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Pilates : Change Your Body For Good.

What is Pilates :

HISTORY

1. Who was Joseph Pilates?
2. When did he create his exercise method?
3. Who were his students?
4. Where was his studio?
5. What were his beliefs?

Joseph Hubertus PILATES who created the “Art of Contrology”  or the “Pilates Method” of exercise as we all know it today. Pilates was born in Germany in 1880.  He grew up just outside Dusseldorf and was rather sickly as a child, suffering from rickets, asthma and rheumatic fever. Determined to overcome his body weaknesses, Pilates worked on strengthening his body from the inside out through studying different forms of exercise such as martial arts, gymnastics, yoga and boxing. His ‘obsession’ for the human body and movement  continued and he eventually developed his own exercise method combining Eastern & Western philosophies of exercise.

The “Art of Contrology” (Pilates) emphasised the importance of muscle control and in particular, “using the mind to master the muscles”.

Interned because of his nationality at the outbreak of World War 1, he was placed in a work camp in England. Pilates developed quite a following during the war and despite the harsh living conditions and an influenza outbreak, Pilates and his followers not only survived but thrived from his innovative approach to health and fitness.
He worked with hospital patients who were bed ridden and used bedsprings to apply movements and resistance to their muscles. Through this form of training he found that his patients not only recovered quickly but became much stronger than ever before. It was the utilization of the springs & hospital beds that was a precursor to the Pilates modern day equipment.

In the 1920′s Pilates emigrated to the the United States. It was on his journey to the States that he met his future wife Clara, a nurse who shared his passion for developing and maintaing a strong and healthy body.
When in the US the couple opened a fitness studio in New York City. In the beginning it was mainly elite artists such as dancers, choreographers and actors who embraced his method. Martha Graham and George Balanchine were devotees of the “Art of Contrology”.
Often injured dancers would go to pilates’ studio for rehabilitation and as a result became hooked on his exercise method, discovering that it provided the perfect compliment to their dance training. Pilates’ exercise system creates musculo-skeletal balance, corect breathing and spinal alignment. The exercises develop control of the body’s core muscles, ease of movement and mental focus.
Joseph Pilates believed that it is the mind itself which shapes the body and true focus restores the body to it’s natural balance.

Over the years, Pilates has become extremely popular within the fitness industry and is also used by many physiotherapists as part of their treatment program.
Through either or both resistance training on the Pilates equipment and Pilates Mat work you will notice that “in 10 sessions you will feel the difference, in 20 sessions, you will see the difference, and in 30 sessions, you will have a whole new body” (quote from Joseph, based on 3 sessions a week)

1. Breathing
2. Alignment
3. Centring
4. Flow
5. Concentration
6. Precision

Alignment

Correct postural alignment of the body is crucial in Pilates, not only to get the best out of the exercise, but also to prevent injury. Achieving optimal alignment starts with aligning the pelvis, ribcage, shoulder girdle, and head in a neutral position, and then recruiting the body’s stabilization muscles to maintain that alignment while performing the exercises.

Breathing

Pilates believed in improving blood circulation in order to awaken all the body’s cells and carry away waste products related to fatigue. For the blood to do function properly, he maintained, it has to be supplied with oxygen and rid of waste gases through correct breathing.  Full and thorough inhalation and exhalation are a key part of every Pilates exercise.
Pilates breathing should be performed with control, concentration and precision. Correct breathing, not only oxygenates the muscles, but also prevents and alleviates tension in the upper neck and shoulders. The “Pilates Way” of breathing is described as a posterior lateral breathing, meaning that one breathes deep into the back and sides of the rib cage. When exhaling,  the deep abdominal and pelvic floor muscles are gently engaged and then stay active during inhalation.The Pilates way of breathing is then coordinated with the Pilates exercises.

Centering

In Pilates, all movements are controlled from the body’s centre or as Joseph Pilates called it, the body’s powerhouse. By this he meant the muscles that encompass the abdomen, lower back, hips and buttocks.
The Pilates the movements must be powered from the body’s centre sending energy flowing out to the limbs. In other words physical energy exerted from the body’s ‘powerhouse’ should control movements of the body’s extremities.
Pilates believed that it was important to build a strong centre or powerhouse to rely on it for every day activities and ease of movement.

Flow

All Pilates exercises are supposed to have a rhythm & flow. Jarring movements would reduce it’s effectiveness and increase the risk of injury during a class. Dancers are drawn to Pilates because of the  elegance and grace required in the movements.

Concentration

Pilates demands intense focus. Without concentration movements may become sloppy therefore increasing the risk of injury. Conscious control of movement heightens body awareness.  Having to focus intensely during a class also directs one’s mind away from the stresses of daily life therefore promoting relaxation!

Precision

All Pilates movements require precision. The focus is on quality rather than quantity of movements.
To perform a Pilates exercise properly, one must practice every movement as precisely and perfectly as possible, for it is more beneficial to do one perfect move than it is to do several half-hearted ones!  The repetition of precise movements helps to create favourable muscle patterns in the body that will eventually become second nature!

1. Improved Posture
2. Greater Strength
3. Reduced Stress levels
4. A flatter stomach
5. A lifted bottom!
6. Prevent back pain
7. Greater joint mobility
8. Increased flexibility
9. Improved sense of well being

1. Genes – Often if one or both of your parents has a swayback posture (for example)then it’s highly likely that you will too! Pilates helps you to achieve/bring your body towards the ideal posture.

2. Lifestyle – factors such as your job affects your posture type. For example, sedentry office workers who slouch over a computer for hours every day become more kyphotic as a result. – Pilates can help correct this and drastically reduce back, neck and shoulder pain that arises from long hours of sitting incorrectly in front of a computer.

3. Injuries

4. Environmental influences

Cultural and environmental influences have forced our heads forward: frequent use of computers, Television,  video games, and even back packs. Through repetition of movement, the body’s nerve and muscle pathways strengthen, therefore making it easier to repeat that movement.

5. Sports and hobbies:

repetitive movements from various sports can cause muscle imbalances. Rotational sports such as golf, tennis and squash involve continuous rotating, flexing, turning and changing direction at speed which as a result places repetitive stress on the same muscles and through the spine. Pilates re balances the body and re-educates the muscles to move more efficiently.

6. Fashion.

High heel shoes are a prime example of fashion influencing posture. When you wear high heels the negative effect is that your lower back inward curve is excessively deepened, causing your centre of gravity to shift forward excessively resulting in having a sway back posture.

7. Emotional Issues:

Grief often manifests itself in the body as tension held in the neck, shoulders, chest and upper back resulting in the upper body being hunched and pulled forward. Pilates helps to open up the body and release unwanted tension from the upper body. It is quite common to have an ‘emotional release’ during or after a pilates session whereby emotions that haven’t been dealt with are released from where they have been stored for so long. Literally a huge weight is taken off your shoulders!

Recognising your posture type – use Pilates to help achieve ideal alignment.

1. Lordotic ( medical term for increased inward curve of lower back )
2. Kyphotic ( Kyphotic is the medical term for an increased curve of the upper back )
3. Kyphosis-Lordosis ( Kyphosis-Lordosis is the medical term for an increased curve of the upper back along with an increased inward curve of the lower back )
4. Swayback ( term used to describe a posture whereby the hips are thrust forward and the upper back is displaced backwards in regards to the lower back. Knees are hyper-extended.
5. Flat Back (characterised by a flat lower back )

Pilates exercise selection for your specific needs/posture type.

Once you have identified your specific posture type you can then gage which Pilates exercises are most suitable for you.
For example someone who is extremely kyphotic (very rounded in the upper back) would not benefit so much from doing repetitive forward flexion exercises. They would benefit however from Pilates exercises that open and stretch the chest and strengthen the upper back – as in Pilates exercises that focus on thoracic spine extension.

Of course, Pilates teachers are specially trained to identify mis-alignments and common posture issues – So by attending Pilates classes you can be assured that you are being guided through the exercises properly and safely.

TBC…

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It’s great that you’ve found time to fit in 1, 2, or 3 Pilates classes per week.

The real test is whether you can apply what you learn in the studio to your everyday life.

Only then will you really start to see and feel the many wonderful benefits of Pilates.

For many, starting Pilates is the first step to changing a lifetime of bad postural habits.

Time spent sitting hunched at a desk, long periods of time standing or carrying a child or heavy bag continually on one side can lead to poor posture.

This places undue stress on our body, movement becomes less efficient and aches and pains start to appear.

Years and years of standing or sitting in a certain way will not change overnight however taking Pilates classes is a great start to achieving better posture therefore reducing the risk of injury.

Once you’ve begun taking classes, try to think about how you’re sitting at work ( for example ).

Apply your knowledge of neutral spine position in your class to sitting in your chair.

Try to maintain the natural curves of your spine rather than hunching over and letting your head hang forward.

If you find it hard to keep reminding yourself, try to allocate a time when you will think about your posture.

For example – every time you take the lift try to stand up against the wall and feel your tailbone, back of the ribs and head touching.

Try to lengthen your spine imagining it’s being pulled in opposite directions from either end.

Think of the muscles you learn to use in your upper back when you glide your shoulder blades down and extend your spine in a Pilates class.

Try to use the same muscles to keep your shoulders wide when standing and walking around. Imagine walking around with a smile painted across the front of your chest.

Make sure the smile is pulling wide whilst your shoulder blades glide in and down your back.

People with good posture look taller, slimmer, more fluid and confident in their movement.

Think about someone like Jennifer Lopez – she’s gorgeous, curvy and by no means skinny but she appears tall, slim and confident because she stands tall.

Imagine what she’d look like if she slouched! Same goes for someone like Pierce Brosnan – he’d lose all his class if he was hunched over like an old man!

So, try to carry your new Pilates posture with you out of the studio rather than leaving it behind !

Not only will you feel so much better from improving your posture but you’ll look better too !

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Must we exercise to the point of pain to get results !

We’ve all heard of the expression no pain no gain when it comes to exercise – but is this true?

Must we exercise to the point of pain to get results?

Pain is your body’s way of telling you that there is something wrong, but not all pain is bad. Many people seek out exercise that gives them the ‘good pain factor’ as they like to feel that they have worked themselves hard.

How do we distinguish good pain from bad pain?

Here are a couple of pointers…

Good pain feels like a moderate to strong burning sensation in the muscles you are working and should go away within minutes to 2 days after exercise.

Any sharp, shooting or electric like pains in the muscle or swollen, aching or throbbing joints is bad pain.

During a Pilates class many people experience a moderate amount of burning in certain muscle groups and possibly mild to moderate discomfort during stretches ( depending on flexibility ).

Muscular soreness a day or 2 after the class is sometimes felt but will usually ease up with movement or by taking hot shower or bath.

People often say they can feel they’ve worked there stomach muscles if they laugh or cough the day after a class!

Any creaks cracks or crunches felt during exercises ( although they don’t sound too good ) are nothing to worry about as long as they aren’t painful.

Pilates helps condition your body without punishing it – there is no bouncing, jarring or stress to your body.

The emphasis is on the quality of the movement and not the number of repetitions.

Pilates is the perfect way to help avoid ‘bad pain’ during other forms of exercise because you retrain your body to move more efficiently.

I asked a few people how they felt immediately after a Pilates class and here were some of the responses: “taller”, “I feel like I’ve just had a massage”, “energised and alert”, “I feel like my body has been worked in the right way”, “muscles worked and more aware of how I’m standing”

WHY NOT GIVE IT A TRY?

SEE CLASS SCHEDULE

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- is the key to performing accurate movements. In order to get the most out of Pilates one must be able to establish a connection between the mind and body.

Breathing

- Each Pilates exercise is coordinated with a precise, controlled breathing pattern that assists the movement. Breath is taken in through the nose, expanding the ribs laterally and out through the mouth. The general rule is that you inhale to prepare for the movement and exhale on the action.

Centering

- Joseph Pilates believed that our core muscles are the ‘powerhouse’ of our body. All Pilates exercises are initiated from the powerhouse, building a strong centre to support and protect the spine.

Control

- All movements in Pilates should be performed with optimum control. The focus is on quality rather than quantity, therefore fewer repetitions of perfectly controlled movements are much more effective than endless repetitions of sloppy ones!

Flowing movement

- All movements in Pilates are continuous, graceful and performed fluidly. There are no static, isolated movements.

Precision

- Every movement in the Pilates method has a purpose. The focus is on precision and perfection of movement.

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Find neutral spine position with the right pillow to support your neck.

No, I’m not suggesting you perform the hundred, saw and criss cross in bed!

– but to try and sleep in a neutral spine position with the right pillow to support your neck so that you wake fully rested, energised and ready to face the day!

It’s really important to find the best pillow ( according to your physique and sleep position ) which will depress beneath your head and give enough support under your neck so that your spine stays aligned.

So how can we best use pillows to support our back and neck whilst sleeping?

BACK SLEEPERS:

When sleeping on the back, a pillow should support the natural curvature of the cervical spine ( neck area ), with enough support under the head, neck, and shoulders.

The height of the pillow should be lower than when sleeping in a sideways position as you don’t want to create a forward head posture!

Placing a small pillow under the knees helps to reduce the load on the lower back. Some people prefer to have a couple of pillows so that the knees are elevated higher.

This keeps the lumbar spine flatter therefore putting less force on the pain sensitive facet joints of the spine.

SIDE SLEEPERS:

When sleeping on your side, a pillow should support the head and neck so that the spine maintains a straight and natural horizontal line.

Cervical or orthopaedic pillows are contoured to fill the spaces under the head and neck, for maximum support.

Some people find placing a small cushion between bent knees helps to prevent the spine and pelvis from twisting.

When there is no support between the legs, the upper leg rotates downward, pulling the pelvis, and distorting the natural line of the spine.

Weight should be evenly distributed between the head, shoulders, hips and legs.
For women with large hips and a small waist try placing a very small cushion or rolled up towel underneath the waist to prevent slumping down in that area.

( This actually feels really comfortable! )

STOMACH SLEEPERS:

If you prefer to sleep on your stomach, the pillow should be relatively flat, or the head should rest directly on the mattress, so that the head and neck aren’t turned unnaturally to either side. In this position, you can try placing another relatively flat pillow under the stomach to help keep the spine in it’s neutral alignment.

This is not the best position to sleep in as it constantly applies pressure to a rotated cervical spine often encouraging excessive lumbar lordosis ( over arched lower back )

The wrong spinal position during sleep can be the cause of various health problems and generally a bad health condition or even mood.
It’s worth learning how to use pillows correctly to provide adequate neck and back support so that you wake up fully rested, pain free and full of energy!

Learning Pilates helps create an awareness of correct body/spinal alignment which is important for a good night’s rest.

Pilates also helps to keep your mind calm and body balanced which promotes peaceful sleep.

Joseph Pilates always talked about looking after the whole being, for instance, what we eat; what our occupation is and whether we get enough exercise in it; the importance of a good night’s sleep and many other factors that promote a healthy lifestyle.

HAVE A GOOD NIGHTS SLEEP! ZZZZZzzzzz

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]]> http://rhplus-studio.com.hk/pilates-while-you-sleep/feed/ 0 http://rhplus-studio.com.hk/how-are-you-sitting-right-now-take-a-moment-to-think-about-your-posture/ http://rhplus-studio.com.hk/how-are-you-sitting-right-now-take-a-moment-to-think-about-your-posture/#comments Tue, 28 Feb 2012 02:49:27 +0000 Pilates HK http://rhplus-studio.com.hk/?p=1084 Pilates – posture :

Are you slumped over your computer with your head forward?

Are your shoulders rounded?

Before reading on, take a moment to think about your posture.

Try to lengthen your spine out like a string is attached to the crown of your head and pulling you towards the ceiling. Let your chest and shoulders open like a smile is painted across your chest.

Notice how you feel from making this change – more energised ? – more confident ?

Sitting hunched over at your desk for extended periods can cause the muscles on the front of your torso to shorten and your back muscles to become weak and stretched out.

Over time, this causes muscle imbalance, leading to chronic back and neck pain.

Poor posture in the office is the primary cause of neck and back pain and overall fatigue.

According to the Hong Kong Government’s labour department, over 70% of sedentary workers are suffering from, or have experienced lower back pain at their work place.

Taking up Pilates is a great step towards preventing posture related injuries and reducing stress and muscle imbalance.

Pilates works by re-balancing the body, adjusting the way you recruit muscles to produce movements.

It changes the way you use your body, the way you move – restoring natural, normal movement.

Pilates also enhances mental alertness and productivity – a lunchtime Pilates class is the perfect way to stay energised before going back to the office!

Why not come along to a lunchtime class at RH+STUDIO for an instant ENERGY BOOST!

Book now to reserve a place!

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After giving birth it is important that you get the “all clear” from your doctor before starting up gentle exercise again.

After a natural birth this is usually 4 – 6 weeks after delivery and after a C-section 8-10 weeks but this depends on the individual as every woman is different.

Of course you want to get to your pre pregnancy shape and weight as soon as possible, but it is important that you don’t rush into things as you don’t want to cause more harm than good.

During pregnancy the muscle that runs straight down your front – ( the rectus abdominals or your six pack muscle ) will have separated to allow the baby room to grow.

The amount of separation varies, depending upon muscle tone, size of the baby, weight gain and number of pregnancies.

The gap may return to normal on it’s own, during the first few weeks after birth.

However, for many women, the gap between the muscles remains.

Before starting Pilates after pregnancy it is necessary to have your abdominal muscles checked to see whether or not they have come back together.

Your midwife | doctor | physio | can check for you.

If the muscles are still separated, some exercises could actually cause the gap to remain or to get wider.

Ab exercises that involve flexion of the trunk (ie. sit ups and crunches) should be avoided while the Rectus abdominals are separated.

Instead it is advised that you focus on exercises that work the transverse abdominals and Pelvic floor like many of the more gentle Postnatal Pilates exercises.

The transverse abdominals are your deep, core stabilising muscles, on the right and left sides of the abdomen.

Strengthening these muscles helps to close the separation of the rectus abdominis.

To enquire about a pilates class suitable for Post Natal :

 
For Booking our Inquiry please contact US!

Practising Pilates regularly can help dramatically improve your golf swing whilst also reducing the risk of injuries commonly associated with this sport.

Golf, requires core stability in order to hold a position long enough to play through a shot rather than allowing the body to buckle or twist.

By targeting the deep postural muscles, Pilates builds up strength from the inside out making it easier to power movements from the body’s core.

During a golf game the player is constantly bending forward and twisting to one side only causing the same muscles to be used over and over again.

This upsets the body’s muscle balance.

Pilates helps to balance out the body against the forces of the swing. It helps to create less torque in the spine because you learn to swing from your center and not from your limbs Pilates re- educates muscles to work more efficiently, restoring balance and natural, normal movement patterns.

Golf, like pilates is about ‘core strength’. In both cases, all movements originating and being powered from the body’s centre or ‘Powerhouse’ as Joseph Pilates himself called it.

Practising Pilates helps to strengthen the body’s key stabilising muscles : The Transverse abdominals and pelvic floor muscles.

Golf, like Pilates requires precision.

A small adjustment of a golfer’s shoulder flexibility can be the difference between a drive from the tee veering onto the rough or going straight onto the green.

Pilates requires focus to achieve precision in each exercise.

Conscious control of movement enhances body awareness. It is one of the preferred exercise regimes of many professional golfers today.

Devotees include Tiger Woods, David Duval, Andrew McGee, Grace Park and Annika Sorenstam, among many others.

Just 2 hours of Pilates a week could make all the difference to your golf technique !

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It is important to remember that pregnancy is not an illness!

Both mother and baby will benefit tremendously by exercising gently and staying fit and healthy during the pre-natal period.

Pilates is an ideal exercise for expectant mothers as all the exercises can be adapted to suit pregnancy.

Many of the Pilates exercises are performed in the quadruped position (on all fours) which is a safe and comfortable position for both mother and baby.

The breathing techniques used in Pilates and correct use of Pelvic Floor muscles will also help with labour.

During Pregnancy, your abdominals and Pelvic floor muscles need to be strong enough to support your bump and protect your spine however you don’t want to over strengthen your abs as the baby needs to grow without restriction.

You will also need to be able to release the pelvic floor muscles during delivery.

It is recommended that the abdominal work during pregnancy is limited to gentle Pelvic floor control and Transverse Abdominal strengthening.

( The TA is a corset like muscle that wraps around your mid section ) The common ‘pregnant posture’ whereby the woman lets her belly hang out and stands with an over arched lower back should be avoided, as this places undue stress on the lumbar spine.

Pilates emphasises the importance of correct posture during pregnancy and also serves as a good preparation for after the baby is born when correct posture will make lifting and carrying the baby more comfortable and injury free.

During pregnancy, changes in hormones cause the body’s ligaments to become more flexible so that the pelvis is able to expand during labour.

This often causes joint instability, therefore it is very important that all exercises are performed in correct alignment and that you don’t over stretch the stabilising muscles of the pelvis.
 

Ideally it is best to join a Pilates class specifically designed for pregnancy or if you have been practising Pilates regularly before you become pregnant it may be possible to join a regular class whereby the teacher can give you alternative exercises or modifications when necessary.

Regular Pilates classes throughout pregnancy ensure a healthy happy mum to be!

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Pilates is a system of controlled exercises that engage the mind and condition the entire body. It is a balanced mix of strength and flexibility training that improves posture, reduces stress and creates long, lean muscles without bulking up. Pilates works several muscle groups simultaneously through smooth, continuous movements, with a focus on strengthening and stabilizing the core (the abdominals, buttocks and back muscles often described by Joseph Pilates as the “powerhouse”). Pilates concentrates on quality of movement rather than quantity, leaving you feeling invigorated rather than exhausted after a class. Pilates principles can be applied to any daily activities allowing the body function more efficiently.

Is it suitable for any ages ?

Pilates is suitable for men and women of virtually any age, fitness level and body condition. can be adapted, modified and customized for individual needs.

What results can I expect from practising Pilates regularly ?

Results are very individual, but even after one session most people experience a heightened awareness of their body, particularly posture. With regular, consistent practice you will gain increased strength and tone in your ‘core’ muscles that help to correct posture : Abdominals, buttocks and back muscles. Pilate sis also a mind/body exercise which leaves you feeling confident, alert and energised.

Where are the classes held ?

The classes are held at different studios around HK including Central, Wanchai and Midlevels. Please check out the schedule and studio addresses at www.rhplus-studio.com

How many students are in a group ?

No more than 12 people are in the group so that each student receives individual attention.

How long does the class last ?

1 hour (HKU classes 1hr 15mins)

How much do the classes cost ?

PRICE LIST:

If I opt for the course of 10 – how long do I have to use up the classes ?

10 weeks.

What happens if I miss a class ?

If for any reason you miss your regular class you can make it up at any of the other classes within the 10 week course period. Or if you choose to pay for another course of 10, any missed classes can be carried forward and taken as extras.

What happens on public holidays ?

Normally there are no classes on public holidays however if the teacher is available to teach and there are enough students who would like a class, a special class is sometimes arranged.

What happens during bad weather ?

All classes will be cancelled if black rain cloud or typhoon signal 8 is hoisted or about to be raised.

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I have already noticed a difference since the 5 weeks since I have been attending the classes and am much more aware of my posture. I think Ruth’s Pilates classes would be of use to anyone who works at a desk for long periods of time, particularly people who want to improve their general well-being, posture and strength, and to be aware of how bad posture can cause back pain.

I have also found the Ruth’s class to be good for stress relief as the exercises focus your mind away from other things. : Paul Forrester, Asia-Pacific Consumer Credit Risk, HSBC

I have been attending Pilates with Ruth for 2 years. The difference it has made to my body shape and posture has been noticed by others and I am often asked if I have lost weight. I feel taller and slimmer and am constantly aware of my posture as a result of my twice weekly classes.

Ruth is an excellent teacher, she clearly and carefully explains the exercises. Even in a large class she is able to help and correct each person by giving them individual attention. I would recommend Pilates with RH+STUDIO to anyone starting Pilates for the first time or wanting to start again. Usha Casewell, Lawyer.

A good teacher inspires and Ruth has inspired me to get the most out of her Pilates classes over the past four years. Pilates is a mindful exercise and Ruth is mindful that her clients do each movement effectively, comfortably and above all, safely. She always checks clients’ injury histories, remembers these details and adapts exercises accordingly.

Even in larger groups, Ruth provides that personal touch with individual attention, gentle correction and encouragement. Although we may groan when we do “The Hundred,” I think we’ve all come to realise that it’s not quantity but quality that counts and Ruth definitely provides a quality demonstration and explanation of what we should be doing and feeling.

Her dedication to her students’ well-being even extended to the meticulous preparation of worksheets so we could practice at home during her recent absence – on her honeymoon ! Such attention is certainly a big plus from RH+STUDIO. April Startup. Teacher

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Ideally to see quicker results 2 – 3 times a week is recommended. Try to combine Pilates with some kind of cardiovascular activity such as swimming, running, dancing or anything that increases your heart rate. Regular, consistent practice will help you integrate the Pilates principles in to your every day activities. You should start seeing and feeling results in about 10 to 15 sessions.

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Ruth is a registered Pilates Teacher with the Polestar Pilates organisation and has completed many courses with this group. She holds the post-rehab qualification from Polestar. She has been teaching Pilates for over six years. Ruth trained at the Royal Academy of Dancing and gained a teaching degree in the Art and teaching of Ballet.

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Just Have Baby - PostNatal Fitness - Mat Exercises

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Pilates Class Venues - Central, Wanchai, MidLevels,Pokfulam

RH+STUDIO prefers it if you base yourself in 1 or 2 classes so we can make sure the classes don’t get overcrowded. Of course if you can’t always make it to those classes you can come along to any of the others, but please check with the teacher before hand.

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5. Pilates Class – Warm up

Try a Class before joining package. Great option for those who travel!

DROP IN – 1 TIME – ANYTIME – JUST BOOK or CALL 852.28.55.00.51!!!

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