Prone to injury? Add these pilate moves to your fitness routine

IT’S no mystery why Pilates is so popular — from the classic mat workout to the slightly more evolved reformer version.

Some make it the core of their workout routine, others prefer to supplement their training with it.

Taking it to the next level is Six Pilates, which is run by physios who are also fully qualified Pilates instructors.

They team the knowledge of both fields to bring us a workout that aims to prevent injury, improve the way you exercise and intensify your all-round Pilates experience.

“Physioled Pilates targets the small ‘local’ muscles that coordinate and control the movements of our more powerful muscles,” explains Pilates teacher Richard Gonsalves.

“This improves your strength, endurance and, ultimately, your performance.

“Not only will the symptoms of any niggles and pains be addressed, but the root of the problem can be identified to prevent future injuries.”

Ready to give this taster session a go?

HOW TO DO IT: Do all reps and sets for each move before moving on to the next. Perform each one without breaks, unless specified.

SIDE PLANK ON HAND

Areas trained: SIDES

Technique:

* Lie on your side with your legs straight and your hand placed directly under your shoulder.

* Engage your abdominals and set your shoulder blades.

* Press through your hand to lift your hips off the floor, aiming to make a straight line between your feet and your shoulders.

* Hold for 20 seconds then slowly return to the start position and repeat.

* Do 3 x 20-second holds.

1+1

Area trained: STOMACH

Technique:

* Lie on your back with your knees bent and your spine set in a neutral position.

* Gently engage your abdominals then lift your right leg into a half-tabletop position with legs bent to 90 degrees.

* Hold briefly then follow with the left leg into the full tabletop position.

* Hold and then lower the right leg back to the ground, followed by the left leg.

* Do 1 x 15 reps.

SAFETY TIP:

Maintain your abdominal muscle contraction and breathe though the movement

BACK BRACING

Area trained: UPPER BACK

Technique:

* Lie on your front with your arms by your side, palms up, and your forehead resting on the mat or a small folded towel.

* Gently set your shoulder blades and engage your abdominals.

* Maintaining this muscle contraction, lift your arms up off the floor, turn your palms down and gently lift your head.

* Hold this position, then slowly lower your head, turn your palms back up, lower your arms and relax your shoulders, then repeat.

* Do 1 x 10 reps.

SAFETY TIP: Maintain a neutral neck position (as if you’re holding a small ball between your chin and neck)

4-POINT KNEE HOVERS

Area trained: CORE

Technique:

* Begin kneeling on your hands and knees with your hands directly underneath your shoulders and your knees directly beneath your hips, with your spine in a neutral position. Tuck your toes under.

* Gently engage your abdominals and set your shoulder blades, then press through your hands and toes and push up to hover your knees around 10cm off the ground.

* Hold for a count of five as you take a deep breath in and then out again.

* Slowly lower back to the start position and repeat the move.

* Do 1 x 10 reps

SAFETY TIP: Keep your core engaged throughout

CLAMSHELLS

Area trained: BOTTOM

Technique:

* Lie on your side with your knees bent and your spine in a neutral position. Your hip bones should be stacked vertically.

* Lift your top knee up towards the ceiling, as far as you can control the movement without rotating your spine. Keep your ankles together throughout the motion.

* Slowly lower your knee back down to return to the start position.

* Do 2 x 20 reps per side.

HOT TIP: Try lying with your back against a wall to prevent you from twisting your torso