair damaged muscles after exercise, tone and strengthen, and keep you full and satiated. I add two scoops of Motion Nutrition collagen powder to my morning coffee, which contains 10g of protein, and love a hemp protein smoothie. My go-to blend is two scoops of hemp protein, peanut butter, frozen raspberries, a banana and oat milk – I have this after a Pilates workout around 11am. Don’t rely on protein bars to get your protein fix – these tend to be full of added sugar, sweeteners and unnecessary calories.”

Keep The Body Challenged
“There are so many kinds of Pilates on offer, from dynamic reformer to classic mat classes, so explore the options. When your body gets used to a certain style of training, it switches off and becomes complacent. To grow in strength, your body needs to be challenged. The same goes for Pilates – incorporate mat, reformer and equipment-based classes into your week, pushing yourself with a dynamic class when you can.”

Visit PowerPilatesUK.com

Embrace The Reformer
“The Pilates reformer is an amazing piece of kit, which helps you to find length and space in the body while under tension. Far from a workout just for your core, the reformer creates internal pressure to elongate the spine, joints and muscles. The reformer has the power to deliver impressive results as the benefits are endless. In a class, you could start lying down and before you know it, you’re sitting, working with straps, standing, pushing or pulling against the foot bar, or you could be doing side kicks and shoulder presses. Every move in a reformer class will have a progression and a regression, so listen to your body and make it work for you.”

Visit PsycleLondon.com

Think About Your Breathing
“Pilates is an entirely different species from yoga, but it’s still important to think about your breathing. Breathing properly when doing Pilates is key to seeing results – remember your diaphragm is a muscle, too. When you exhale, your abs and pelvic floor contract deeper and remain naturally stimulated. It can take a while to master, but once you do, it’ll become second nature.”

Reframe Your Thinking
“If you’re serious about seeing results, move away from focusing on large muscle groups when you exercise and instead see the body as a whole. In Pilates, no muscle gets left behind, especially when you’re on a reformer. Even when you’re on your back and your feet are in straps, your core and back are working, too. If you don’t have access to a reformer, invest in a small inflatable ball or Pilates ring, which off-balance the body to keep the core challenged. Pilates works wonders as it focuses on your small, stabilising muscles.”

Don’t Count Calories
“A reformer class burns 400-600 calories, depending on your body type and how intensely you work. You need to refuel properly afterwards to recover, repair and grow stronger. Don’t be afraid to replenish depleted stores with wholegrain carbs and healthy fats. At the same time, doing Pilates regularly not only tones and strengthens but it can also detoxify and support the body by stimulating the lymphatic system, which increases the circulation of lymphatic fluid to remove waste toxins and reduce bloating.”

Visit Anthro-Contrology.com

Enjoy Your Workouts
“Of course, there’s a science behind a strong and toned body, but it’s just as important to find something you love. When I was younger, I was addicted to gruelling workouts which left me exhausted and my body shape would never change. Even though I was burning calories, my stress levels were through the roof. Move in a way that works for you – whether it’s Pilates, a long walk, yoga or a gentle jog.”

Perfect Your Posture
“Good posture improves how you function, both physically and emotionally. Think how you feel when you’re slouching compared to standing or sitting tall. A good posture literally makes you stronger from the inside out. Posture is at the heart of Pilates, moving your body in a way that develops mobility in your joints. With good posture, your weight is centred, you move safely through exercise, often doing more than you thought possible.”

Visit WeAreHeartcore.com 

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.