About types of exercises and classes, my first class.
There is nothing to worry about.
Our lessons are not about breaking records. It is about teaching the body to engage the right muscle combination for the certain exercise.
We can adjust each exercise in such way so that each client is able to perform it. And also to keep it an adequate challenge.
Our main priority is the safety and health of the client. In our studio there are no injuries nor overload of individual muscle groups during our classes.
Types of exercises in our studio:
Efficient pilates in our studio is particularly for health clients who:
- Want to keep or increase the achieved physical ability
- Want to make their body strong and slim and their belly flat
- Want to have flexible and healthy spine and joints
- Want to have a beautiful and upright body posture
- Want to relax after work and get rid of the gathered stress
Each lesson is (in various difficulty levels) aimed at:
- Building muscles of the core,
- Strengthening muscles and shaping of the whole body,
- Releasing various muscle groups, which suffer from sitting for the whole day, due to stress, one-side physical work or sport (particularly neck, shoulders, back, pelvis, legs),
- Training and stretching of the whole body.
Health pilates in our Studio is suitable particularly for clients, who either have some health limitations or need to solve some motoric problem.
We are able to also work with clients, who have undergone a surgery of big joints, are after cancer surgeries and also with other health disabilities. All these clients have one thing in common – they have gone through necessary rehab treatment and have a permission from their doctor to do pilates exercises.
We are not physiotherapists and we do not replace physiotherapy, we just rely on the power of properly performed pilates exercising by healthy clients.
We most frequently solve with our clients the following:
- Right backbone posture, removing their pain or scoliosis,
- Right pelvis posture, removing the pain in the back,
- Right body posture,
- Right head posture, removing pain of the cervical spine, straightening the cervical spine
- Right shoulder posture, removing their pain or limited dynamics,
- Improvement of the mobility of hips, knees, ankles or wrists,
- Feet flexibility, transverse and longitudinal instep, haluxes,
- Strengthening of the core stabilization system, straighteners of spine and pelvis,
- Straightening of legs after various surgeries and injuries,
- To activate the body after surgeries and return to the normal, i.e. healthy state/condition,
- Breathing problems.
Classes for pregnant women
As the time passed, some of our stable clients became pregnant and that is why our Studio started with lessons for pregnant women.
.During these classes we focus with the mum to-be on the flexibility of the whole body, strengthening of the whole legs, shoulders and arms. The aim is for the mum to keep the physical ability, not to gain unneeded kilograms during the pregnancy and to be able to take care after her baby after the birth giving without any problem.
We are very happy and proud that our pregnant clients gave birth to healthy children and confirmed us that pilates exercises really helped them keep their body in a good shape, which helps them a lot now when taking care of their baby.
Classes for mums after birth giving
Because we have mums among our clients who recently gave birth, another logic step was to start classes for them as well.
Doing exercise after birth giving is about re-awareness of those parts of the body, which have not been moved so much for the last months of the pregnancy and the woman has lost their sensibility (belly, low back, pelvis and breathing). Furthermore, it is also about the follow-up right pelvis and spine posture, activation of the connection of the pelvis and low back, activation of all spine vertebras, strengthening of the core and right breathing.
An individual chapter is the solution to the diastase, i.e. the spacing of the abdominal muscles. It is not recommended to train diastase at home on the carpet according to a you tube video. It is necessary to train with an experienced physiotherapist or instructor, who has completed a course of training women after the birth giving and training about diastase. Pilates exercises on machines is a very suitable method for that. It is necessary to learn to breath properly and keep right pelvis, backbone and core posture during the exercises. Then begin to strengthen the transverse abdominal muscle, the inner oblique abdominal muscles and the pelvis. Especially the first lessons are carried out on the floor, so that the spine is not overloaded and no undesirable intra-abdominal pressure is created, which would even increase the diastase. The exercises are very detailed and the attention is paid particularly to the careful and conscious performing.
As the baby grows, it will become harder to pick him/her up and carry him/her and it will become a bigger load for the back, shoulders and legs of the mum. That is why this is a topic we speak about with mums during our classes.
If the mum has not done any exercise after the birth giving yet, if her belly is loosen or has other problems, she can come to us even after a few years after the birth giving. It is not important when she starts doing exercise but the fact she starts at all.
The mum should always wait 6 weeks after the birth giving (3 months after the C-section) before start doing exercise again, discuss it with her doctor and get a permission from him to train and after that she can come to us.
Group classes for healthy feet
The classes are aimed at the transverse and longitudinal instep, haluxes, overall feet flexibility and removing cramps in feet.
The goal of the classes is to:
- Get back the flexibility of:
- The heel bone towards the shin and splint bone and fetlock bones,
- metatarsal joints and toes
- stretch feet muscles
- shape longitudinal and transverse insteps
- train right walking
The classes are carried out in small groups of 3-6 participants with special equipment such as several types of balls, footcorrector, Yamuna balls, Joe´s Toes Gizmo and other.
My first class
Your first class will be 20 minutes longer than a normal class. At the beginning of the class you will fill in a health form, we will talk about what the classes look like here and what are your expectations. We will find out about your sport ability and possible physical limitations, will set the way of training accordingly and will start doing the exercise.
What to wear?
Bring tight leggins, T-shirt and socks with you for the class. You will not need anything else.
About the classes
At the individual class you will be the only person to train, under the lead of our instructor. The instructor will set up a training plan for you according to the entry health form, which you will fill in during the first class. To set up the plan, the instructor will consider the fact if you have previous experience with pilates exercises, your physical ability, your wish regarding the body shaping, eventually your possible health limitations. Such set up program will be gradually developed and adjusted by the instructor according to the progress of your exercising.
Each lesson is individual not only in the way that you are the only one on the lesson but mostly because of the sensible approach of the instructor, who adjusts every lesson according to your current needs and possibilities. The class is 55 minutes long.
At Duet classes there are two clients who are at the same level and they perform exercises under the lead of our instructor. The similar program is followed repeatedly, the program is set up according to the possibilities and wishes of the certain couple and according to the level knowledge of both clients. This program is changed always after a few weeks.
Duet classes are for beginners, slightly advanced and advanced.
One class is 55 minutes long.
Group classes for healthy feet
Minimal number of participants on the group class is 3 and the maximal one is 6 participants. The same program is followed repeatedly and is set up for the needs of healthy and flexible feet and does not change.
At the beginning it is recommended to come every week and do extra exercises at home as well. Regular exercising at home is necessary for keeping a healthy foot.