Pilates with Sharmaine-Cherie

Pilates with Sharmaine-Cherie Mat Pilates to build strength, improve mobility, and reconnect you with your body through movement

🏋️‍♂️ The hollow body hold is a core stabilization exercise performed by lying on your back, lifting your shoulders and ...
15/04/2026

🏋️‍♂️ The hollow body hold is a core stabilization exercise performed by lying on your back, lifting your shoulders and legs slightly off the floor while keeping your lower back pressed down, and holding this position for about 20 to 40 seconds to maintain constant tension in the core muscles.

This position emphasizes activation of the deeper core muscles, including the transverse abdominis and internal stabilizers, which work to resist spinal movement, whereas sit-ups primarily involve repeated flexion of the spine and place more emphasis on the superficial abdominal muscles.

By training the core to stabilize rather than repeatedly bend, the hollow body hold can help improve trunk control and support better posture during daily movements and other exercises, especially when performed with proper alignment and controlled breathing.

For safe and effective practice, keep the lower back in contact with the floor at all times, start with bent knees or arms by your sides if needed, perform 2 to 3 sets, and gradually increase hold time within a controlled range without straining the neck or holding your breath.

Dead Bug is a core exercise that moves opposite arm and leg while lying down.🧠 It trains coordination and control betwee...
14/04/2026

Dead Bug is a core exercise that moves opposite arm and leg while lying down.
🧠 It trains coordination and control between the upper and lower body.
💪 It activates deep core muscles that support the spine and pelvis.
📊 Stronger core muscles can improve posture and stability, but won't directly reduce belly fat.
⚖️ The appearance of the lower belly is more affected by overall body fat levels and lifestyle choices.

Shoulder Bridge is often taught as a “roll up, roll down vertebrae by vertebrae” exercise. While that’s the goal for mos...
08/04/2026

Shoulder Bridge is often taught as a “roll up, roll down vertebrae by vertebrae” exercise.

While that’s the goal for most bodies, it’s not available to EVERY body.

Different levels of spine mobility and stability play a role.

We are always better off not forcing a shape, but recruiting muscles to support and decompress the lower back joints.

🦵 The Pilates clam exercise targets the gluteus medius on the outer hip🧍 This muscle helps stabilize the pelvis during w...
25/03/2026

🦵 The Pilates clam exercise targets the gluteus medius on the outer hip
🧍 This muscle helps stabilize the pelvis during walking, standing, and single-leg movements
🔄 Strengthening it supports better alignment of the hips, knees, and lower body
⏱️ Performing the movement for about 60 seconds each side builds muscle endurance and control
⚖️ Strong hip stabilizers may help reduce strain on the knees and lower back over time

🦵 Pilates leg circles involve moving one leg in a controlled circle while keeping the pelvis steady🧍 This exercise chall...
25/03/2026

🦵 Pilates leg circles involve moving one leg in a controlled circle while keeping the pelvis steady
🧍 This exercise challenges the body to stabilize the hips and prevent unnecessary movement in the lower back
🔄 The deep hip rotator muscles help guide and control the circular motion of the leg
⏱️ Performing the movement for about 30 seconds each side builds control rather than relying on speed
⚖️ Proper form, including a stable core and slow movement, is key for effective muscle engagement

🤸 Pilates rolling like a ball involves balancing on the sit bones while gently rolling along the spine🦴 The movement cre...
25/03/2026

🤸 Pilates rolling like a ball involves balancing on the sit bones while gently rolling along the spine
🦴 The movement creates light pressure along the back, which can feel like a gentle massage for the spinal muscles
🧍 It requires the core to stay engaged to control the shape and prevent collapsing during the roll
🧠 Deep abdominal muscles help stabilize the body and guide the movement smoothly
⏱️ Practicing for about 60 seconds builds coordination, control, and body awareness

Key here: push leg into hand and hand into leg to stabilize your core while moving the opposite leg. Spine doesn't move.
14/03/2026

Key here: push leg into hand and hand into leg to stabilize your core while moving the opposite leg. Spine doesn't move.

Take 2 minutes between reps
14/03/2026

Take 2 minutes between reps

This!
14/03/2026

This!

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