Canberra Pilates exercises & more...

  • Key Principles of Pilates – Control

    “A few well-designed movements, properly performed in a balanced sequence, are worth hours of sloppy calisthenics or forced contortion.” Joseph Pilates With Pilates you will develop proper control over your body and its movements, and over time you will find you have greater flexibility, strength ...

  • The Healing and Health Maintenance Formula – Pilates Principles

    Whether you are starting on a healing journey, or looking to maintain your current health, Pilates will help. Pilates has a long history with both healing and health maintenance. Through its focus on 8 key principles, Pilates has helped thousands of Canberrans like yourself. Pilates ...

  • Become a Pilates Instructor

    Pilates Equipment Instructor Course – Canberra June 2019

    Pilates Equipment Instructor Course Canberra – Early 2020 Interested in an internship with Pilates Can? Provide your details and we will send you an application form. Interested Course starts soon, so be quick! We started hosting our current instructors course in June 2019 and we ...

  • Key Principles of Pilates – Concentration

    “Concentrate on the correct movement each time you exercise, lest you do them improperly and thus lose all vital benefits.” Joseph Pilates Pilates is often considered the “thinking person’s workout”. This is likely due to the level of concentration and focus required to do each ...

  • Key Principles of Pilates – Centering

    Centering is one of the fundamental principles of Pilates and refers to the connection between mind and body. When Joseph Pilates first developed his method, the focus of centering was on the the body’s core or “Powerhouse”. This is because Joseph believed a strong powerhouse ...

  • Key Principles of Pilates – Breath

    “Breathing is the first act of life and the last. Our very life depends on it….. Above all learn how to breathe correctly” Joseph Pilates The importance of breath Breath underpins everything we do in life. If we didn’t breathe we would die. Joseph Pilates ...

  • Healthy body pilates pildates matwork

    Pilates Mat – How it Compares to “Small Group PT Strength” Sessions

    Small Group PT Strength sessions are becoming increasingly popular, particularly ones focusing on circuit training. These sessions allow participants to focus on various different muscle groups using a variety of exercises. For people who are relatively uninjured they can be a useful addition to one’s ...

  • 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 ...

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