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Denise Louw

@corerestore17

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Pilates Studio
* Mat based Pilates
* Private Tuition 🦋 Beginners to advanced
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DIASTASIS RECTI ( Mummy Tummy)

Recent medical evidence has transformed how healthcare providers approach screening, diagnosing, and defining Diastasis Recti Abdominis (DRA). Emerging research has shifted the focus from the mere width of the physical gap to a comprehensive functional assessment of the abdominal wall and individualized risk stratification.

The most significant updates in screening and evaluation include:

1. Shift in Normal Thresholds and “The Gap” Definition

• Broader Ranges of “Normal”: Historically, a gap wider than 2 cm (or two finger-widths) was universally diagnosed as pathological. However, recent data demonstrates that a linea alba width of 2.1 to 2.8 cm can be entirely normal at six months postpartum.

• Focus on Tension, Not Just Distance: Clinicians are moving away from treating the Inter-Rectus Distance (IRD) as the sole indicator of health. Screening guidelines now heavily emphasize evaluating the depth of the gap and the tension/laxity of the linea alba. A wider but firm, functioning abdominal wall is often healthier than a narrow but soft, uncoordinated one.

If you’re keen to learn more please call Hayley on: 061 612 8370 by @corerestore17

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11 days ago

The Pilates One Hundred Exercise

The Pilates 100 (or “The Hundred”) is a classic foundational mat exercise that warms up the body, builds core strength, and gets the blood circulating by combining 100 rhythmic arm pumps with coordinated breathing.

Layering the Pilates Hundred exercise means building it up step-by-step through setup sequences, or progressing it across beginner, intermediate, and advanced difficulty levels. This makes it accessible for everyone.

Take a look at the images of Hayley demonstrating the various levels from beginners through to advanced.

Nervous to try Pilates? Come to Core Restore where we can guide you through the levels suited to your ability. Call on: 061 612 8370

#pilatesstudio
#pilates100
#pilatesinstructors
#localpilates by @corerestore17

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25 days ago

The Pilates Roll Up

This is an excellent classic exercise to build deep core strength as well as improve spinal mobility. It works by rolling up & down the spine one vertebrae at a time with controlled breathing which is so good for your back.

Interested to learn how to perform this exercise? Contact Hayley on: 061 612 8370

#pilatesrollup

#pilates

#pilatesparklands

#localpilates by @corerestore17

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a month ago

The Wall Chair Sit

Wall sits are a powerful isometric exercise that builds lower-body endurance, supports joint stability, and helps lower blood pressure.

Key Benefits:

* Lowers Blood Pressure:

Isometric holds like wall sits are proven by research to be exceptionally effective at reducing resting blood pressure
and improving vascular health.

* Strengthens Quads:

They place the quadriceps (front of the thighs) under constant tension to build serious muscular endurance.

* Joint-Friendly Support:

Because your legs stay in a fixed position, they place less shearing force on the knees compared to dynamic squats, making them great for supporting knee health.

* Engages the Entire Lower Body & Core:

They activate your glutes, hamstrings, calves, and core stabilizers to hold a rigid, upright posture.

* No Equipment Needed:

You can perform them anywhere with just a flat wall.

We love this exercise at our studio! Come along and try a class with us.

Contact Hayley on WhatsApp: 061 612 8370 or Denise 061 922 7037 by @corerestore17

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a month ago

Advanced Scissors

The purpose of this exercise from the Classical Repertoire is to mobilise the hips, stabilise the core & strengthen the rectus abdominus as well as the glutes 👍
Don’t panic there are beginners & intermediate levels too so something for everyone.

If you keen to explore Pilates contact Hayley on WhatsApp: 061 612 8370 or Denise 061 922 7037

#pilatesstudio
#pilatesinstructor
#localpilates
#pilateslovers
#pilatesscissors by @corerestore17

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a month ago

Why you need an Assessment before starting Pilates

This initial evaluation serves as a foundation for your journey into the discipline of Pilates. Pilates is unique in that it emphasizes not only physical strength but also a deep awareness of posture, alignment, breath control, and functional movements, which we refer to as foundational exercises. These foundational exercises are designed to enhance your overall body awareness and movement efficiency, making it essential to understand your starting point. It will also make your experience of Pilates more enjoyable 🤗 At Core Restore we care about our clients & want them to experience an authentic Pilates journey.

Call Hayley for more information on WhatsApp: 061 612 8370

#pilatesstudio
#localpilates
#pilatesinstructor
#pilatesassessment
#pilateslovers by @corerestore17

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2 months ago

Pilates

Pilates is not a trend or an aesthetic — it's a recalibration.

A method that restores communication between your breath, spine, and nervous system. When the body learns to move with precision, the mind follows with calm.

Modern life shortens the hips, collapses posture, and teaches us to breathe shallowly. Over time, this tension shows up as fatigue, anxiety, and aches we're told to "accept."

Pilates interrupts that cycle. It lengthens where we're compressed, strengthens what's been neglected, and reintroduces ease into everyday movement.

Through controlled, intentional work, circulation improves, fascia softens, and breath deepens. The result isn't just strength — it's clarity. You move through the day more upright, more present, and more resilient to stress.

Pilates is a quiet commitment to longevity. A practice that supports your body now while protecting it for decades to come.

When you return to it consistently, you're choosing grace over force — and building a version of yourself that feels steady,capable and at home in your body.

Contact Hayley on: 061 612 8370 for more information by @corerestore17

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2 months ago

Rolling Like A Ball

The Pilates Roll Like a Ball is a classic mat exercise that builds deep core strength, improves balance, and gives your spine a gentle massage. It teaches you how to keep your back in a perfect “C-curve” (like a wheel) while moving with control.

Core Strength: You must use your deep tummy muscles to rock back and forth without falling.

Spinal Health: The rolling motion massages your back. This helps bring fresh blood to your muscles and joints.

Better Balance: Sitting on your “sit bones” and balancing with your feet in the air trains your body to find its center.

Body Awareness: It teaches you to control your movement using your “powerhouse” (core) instead of throwing your arms or legs to get momentum.

Think of your spine like a wheel. If the wheel is round, it rolls smoothly. If it has flat spots (like a tight back), it gets stuck. This move helps make your back round so it can roll smoothly.

PS It is also a lot of fun & feels good! Contact us on WhatsApp for more info ℹ️ Hayley: 061 612 8370 or Denise: 061 922 7037 by @corerestore17

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3 months ago

STUDIO OR GYM FOR PILATES

Pilates in a studio is generally better for beginners, rehabilitation, or a deep focus on technique. Gym Pilates is ideal for those who want a budget-friendly addition to their main workouts, or prefer high-energy, fast-paced group settings.

The best choice depends entirely on your fitness goals, budget, and learning style:

Pilates Studio

Personalized Attention: Studios focus exclusively on Pilates. Class sizes are usually much smaller, allowing instructors to closely monitor your form and make precise physical adjustments.

Mind-Body Focus: Studios are intentionally designed to be tranquil, quiet spaces that promote breathwork, concentration, and deep core stability.

Gym Pilates

Cost-Effective: Often included in your base monthly membership or available for a small add-on fee, making it an affordable route.

Drawbacks: Classes can be large and crowded, making it difficult for the instructor to give you personalized attention. Furthermore, many gym instructors may not have the extensive, multi-hundred-hour training or experience required for the discipline of teaching Pilates.

If you want to explore studio based Pilates contact us on WhatsApp Hayley 061 612 8370 or Denise 061 922 7037

Check out our website www.core-restore.co.za by @corerestore17

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4 months ago

Is Stretching Good For Sciatica?

Only GENTLE targeted stretches are effective; aggressive stretching of an inflamed nerve can make the pain worse. Stretches relieve sciatica by loosening tight muscles (like the piriformis) that compress the sciatic nerve, reducing inflammation, and promoting healing blood.

When to Stretch (and When Not To)

Do: Use gentle movements like “nerve glides” (flossing) or seated spinal twists to gently mobilize the nerve.

Don’t: Force heavy hamstring stretches or push through sharp, worsening pain. If a stretch reproduces or spikes your symptoms, stop immediately.

At Core Restore we offer back rehabilitation classes & can help guide you through exercises that will relieve sciatic pain not irritate it.

Call Hayley on: 061 612 8370 by @corerestore17

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5 months ago

Make sure you choose the right Pilates studio to avoid injury. Check out class size, certification of the instructors and if they are teaching the traditional style of classical Pilate as inspired by Joseph Pilates.

Call us for an introduction & assessment on: 061 612 8370 or 061 922 7037

#classicalpilates
#localpilates
#pilatestableview
#pilatesparklands
#pilatesblouberg by @corerestore17

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5 months ago

Pilates Matwork versus Reformer

Pilates Mat work is often considered the “gateway” to the rest of the method. But here’s the secret: it’s also the hardest!

Unlike the Reformer where springs provide feedback and assistance—Mat Pilates relies entirely on your own strength and control. Every move requires you to stabilize from your center while coordinating your limbs, breath, and alignment. That’s why the best Pilates teachers start students on the mat—to ensure they build the control and stability needed for the rest of the method.

Matwork Teaches You:

How to find and engage your core without external support.
How to stabilize your pelvis and elongate your spine, even as your arms and legs move.
How to develop deep, intrinsic core strength instead of just working the surface muscles.
How to move with control, balance, and efficiency—both on and off the Mat.

Join us for a matwork session & build your core strength 👍

Call Hayley on: 061 612 8370

#matworkpilates
#pilatesstudio
#pilatescore
#corestrength by @corerestore17

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6 months ago