GET IN TOUCH

Tel: 07912 686 942

NORTH COAST PILATES

Unit 6A

Gateside Road Business Park

Coleraine

BT52 2RE

lizzy@northcoastpilates.co.uk

MATWORK PILATES

This class is based on the mat and follows a repertoire of APPI pilates method exercise. All classes are suitable for beginners and include exercises to improve spinal mobility, flexibility of the key trunk and lower limb muscle groups, body awareness and postural awareness. As well as strengthening and toning all the parts of the body.

Various small equipment (soft balls, weighted balls, bands, circles) is used to further enhance the effects of the exercises, increase toning and mix up the challenge.

PREGNANCY

& POST NATAL

PILATES

Pilates is a safe and effective way to target the exact muscles that can be a problem during pregnancy and after birth.

The benefits of Pilates in pregnancy include: pelvic floor conditioning, improved posture, improved circulation, improved spinal and pelvic stability and control, maintain/improve tone and flexibilityrelaxation.

Benefits post natally include: toning of abdominals and pelvic floor, help with regaining figure (in association with weight loss), assist in preventing incontinence, increase fitness, reduce anxiety and depression, hasten recovery after delivery, muscle strengthening, improved confidence

Most women can start post natal pilates at 6 weeks after a normal delivery, 12 weeks after a Caesarean Section. You can also bring your baby along to class and it's an excellent way to meet other new mums.

One to One sessions can be started prior to these time scales and be individualised to your needs.

HEALTHYHIT® PILATES

HealthyHIT® Pilates is a fusion of the High Intensity Training (HIT) principle and Pilates movements in a structured, licensed program. The classes last 30 minutes and work you HARD with correct technique, form and function.

 

HealthyHIT® Pilates incorporates appropriate rest periods of Pilates exercises to balance the program.

 

Fit, functional and FUN!

If you prefer to work on a one-to-one basis, with a friend or a small group of friends then these sessions are for you.

 

The session format and the exercises given are tailored to suit your individual needs and objectives. They allow for greater progression and development and are a must for anyone requiring that individual attention.

Individualised Pilates programmes can be provided at these sessions. This can be emailed directly to clients with video footage, still images, drawings or printed out for them to take away. Programmes are unique to each client who will receive a username and password to access their personal programme.

Bespoke sessions specific to certain groups can be arranged e.g. sports teams, children's clubs

ONE TO ONE &

BESPOKE GROUPS

Invented by Pilates founder Joseph Pilates, the reformer is a bed-like frame with a flat platform on it, called the carriage, which rolls back and forth on wheels within the frame. The carriage is attached to one end of the reformer by a set of springs. The springs provide choices of differing levels of resistance as the carriage is pushed or pulled along the frame. 

At the spring end of the reformer, there is an adjustable bar called a footbar. The footbar can be used by the feet or hands as a practitioner moves the carriage. The reformer also has long straps with handles on them that are attached to the top end of the frame.

They can be pulled with legs or arms to move the carriage as well. Reformers parts are adjustable for differing body sizes and differing levels of skill.

Exercises can be done lying down, sitting, standing, pulling the straps, pushing the footbar, perched on the footbar, perched on the shoulder blocks, with additional equipment, upside down, sideways and all kinds of variations. 

All kinds of exercises are done on the reformer to promote length, strength, flexibility, and balance. Most Pilates reformer exercises have to do with pushing or pulling the carriage or holding the carriage steady during an exercise as it is pulled on by the springs.

The reformer offers all the famous benefits of Pilates including overall strength, flexibility, coordination, and balance.

And the reformer creates a unique and varied exercise environment.

The reformer is large enough to accommodate full-range motion which is wonderful for increasing flexibility while building strength.

Pushing and pulling with legs or arms against the resistance of the springs, carriage, and body weight is generally strength building. The exercises provide enough resistance and movement variety to help build strong bones. And there is a special feature, eccentric muscle contractions. The reformer is a set-up for eccentric contraction. That is one of the keys to achieving the long, strong muscles without bulk that Pilates is known for.

The instability of a rolling carriage with the springs set at different levels of resistance provides all kinds of stability challenges that develop core strength and promote better balance. Paradoxically, when the springs are on a lighter setting, some exercises are more challenging for the centre because it has to work harder to control and stabilise the movement. 

Exercising with the reformer is possible for anyone, at any level of fitness. We have also offer some drop in Reformer sessions - Lunchtime sessions last 30 mins and are a fast paced workout. Relax & Reform is a 45 minute class, slower paced and aimed at individuals with joint problems, reduced flexibility or injury recovery.

REFORMER PILATES

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