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Natalija

@practical.pilates

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Pilates for everyday movers & athletes
@balanced_body certified instructor
AZ | Private + Virtual Sessions
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As someone who’s had multiple shoulder injuries and could barely do one push-up, I never thought push-ups and pull-ups would become a staple in my workouts. Let this be your sign to be okay with starting from scratch and having to build your way up… give yourself a chance to surprise yourself;)

#pilatesinspiration #functionalfitness #pushups #matpilates by @practical.pilates

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24 days ago

This quick side leg series with the inflatable ball lights up more muscles than you’d think 👀

Exercise flow:

1. Leg circles
2. Oblique twist
3. Oblique crunch hold + leg lower
4. Banana
5. Full-range toe reach
6. Combo of 4 + 5

7 reps each × 3 sets

Feel the difference ;)

#pilatesinstructor #pilatesworkout #sidelegseries #matpilates #balancedbodypilates by @practical.pilates

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a month ago

I recently started challenging my Pilates practice with a little calisthenics, and I’ve been amazed by how much my body could already do thanks to Pilates.

Consider this your sign to see what your Pilates strength can do outside of Pilates;)

And let me know if you want to see more Pilates x calisthenics content 👀

#pilatesinstructor #pilates #calisthenics #handstands #pilatesinspiration by @practical.pilates

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a month ago

Pilates progression isn’t always about doing more reps or weights. If an exercise feels easy, there’s often more depth, control, and connection to be explored.

#pilatesinstructor #contrology #matpilates #functionalfitness by @practical.pilates

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a month ago

Good extension starts with length!

#pilatesinstructor #matpilates #balancedbodypilates #extensions by @practical.pilates

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2 months ago

The Pilates C-Curve ✨ What even is it, and why is it important?

It’s more than just a rounded shape of the spine. A true C-curve demands deep abdominal control while creating length and a big stretch through the muscles of the back.

You shouldn’t feel like you’re simply collapsing forward. You should feel your core working as your spine rounds with control, almost like you’re creating more space between each vertebra.

Joseph Pilates used this shape throughout so much of his repertoire, and you’ll see it show up again and again in different exercises and positions.

The more Pilates you do, the more you start to recognize these connections;)

#pilatesinstructor #contrology #pilates #matpilates by @practical.pilates

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3 months ago

Authentic Pilates was never initially created for mass fitness classes. When it is treated like one, it can lose many of the principles and benefits that make Pilates different from a regular workout.

Pilates is about reeducating the body and teaching people how to breathe, engage, and move in ways that are specific to their body and needs. Sometimes the smallest cue or adjustment can completely change which muscles are working and help create better balance, control, and coordination throughout the WHOLE body.

I am not saying group Pilates classes are bad. I teach plenty of group classes myself and think they absolutely have their place. But I will say that the people who also take private sessions usually see the biggest and fastest changes.

At the end of the day, Pilates is not about how many exercises you can get through. It is about the quality of your movement, and you can only truly learn what quality movement looks and feels like for YOUR body when someone is able to watch you closely and teach you one-on-one.

Group classes are then a place to maintain that progress and see whether you can apply what you have been practicing in your privates without having someone cue and correct you through every movement.

If you have never done Pilates before and want to truly experience its benefits, invest in at least a few private sessions before joining group classes. Your body will thank you!

#pilatesinstructor #cadillacpilates #contrology #pilates by @practical.pilates

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3 months ago

For your next on-the-go workout 🤍
No mat needed! Just grab a towel and take it outside;)

This is a full body Pilates x calisthenics inspired flow with 19 exercises. I’d aim for about 5–15 reps each, depending on the movement and your strength level.

For slower control-based moves, side planks, or unilateral work, stay closer to 5–10 reps per side. For the more bilateral and lunging movements, you can build closer to 10–15 reps.

Move with control, rest when you need to, and make it your own.

Takes about 30 minutes, depending on your pace… and whether your dog lets you finish😅

#matpilates #pilatesworkouts #calisthenicsworkout #planks by @practical.pilates

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3 months ago

My honest opinion when I hear girls say they don’t train obliques because they don’t want to look “boxy”…

I disagree with this so much, not only from an aesthetic standpoint, but also from a functional one.

First of all, nobody gets jacked by accident. The amount of work, time, consistency, progressive overload, and proper nutrition it takes to grow a muscle enough to noticeably change your natural frame does not happen overnight.

That does not mean you should exclude training your obliques.

Your obliques help you move through side bending and rotation. They also help stabilize your pelvis and support your spine. These are all important functions your body needs in order to move well and stay strong.

To neglect an entire muscle group purely out of fear of an aesthetic is, in my opinion, just wrong. Especially because training your obliques does not automatically make you look boxy.

As you can see here, my obliques are clearly visible, but that doesn’t create a box shape. It creates definition, strength, and control.

So to my ladies who are scared to train obliques because someone told you it will ruin your “snatched waist” — I would take that as a clear sign that whoever you’re listening to may not fully know what they’re talking about.

Train your obliques👏You have them for a reason👏Your body needs them.

#pilatesinstructor #functionalfitness #womenfitness #matpilates #obliques by @practical.pilates

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4 months ago

One thing I love about Pilates is that you’re strengthening one area while stretching another.

Here, my core is working hard while another muscle is getting a surprisingly deep stretch.
Can you guess which one? 👀

Hint: It’s not the hamstring.

#pilatesinstructor #coreworkouts #functionalfitness #pilateschair #pilates by @practical.pilates

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4 months ago

Most people can understand this feeling if they’ve ever done a wall sit.

A wall sit tests your legs.

The wunda chair tests your legs, your center, your balance, and your ability to organize your body in space.

Same shape. Completely different challenge.

On the wall, your spine is supported.

On the Chair, you create and hold the shape yourself.

The springs aren’t just resistance. They’re information. You have to coordinate foot pressure, pelvic position, abdominal compression, and spinal articulation all at the same time.

The challenge isn’t just producing force. It’s controlling force.

#pilates #pilateschair #classicalpilates #contrology #pilatesinstructor by @practical.pilates

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4 months ago

Your next Pilates inspired physio ball flow ✨
Perfect as a quick workout on its own or as a warm-up before your gym session.
Takes about 15-20min depending on speed and rep range.

• Hundreds
• Roll Up ×7
• Roll Over ×6
• Single-Leg Knee Drive + Quad Extension ×6 each leg
• Pelvic Tilt + Lift ×7
• Single-Leg Circles ×7 each way
• Single-Leg with Rotation ×6 each leg
• Rolling Like a Ball ×7
• Spine Stretch Forward ×5
• Saw ×5 each side
• Open Leg Rocker ×7
• Corkscrew ×3 each way
• Side Kicks ×7
• Side Leg Lifts ×7
• Side Reach + Twist ×5
• Plank Single-Leg Kick ×7 by @practical.pilates

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4 months ago