Canberra Pilates exercises & more...

  • Pilates Mat Instructor Course – Canberra February 2019

    Starting in February 2019 we will be hosting another Pilates Mat Instructor Course right here in Canberra! Where:  Pilates Can – Woden and Manuka Studios Duration: 285 hours Yes we have a comprehensive, Government registered, career starting, Pilates mat instructor course here in Canberra in ...

  • Let’s talk about the Pelvic Floor!

    Recently, Pilates Can instructors Trudi, Emma, and Lynn attended an interesting workshop about the pelvic floor.  Presented by Marietta Mehanni, an award winning fitness instructor and ambassador for Pelvic Floor First.  The workshop was informative and engaging. Did you know? What is the pelvic floor ...

  • Can you really have a spring in your thorax?

    You may have noticed our instructors talking a little differently lately… lots of talk about feathers, wetsuit zippers and warm breezes blowing through your ribs.  What on earth is going on?!?! Recently, Claire, Kirrilly, Merina and Emma had the pleasure of attending a workshop in ...

  • Quadruped

    Our next exercise after Prone Leg Lifts is Quadruped. This is good for   Quadruped is an excellent exercise for so many reasons.  There are a lot of benefits – abdominal activation and control, hip and shoulder disassociation, hip and shoulder stability and strength, axial elongation, ...

  • Prone Single Leg Lift (Straight Leg)

    The next exercise in our Pilates you can do at home series is Prone Single Leg Lifts with a straight leg. This is good for Prone single leg lifts are great for activating and strengthening the hamstrings and glutes.  This exercise prepares the body to ...

  • Femur Circles

    Following on from Bent Knee Fallout we have Femur Circles. This is good for  Femur circles are great for releasing tight hips.  This exercise can also help reduce tension through the low back. How to do Femur Circles Float legs in the air one at ...

  • Bent Knee Fallout

    Carrying on from Bridging our next exercise is bent knee fallout. This is good for   Bent knee fallout is great for those new to Pilates working on developing pelvic stability.  It is also good for teaching the leg to move without the torso moving with ...

  • Bridging (Pelvic Curl)

    Our next exercise is Bridging, otherwise known as Pelvic Curl. This is good for Bridging is a fantastic exercise with many benefits including: Improving spinal articulation, Activating and strengthening the hamstrings and abs, and Lengthening hip flexors. Things to focus on   The benefits of Bridging ...

  • Book Openings

    Next up in our exercise series we have Book Openings! This is good for Book openings are great for improving mobility through the spine, particularly through the thoracic region.  This is also a great one to help stretch the chest and provide shoulder mobility. Things ...

  • Criss Cross

    Following on from Book Openings we have Criss Cross. This is good for Criss cross is a great exercise for our intermediate clients to challenge pelvic stability and to develop strength in the abs – particularly through the obliques. Things to focus on/challenges   Throughout Criss ...

  • Hula

    Next up in our series of Pilates exercises is the Hula! Things to focus on   Throughout the Hula, make sure you maintain a good connection through the abdominals.  While tempting to relax your head and shoulders back towards the mat each time you come back ...

  • Elephant

    Moving on from Hula we have Elephant, an exercise typically done on the reformer. Things to focus on   Maintain the pyramid shape through your body throughout.  The line from your head to tailbone doesn’t change as the legs move.  Before you start, make sure that ...

  • Diamond Press

    The exercise we will be focusing on in this post is the Diamond Press. An exercise which is perfect for counteracting the bad posture habits we pick up in our busy technology driven lifestyles. Things to focus on Maintain good abdominal connection throughout – this ...

  • Single Leg Stretch

    Next up we are focusing on the Single Leg Stretch. Things to focus on  Maintain feet at knee level throughout (as if sliding your feet out along a table).  The torso remains still – only the legs and hand position changes. Challenges  This is a ...

  • Grasshopper

    The next exercise in our series is the Grasshopper. Things to focus on   Ensure the abdominals are engaged/lifted throughout to provide support to the lower back.  Move the head up away from the floor first, working down the spine as you lift away from the ...

  • Longstretch

    Next up is the longstretch. Things to focus on   Keep your shoulders down and wide throughout this exercise.  Maintain a long line from the top of the head to the heels.  Avoid lifting/lowering the hips as you move the carriage in and out. Challenges  Maintaining ...

  • Downstretch

    Following on from the diamond press we have the downstretch, an exercise which requires a considerable amount of control and strength, particularly in the upper body. Things to focus on ensure your abdominals and upper back extensors are continually engaged throughout the exercise. You should ...

  • Side Lying Single Leg Swings

    Following on from Side Lie Single Leg Lifts we move onto Side Lying Leg Swings. Lying on your side is a difficult position to stabilise the body and makes this exercise a challenge for the abdominals.  When performing this exercise you must ensure you are ...

  • Single Leg Slides

    Single Leg Slides, like Chest lifts and Dead Bugs, are another good starting point for those new to Pilates. Whilst performing Single Leg Slides you are activating/strengthening your deep abdominals and hamstrings as well as increasing your pelvic stability and body awareness. How to do ...

  • Chest Lifts

    Chests Lifts are another foundational Pilates exercise. It strengthens the abdominal muscles and helps develop pelvic stability and control. While Chest Lifts resemble the crunch, the pace is much slower. This means movement is driven by the strength of the abdominals and the position of ...

  • Get the best start in our Beginners Pilates Classes

    Our Pilates Beginners Course Has Changed

    Throughout the past few months there have been many changes at PilatesCan including our Pilates Beginners Course.  Originally a 6 week course, you now progress through the foundations of Mat Pilates in 4 weeks.  You will then be ready for the intermediate Pilates Mat exercises ...

  • 8 Principles of Pilates

    Key Principles of the Pilates Method

    Pilates may seem like a new phenomenon due to its increasing popularity over the past decade but it has been around since the early 20th century. Taking its name from its creator Joseph Pilates, it was originally developed to help German soldiers recover from injuries ...

  • Side Lie Single Leg Lift

    Today’s exercise is the Side Lie Single Leg Lift which is help’s achieve pelvic stability and is good for the obliques. Lying on your side is the most difficult position to stabilise the body, so this is a great way to start challenging the abdominals ...

  • Dead Bugs

    Here at PilatesCan we love everything about Pilates and enjoy spreading this love to as many people as possible. Which is why we’re starting a new blog series looking at specific exercises that can easily be done at home. First up is Dead Bugs! This ...

  • Post-Natal Pilates Testimonial

    “With these Pilates Post Natal sessions, I am starting to feel like my old self again” “It’s amazing what a difference this Pilates post-natal class has made.  I am already feeling much stronger, more connected” Just some of the comments heard from our participants by ...

  • Kirrilly teaches Pilates equipment sessions at PilatesCan

    Meet Kirrilly: Principle Pilates Instructor

    One of our Principle Pilates instructors, Kirrilly has been with PilatesCan since 2004, back when we were called Pilates Manuka. Having experienced the benefits of Pilates for injury rehabilitation first hand, Kirrilly was inspired to change careers. Kirrilly is passionate about spreading awareness of the ...

  • PilatesCan Flash Sale

    Flash sales offer a 50% discount to new starters who would like to try out a couple of our mat Pilates or our Pilates Fit session. If you are quick enough you will be able to purchase your 50% discount here. Once the flash sale ...

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