AK Evolve - Physiotherapy&Pilates

09/04/2026

Amazing class kept at Level 1 & 2 with plenty of options for everyone. We learn and practice in this class principles of Pilates, moves, positions, activations, breathing. We don't just perform, we learn how to feel each move, each muscle, how to feel activation, how to correct. Join us if you are thinking of starting Pilates, or simply to have fun and meet a group of lovely Ladies:)

04/04/2026

01/04/2026

Yes. All of our Pilates classes are PHYSIO LED. Each exercise is modified to suit your personal needs, to make class safe and effective and your Pilates experience amazing.
'' There are so many wear and tear issues that we experience in our bodies that can be controlled with good lifestyle choices and regular movement.''

Choose to be in control of your body, not at it's mercy... choose Pilates! ❤ x

29/03/2026

5 Tips for Busy Bees: How to Incorporate Pilates into Your Busy Schedule

1. Schedule Sessions Like Appointments:

Just as you would schedule important meetings or appointments, prioritize your Pilates sessions by blocking out dedicated time in your calendar. Treat these sessions as non-negotiable commitments to yourself, investments in your health.

2. Opt for Shorter Sessions:

Shorter sessions can be just as effective in providing a full-body workout.

3. Combine Pilates with Other Activities:

Maximize your time by combining Pilates with other activities or errands. Consider scheduling a session before or after work, or even during your child’s extracurricular activities.

4. Prioritize Consistency Over Intensity:

While it’s tempting to push yourself to the limit during each workout, consistency is key when it comes to incorporating Pilates into a busy schedule. Focus on maintaining a regular practice, even if it means dialling back the intensity occasionally.

5. Create a Home Practice Space:

For days when attending a studio session isn’t feasible, consider creating a home practice space for Pilates mat workouts. Enjoy the benefits of Pilates mat from the comfort of your own home. Simply pick one of many studio recorded Pilates classes here at AK Evolve.

28/03/2026

April Pilates booking page is ready :) www.akevolve.com/booking

27/03/2026

Week of planking...full planks, knee planks, side planks, planks with hip dips and hips pushes, rotational planks, knee drops planks, spider planks...so many in one week. I hope you enjoyed all of deep core targeting as much as I did. Some serious abdominal tension today which I love :)
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26/03/2026

What to wear to your first Mat Pilates class? Comfortable, breathable clothing Form-fitting clothes to allow for ease of movement-Wear Something You Can Move In Socks with grips- but any comfortable socks- we work without shoes Wear What Makes You Feel Good :)

22/03/2026

Why AK EVOLVE Pilates & Physiotherapy studio is offering 1-2-1 assessment appointments before the first mat Pilates class ?
- to Assess Movement Dysfunction
-to maximize the client's results to ensure proper placement within the appropriate class level
- to evaluate posture, movement patterns, and physical limitations, creating a personalized roadmap that prevents injury and addresses specific body imbalances
-for safety and Injury Prevention: The instructor can identify injuries, health issues (such as back pain or pregnancy), or limitations to teach necessary modifications for safe practice, reducing the risk of strain in a group setting.
- for personalization and Goal Setting: It allows the instructor to understand a client's specific goals—such as rehabilitation, core strengthening, or improved flexibility—and tailor a program to their needs.
- to Build Foundational Techniques: Clients learn proper postural alignment, muscle engagement, and specialized breathing techniques before having to keep up with the pace of a group class.
- for Correction of Movement Patterns: Instructors can identify inefficiencies and ensure a client understands how to engage the deep core muscles, preventing the compensation movements that often occur in unsupervised or new exercise routines
- to teach you Breathing , Centering (deep abdominal activation)
Ribcage alignment, Scapular (shoulder blade) placement, Head/cervical alignment

So you can enjoy every class without worrying that's something is missing. We got your back :)

21/03/2026

Happy first day of SPRING :) I am guessing some of us have done some ( or a lot) of gardening today. No worries I will take care of your stiff, challenged backs this week :) Enjoy the weather everyone.

17/03/2026

Eating anti-inflammatory foods before Pilates reduces joint stiffness, boosts flexibility, and prevents muscle soreness, allowing for a deeper, more effective session. Consuming nutrient-dense foods like berries, nuts, or fatty fish improves joint lubrication and provides sustained energy, enhancing muscle recovery while supporting long-term joint health.

Enhanced Flexibility & Reduced Stiffness:
Anti-inflammatory foods—such as leafy greens and healthy fats—help release muscle tension and improve range of motion, making it easier to achieve deep stretches.

Improved Joint Mobility:
Consuming omega-3-rich foods (e.g., walnuts, salmon) helps lubricate joints, allowing smoother movement during both mat-based and reformer Pilates.

Increased Sustained Energy:
Complex carbohydrates and antioxidants provide a steady release of energy without spiking blood sugar, keeping you focused on, and present in, your practice.

Faster Recovery:
Foods such as tart cherries, ginger, and turmeric aid in decreasing muscle tension, leading to less soreness after a tough session.

Supports Muscle Engagement:
Nutrients like magnesium (found in almonds, spinach) support muscle coordination and strength

16/03/2026

Deep core activation
Last week in all classes we have been working on mastering deep core activation with ribs in. Why?

Activating the deep core—specifically the transverse abdominis, pelvic floor, multifidus, and diaphragm—is essential for stabilizing the spine and pelvis, acting like a natural corset. It improves posture, reduces back pain, protects against injury, and enhances overall movement efficiency by creating stability before movement.

Deep core exercises with a "ribs in" (rib-to-hip connection) focus on strengthening the transverse abdominis while preventing rib flare.

How to practice at home?

Breathing: Inhale to fill your ribs, then exhale fully to "zip up" the stomach, bringing the ribs down and together.

Pelvic Connection: Imagine bringing your front hip bones closer together, pulling your stomach in tight without bulging.

Support: If feeling strain in your back, reduce the range of motion (e.g., lower legs less during leg raises) to keep ribs down.