At Bounce Beyond Leicester classes we teach ‘Functional Pilates’, we will use a mixture of mat-work and standing exercises which are therapeutic and designed to correct and improve posture, alleviate and prevent future injury and address any imbalance.  We will focus on the postural muscles of the body, providing special attention to areas of common weakness.  We will offer alternatives and variations both for clients with a specific medical diagnosis or injury and more challenging options for stronger clients ensuring everyone is able to work at their own level and improve week on week.

The Principals of The Pilates Technique:

1. Relaxation – Many of the issues we need to correct are caused by tension and tightness of muscles. Tight and tense muscles have a habit of taking over and firing when we don’t want them to, therefore firstly we must learn to be aware of and recognise tightness, stiffness and tension and learn how to release it.

2. Concentration – During class your brain will also get a good workout! In order to perform each exercise effectively we must concentrate, there are many aspects to think about, focusing on isolation and control, relaxation and release. There is no opportunity for the mind to wander, we must be present in the moment and in the movement.  Pilates will condition and strengthen both your body and your mind.  Joseph Pilates said himself that his method will enable you to gain mastery of your mind over the complete control of your body.

3. Control or Alignment – All movements are performed in a controlled manner whilst maintaining correct posture, alignment and stability. If we lose control we stop, we only want to teach the body and the brain sound muscles patters, teaching good muscle memory.

4. Centering – Creating a ‘girdle of strength’ Joseph Pilates called this the ‘powerhouse’, some methods may call this engaging your ‘core’. This involves engaging the muscles of the stomach, lower back and pelvic floor (transversus abdominus, obliques, multifidus and pelvic floor).  However, the areas of the body that control the ‘powerhouse’ include the upper back, shoulders and bottom (latissimus dorsi, trapezius, serratus anterior, spinal erectors, multifidus, quadratus lumbar and gluteus complex).  The action of ‘centering’ is to draw upwards and inwards through your pelvic floor then hollow your abdominals towards your spine as you exhale, this is an internal movement, maintaining spinal alignment throughout.  Only from this centered state do we then begin to add movements.

5. Flow – During the Pilates class all movements should feel natural, you should not feel like you are attempting to twist or turn into any awkward positions. When performed effectively all movements should feel graceful, controlled and should have a natural ‘flow’.  During class we will also aim for transitions from one movement to another to have ‘flow’.

6. Precision or Coordination – During the Pilates class every exercise should be performed with accurate precision, we aim for quality over quantity. Remember we are creating muscle memory, we only want to provide good quality input.
7. Breath – Breath control is integral to the Pilates Method, during class with use what is known as ‘Lateral’ or ‘Thoracic’ breathing; this involves inhaling slowly through the nose and deeply into your rib cage; you should feel your back and ribcage expand, then exhale through your mouth (I always think pursed lips works well) completely emptying your lungs; therefore cleansing with every breath cycle. The breathing pattern; generally we inhale to prepare and exhale to perform the hardest part of the exercise; this exhalation provides greater core stability and therefore supports you during the hard bits.  We also generally exhale as we ‘flex’ the spine (bend inwards) and inhale as we extend (bend away).