UPCOMING PILATES & MOBILITY COURSES @ EVOLVE

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Absolutely everyone, at all fitness levels, can benefit from having a stronger core. So, whether you think that you have a weak core, low back pain, are always slumping or just can’t seem to get rid of your lower tummy bulge – come and get involved in this core rebuilding challenge.  
 

What will the Challenge involve?
 

• Pilates workout – Pilates is a form of bodyweight strength and flexibility training that focusses on control, precision and muscle activation. Almost all the exercises involve a continuous flow of movement that lengthen, strengthen and tone your body.

• T-Zone, T-Zone, T-Zone…. Every class we will spend time activating your T-Zone, this is the combination of your Pelvic Floor and Transverse Abdominus. We use this combination to create a powerhouse of strength and stability in your pelvis.

• Full core routine – each class is going to target all muscle groups in the core through varied and creatively planned workouts

• Equipment – As the weeks go on, I will start to incorporate pieces of equipment such as the small ball, magic circle and bands.

• Options to take more advanced or easier levels in the majority of the exercises and ALWAYS have a rest if you are starting to lose your quality of movement.
   

Below are the main abdominal muscle groups that make up your core and we are going to be strengthening all of them, to leave you feeling sculpted and supported.
 

Transverse Abdominis – Corset 😉
 

This is the deepest muscle layer, known as the corset muscle. Your TA wraps around your abdomen and plays a key role in protecting organs and stabilising your spine. A weak transversus abdominis often presents itself as lower back pain, and is commonly weak as a result of pregnancy.
 

Benefits of strengthening your Transversus Abdominus include;

• Reduce lower back pain and prevent injury

• Abdominal rehabilitation after pregnancy

• Making the waist look smaller as you ‘tighten your corset’

• Help you to maintain better posture and walk taller

• Stablilise your Pelvis
   

External & Internal Obliques – Side lines 😉
 

These are the muscles at the sides of your torso that allow your spine to rotate i.e. reaching to turn off your alarm in the morning, pulling your seatbelt across your body. The external obliques rotate your trunk towards the opposite side i.e. Oblique Curl and Internal flex and rotate the trunk towards the same side i.e. Side plank

Benefits of strengthening your obliques include;

• Create ‘ab lines’ – as the external obliques are close under the skin you can quickly start to notice a visibly more tightened and toned waist once you begin training your obliques.

• Help to reduce back pain by stabilising the spine

• Support the core – helping you to feel more balanced and reduce risk of falls

• More agile – change direction better, run faster, lift stronger
   

Rectus Abdominus – 6 Pack Muscle
 

This is the most well-known muscle group, serving many important functions for the body. Including moving the trunk backwards, forwards and sideways. This muscle stabilises the spine and control the movement of your pelvis. The Rectus Abdominus also plays a vital role in our breathing, as during exhalation it pulls down on the expiratory breathing muscles. In addition, it helps with coughing, giving birth & bowel movements.

Benefits of strengthening your Rectus Abdominus include;

• Movements with a bit more bounce – having a strong core allows for better control over your motion

• Reduction of back pain through stabilisation of the spine

• Increased efficiency of breathing – lead a healthier lifestyle without even trying

• Massage internal organs and improve digestion (you will find out what I mean!)

Pelvic Floor

The Pelvic floor muscle comprises of soft tissues and muscles that attach to the bottom of your pelvis, acting like a hammock to hold in pelvic organs.

Benefits of strengthening your Pelvic Floor include;

• Improve recovery from childbirth and gynaecological surgery, including decreasing symptoms of prolapse and recovery from prostate surgery (in men)

• Increase sexual sensation and orgasmic potential

• Increased confidence in day to day activities due to improved bowel and bladder control
   

So, so, so many benefits to having a strong core! I get buzzed about all the functional benefits but it also feels great to improve your tone and appearance of our waist. By toning and tightening your core muscles – you reduce the appearance and circumference of your waist. And by making an 8 week commitment to your core training, you will naturally want to make better nutritional and lifestyle choices too.
 

No matter where you are in your fitness journey you will benefit from these twice a week classes! They are all going to be low impact (i.e. gentle on joints) but I definitely can’t guarantee low intensity :D The great thing about Pilates is the level of focus and concentration, which means we take things slow to ensure all the correct muscle activation and breathing techniques are being engaged.
 

Book your space today – Only 12 available
 

You won’t regret it 😊