Our Certified and experienced coaches will help you to start an excellent preventative technique to strengthen and stabilize your core muscles, protecting the body against potential injury. Involves stretching, strengthening & re-alignment of the body with each movement executed slowly & precisely.

Intelligent movement for smart people!

Trainer.ae helps you to tone your muscles through Pilates, especially around your midsection. This shapes your body and gives you a leaner appearance. Because an improved appearance is what most people strive for when they try to lose weight, this technique can help you achieve that goal

Pilates Is Whole-Body Fitness

Pilates Is Adaptable to Many Fitness Levels and Needs

Pilates Creates Strength without Bulk

Pilates Increases Flexibility

Pilates Develops Core Strength

Pilates Improves Posture

Pilates Increases Energy

Pilates Promotes Weight Loss and Long, Lean Appearance

Pilates Increases Awareness – Body/Mind Connection

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Pilates is more than just a workout. Any person who’s been doing it for at least a couple of months knows that Pilates doesn’t only sculpt your body but it also clears your mind and gives you energy and inner serenity. But what is so special about Pilates?

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After practicing Pilates for 5 years and teaching it for 3 years I’ve seen changes in my body and mind as well as observed the same transformations in my clients. Most people come to a Pilates class to get a flat tummy, ease joint pains and discomforts, rehabilitate after surgery or improve their athletic performance. And Pilates can do all of that!

But the most amazing part happens when students start seeing changes not only in their bodies but also in their minds, in their emotions and in their lives altogether. I’m partial, of course, but Pilates is a true miracle tool.

The modern world is full of distractions, stresses, and chaos. Each one of us is looking for a personal state of peace and tranquility that would help us make sense of everything that is going on in our lives. When searching for that inner balance we usually consider popular self-improvement techniques like meditation, simplifying, affirmations etc. but we rarely consider any form of exercise as a viable tool to help us balance our lives.

12 scientifically proven reasons Pilates is an all-inclusive ticket to your peace of mind

The Pilates Method of Body Conditioning is complete coordination of body, mind, and spirit.

1. Pilates improves your memory and makes you smarter.

Beginning in our late 20s most of us start losing about 1% of the volume of our hippocampus, a portion of the brain responsible for memory and cognitive function. Our brains are literally shrinking.

For a long time scientists thought that we were born with a certain number of brain cells but recently they discovered that our brains could create new cells thus slowing down or reversing brain shrinkage. What will it mean to you? It means better memory, lower risks of Alzheimer’s disease, better learning and problem solving, a higher IQ and more.

2. Pilates trains your brain.

Learning new activities is a proven brain-training technique. If the neurons are formed but they don’t connect then eventually they die without any benefit to brain health so this white matter is extremely important.

Learning a new activity is an important part of brain fitness. But most of us don’t have extra several hours a week to learn how to juggle (that is what Heidi Johansen Berg used in her research) or take on a new hobby.

An exercise program, however, can be just the right way to multitask – benefit our body and our mind at the same time. If you start to automatize your workout (like running on a treadmill while watching TV, doing reps at the gym without focusing on your form or flying through the same Yoga sequence every week) you cut the benefit of your workout in half (not even mentioning that you double the risk of an injury.)
According to Anne Bishop, a Pilates instructor, and researcher, learning a new movement or a new modification in a Pilates routine provides just the effect we are looking for by challenging the body and mind at the same time.

3. Deeper muscle activation means a better function of the nervous system.

Every time we move we use several specific areas of our brain. The brain then sends an impulse through the spinal cord to muscle fibers (the process is more complicated than that and requires a bunch of words that my spell checker doesn’t even know.)

When you learn to voluntary engage certain muscles (like deep core activation in Pilates) you fire a movement chain that might have been asleep for a long time. Did you know that your core consists of 29 muscles and not just a six-pack? Learning to use them is a cleansing rinse for your nervous system.

A healthy nervous system means better communication between your brain and other parts of your body as well as the release of stress-fighting and mood-boosting hormones.

4. Calm mind and emotions with Pilates.

You have probably heard a lot about the benefits of mindfulness meditation for your mind and body. To sum them up, meditation:

• Relieves anxiety and depression,
• Bits of help treat insomnia,
• Sharpens the mind,
• Uncovers creative thinking,
• Relieves stress,
• Helps with chronic pain management,
• Reduces negative emotions,
• helps fight addictions and instill positive habits,
• Lowers blood pressure and improve cardiovascular health.

When most of us think about meditation we imagine a Buddhist monk or a New Age person chanting in solitude. But perhaps we are wrong as we envision only one way that mindfulness can enter our lifestyle.

Though the concept originates in ancient Buddhist, Hindu and Chinese traditions, when it comes to experimental psychology, mindfulness is less about spirituality and more about concentration: the ability to quiet your mind, focus your attention on the present, and dismiss any distractions that come your way.

Pilates lets you concentrate your attention on one thing – your body. Whether you want it or not, you have to clear your mind of any distractions if you are performing Pilates coordination work on the Reformer or if you are just visualizing an inner spring in your core that your instructor is talking about.

Pilates lets you reap all the benefits of meditation without actually sitting still and feeling like you are wasting your time.

You can gain mindfulness benefits only if you are comfortable with what you are doing. Some enjoy the peacefulness of a traditional meditation while others get better results from a mindful movement that cleanses the mind while exercising the body.

5. Pilates relieves stress tension in our body.

You have probably heard about the famous “fight-or-flight” response to stressful situations. When confronted with a stressful situation (real, like almost getting in a car wreck or imaginative, like fear of public speaking) our body releases a wave of stress hormones to prime our body to fight or flee.

In a stressful situation, our body is ready to move at its peak performance but in most modern-day scenarios we can’t run away when stuck in a traffic jam and can’t pick a fight with our boss. Physical activity is supposed to metabolize the buildup of stress hormones but instead, we try to keep everything inside and work our way through it.

The result? Stress hormones settle in our body causing hypertension, muscle spasms, and pain.

Pilates relieves tension built up in the muscles through gentle stretching and gradual conditioning. An energetic Jump board workout will let you metabolize stress hormones built up in your muscles. And facial release techniques that many Pilates instructors use in their classes today will help you loosen tight muscles that are not responsive to passive stretching. When you get stress out of your body, you also get it out of your mind.

A body free from nervous tension and fatigue is the ideal shelter provided by nature for housing a well-balanced mind, fully capable of successfully meeting all the complex problems of modern living.

6. Pilates and Yoga tame your stress.

While it’s important to drive stress out of your body, it’s even more important to prevent stress from entering your mind. If you don’t address the cause of stress (the way you perceive situations and respond to them) you won’t be able to have lasting stress relief.

Research about the benefits of Pilates to tame stress is pretty much non-existent but Yoga has been proven time and time again to be a powerful stress reliever. While Yoga and Pilates are quite different (and that’s a subject for another article) they still share several similarities especially if taught as a mindful movement practice and not just as a fast-paced gym workout.

Several recent studies have found the positive effects of regular Yoga practice on stress reduction and improved wellbeing.

Yoga and Pilates pose embody steadiness and ease, they teach you to find opposition inside your body and use it to gain greater control of the body.

Another group of studies published in the Yoga Journal showed the stress-reducing benefits of regular and even a one-time Yoga session. According to the authors, the physical challenge of a pose becomes the equivalent of a stressor. The same happens during a Pilates class that incorporates intermediate and advanced Pilates moves or is focused on the flowing transitions. When physical demands are met with steady breathing and mindfulness the nervous system responds by maintaining activation while keeping an underlying sense of calm. This response lets us face our day-to-day stress with clarity and respond to it without getting overwhelmed.

7. Pilates makes you happier.

If you love Pilates then it will make you happier.

When our body is positively stressed, like when you go through a favorite workout, endorphins are released into the body that makes us feel good. If you enjoy your workout and stay focused on it instead of letting your mind wander somewhere else you will feel happy and calm at the end.

Physical fitness is the first requisite of happiness.

8. Pilates makes you more creative.

A creative and open mind lets us experience life fully and come up with inventive ways to deal with life’s challenges.

Exercise and mindfulness meditation each have proven to improve creativity. When you combine the two in a Pilates workout you get even better results for your mind and your body.

9. Pilates lets you control your emotions.

Our emotions and breathing are closely connected. A recent study by Pierre Philpot (as cited by Psychology Today) showed that different emotional states are associated with distinct breathing patterns. Think of how your breathing changes when you face something frightening as opposed to something pleasant. There is no major breakthrough in this finding, just common sense.

However, the interesting part of the study was that different breathing patterns evoke certain emotions. You can basically breathe yourself into calmness or anxiety.

Above all, learn to breathe correctly.
~Joseph Pilates

Breath is one of the six fundamental Pilates principles. Learning to control your breath is probably the biggest benefit of Pilates since many of us are “lazy-breathers”. The techniques that you learn in a Pilates class can also be used in different life situations to calm your mind or get through a stressful situation.

10. Mindful Movement helps release emotional tension.

Any mind/body professional can tell a lot about your personality by simply looking at your posture and observing your movement. Over time we store our emotions and anxieties in our body. We clench our jaws when we want to yell, slouch when we feel inferior or shy, and tighten our hips to suppress emotions of sadness and fear.
Pilates practice lets you release your muscles and gain control of the deep core muscles that tend to be closely connected to your emotional baggage. When you release muscles that hold your emotional tension you also let go of the emotional baggage that you’ve been carrying around for who knows how long.

11. Pilates teaches you to be yourself.

The modern world puts us under a lot of stress because we constantly feel the need to conform to certain standards. We constantly have to push our boundaries to meet a deadline, be a better parent or look an act according to modern-day standards.

Pilates teaches us to respect our body and be content with it. Pilates practice is focused on working within your range of motion and building up your strength and flexibility gradually. Interesting enough, once we become confident in what we are doing we find strength and motivation to move to the next level. However, our progress is not propelled by comparing ourselves to someone else but rather by setting our personal standards and priorities that are meaningful to us.

When we learn to respect our bodies this way we also learn to do the same with everything else in our lives. We start living according to our priorities and desires, instead of keeping up with the Joneses.

12. Become more confident.

In her TED Talk, social psychologist Amy Cuddy discusses how the “power” posture boosts confidence levels. I hope you listened to your Mama when she told you to sit up straight and straighten up because it is the exact posture that makes us more confident.

Pilates is all about good posture and proper body alignment. Of course, good posture is important for your health but you will also gain the confidence benefit from it.

Through the Pilates Method of Body Conditioning, this unique trinity of a balanced body, mind, and spirit can ever be attained. Self-confidence follows.
~Joseph Pilates

If you didn’t have enough reasons to try Pilates or to fit another class into your schedule then hopefully you do now.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman, and RAK.

Do you want to do Pilates, but you know nothing about it? Here is a full guide on what you need to know about Pilates.

What is Pilates?

Pilates is an accessible way to build strength in your core muscles for better posture, balance and flexibility. It is demanding but it is not the type of work out that will make you hot and sweaty. It’s all about concentration and breathing but you’ll definitely feel it in your muscles during exercise. What sets Pilates apart from other exercises is its focus on toning the muscles with springs, bands or your own body weight. There are different types of Pilates to choose from, for example the ‘Pilates hundred’, ‘neck peel’, ‘shoulder bridge’, ‘tendon strength’, ‘sparklers’ etc.

Who is Pilates for?

Pilates isn’t just for fitness fiends, it’s for everybody, be it beginners or those who have been in the fitness circle for a long time. If you are someone who wants to have a tight core, or straight a back, or even someone who wants fit legs, Pilates is what you need. In general, Pilates isn’t designed for a particular group of people, it’s for everyone.

Health benefits of Pilates.

If you have an annoying back pain that won’t let you be as agile as you would want to be, pilates is a great solution to your problem and it is easy on your joints. It boosts your brain power, it prevents injuries related to muscle imbalances. It also relaxes your body and is a major stress reliever.

Can you lose weight with Pilates?

Most people don’t think Pilates alone is enough to help you lose weight, just because it doesn’t require heavy lifting and profuse sweating doesn’t mean it is any less than other weight loss exercise. Pilates effectively conditions your core muscles, which boosts your calorie-burning potential. So yes, you can lose weight with Pilates.

Risks of Pilates.

As with any exercise, poor technique in Pilates carries the risks of injuring muscles and joints. It is very important to know what you are doing before you start, or you can get a qualified Pilates instructor to ensure your safety. Certain Pilates exercises require balances and is very easy to fall from if you can’t balance yourself properly.

Safety measures.

There is a high percentage of risks in Pilates, but there is a way you can avoid those risks. You need to follow instructions exactly as they are, do not change anything. Concentration is key, your mind should be in it. And don’t push yourself too hard, if you know you’ve reached your limit, stop!

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Yoga is a spiritual, mental and physical exercise that involves meditation and the adoption of specific bodily postures. It originated from India some 5000 years ago. It is very beneficial both mentally and physically. It involves a lot of poses, and each type of pose has it’s own benefits.

TRIKONASANA (THE TRIANGLE POSE)

The triangle pose is a good way to improve and maintain balance and concentration. For people looking to burn fats, it is very helpful. It also cures indigestion, reduces stress and blood pressure. Stimulates the kidney to function effectively and also the function of blood through the body. To do the trikonasana pose, keep a distance between your legs and turn your right leg at 90 degrees, inhale and raise both of your hands up parallel to the ground with your palms facing downwards, bend your upper body to the right and exhale slowly then raise your left hand upwards and your right hand touching your toes while looking up. Inhale and exhale repeatedly for about a minute or two while keeping that pose. Get back to your original standing position and repeat it all on your left side.

SHIRSHASANA (HEADSTAND POSE)

The word “shirsha” means ‘head’ in sanskrit, and “asana” means ‘pose’. The headstand pose is a great way to release anxiety, it also help with the flow of blood in the brain and improves memory.those suffering from headaches, poor blood circulation and liver diseases, shirshasana is your cure! It is also beneficial to those suffering from sleeping disorder or for those who have spine problems. What you do is, you sit on your knees, interlocking your fingers(of both hands), place the interlocked hands on your yoga mat and slowly place your head into the space between your palms. Then slowly lift your legs upwards and keep it straight for 25-30 seconds. Go back down slowly, take care not to hurt yourself. Repeat it again. You can increase the time as you go on and your endurance increases.

UTTANPADASANA (THE RAISED LEG POSE)

As the name implies, this involves raising your legs. It’s benefits are more on the side of physical fitness than any other thing. It is very helpful in losing weight and burning fat as well as toning stomach muscles. It strengthens the back muscles, as well as the thigh and hip muscles. It is phenomenal is your are looking for six pack abs. But is also has it’s health benefits. It is really helpful for diabetes patients,it increases blood circulation in the body, improves the functions of the reproductive organs. It cures back pain and stomach disorders. It is good for waist pain, arthritis and heart problems. Here is how you do it, lie flat on your back, place your hands on either side of your body with your palms facing down. Inhale slowly and lift your legs at 60 degrees from the ground. Hold this posture for as long as you can, exhale and bring your legs back down. Repeat it a couple of times.

PASCHIMOTTANASANA (FOWARD BEND POSE)

For those of you who need a little bit of increase in your height, this is for you! But that’s not all it does. It relieves stress, it is good for constipation, reduces fat and tones the abdominal muscles. For women, it can balance menstrual cycle and it can cure impotency and enhance sexual power with regular practice. To do the forward bend pose, sit down straight with your legs parallel to and touching the floor. Keep you legs together and place your hands, palms down, on your knees, slowly bend your head and trunk forward, moving your hands along to your toes. Hold your toes with your fingers without bending your knees and let your head touch your knees while you breathe in and out slowly. Stay like that for as long as you can and the slowly return to your original position. Repeat!

BALASANA (CHILD POSE)

The balasana, like all the other types of yoga, was derived from sanskrit meaning ‘child pose’. It is a really good way to stretch and it strengthens the hip muscles and the thighs. It also helps in relieving fatigue. Good for back pains and blood circulation.Here is how you do it, sit on your knees with your buttocks touching the heel of your feet. Place your hands on your thighs. Slowly bring your chest forward with your hands on the yoga mat palms down and your forehead touching the mat. Breathe normal and hold position for as long as you can. Return to original position and repeat.

NAUKASANA (THE BOAT POSE)

The boat pose is well known for toning stomach abs and for losing belly fat. It improves digestion and the circulation of blood through the body, as well as the functions of the kidney, the liver and the lungs. It is good for diabetes patients and in strengthening muscles. To do the boat pose, lie flat on your back with your arms on either side of your body. Breathe normal, then inhale slowly and lift your legs at 45 degrees from the ground. Raise your upper body and touch your legs with your hands. Hold this posture for as long as you can. Then exhale slowly and return to original position.

DHANURASANA (BOW POSE)

If you want effective weight loss, this is one way to get it. It cures asthma, constipation and obesity. Acts as stress reliever, improves back posture and cures back pain. It also helps improve blood circulation and strengthens muscles. Here’s what to do, lie on your stomach, on the ground, inhale slowly and start bending your legs backwards and hold your ankles with your hands. Only your stomach and pelvis should touch the ground. Hold this position for as long as you can. Then exhale and go back to your original position. Repeat it a couple of times.

TADASANA (MOUNTAIN POSE)

The mountain pose is very effective for good posture and reducing flat feet. Also the strengthening of your knees and thighs. It improves blood circulation, relieves body pains. It develops flexibility and strength and reduces stress. To do the mountain pose, stand straight on the ground, putting a bit of a distance between the heels of your feet. Inhale deeply and contract your abdominal and hip muscles. Raise your hands above your head, interlacing your hands. Extend your shoulder blades and make sure that your hand is in a straight line with your abdomen. Keep this posture for as long as you can and exhale. Go back to your original position.
Yoga is the best way to maintain both physical and mental health, as well as spiritual health. But only if you stick to it with discipline and make sure it’s a regular thing.

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Pilates As a Recreation Therapy in Dubai

Pilates has taken the fitness world by storm. Health and fitness gurus around the world are finding all sorts of ways to use Pilates. Our own Pilates teachers in Dubai have been using it as a recreation therapy and you won’t believe the results.

If you had to summarize it, It’s sort a mixture of philosophy and religion, fitness and health, relaxation and energy. You feel it the moment you walk into one of our many one on one and group pilates classes, says Sue Hermon , the woman behind the Pilates for life movement.

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Sue is one of the top certified Pilates instructor in Dubai, she also has a degree in recreational therapy and if that was not enough, she has a master’s degree in fitness education from one of the top universities in the UK. At the age of 22, she was a certified aerobics instructor in London UK and what she saw during her aerobic classes made her think for alternatives beside just jumping around with group of semi strangers.  Her answer was more holistic approach to health compared to just following the crowd.

Her passion for sports and her knowledge of science blended together, away from aerobics made sense.  She decided to put her master’s degree in fitness education to use. From her experience as an aerobic instructor, she knew people get this big rush of losing weight but they don’t stick with it.  One of the reasons for not sticking to exercises over an extended period of time is “because it is too hard”.  She decided to come up with teaching less harsh, but very effective methods of fitness and health improvement based on “less is more” concept.

Aerobics was a big hit about 25 years ago and over time it had its highs and lows but more and more people are now realizing the toll it takes on your joints, especially when it is not done right.  Bundle this up with aging of the Baby Boomers, aerobics may have contributed to the need for a joint-friendly, healthy form of exercise.

Enter The next frontier of Pilates. It is based on healthy mind equally complimented by healthy body, through whole body training instead of targeting specific muscle groups. The best way to look at it is this, she created a Pilates plan, which gives you a body of a dancer rather than a body-builder.

Before she teaches you a single class, she works on the mind and teaches you the philosophy of Pilates. It is all about   grace, strength, balance and coordination to move like a butterfly.  Beginning students must understand this and rest is by doing things slowly but properly again and again until you can master the basics.

Session with Sue means beginning with your current basic assessment first, a discussion of your goals in why you want to be fit and healthy and look at your individual health factors that might impact your ability to exercise properly. Just one hour with her and she can help determine some of your strengths and abilities. She talks about your past, builds it into your present and gets you ready for the future. She has detailed discussions with you about your former injuries, illness and lifestyle to determine where she needs to begin a therapy routine and what should be done at what time.

“Most of the time i can tell mind and healthy body by spending little time with someone but i still make sure to ask you if you had any medical issues – It’s hard to tell you just had your medial meniscus repaired,” she said. And if you did have a medical condition, Pilates is a great post rehabilitation workout.  She uses Pilates for most of her client who are recovering from injuries.

She has developed extensive range of Pilates exercise, from pre-Pilates workouts for those suffering from many different diseases like fibromyalgia, arthritis and movement limiting conditions to level 5 Pilates, yes there are different levels in Pilates, to more advanced Pilates system designed to provide performance enhancement for serious athletes in London and now in Dubai.

She stressed the importance of pre-Pilates program “fundamentals of movement”, is designed to help people start towards the right direction.  It is the foundation of overcoming injury, illness and disease through proper breathing and posture. The right way to breath is one of the most important aspect of Pilates “I am Known by family and friends as ‘posture police’ they all walk tall when i am around” Says Sue.

Sue is very serious about the need for good posture not because it helps with the Pilates but proper posture makes your back strong, helps you breath better and makes you look and feel better. “There is a posture epidemic going around” Says Sue, loads of problems we see is because we are too slouchy almost like “hunchback of Notre Dame”, a lot of people spend too much time bent over a computer keyboard. It’s this neglective segment of the population in Dubai and around the world that keeps the fitness industry in business,” she said.

Once you have gone through the initial assessment, she creates a highly personalized plan just for you. This plan not only is used as a road map but also she shows you how to incorporate it into your lifestyle.  “The whole idea is learning to balance your lifestyle. You don’t need a gym or a house full of expensive equipment, which are hardly used to be healthier,” she said. Often, the plan she creates can help clients her find tools needed right in your home and simple yet highly effective exercises to modify your lives.

Beside teaching her own brand of Pilates, Sue has been a personal trainer for 6 years, helping men and women, though in Dubai she mostly helps women. She helps you create a balanced life and creates unique plans for stay-at-homes moms. For example one of the plan for stay at home moms with active toddlers  is to use the time spent as a session, which involves the right way to learn to twist, turn and pick up after their children in a manner that won’t result in injury, using legs rather than the lower back to carry things.

she has helped many men and women heal from injuries.  From Sciatica to osteopenia or simply to relax, she has a routine for everything.  The biggest chunk of her clients are those who are trying to lose weight and contacted her based on word of mouth from others.  As you may Know, Word of mouth spreads fast in Dubai and if you are on top of your game, everyone wants to work with you. That’s the case with Sue, she is in high demand and for all the good reasons.

Most people do not know this but Pilates does not promote weight loss through cardiovascular exercise as some programs like aerobics. What most people also don’t know that Pilates was developed 80 years ago by its founder Joseph Pilates. Joseph believed the best way to lose weight was to increase muscle mass.  Sue totally agrees with it, muscles burn more calories than fat.  Lean muscle requires more energy to fuel your body than fat does. For example if two woman with exact same weight; one has more muscles and the other more fat, the one with more muscles will burn more calories while the one with more fat will burn less.

Pilates by its nature is easier on your joints because it works to decompress the joints, making it one of the best way for chiropractic therapy, Sue said.  She has been using this thought process to help people recover from injuries even faster than with chiropractic care alone.

She is also one of the best post rehab specialist in Dubai, she works closely with trainer.ae physical therapist’s on how to assist people making the transition from physical therapy back to a fitness program.  It is no surprised that Pilates was designed from day one to make your entire body “functionally fit” by helping to relieve stress and depression.  It also helps people with movement limitations overcome their shortcomings to regain some strength and increase their balance and freedom.

Sue wants you to not only learn with her but she helps you learn on your own also. She has loads of clients who injured themselves doing Pilates at home on their own or by following some so called expert with a CD without proper instructions.  Her job is to help you gain better understanding of Pilates, improve your techniques and venture beyond the 30-minute workout to a more whole body approach.

In Joseph Pilates own words, he said the objective was to invigorate the body and the mind. “My method develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit.”

Those ideas are what Sue uses to help you bring a little “balance” to your lives.

Her latest offering is Yogalates class in Dubai, which further integrates the principals of yoga and Pilates combined for a more relaxing and invigorating fitness experience, something you will love.

Trainer.ae: contact us today and let us provide you with a Pilates trainer in Dubai who can help create a personalized plan just for you, which you can do at home or in your office.

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We do all the relevant checks for you. All trainers from trainer.ae have the right visa and are fully qualified to train you.

Get in touch with us today, Group fitness classes and one on one personal training available in Dubai, Abu Dhabi, Sharja, Ajman, Al Ain or RAK.  Your health is more important than you know.

If proponents of Pilates are to be believed, Pilates aren’t just any ordinary method of exercise: they connect the mind and the body with a series of exercises that emphasize proper breathing, mental focus, and pelvic and spinal alignment.

Pilates, like any other fitness exercise, are obviously more effective when done the right way, so you even if you have been doing them for a while, you want to be sure that you have got the technique correct. Keep reading to find out how to eradicate all the mistakes you’re making when you do pilates.

1.You forget to Stretch

Possibly, you thought it unnecessary–a mere waste of time. Well, that’s where you’re wrong. Stretching before Pilates reduces muscular soreness and tension, increases mental and physical concentration (which is the most basic requirement for the exercise), enhances your ability to perform the skilled movements and reduces the risk of injury to your joints, muscles, etc and increases flexibility.
There are different types of stretches in Pilates, all with different purposes. There’s the:

• Mermaid side stretch– this keeps the hips grounded while opening and lengthening the side body by slightly tilting your torso (from the waist up) in the same direction as your arm.
• Spine stretch– this is more effective if done before the exercise and basically stretches your back and hamstrings. All you have to do is sit up really straight with your feet stretched out together, inhale and extend your arms (shoulder length) in front of you, now exhale as you reach forward to touch your feet. Count to five and roll up as smoothly as possible, all the while inhaling and exhaling.
• The Swan – this is done by lying face down on your mat(or on an even, comfortable surface), bend your elbows to have your hands right below your shoulders with your legs shoulder-width apart. Now adopt an even breathing motion and engage your spine before raising your upper body up to your belly button. Repeat 3-5 times. If done correctly it will strengthen the back, abdominals, inner thighs and hamstrings.

Be careful not to overstretch. Yes, this might make you more flexible but it can also irreparably damage your muscles.

2.Over-Straining Your Muscles.
This is actually more common with the neck. Pilates are supposed to lengthen your muscles to make them more flexible, not tauten them. Try doing it at your own pace and know your limit. Surely, you don’t want to injure your muscles while trying to strengthen them.

3.Improper Alignment
Pilates are all about proper alignment. This is what helps perfect your posture and  improve muscle function, and basically all the benefits Pilates offer are a result of good alignment of the muscles. Regardless of the move you’re doing–could be the hip twist, seal, boomerang, jack-knife, corkscrew, spine stretch, roll up, if the muscles involved aren’t properly aligned, then you’re not doing it right.

4.Not breathing

Your breathing method while doing Pilates matters a lot. It’s actually another factor that determines how effective your Pilate moves are. The moves are coordinated with a specific breathing patterns to help stabilize your body for movement, enhance relaxation while decreasing stress, better circulation and respiration (oxygen provides the cells with energy needed for better muscle movement). Thereby increasing the efficacy of your workout. There are two main breathing methods that are quite common in Pilates. There’s the;

• Lateral/intercostal breathing– this is actually the most preferred/recommended for Pilates because it allows us to maintain a contraction of our ab muscles throughout the exercise, giving you the extra support you’ll need. It basically involves deep breathing, all the way down to the spine and the pelvic floor whilst expanding the oxygen into the sides of the rib-cage and back for optimum intake of oxygen.
• Diaphragmatic Breathing– Less fancier names are deep-belly breathing or abdominal breathing. It’s done by contracting the diaphragm (a muscle located between the stomach and chest, used mainly for respiration) with slow, deep breathing that allows the belly to expand during inhalation and deflate during exhalation. This method of breathing is recommended by experts as the most efficient for breathing in general.

Note: Without the prerequisites (proper alignment of the muscles, mental focus, etc), the breathing method won’t matter much which means your Pilate exercises won’t be very effective.

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Pilates and yoga are more often than not tossed into the same category. Being that they both emphasize physical and mental strength with their postures (by teaching you how to regulate your body and focus your mind). As a result, there are similar poses which make it difficult to determine distinctions between the two. A major difference between the two is that the focus of Pilates is mostly physical though it requires a considerable amount of mental focus while yoga is a mind/body and spirit exercise. Consequently, yoga is referred to as a ‘practice’ and Pilates, a ‘workout’. Here are our reasons why you should choose Pilates over yoga.

1. Regular Pilates helps you get a leaner, toner, fitter, more flexible body
That’s what Pilates does. It lengthens and strengthens all the major muscles groups in a balanced manner and activates the core muscle (abs, back etc) giving you the good posture and toned body you’ve been aiming for.

2. You can lose weight faster with Pilates.
Although yoga does contain a few poses that are suitable for toning the abs,it is mostly based on three things; breathing, exercise and meditation. Pilates exercises, on the other hand are much more intense and add the cardio and fitness element to it. That helps you burn the calories faster.

3. Regular Pilates does wonders for your posture
All Pilates Exercises emphasize a lot on good alignment and strengthening of the muscles. The muscles are positioned in an aligned manner so as to not put pressure on other muscle groups but still get activated, resulting in a good, upright posture.

4. Pilates requires just a mat- or an even, comfortable surface
Pilates is simple, all you need to participate in it is yourself and a mat. The exercises are based on your core strength, mental focus and endurance. Not to say that there are no poses in yoga that do not require equipments, there are. But most of them do.

5.Pilates improves stabilization of your Spine
Pilates Exercises are all based on activating your core strength which basically comprises of your lower back, abdomen etc, this automatically strengthens the spine which dramatically affects your overall well-being.

In conclusion, if you want a workout that will tone and sculpt your body in all the right places then pilates is your workout but if you’re looking to free your mind and spirit, choose yoga.

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