Powermoves Pilates Novena Hub

PowerMoves has received multiple awards through the years for its exceptional service and the emphasis it places on each individual client. Classes centered on the Reformer are limited to six persons whilst classes centered on the Mat are kept to a maximum of eight persons.
Our small group Pilates classes ensure close supervision, personalised attention, and an exacting standard; so that you may receive the greatest care from our instructors as you perfect every Pilates exercise move.

Pilates has emerged as a technique preferred by the discerning and sophisticated fitness enthusiast who prefers tone, length and strength over bulk. Many of PowerMoves’ clients enjoy our Pilates matwork classes for the variety of movement and physical grace it provides by using gravity and one’s own body weight to challenge every move from where one works out on the mat. For many, the mat is the perfect place to build up core strength initially and enjoy a challenging all-round workout using Joseph Pilates’ classic stretching and strengthening exercises.

Private and Duet Pilates classes are the most effective way to focus on your individual needs and goals. Our instructor trainers will provide you with many challenging and highly-beneficial sessions giving you deeper insight into your body’s movement capabilities and potential.
In the course of your PowerMoves Pilates training programme, you will stretch your body, tone your muscles, relieve stress, reduce chronic pain, and rejuvenate yourself. As Pilates focuses on quality of movement rather than number of repetitions, you will feel energised after each session, instead of feeling exhausted. With its low-impact routine, Pilates is attractive to those needing rehabilitation from back conditions and joint injuries, with physiotherapy benefits that take away all pain; to pre-natal women and post-menopausal women; and just about anyone wanting increased joint mobility, improved circulation, increased strength and flexibility, greater overall fitness, a flatter stomach and thinner thighs.

PreNatal Matwork is to develop functionally strong abdominal muscles, a flexible and powerful pelvic floor, as well as a supportive back. Achieving ideal alignment and coordinating movement with breath will ensure your pregnancy is a comfortable, rewarding and wonderful experience.

Try these Pilates moves here after checking with your doctor before beginning any kind of exercise during your pregnancy. Throughout these exercises, you should remain comfortable and pain-free at all times.

1) Deep Abdominal Contraction

(done in first trimester while still fighting nausea and exhaustion but appropriate during this stage to still lie flat on your back; this exercise strengthens your pelvic floor and abdominal muscles)

– Lie on your back with your knees bent (if in the second trimester, kneel on your hands and knees)

– Check that your back is almost flat (don’t tilt your pelvis forward and don’t arch your back)

– Inhale to begin

– On the exhale, contract your pelvic floor, and gently draw your belly button down towards your spine (while lying on your back) or lift your belly button up towards your spine (if kneeling on your hands and knees)

– Do not suck in your stomach

– The contraction should be gentle (approx 40% of maximum effort)

– Try to hold this pelvic floor and abdominal contraction for 10 seconds while breathing slowly and normally

– Gently relax after 10 seconds

– Repeat this exercise for 8 times

2) Spine Stretch

(second trimester exercise that stretches and strengthens the upper back and the core muscles thus decreasing back pain while correcting the pregnancy posture)

– Sitting up tall on the floor with your legs shoulder width apart, place hands directly in front of you at chest height

– Inhale to prepare

– As you exhale, draw in your abdominal muscles, contract the pelvic floor and move the pelvis forward while creating a C-curve of the spine

– Inhale to reach forward, extending the spine, arms straight by the ears, pulling the shoulder blades down towards the hips

– On the next inhale, reverse the motion going through the C-curve back to starting position

– Exhale to relax

– Repeat this exercise 8 times

3) Standing Cat Back

(third trimester exercise when bellies are bigger; this exercise keeps the spine supple, tones your legs and buttocks while strengthening the abdominal walls)

– Begin standing with the feet hip-width apart with your hands on your thighs to support your lower back

– Inhale to prepare

– Exhale as you lower into a comfortable squat

– Gently inhale to round your spine, pulling your tailbone and the crown of your head forward and toward each other as your spine arches

– Exhale to reverse, rounding your spine with tailbone and crown of the head arching backwards towards each other

– Repeat this exercise for 5 to 8 times

Four weeks in dedicated PowerMoves Pilates is all it takes for you to strengthen and tighten the muscles holding your body together. Commit to looking and feeling positively different with our Unlimited Matwork program.

Come in every weekday and experience the body-altering effects of Pilates in just one month. For this month, our Unlimited Matwork offer to you is at $550 (a savings of $250)! Contact us right away for your next Pilates class with us.

Pilates offers you a whole realm of rewarding challenges while you work out; and a world of endless benefits when you commit to the Pilates exercise regime. Your body will become strong, lean and flexible. Your posture will find balance, poise and length. Your mind will develop focus, discipline and mastery over your body.
In looking to build longer, leaner muscles, a flatter stomach and smaller waistline, a strong, toned body without the bulk, and a more elongated and streamlined shape; come in for a consult with us at PowerMoves Pilates Singapore.

A holistic exercise for the thinking person, Pilates transforms your body while it refreshes your mind. Comprising hundreds of controlled exercises, this form of exercise is diverse and enriching, yet deep and engaging. The movements are designed to flow, like a dance, which bring about a sense of inner serenity, poise and control. With its careful blend of strength and flexibility training, you will build endurance and power, improve posture and tone, and enhance coordination and balance.
Many of PowerMoves’ clients are enthralled by the benefits of the lengthening and strengthening exercises performed on the Pilates Reformer. The resistance of springs, pulleys and weights that are built into this machine heightens the effects of your movements and provides an extra element of challenge as you work out with the help of your instructor.