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@northflowpilates

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Premium women-only Pilates.
Where ALIGNMENT meets STRENGTH
Strength starts wherever you ARE
All levels • Community • Vibe
📍Hadfield | Strathmore soon

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Move ya spine chickies✨🫶🏼🌸💅🏼🥰🥥

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Lower body flow 🔥Targeting all the major lower body muscle groups!

Here’s a breakdown of how I would work through this flow 👇🏼

1. Staggered squats
As you position yourself on the reformer, keep your outer lower leg connected to the box, with your toes tucked at the end of the carriage. Keep the carriage slightly open throughout to maintain that extra tension

2. Standing fire hydrants
Getting creative with movement can be so much fun, and this variation has unlocked a new way to work the hips that I’m loving! Keep your outer lower leg connected to the box and find a range of motion that works for your hips without rotating or dropping them.

3. Fire hydrants with spinal rotation
This increases the demand on your legs while challenging your stability and core control. Keep your hips as still as possible as you rotate through the spine, allowing your core to support the movement.

4. Squat hold, fire hydrants with spinal rotation only
I have nothing to say except everything should be talking to you 🥵 control control control

5. Staggered squats with heel raises
Back to our squats, but this time we’re adding some extra calf activation! Keep the movement controlled, maintain your tension, and remember to keep that carriage slightly open.

6. Squat hold, + heel raises only
Just when you thought we were done…

Save this one for your next lower body session 🧡 Enjoy

#pilatesreformer #pilatescommunity #pilatesinspiration #lowerbody #flow

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Going to start a little series where I post some of my favourite core warm ups on the reformer😍

break it up in the middle with a good glute bridge series and repeat opposite side

Digging deeper ✨🫶🏼
adding controlled pressure through the ball as you roll it up and down your leg, while extending your right leg to challenge your core stability.

As I roll the ball up and down my leg, the rectus abdominis works to flex the spine, while the internal and external obliques assist with trunk stability.
Extending the right leg challenges the transversus abdominis and deeper core muscles

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200 hours I’ll carry forever 🌞🎓

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Working strength & power is a great thing on a reformer if you keep the foundation as the most important focus. Breath. Control. Core stabilty. This thigh burner class asks a lot of our legs & arms, but also the stability through the spine.

@northflowpilates

#melbournepilates #pilatesinstructor #pilatesreformer #strongreformer #strongbody

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sun salutation A into
svarga dvijasana ˚⊱🦜⊰˚

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Movement through breath and control
✨👼🏼
#pilates #pilatesmelbourne

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.⋆❀°

did my first ever side crow into
eka pada koundinyasana A ✨✨✨

beautiful pretty stunning water

eka pada rajakapotasana 🐦

darling

༄˖°.🐚.ೃ࿔*:･

sweating buckets in 6am hatha 🧘🏽‍♀️

no words

⋆˚࿔

a beauty inside & out

sirsasana .⋆❀°

teaching practice

ꕤ｡˚⋆ dolled up

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shattered the music didn’t stay til my fave part 🥲

I always get stuck with what to teach for upper body, inspired arm series from my girl saved me this week @kyrasaw

So thought I’d share with you all, ENJOY xx

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꩜ learning to trust the upside down

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Did you hit that ooh la la moment in your practice this week? (Haha - sound on).

Your edge is your own.
Your edge has kindness & strength.
Your edge has flow & power.
Your edge is controlled yet alive.
It is not about getting somewhere.. reaching a layer or sticking out the pulses. It is about arriving in your body & letting your body guide you.

Somedays we don’t want to go close to our edge, but stay gentle. Those are great days too.

Enjoy your moving this week! What edges are you exploring?

Tell me your favorite oohlala moment!

or

What edges does your body want you to leave alone? #selfcare

@northflowpilates

#pilatesreformer #movementismedicine #melbournepilates

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Your next glute & core warm up sorted with the ring and strap. It'll fire up your gluteus medius real fast 🔥🥵

L1: 🔵🟡
L2: 🔴^
L3: 🔴🟡

Side lounging with strap above top knee and ring above both knees, like Hoola hoop!
1. Clamshell (keep heel together,small range big burn)
2. Lift top heel in line with hip/knee
3. Leg extension
Finish off with just heel lift and lowers, pulses and leg extension!
Note: keep top knee pressed against the ring with all the layers- oh hello glutes🍑

Supine core on the same springs and then even off the other side of your glute!

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