Getting your pre-baby body back

Postnatal Pilates is specially designed to get your body back in shape following pregnancy and is tailored to the new demands of motherhood.

– Tone your abdominal muscles and recover your pelvic floor
– Improve your posture and alleviate aches and pains
– Strengthen your upper body to help you care for your baby
– Increase energy and reduce fatigue
– Enjoy some much needed “me time” to relax and recharge

New mums are advised to wait 6 weeks after delivery, or 8 to 12 weeks after a Caesarian section before beginning postnatal Pilates. It’s important to check with your doctor or medical practitioner beforehand, to make sure that you are okay to begin exercising. Also, all clients are required to fill out and return this enrolment form so that I can ensure all your physical requirements are being met safely.

I am fully certified to teach pre and postnatal Pilates and am experienced working with diastasis recti, pelvic girdle pain and c-section.

Welcome!

LegPullFont
Welcome to Katz Pilates! Check back here for updates on classes, exercise videos, top tips, nerdy posts on all things Pilates and more (!?).
(animated gifs anyone?)

Exercise of the Month: Spine Curls

Spine Curls! (Level: Beginners)

This is a great exercise for mobilising your spine and hips. It teaches sequential spinal movement, and gives you lovely feedback when you lift and lower your spine down onto the mat, vertebra by vertebra.

fashion bridge
Slightly less fashionable version:

Spine Curl
Instructional video:

Step 1:
(INHALE) Start in your Relaxation Position (on your back, knees bent, feet on the ground, hip distance apart). Pelvis in neutral.

Step 2:
(EXHALE) Tilt your pelvis, imprinting your lower spine into the ground, then continue wheeling your spine up sequentially off the mat, pausing at the tips of your shoulder blades.

Step 3:
(INHALE) Maintain the position.

Step 4:
(EXHALE) Sequentially lower your spine back down onto the mat, bringing your pelvis back into neutral.

**TIP**
Make sure that you are moving your spine sequentially (ie: one vertebra at a time).

NEXT:

Once you’ve got the hang of Spine Curls, you can try a few progressions.

Progression 1:
Make a sequence adding the arms:
Spine Curl with Ribcage Closure
Step 1:
(EXHALE) Spine curl up (arms stay down by your side).

Step 2:
(INHALE) Keep your spine still as you lengthen your arms up and back, bringing them in line with your ears (see image above).

Step 3:
(EXHALE) Keep your arms by your ears, while you bring your spine and pelvis back down to the mat.

Step 4:
(INHALE) Bring your arms back down alongside the body.

Progression 2:
Try bringing your arms over your shoulders as you curl your spine up, and keeping them up there as you curl back down (see below):

Spine Curl with Arms over Shoulders
Spine curls are an essential preparatory exercise for the Intermediate level Shoulder Bridge (see below):

Shoulder Bridge

new beginners class in Hackney Downs Studios

thewellgarden3

New Beginners class at The Well Garden in Hackney Downs Studios. The room is beautiful and bright, and is situated above The Russet cafe.

Monday lunchtime
12.00 – 1.00pm

The Well Garden
(Above The Russet cafe)
Hackney Downs Studios
17 Amhurst Terrace
E8 2BT

£11 drop-in, or £10 if you buy a block of 6 classes
(First time you pre-book 6 classes, get one free: £8.33 a class!)

8 people maximum, so pre-booking is recommended. This class is appropriate for complete beginners, as well as those more experienced who want to perfect their technique while getting a full body workout.

In addition, this class is appropriate for post-natal women, and anyone with back pain or injuries (just email me beforehand so we can have a chat).

New Intermediate Class at One Life Studio

OneLifeStudio_mats

New Improvers/Intermediate class starting this weekend at One Life Studio in Stoke Newington!

Sundays, 6:30 to 7:45pm (1 hour, 15 minutes)

Held directly after my Beginners class at 5:30pm, this new Improvers/Intermediate class will only be open to those who have completed at least 6 Beginners classes with me. Exceptions can be made for those with over 15 Pilates classes under their belt, but please speak to me beforehand so I can make sure this class will be appropriate for your level.

£10 drop in (see general price plans).
Book directly via the One Life Studio online booking, or email me at katzpilates@gmail.com.

One Life Studio
Stoke Newington (off Church Street)
19-20 Barn Street
London
N16 0JT

Finding Your ‘Neutral’ Pelvis


My regular and private clients already know that I make exercise videos to help them practice at home. Out of camera-shy embarrassment, I’ve been reluctant to share them with the *wider* internet public. But after much encouragement, I’ve decided to put them online. So watch this space! (And excuse the one-take amateurishness)

This video shows you how to find your ‘neutral’ pelvis (which should be obvious from the title!), in the semi-supine ‘Relaxation Position’ (ie: on your back, with your knees bent, feet on the floor, hip distance apart).

What is ‘neutral’?
Simply, it is the point between two extremes.

Why do we want neutral?
In a neutral spine and pelvis, the surrounding joints and muscles are balanced. A neutral pelvis is also a good stable base for movement.

Being able to find your neutral pelvis and spine is extremely important in Pilates, and I really can’t emphasize this enough. Although ‘neutral spine’ and ‘neutral pelvis’ are linked, they are not exactly the same. ‘Neutral spine’ is the position where your spine retains it’s natural curves (ie: an elongated S-shape – ie: good posture!). Note that there is a natural curve (hollow) in your lower spine. Your ‘neutral pelvis’ is an evenly balanced position of the pelvis in relation to your spine and hips. The angle of the pelvis impacts the curvature of the spine, and when your pelvis is in neutral, your lower spine should retain it’s natural curve.

How to find neutral?
As shown in the video, you can find neutral by tilting the pelvis backward and forward, side to side, and then your neutral will be the point in between.

How do I know if I am in neutral?
Your lower spine will retain it’s natural curve (hollow). You will have less weight dropping through this area. Your lower back will not be flat or imprinted into the ground, and equally you will not be over arching your back. It is the point between the two extremes.

How can I quickly check if I am in neutral?
Place your hands on your pelvis. Form a triangle shape with your hands, with your finger tips connecting on your pubic bone, the heel of your hands on either hip bones, and your thumbs touching in the middle underneath your bellybutton. If you are in neutral, then your hands should be parallel to the ground. Your pubic bone and two hip bones should be on the same plane, which is parallel to the ground.

Have a practice at finding your neutral pelvis! It may not feel natural at first, but eventually with time and practice, it should feel natural and comfortable. In addition to helping find your neutral pelvis, doing pelvis tilts is a really good way of mobilising and releasing tension on your lower back. So tilt away! (with control, as always)