How to: getting started at Birmingham Pilates
Read all about how you can start your personalised Pilates training at Birmingham Pilates. It's your journey to a Balanced Body!...
02 September, 2020 / No comment
Take a look through our tutorials & blog!
Social Distancing at Birmingham Pilates
Risk cannot be totally removed, but we can do a lot to minimise risk. We're in a very good position to greatly minimise Covid-19 risks! Find out here....
27 July, 2020 / No comment
All About Your Pilates Assessment Lesson
Pilates Assessment Lessons: All your questions answered!...
20 October, 2019 / No comment
Return to Life: #14b Thigh Stretch
This exercise is perfect for anyone but especially for athletes that practice endurance sports. It can help with lower back pain and posture....
17 September, 2020 / No comment
Return to Life: #14 Double Leg Kick
This exercise is perfect for athletes that doj endurance sports. It's a fix of the first degree for the shoulders, upper back and hips!...
06 September, 2020 / No comment
Return to Life: #13 Single Leg Kick
It's a reach backwards for the arms, shoulders, back, butt & legs! Perfect for anyone: sedentary or endurance athlete or gym rat/bunny....
04 September, 2020 / No comment
Return to Life: #12 Swan Dive
This exercise will improve your posture, counteracting the slumped posture we all get slumped over desks, bikes and steering wheels......
03 September, 2020 / No comment
Return to Life: #11 Saw
This exercise will stretch your hamstrings, glutes and lower back as well as mobilising your spine bringing your body back into balance, ready for more endurance sports....
01 September, 2020 / No comment
Return to Life: #10 Corkscrew
Perfect for runners and cyclists, this exercise will stretch out the whole of you from your arches, through to your hamstrings, all the way up your back....
17 August, 2020 / No comment
Return to Life: #9 Open Leg Rocker
Perfect for runners and cyclists, this rolling exercise will dynamically stretch your back line while strengthening your abdominals....
17 August, 2020 / No comment
Return to Life: #8 Spine Stretch Forward
Perfect for runners and cyclists, this exercise will stretch out the whole of you from your arches, through to your hamstrings, all the way up your back....
14 August, 2020 / No comment
Return to Life: #7c Crisscross
This is practising walking & running on your back! Any abdominal strengthening programme that omits rotation is omitting 50% of your abdominals....
10 August, 2020 / No comment
Return to Life: #7b Double Straight Leg Stretch
Pilates is about strength, flexibility and control. This exercise has all three of these in spadefuls as well as providing backache insurance....
09 August, 2020 / No comment
Return to Life: #7a Single Straight Leg Stretch
The "Series of Five" isn’t about just flexibility, it’s also about strength. Perhaps this is the most cheated on hamstring stretch of them all? ...
04 August, 2020 / No comment
Return to Life: #7 Double Leg Stretch
Strengthen abdominals and control your spine and shoulders with this first exercise of the abdominal mat series: "Five of Fire"!...
02 August, 2020 / No comment
Return to Life: #6 Single Leg Stretch
Strengthen abdominals and control your spine and shoulders with this first exercise of the abdominal mat series: "Five of Fire"!...
01 August, 2020 / No comment
Return to Life: #5 Rolling Like A Ball
This is a the first of five spinal massages you’ll find in Joseph Pilates’ book “Return to Life”. It’s the easiest and prepares us for greater challenges!...
22 July, 2020 / No comment
Return to Life: #4 Single Leg Circle
There are two exercises here: one (small circles) challenges you to stay stable and the other (Joe's version) challenges you to mobilise your lower spine and your hip. Both will challenge you to stretch your hamstrings if you need to!...
21 July, 2020 / No comment
Return to Life: #3 Roll Over
the Roll Over is an advanced exercise - make sure that your comfortable with the Roll Over preparation first! You'll get stronger abs, a more flexible spine and longer hamstrings if you practice this!...
16 July, 2020 / No comment
Return to Life: #2 Roll Up
Helps to create movement in the spine, strengthen abdominals and control over our legs - instead of them controlling us!...
15 July, 2020 / No comment
Return to Life: #1 The One Hundred
Helps to create a stretch of the inner thighs – perfect for runners, cyclists and anyone that needs to have open hips: footballers, martial artists or people with hip replacements. Pilates really does have something for everyone!...
14 July, 2020 / No comment
Foundation: Spinal Mobility & Strengthening – Half Roll Downs
Increases abdominal strength and spinal articulation. Prepares us for more challenging exercises in the traditional Matwork series: the Roll Up and Roll Over....
11 July, 2020 / No comment
Foundation: Lower Body Work – Arch Lifts aka “Listening foot”
Learn to listen to the ground with your foot to improve alignment and muscle activation up your body. This can help prevent some overuse injuries....
26 June, 2020 / No comment
Foundation: Spinal Mobility & Strengthening – Spine Twist Seated
Increases ribcage & spinal rotation. Teaches us to coordinate breathing and movement and to sit up on our sit bones in preparation for seated exercises....
17 June, 2020 / No comment
Foundation: Spinal Mobility & Strengthening – Seated Spine Stretch
Increases ribcage & side bending. Teaches us to coordinate breathing and movement and to sit up on our sit bones in preparation for seated exercises....
16 June, 2020 / No comment
Foundation: Spinal Mobility & Strengthening – Elbow Slip
This video demonstrates an exercise that prepares us for more difficult exerciss by stretching the spine and strengthening the abdominals and glutes. ...
29 May, 2020 / No comment
Foundation: Shoulder Mobility & Strength – Plank Progressions
This video tutorial teaches us a full body integration exercise: The Plank. It's a challenge to maintain total control and stability......
26 May, 2020 / No comment
Foundation: Shoulder Mobility & Strength – Wall Push Ups
The wall is your mat in this video tutorial that shows us how to prepare for Planks and the Push Up: the final challenge in the traditional mat series......
25 May, 2020 / No comment
Foundation: Shoulder Strength – Rotator Cuff
This is not a Pilates exercise video tutorial, but it's great for tightening up loose shoulders and correcting shoulders that hunch forwards. ...
24 May, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Mini Swan
A perfect exercise for people who live a sedentary life! This is one of the remedies (Pilates has many more!) for a stooped posture and hunched shoulders!...
23 May, 2020 / No comment
Foundation: Shoulder Mobility – Angles in the Snow
This video tutorial shows Angels in the Snow. The coordination can be tricky, but stick with it as it is a wonderful way to get the shoulders more mobile....
22 May, 2020 / No comment
Foundation: Shoulder Mobility – Pinwheel
Video tutorial shows an exercise very similar to Telescope Arms (here), but the shoulder blade rotates instead of protracting and retracting....
21 May, 2020 / No comment
Foundation: Shoulder Mobility – Telescope Arms
This video tutorial will improve the mobility of your shoulder blades and help coordinate the movements of the spine, shoulder, arm and head....
20 May, 2020 / No comment
Foundation: Shoulder Mobility & Stability – Sternum Drop
This video tutorial demonstrates an upper back strengthening and a mobilisation exercise it also helps us on the way to a plank position - important for many other Pilates exercises....
19 May, 2020 / No comment
Foundation: Spinal Mobility & Strengthening – Hip & Shoulder Circles
This video tutorial teaches Hip & Shoulder Circles. It's a lovely exercise to perform! The gyroscopic sensation is almost addictive!...
18 May, 2020 / No comment
Foundation: Maintain Alignment – Standing Marching
This exercise video shows an exercise that teaches us how we can stabilise our pelvis and torso during functinal movemens such as running and walking....
13 May, 2020 / No comment
Foundation: Maintain Alignment – Dead Bug
A video tutorial teaching Dead Bug: a safe exercise that teaches us stability of both the shoulders and pelvis. It also helps to improve coordination of limbs....
13 May, 2020 / No comment
Foundation: Spinal Mobility & Strengthening – Tail Wag
This will help to mobilise the hip joint as well as the ability of the spine to bend sideways. It also helps us with more challenging exercises....
12 May, 2020 / No comment
Foundation: Maintain Alignment – Swimming prep
"Swimming" exercise in Pilates strengthens your back muscles (extensor spinae), bum (glutes) and back of your legs (hamstrings). It also helps us to learn stabile alignment: keep the movement going though keeping your shoulders and pelvis quiet....
12 May, 2020 / No comment
Foundation: Maintain Alignment – Standing Diagonal Press
Helps practice balance and coordination and noticing oblique connections within the body in both the front and the back....
07 May, 2020 / No comment
Foundation: Maintain Alignment – Diagonal Press
This video tutorial illustrates how muscles and fascia create long trains that run throughout the body in interconnected "trains"....
05 May, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Rockets
Correct postural imbalances caused by our modern lifestyles: from gyms to screens. It goes a long way to counteracting our forward slumped posture that is so common these days....
05 May, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Bananas
Learn your side lying position because you'll need to be comfortable with it for later exercises! You'll develop spinal strength and mobility with these bananas!...
26 April, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Hip Dips
This exercise can help you connect to your spinals and oblique abdominal muscles. The objective here is to increase spinal mobility, control and strength....
26 April, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Typewriter (Bridging)
I love how this exercise proves that Pre-Pilates can be really difficult! This will challenge everyone from the seasoned expert to the absolute beginner... ...
23 April, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Bridging
There is a whole lot going on in this exercise, but for now, let's just think of this exercise as an exercise that promotes spinal flexibility and mobility....
23 April, 2020 / No comment
Foundation: Maintain Alignment – Side Leg Lowers
This is a great stepping stone from "Pelvic Pushes" to maintain the start position for other more demanding exercises such as the Side Kick and Side Bicycle!...
22 April, 2020 / No comment
Foundations: Breathing – Ron’s Clock
This is a breathing exercise that increases breath capacity, lung volume and control. So, let's stand, take our space for Ron's Clock!...
22 April, 2020 / No comment
Foundation: Discover Alignment – Side Lying Rocking
Use this exercise to find front and back alignment for side-lying exercises and learn to use the butt and shoulders to achieve stability....
19 April, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Pelvic Clock
The Pelvic Circle is a wonderful Pre-Pilates exercise focussing on finding your natural spinal position and releasing tension so improving spinal mobility....
19 April, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Spine Twist Supine
This exercise is great for learning to rotate (and so increase mobility) the lower back while maintaining the legs and trunk in alignment....
19 April, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Hip Circles
Hip Circles requires flexibility of the spineand great control and precision. If you have difficulty initially, cut yourself some slack and be patient! ...
19 April, 2020 / No comment
Foundations: Deep Core – Neutral Squats
A good way of learning to connect to the spine as part of the core to maintain our natural alignment as we squat down. It could help your back ache!...
19 April, 2020 / No comment
Foundation: Spinal Mobility & Strengthening – Cat / Cow
Getting movement in the spine: stretching and strengthening both abdominals and spinals and practice combining breath with movement....
15 April, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Abdominal Curls & Rotation
This exercise can help you practice other Foundations and to connect to your abdominal muscles. It gets you stronger before more challenging exercises!...
15 April, 2020 / No comment
Foundation “Maintain Alignment”: Opposite Arm and Leg Reach
This exercise can help you practice other Foundations and to connect to your abdominal muscles. It gets you stronger before more challenging exercises!...
28 March, 2020 / No comment
Foundation “Alignment” while exercising: support for your lower back
Understanding the natural shape of our spine can help us with our Pilates practice, but it is not always the best position for everyone in every exercise. ...
28 March, 2020 / No comment
Foundation “Maintain Alignment”: A Dynamic Hamstring Stretch
For many people with tight hamstrings, this stretch can help. Take time to stretch our properly, repeat it often and be consistent....
28 March, 2020 / No comment
Foundation “Maintain Alignment”: A Static Hamstring Stretch
For many people with tight hamstrings, this stretch can help. Take time to stretch our properly, repeat it often and be consistent....
28 March, 2020 / No comment
Foundation “Maintain Alignment”: Marching & Toe Taps
Learn to keep your pelvis stable whilst your legs move. You'll also be practising the control and precision needed for more challenging exercises!...
28 March, 2020 / No comment
Foundation: “Discover Alignment” – Pelvic Pushes
This exercise can helps you find the optimal starting position for exercises that we do on our sides. It teaches stability from the shoulders and gluteal muscles....
28 March, 2020 / No comment
Foundation “Discover Alignment”: on all fours
This exercise can helps you find the optimal starting position for exercises on all fours. It allows you to focus on breathing and moving simultaneously....
28 March, 2020 / No comment
Foundation: “Discover Alignment” – Pelvic Rocking
Explore the range of motion of the lower spine and pelvis to find your neutral position. This is your best starting position for many exercises....
28 March, 2020 / No comment
Foundation “Discover Alignment” in standing
Poor posture means we aren't aligned. Being aligned means we suffer less pain and injury of the lower back. It's a dynamic concept: the "neutral position"....
28 March, 2020 / No comment
Foundations: Spinal Mobility & Strengthening – Abdominal Curls & Rotation
This exercise can help you practice other Foundations and to connect to your abdominal muscles. It gets you stronger before more challenging exercises!...
28 March, 2020 / No comment
Foundations: Deep Core – Flat Back Bridging
Learn how to identify and activate the muscles in your lower back. A very simple exercise that almost anyone can do. It could help your back ache!...
26 March, 2020 / No comment
Foundations: Deep Core – Fingertip Abdominals
Learning to connect to your abdominal muscles is a vital Foundation of Pilates. It' will help you get the most out of all your other Pilates practice right up to the most difficult exercises....
25 March, 2020 / No comment
Foundations: Deep Core – Pregnant Cat
This exercise can help you to connect to your abdominal muscles. It's a safe exercise to get stronger before starting more challenging exercises!...
25 March, 2020 / No comment
Foundations: Deep Core – Lower Back
Learn how to identify and activate the muscles in your lower back. A very simple exercise that almost anyone can do. It could help your back ache!...
25 March, 2020 / No comment
Foundations: Breathing in Pilates – Intro
Learn two different breathing techniques and how they help you get the best out of your Pilates practice. Find a very easy workout to get you started....
24 March, 2020 / No comment
Foundations: Breathing in Pilates – One Lung Breathing
Learn two different breathing techniques and how they help you get the best out of your Pilates practice. Find a very easy workout to get you started....
24 March, 2020 / No comment
Foundations: Breathing in Pilates – Sniffing Breath
Learn two different breathing techniques and how they help you get the best out of your Pilates practice. Find a very easy workout to get you started....
24 March, 2020 / No comment
Foundations: Breathing in Pilates – “Rib” (Lateral) Breathing
Learn two different breathing techniques and how they help you get the best out of your Pilates practice. Find a very easy workout to get you started....
24 March, 2020 / No comment
Foundations: Breathing in Pilates – “Belly (Diaphragm) Breathing”
Learn two different breathing techniques and how they help you get the best out of your Pilates practice. Find a very easy workout to get you started....
24 March, 2020 / No comment
Reformer: Pulling Straps
Shoulder and spinal mobility and strength! Pulling Straps on the Reformer gets your shoulder blades moving and your upper back stronger....
04 March, 2020 / No comment
Reformer: Overhead Press & Swan
Perfect for people who spend a lot of time sitting! Spinal extension (bending backwards) is the perfect way to help correct a slumped posture.....
03 March, 2020 / No comment
Push Ups #pilates4life2020 #31 of 31
Joseph Pilates on creating change: “Change happens through movement, and movement heals” -- Return to Life (1945)...
03 March, 2020 / No comment
Reformer: Rollbacks
Develop shoulder and arm strength whilst stretching your lower back. Pilates: stretch, strength and control. What's not to love?...
02 March, 2020 / No comment
Seal Puppy #pilates4life2020 #30 of 31
Above all else, exercise should be fun! They should have a positive effect on the mind and the body, Ths rolling exercise provides all that in spades!...
02 March, 2020 / No comment
Reformer: Feet in Straps
Hip imbalances are often compounded by activities with highly repetitive motions such as running. These exercises help to address these problems....
01 March, 2020 / No comment
Leg Pull Back #pilates4life2020 #29 of 31
Good performance requires strength and coordination of the shoulder blades, glutes, hamstrings and calf muscles; the quadriceps, abdominals and hip flexors....
01 March, 2020 / No comment
Side Leg Circles & Rotations #pilates4life2020 #27 of 31
A very narrow base of support combined with a moving leg makes the muscles of the front, side and back all work in a coordinated fashion to stabilise the body. Use the body as a stable platform whilst the leg moves freely!...
29 February, 2020 / No comment
Reformer: Footwork Wide V
Helps to create a stretch of the inner thighs – perfect for runners, cyclists and anyone that needs to have open hips: footballers, martial artists or people with hip replacements. Pilates really does have something for everyone!...
28 February, 2020 / No comment
Teaser Prep #pilates4life2020 #28 of 31
The Teaser: full body integration: abdominals, shoulders, spine, hip flexors and it's a great barometer for how our practice is coming along!...
28 February, 2020 / No comment
Reformer: Footwork Parallel and V Position
Footwork on the Reformer helps us to learn to control hip, ankle and knee joints as well as stretching, strengthening and addressing asymmetries....
27 February, 2020 / 2 Comments
Open Leg Rocker #pilates4life2020 #26 of 31
This exercise combines what we learned in Rolling Like a Ball and Spine Stretch Forward, but It's difficulty is increased ... ...
26 February, 2020 / No comment
The Saw #pilates4life2020 #25 of 31
Perfect for all runners and cyclists! It strengthens your spine and balances out your hamstrings with your quads. Pilates has everything for everyone!...
25 February, 2020 / No comment
Corkscrew prep #pilates4life2020 #24 of 31
The full Corkscrew exercise is a very challenging exercise that works absolutely everything. These are exercises that prepare us for that challenge!...
24 February, 2020 / No comment
Criss Cross #pilates4life2020 #23 of 31
Practice rotation. Can you think of a sport without any degree of rotation? Can you think of any activity without rotation?...
23 February, 2020 / No comment
Roll Up #pilates4life2020 #22 of 31
The Roll Down promotes abdominal strengthening, spinal mobility (especially lower spine), and coordination of breath with movement. ...
22 February, 2020 / No comment
Elbow Slips #pilates4life2020 #21 of 31
Learn to practice that “sticky” part of Roll Ups and Roll Downs - where we can’t support ourselves and we tend to use momentum ......
21 February, 2020 / No comment
Sternum Drops & Knees Off #pilates4life2020 #20 of 31
The ability to perform a plank is a fundamental in Pilates. These exercises get you started. Shoulders, wrists, spine and abdominals all get worked!...
20 February, 2020 / No comment
Bridging with Marching #pilates4life2020 #19 of 31
Many people know the simple Bridging / Pelvic Curl exercise. Here is a variation: keep your pelvis level as you lift and lower your legs....
19 February, 2020 / No comment
Single Leg Kicks #pilates4life2020 #18 of 31
An excellent exercise for people who spend a lot of time sitting! It helps with shoulder strengthening, and stretching out hip flexors!...
18 February, 2020 / No comment
Side Leg Kicks #pilates4life2020 #17 of 31
The Side Series has tremendous benefits! It strengthens & mobilizes shoulders, teaches pelvic stabilisation and stretches hip flexors and hamstrings....
17 February, 2020 / No comment
Spine Stretch Forward #pilates4life2020 #16 of 31
Srengthen and stretch your upper, mid and lower back as well as the back of your legs. Pilates meets you where you're at, it takes you to where need to get to!...
16 February, 2020 / No comment
Single Straight Leg Stretch #pilates4life2020 #15 of 31
Single Leg Stretch, Double Leg Stretch and the Single Straight Leg Stretch, if you can do them all - then why not do them as a sequence? The Three of Fire!...
15 February, 2020 / No comment
Double Leg Stretch #pilates4life2020 #14 of 31
Abdominal strength, spinal/pelvic stability & shoulder moblsation. Pilates has got you covered, whatever your body needs! ... what's not to love? ...
14 February, 2020 / No comment
Single Leg Stretch #pilates4life2020 #13 of 31
Can you manage ten basic abdominal curls whilst keeping your abdominal muscles pulled in? Then you’re ready for this challenge!...
13 February, 2020 / No comment
Telescope Arms #pilates4life2020 #12 of 31
Improve the mobility of your shoulder blades. Help coordinate spine, shoulder, arm and head movements. Reach into to those top kitchen cupboards again!...
12 February, 2020 / No comment
Standing Footwork #pilates4life2020 #11 of 31
As well as strengthening and stretching the lower legs and feet, it helps us to learn to stabilize our pelvis and spine - what's not to love?...
11 February, 2020 / No comment