Pilates Blog

Trifocus Fitness Academy - hip flexor mobility

How to gain hip flexor mobility in Pilates

Do you ever wonder why we perform all of that side-lying leg work for your hip flexor mobility in Pilates? Why do these movements feel so tight as well as burn so much? This is some of the most vital work that you can do for strengthening your hips as…

Trifocus Fitness Academy -Double Leg Stretch

How to do the Pilates Double Leg Stretch

As the second exercise in the Stomach Series, the Pilates Double Leg Stretch continues to challenge your coordination, work the powerhouse and stretch your body. This exercise challenges coordination of breathing patterns and challenges the abdominal muscles isometrically. In addition, it creates mobility of the shoulders and hips. The exercise…

How to perform the sidekicks exercise in Pilates

The sidekick series challenges the body by putting it in an unnatural position and performing exercises on the side of the body. It isolates one side at a time which challenges an individual’s motor coordination and balance. Exercises ultimately isolate the side of the body which can train weakness of…

Trifocus Fitness Academy - scissors exercise

How to perform the scissors exercise in Pilates

The scissors exercise in Pilates is a very challenging exercise that aids in the stability of the abdominals as well as the mobilisation and flexibility of the hamstrings and calves. It is the third exercise in the Ab Series of Five. The breathwork is coordinated with the movement and so…

Trifocus Fitness Academy - shoulder bridge

How to do the Pilates shoulder bridge

The Pilates shoulder bridge is a staple in any class as it improves posture, works your abdominal muscles and glutes. In addition, the shoulder bridge teaches you the best method for stabilising your shoulders. The shoulder bridge has a number of variations however but they all begin with the fundamental…

How to do the Pilates roll up

The Pilates roll-up is 30% more effective, as opposed to the standard crunch when it comes to targeting the rectus abdominis. Colloquially speaking this is often called the “six-pack” muscle. As the move challenges your abs through a broader range of motion, it recruits more muscle fibres. This exercise aims…

Trifocus Fitness Academy - single leg circle

How to perform single leg circles in Pilates

The single-leg circle is a classical Pilates mat exercise. In addition, it is one of the best moves for challenging your core strength as well as pelvic stability. Your abdominal muscles must work hard in order to keep the entire torso under control in spite of the circular motion of…

Trifocus Fitness Academy - flexibility exercises

How to apply flexibility exercises in a training programme

Flexibility exercises help you to get ready for your fitness programme. They have a direct impact on the effectiveness of your workout. These flexibility exercises help to prepare you for your fitness activities and help your body to recover and cool down. In addition, staying loose and flexible can prevent…

How to do Pilates ab prep with a small ball

Pilates puts your muscles — especially the smaller ones which stabilise you — under continuous tension over a wide range of motion in order to create that enviable long, lean look. What’s more, one study discovered that women who switched their usual routines for two 60-minute Pilates sessions a week…

The best Pilates moves that you can do without a reformer

The Pilates reformer is a machine which is used for a more challenging and intense workout. It uses springs, straps, your body weight in addition to lots of moving parts as increased resistance when exercising. In short, it looks like some kind of torture device! The reformer can be very…

Trifocus Fitness Academy -lower-body workout

A super lower-body workout with Pilates

While a strong focus of Pilates is training your core with controlled movement, it also exercises your lower body. If done correctly, you can get a fantastic lower-body workout with this exercise modality. The low-impact nature of this type of exercise routine is great for strengthening, tightening as well as…

9 Pilates moves that burn major calories

One of the most common reasons for exercising is losing weight. So how do you lose weight? You burn calories, that’s how! The great news is that it’s absolutely not necessary to limit yourself to cardio to work up a sweat. Pilates is a great way to burn calories with…

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