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Tannah | TonedbyTan

@tonedbytan

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Mat & Reformer Pilates instructor🫧💌
Melb Based events with @atlas__method
[email protected] for collabs and events and queries xx

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See you guys in the studio 💌🫶🏼 by @tonedbytan

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3 months ago

Move ya spine chickies✨🫶🏼🌸💅🏼🥰🥥 by @tonedbytan

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8 hours ago

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 by @tonedbytan

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5 days ago

Been workennnnn🩰🫣💅🏼🩷 by @tonedbytan

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8 days ago

•Obliques — your internal & external obliques are working hard to stabilise the torso, especially as we rotate and move through the side plank.
•Deep core — the transversus abdominis helps keep everything supported and controlled, creating that long, lifted waist.
•QL (quadratus lumborum) — working through the underside of the waist to help keep the hips lifted and stable.
•Glutes — especially the glute med & glute min, helping stabilise the pelvis and keep the hips stacked, while the glute max supports overall hip stability.
•Shoulders — serratus anterior, rotator cuff & deltoid are working to keep the supporting shoulder strong and stable as we move.
•Thoracic rotation — when we thread the needle and open back up, we’re creating movement through the upper/mid-back while keeping the pelvis controlled.
•Teaser — we then take all that core control into the final movement, with the rectus abdominis, obliques & deep core working to control the spine while the hip flexors, quads and inner thighs help keep the legs long and lifted. by @tonedbytan

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8 days ago

Grab some wrist weights & your bestie ✨✨
Wearing @averactive studio @savastudio.au

#bestiepilates by @tonedbytan

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9 days ago

More then just movement🩷 by @tonedbytan

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9 days ago

We must remind ourselves to embrace the quiet, still moments.

In a life that moves so quickly, our bodies need moments of stillness too. Even within your practice, there is power in moving slowly, finding steady control, and learning to truly listen to your body.

Slow down. Breathe. Move with intention.
Let stillness be part of your strength. 🤍 by @tonedbytan

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11 days ago

Movement through breath and control
✨👼🏼
#pilates #pilatesmelbourne by @tonedbytan

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11 days ago

tone. sculpt. flow. 🩰🤎

#TonedByTan #Pilates #PilatesInstructor #PilatesGirl #PilatesWorkout PilatesLifestyle PilatesAustralia MelbournePilates MelbourneFitness PilatesMelbourne WomensFitness SculptWorkout LowImpactWorkout MindfulMovement PilatesCommunity by @tonedbytan

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16 days ago

Sometimes for the body, sometimes for the mind✨

#pilates #melbpilates #reformer #northflow #movement by @tonedbytan

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2 months ago

This plank series at 2 different levels

Reformer Pilates is all about progression, control and meeting your body where it’s at — so the same exercise can be modified to suit different strength, stability and experience levels.

For this plank series:

Beginner: Start with your knees on the carriage (no box) and hands on the bar, focusing on maintaining a strong core and controlled movement as you practise the plank-to-pike pattern.

Intermediate: Toes on the carriage with heels lifted to the box. This increases the load through the shoulders and core while challenging your stability through the plank, pike, side twist and knee tuck.

Advanced: Toes elevated onto the box. By lifting the feet higher, we increase the demand on the shoulders, core and upper body, requiring even more strength, control and stability.

The goal isn’t to rush to the “advanced” option — it’s to choose the variation that allows you to move with quality, control and confidence. Your level can also change from exercise to exercise, and that’s completely normal. 🤍 by @tonedbytan

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2 months ago