Knebworth Pilates Studio

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Knebworth Pilates Studio

www.knebworthpilates.co.uk Pilates matwork one to ones and group classes for all levels, needs and ages. Now on Zoom too!

19/02/2026

⚖️So what would a balanced training schedule look like? Well UK guidance suggests

👴Adults should aim to:

🏋️‍♂️do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week

🚲do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week spread exercise evenly over 4 to 5 days a week, or every day

🪑reduce time spent sitting or lying down and break up long periods of not moving with some activity

🧘🏻 So as we have been discussing combining some core work as one of the strengthening sessions would be a great addition to a balanced programme helping to reduce the chance of injury.

18/02/2026

🏋️‍♂️Keep in mind that core training is not the same thing as strength training,

☝️Strength training generally focuses on a single muscle group being progressively overloaded to increase strength.

😊Core work engages postural muscles and nerve pathways in a coordinated fashion to ensure the right muscles engage at the right time to enable you to stabilise joints

🔁It links mind and body, then with repetition this becomes habitual movement which can be integrated into all aspects of everyday life

🤕An unstable core can lead to poor posture, poor form and then result in injury

🏠Would you build a home without firm foundations?

17/02/2026

A strong core can improve your performance in just about any sport or physical activity you do.

🏃‍♂️ If you’re a runner, it helps to keep your legs from tiring too soon.
🏌️ If you’re a golfer, it makes it easier to swing a club.
🗼 A strong core provides a solid foundation for your limbs to move from.
⚖️ It enables control, balance and coordination
🏋️‍♂️ A strong, flexible foundation is what keeps other muscles from straining and being injured as they are not overloaded
🟰 The core enables the spine to be maintained in a neutral position during movement, reducing the risk of injury.
💪🏻 focussing on postural muscles reduces muscle imbalance, where strong muscles compensate for weaker muscles, a common cause of injury.
🚲 When we are keen to regain fitness we often turn to cardio and strength training with great enthusiasm. These are no doubt great forms of exercise.
🧐 Just think though if you are out of condition your joints and limbs may require some core strengthening prior to undertaking your new regime to help avoid injury and if you are already a keen exerciser don’t forget flexibility and core strength are important

16/02/2026

This week we are focussing on how to plan training to try and limit injury. Starting on Monday with a client story;

I love running and the gym, cardio workouts are my love. I noticed though as I started to get a little older my flexibility was starting to reduce and I was getting niggly injuries. Nothing major I could still do everything but definitely a change. Pilates was not an avenue I had ever considered going down. The physio suggested adding it into my regime after another ni**le. I was reluctant but also didn’t want to have to stop my cardio. So I joined up on a New to Pilates package. I realised that while I thought I was strong – and I am – my core especially my glutes is not so and perhaps the physio was right this was giving way to my knee ni**les. I’ve started attending regularly and I’m turning a corner …. Could even say I enjoy the classes!

07/02/2026

🪑 Sitting positions and the process of standing up from your chair increase the load on your spine by up to 180% compared to standing

💻 Sitting in non ergonomic positions eg leaning forwards to your screen by even 20% can also increase the compression in your lower spine and discs by up to 50%

🙆 Combine these with the extended duration of sitting and you have an increased force on your lower back and an extensive period of constant muscle activation on your core. This can cause fatigue in the core muscles and adds strain to other muscles required to support you. Over time this can result aches and pains, predominately to the lower back, upper back, neck and shoulders

🤸🏼‍♀️ Movement really is medicine.

🧍‍♂️Be sure you are getting up regularly and moving your body gently

05/02/2026

Did you know when you stand with good posture others perceive you to have more confidence, authority and poise?

One study showed when you sit it stand with good posture you believe in yourself more

04/02/2026

💡 A good posture isn’t necessarily what Mum taught us ‘sit up straight and pull those shoulders back’ A relaxed and efficient posture:

Keep your shoulders back and relaxed
Pull in your abdomen
Keep your feet roughly hip width apart
Balance your weight evenly on both feet
Try not to tilt your head forwards, backwards or sideways
Keep your legs straight but knees relaxed

⚖️ This enables us to keep muscles working in a balanced way to align our spine.

😖 If we maintain a prolonged posture of any type this can lead to pain

02/02/2026

😖 If you have back pain contrary to public opinion it won’t be solely your posture that is the cause, however, improved alignment enables the body to work in the way it is designed and helps alleviate muscle tension.

👌 What is a good posture? Why is it worth knowing?

📿 A healthy spine looks from the side like an a shape rather than a curved c. To achieve this desirable S shape our spine is made up of vertebrae - think of them like beads on a necklace and between them are discs - like shock absorbers.

💪🏻 These work together to enable a flexible scaffolding to support our body. This structure is supported with the addition of ligaments and then muscles enable control and strength to flex and move.

⚡️ Finally nerves run through the vertebrae and your spinal cord right through the centre to enable messages to pass round the body

29/01/2026

🧍 Sitting or standing today and feeling a little out of sorts?🪑

🧘🏻 Try some of the below they might be the fix you need

🟰 Be aware of symmetry and balance. Keep your shoulders and hips even and ensure the same amount of weight through your left and right side.

🫁 Breathe - deep breathing activates the supportive core muscles of your trunk

🧠 Move mindfully - go slow, be gentle, don’t do anything that hurts but move

🙎🏻 Tuck your chin in a tiny bit, keep your neck long and your shoulders down and away from your ears

28/01/2026

✋ I’m waiting for the right time to start

😫 There really is no such thing

🔮 You can’t predict everything that is going to happen which means that you can’t guarantee that the time you are planning to do something will be the right time to do it.

😮 So why not just make the best of now - you might surprise yourself! 👏🏻

27/01/2026

When should I start Pilates?

When you choose to! You don’t need to be a certain level of fitness or flexibility to join, especially if you are looking for a 1:1 session, we can meet you where you are at.

Granted a quick scroll through insta demonstrates some truly magnificent and beautiful Pilates moves…. In some equally fabulous settings

It’s not all like that though

Those on Instagram had to start with the basics and have through consistency achieved where they are now

Pilates improves balance, strength and flexibility by treating each vertebra as a single bone and emphasising alignment.

There is a focus on mobility and stability with the aim to improve the strength of abdominal and back muscles to prevent low back pain, joint stiffness and muscle tightness.

As a beginner expect to start with learning to engage your core muscles through moves which are likely familiar such as squats, lunges, bridges and abdominal work

As we gain confidence and strength add in breathing and small pieces of equipment to increase the challenge

Try some stretching between the strengthening and stability work
And add a smile as those endorphins are released!!

So next time you think ‘no’ challenge that thought…. Pilates is accessible and beneficial to such a wide audience.

26/01/2026

💕 I was so nervous when I made contact with the studio I believed I wouldn’t be able to take part. I had no confidence, I wanted to improve my everyday life, reduce my pain, enable myself to get on and off the floor more easily. I wanted to make the change but the first step felt huge. Once I took that first step and contacted the studio I made that first move and didn’t look back. I was good enough! I could do it! We moved at my pace in a 1:1 and now I’m in a class. For me it’s everything, physical, mental and social. I can feel the improvement and I’m going to keep it up! 🙌

Address

9 Stevenage Road
Knebworth
SG36AN

Website

http://www.knebworthpilatesstudio.co.uk/

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