Knebworth Pilates Studio

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Knebworth Pilates Studio

www.knebworthpilates.co.uk Pilates matwork one to ones and group classes for all levels, needs and ages. Now on Zoom too!

05/12/2025

💃🏼Day five and lets strengthen those calf muscles ready for dancing!

📏Keep your back straight, shoulders back and down, and abs pulled in.
👠Raise your heels slowly, keeping your knees extended (but not locked).
🦶Pause for one second when you're standing as much on the tips of your toes as you can.
👟Lower your heels back to the ground, returning to the starting position.

🤩Enjoy your weekend!

04/12/2025

🐍Day four and time for the Pilates Roll down to stretch the hamstrings and back and release tension in the neck and shoulders. Perfect to prepare for lots of standing!

🧱Stand against the wall leave your body there and walk your feet 6 inches away from the wall
👂Engage your abdominals, keep your shoulders relaxed and away from your ears, your arms straight at your sides. your chest wide and your ribs down. Inhale.
💀Nod your head and begin to slowly roll your spine down and away from the wall, vertebra by vertebra, while exhaling.
➿Work slowly, peeling the spine away from the wall. Let your head and neck relax.
🎳Roll down as far as you can go without letting your hips leave the wall.
⤵️Feel the curve along the upper, middle and lower sections of your torso.
⬆️Exhale and begin your return up the wall.
🦵Engage your abdominals and think of using them to bring your pelvis upright
👤Continue placing each vertebra one by one onto the wall.
🧍‍♂️Come back to your starting position.
🧵Ensure you have kept all the length through your body
3️⃣ Repeat a few times and enjoy the sensation of movement and release through the body

03/12/2025

👤Day three and we are focussing on a neck release exercise to reduce tension

🪑Sit comfortably in a chair
👆Put your index and middle finger on your chin
✏️Imagine drawing your chin to the back of the spine
✋Monitor the tension at the front of the neck with your other hand
💀Make sure not to nod the head or flex the neck.
😜Looking to get that feeling of creating a double chin
5️⃣ Repeat for 5-6 repetitions

02/12/2025

💪🏻Day two of a move a day until Christmas and lets focus on the kneeling bicep curl so we can lift the shopping and get the turkey out of the oven!

🧎‍♂️Kneel down, make sure you have engaged your core

🗼Keep the shoulders level, collar bones wide and neck
lengthened throughout the move

✋Start with your elbows straight and hands facing the ceiling

🤲Keep your elbows tucked into your side

🤷‍♀️Lift your wrists to your shoulders and gently lower

6️⃣ Aim for 6-8 reps

🏋️‍♂️You could use a variety of equipment to add resistance such as a resistance band, dumbbell or water bottle.

01/12/2025

🎅 The run up to Christmas generally feels exciting, chaotic and maybe at times stressful
⏰Take a few minutes each day to practice one Pilates move!
🧘🏻We will give you a move each weekday to get you in the zone

😮‍💨 First up breathe……

⬆️Try a few breaths each time you feel that stress starting to rise

🪑 Sit up tall and place your hands on the lower half of your ribcage with your finger tips from each hand lightly touching each other in the centre.

↔️Take a breath in and feel your ribcage widening outwards.
✋Your finger tips will move apart from each other.

😮‍💨 Exhale and imagine the sides of your ribcage sinking in towards each other.

✋Your finger tips will come back towards each other.

28/11/2025

🧘🏻 One of the main principles of Pilates is breathing.

🚶‍♂️During Pilates, you may use breathing to assist your movements.
Pilates enhances your awareness of your breathing patterns.

🤔People often use shallow depth of breath.

💨Shallow breathing means you are not using the full capacity of the ribcage and diaphragm to get more oxygen into your system.

🏃‍♂️If you can translate improved breathing patterns into your running, it can have a positive effect in terms of energy efficiency.

🩸If you improve your breathing pattern, you will be getting plenty of oxygen transferring through your lungs and into your blood flow. This is essential for the energy systems of the body.

26/11/2025

⏰Your body takes time to respond to training.

💪🏻Muscles and ligaments take time to adapt but so does our nervous system

📆It takes up to six weeks for your nervous system to adapt to new exercises.

⚡️As your nervous system adapts, your movement control improves and you will feel stronger.

🏋️‍♂️Your muscles take a lot longer to adapt to training and it can take a minimum of three months.

😊Give your body that time to respond.

25/11/2025

🧐Why add Pilates?

⚡️Energy efficiency
When running you don’t want to waste any energy.
Having to work hard to maintain your posture over a long period of time will use up essential energy that you need to be putting into your legs.
Working on your posture and spinal mobility will make you as efficient as possible
So all your energy can be used to get you through the race.

🐍Core strength
Your core - front, back, and sides of your trunk, are your foundation.
This is the base from which everything else can work efficiently.
Having better core strength will reduce the risk of you overloading your muscles, tendons and your lower limbs, reducing the risk of injury.
A stronger core can improve your running technique.
The stronger, more stable and controlled you are from your centre, the better your technique can be.

🛏️Recovery
Pilates can aid our recovery after training runs.
Running is high-impact
No impact or low-impact exercise such as Pilates or swimming or yoga gives your body the ability to actively recover from the higher intensity of running.
You are still working on mobility and muscle activation, but you are giving your body that recovery time where it’s not doing repeated impact loading.
This will reduce the risk of injury

24/11/2025

🏃Did you plan to run in an event this year but never made it to the start line?

👟The great thing about running is it’s so simple – pop on your trainers and you are off!

🤓However it’s the rest that you need to do …..
🏋️‍♂️Strength training
🧘‍♂️Pilates
🚵‍♂️Cross training

🤕 These are the things that will keep you injury free and boost your performance.

✅This week we will explore how Pilates can support

22/11/2025

👩‍🎓 The following self-care practices have been well-researched!

🚶Exercise People who exercised between two and eight hours per week throughout their lives reduced their risk of dying by 29 to 36 percent, according to a March 2019 study published in JAMA Network Open.

☺️Finding Purpose According to the researchers behind a May 2019 study published in JAMA Network Open, having a strong life purpose was associated with decreased mortality rates.

🍴 Diet Eating a diet filled with five servings of fruits and vegetables per day was associated with a lower risk of mortality, especially from heart-related issues, according to a July 2014 study published in The BMJ.

😴Sleep A study published in September 2017 in the Journal of the American Heart Association found too-little sleep (less than seven hours per night) was linked with higher mortality rates, though too-much sleep wasn’t healthy either.

🌺Getting Outside According to a 2019 study published in Lancet Planet Health, spending time in green space is associated with a lower mortality rate

😌Pilates can be a great place to start with self care for body and mind It can improve your circulation, enables you to connect body and mind, calms the mind, gives time to focus on breathing, boosts your mind.

19/11/2025

😊If it makes you happy do more of it! 😊

18/11/2025

✅Everyone is busy doing the ‘have to’s’

❤️We are often guilty of not including time for ‘would like to’s’

😫If we don’t though often our energy is low, we feel hopeless, we have less patience, we experience physical and emotional symptoms of stress, we struggle to concentrate, we feel burnt out, our performance in the day to day is worse and we have less motivation.

⏰Find a would like to and schedule it like you would a ‘have to’ for a few minutes – just five minutes in the fresh air, reading a few pages of a book, cooking an enjoyable meal or concentrating on some breathwork can make a difference. Sometimes not setting your alarm on your day off can be enough.

Address

9 Stevenage Road
Knebworth
SG36AN

Website

http://www.knebworthpilatesstudio.co.uk/

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