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26.04.2014
Squats – great for firm bums and thighs   perform 2 sets of 15 to 24 repetitions (reps) Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance.
With an account you can keep track of pages on the site and save them to this tab, which you can access on every page when you are logged in. Modern Pilates is recommended by leading physiotherapists because the programme of exercises is safe and effective and will help work on your posture, balance and core strength. Modern Pilates is recommended by physiotherapists, osteopaths and chiropractors, and is considered safe for people with back, knee, hip and shoulder problems. At The Studio we teach ‘Mat’ Pilates and have a variety of classes from beginner to advanced levels.
This class will strengthen, tone and sculpt your muscles using a combination of body bars, hand weights and body weight to strengthen and tone the body. These classes incorporate equipment to help achieve balance, core strength and muscle tone. This class is a progression from Into Fitness and again is ideal for those returning to exercise and those who are not used to exercise.
Physical Yoga helps you focus on correct alignment of the body to ensure you’re working safely with maximum benefit to your flexibility, strength and well-being. This class will certainly challenge your abdominals and is designed to work on your core trunk muscles including the abdominals and back. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor.
HEALTHY AFFORDABLE, QUICK WEIGHT LOSS LUNCH IDEAIF YOU NEED SOME FAST, EASY AND HEALTHY LUNCH IDEAS, I HAVE THEM! First start with lying down on the floor; keep your legs wide open and hips absolutely stretched.
The exercises work on the deep structures of your muscles and through a sequence of movements help to strengthen and tone to improve your poise, body awareness and muscle tone.
Balanced Body classes are relaxing but challenging and will focus on increasing muscle tone and strength whilst working out in a peaceful atmosphere. The class uses a variety of equipment including therapy bands, wobble boards, foam rollers and fitness circles.


It is an effective aerobics circuit class that raises the heart rate to strengthen your heart and lungs. It is a simple to follow aerobics style class that effectively burns calories and the ‘plus’ is that it also works on developing your overall fitness including flattening your tum, toning your bum and making your legs and arms stronger. Classes can be hard work as the poses involve intense stretching but you’ll leave feeling lighter and calmer. They will introduce you to the foundation poses of Hatha based yoga and focus on flexibility and strength.
It brings mums and mums-to-be together to share pregnancy experiences and will help you to exercise away the aches and pains associated with pregnancy along with reducing stress incontinence by strengthening the pelvic floor and core muscles. Modern Pilates brings the methods of Joseph Pilates into the 21st Century by combining all the knowledge and skills of the late great Joseph Pilates with recent research and knowledge. These are faster flowing classes that are suitable for people who have experience of exercise.
The exercises work on challenging the deep abdominals, back and buttock muscles working through a sequence of movements and exercises that help to strengthen and tone to improve your poise, body awareness and muscle tone. An all round body class that also incorporates introduction to Pilates exercises and flexibility.
If you want a flatter tum and strong back then this class will certainly put you through your paces.
They also have an element of core stability to help strengthen and tone the abdominals and trunk. A fun class that works the heart and lungs whilst balancing the workout with exercises to tone muscles. This is an ideal cross training session which compliments your gym, football, netball and other sport training sessions. Lunges – great for firm bums and thighs  1 set of 15 to 24 reps with each leg Stand in a split stance, with your right leg forward and left leg back. Step the other foot forward, keeping the previous forwarded leg centered over the ankle and your knee should not go beyond your toes. It works on developing your overall fitness including flattening your tum, toning your bum and making your legs and arms stronger.


Each programme consists of 4 one hour sessions incorporating exercises, stretches and discussions on topics that include safe exercise, pelvic floor, core muscles and physical preparation for labour and a smoother delivery.
An all round body class that will help you to burn calories and reduce weight if you follow a healthy eating plan. This class is ideal as a small group so if you have a group of friends who want to tighten and tone their tums, bums and backs then get in touch and we can start working together to achieve your goals. You will receive a full pack from your teacher containing an educational booklet and exercise cards to continue your exercises at home or in the gym. Keep your back straight and don’t let your knees extend over your toes.Calf raises – great for shapely legs and calves  2 sets of 15 reps Stand straight, but avoid locking your knees. Then, again bring yourself back to the previous squat position and then repeat the above process on the other side with the other leg. Slowly move onto your toes, lifting your heels off the ground, and then slowly lower your heels back down. Make sure that your knee should be bent until the other foot is almost higher as your head level.
For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.Bridges – great for firm bums  2 sets of 15 to 20 reps Lie on your back, with your knees bent and heels close to your bottom.
Don’t let your knees point outwards.Stomach crunches – great for strong abs  2 sets of 15 to 24 reps Lie down on your back, knees bent and hands behind your ears.
Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down.
Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.Obliques – great for toning love handles  1 set of 12 to 24 reps on each side Lie down on your back, with your knees bent and together, and feet off the floor. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.Back raises – great for good posture   2 sets of 15 to 24 reps Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge.
Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down.



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