EaB Wellness Studio

Another hard'core' week of Pilates (see what I did there...🤣)

A mix of prop-free and equipment....

🥎 Small Pilates balls - Benefits

​Core & Stability: Builds deep abdominal strength, improves balance, and supports the spine during back extensions.
​Targeted Toning: Isolates hard-to-reach inner thighs and glutes.
​Form & Alignment: Provides tactile feedback to refine posture and movement during mat workouts.

🏐 Swiss balls - Benefits
Deeper engagement: The moving surface forces your deep abdominals and obliques to fire constantly.
Reformer-like resistance: It mimics the dynamic, light-spring resistance of a Pilates reformer.
Full-body integration: Planks, bridges, and roll-downs demand more control from your entire torso.

Thursday's Pilates

1215pm Prop-free
Cheeky little '30 second ISH' plank 😈

530pm Bands
As chosen by Lady C 🤪
Static Bridge with arm strength and shoulder mobility

630pm Prop-Free

Yet again, these 630pm LEGENDS showed off their incredible, newly built core strength and pushed their hardest 🥳💪

🟣 They started with a '30 second ISH' plank, which was executed to perfection by everyone (no hip lifts or dips) then, after a few 'easy' movements (😂😂) I threw in a little bit of a challenge, in the form of...
🔴 The Teaser 😱☺️

Everyone smashed it!! With a couple of them even doing the full 'arm-overhead' version 👊💪👏👏👏👏

▶️▶️Benefits of The Teaser, Core Strength and Stability◀️◀️
🟣 Total powerhouse workout, it engages the deep abdominal muscles
🔴 Hip flexor engagement: Strengthens the hip flexors and thighs while you hold the V-position.
🟣 No momentum: Relies purely on internal muscular control rather than swinging the body.
🔴 Spine and Posture, Spinal articulation: Teaches you to roll up and down the mat one vertebra at a time, keeping the back flexible.
🟣 Counteracts slouching: Lengthens and extends the spine to reverse the tight, forward-leaning posture caused by desks and phones.
🔴 Balance and Mind-Body Control: Requires steady balancing on your sit bones while holding your upper and lower body in the air.
🟣 Coordination: Synchronizes your breath with slow, precise movements of your arms and legs.

Tuesdays Prop-Free session including.......

💯 a variation of The Hundred; alternate leg pulses
🍽 Side lying; dinner plates (Side-lying bent knee circles)

Two very simple moves, more than two very loud moans 🤣

The modified Hundred effectively targeted the lower abdominals, while the 'Dinner Plates' exercise provided a solid workout for the glutes. 💪
⬇️🟨⬇️🟨⬇️🟨⬇️🟨⬇️🟨⬇️🟨⬇️🟨⬇️🟨⬇️
Side-lying bent knee leg circles—a foundational movement in Pilates- primarily isolates and strengthens the hip abductors.

This low-impact exercise stabilizes the pelvis, corrects muscle imbalances, improves balance, and helps prevent knee and lower back injuries by reinforcing proper hip mechanics

​Targeted Glute Engagement:
🟪 Bending the knee shortens the lever, bypassing the quad to isolate the deep hip rotators (piriformis and obturator).
🟩 ​Improved Hip Mechanics: A ~90° knee bend optimizes femoral positioning, protecting the IT band from strain.
🟨 ​Enhanced Core Stability: Reduced leg length minimizes momentum, forcing the obliques and deep core to work harder to keep the pelvis neutral.
🟦 ​Lumbar-Safe: The shorter lever significantly reduces strain on the lower back compared to straight-leg variations.

My first game yesterday since my FIRST, and so far my only lesson with .golf and my handicap has reduced by nearly FIFTEEN 🤦‍♀️🤣🤣🤣

I do hope it wasn't just a fluke 🤣

Thanks Richard 👏👍👌