April 2022 – Pilates With Ayla

– April 2022 –

What a busy month compared to the last. I feel like I have been here there and everywhere!

My new Monday classes have been going well, I’m getting consistent numbers which is brilliant, and they want me to carry on in May which I am very grateful for. I just need the numbers to increase a little so make it sustainable.

Over the Easter holidays I worked with a variety of different hubs supporting Southampton city council’s Easter HAF programme to help provide children with healthy eating and living choices. It was so lovely being able to work with children again I had such a blast. I even had one class full of superheroes which made my day!

I have also recently been in contact with an organiser from MS Society Southampton and I am now in the process of sorting out some chair Pilates classes for one of their groups which meet on a Thursday. Hopefully this will be starting up mid May, so I can tell you more next month.

Prone Swimming

Prone swimming means to perform the swimming motion while laying on your front. The beauty of this move is that is supports strengthening the whole posterior chain, meaning everything along your back is working hard.

Breathing:
– There is no breathing pattern for this move as such, aiming to create a pattern and syncronise you’re movement with you’re breathing is key.

Step 1

Set up

– Lay on your front, knees and feet hip width apart, arms outstretched.
– Experiment where your neck and shoulders feel most comfortable: on the floor, hovering or with a block/pillow under your forehead.

or

Step 2

Arms first; 6-8x on each

– Raise one arm at a time as high as you’re able to reach, then place this back to the start position.
– Repeat with the other arm.

Note: This can be done with your head on the ground or under a block as well.

Step 3

Now legs; 6-8x on each

– Raise one leg at a time as high as you’re able to reach, then place this back to the start position.
– Repeat with the other leg.

Note: Keep your legs straight and pivot from your hip, making the thigh work.

Challenge 1

Coordination

– Why not try raising and lowering the opposite are and leg at the same time.
– Fluidly alternate which arm and leg is in their air.

Challenge 2

All these actions can be performed while avoiding touching the ground. Adding the hover in make your back work a bit harder.

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