Pilates for Cyclists

Day Five of my mini series involves my favourite chest opening exercise the Pilates Book and a super glute workout, join me for the full workout here: https://youtu.be/0c9HSju5jlk Join my Ondemand and Live Pilates classes at www.movewilder.co.uk If you enjoy structured, intelligent Pilates workouts that build real strength and resilience, subscribe and join the community. #pilatesforbeginners #CoreStrength #PilatesWorkout #HomePilates #BusyProfessional #MatPilates #PostureCorrection #DeepCore #BackStrength #AtHomeWorkout

I am now going to take you through a super set of stretches for the feet! • Standing move the weight into the right leg • Take the inside of the left big toe to the floor and feel the stretch through the inside of the foot – Hold 15 seconds • Take the little toe to the floor stretching the outside of the foot – Hold for 15 seconds • Place toes upside down on the floor – Hold 15 seconds • Place ball of the foot on the floor and push into it – Hold 15 seconds • Repeat on other leg • Follow up with 10 to 20 heel raise squats Do you need help setting meaningful training? Talk to me about one to one online and in person training at hannah@movewilder.co.uk https://youtube.com/shorts/P6dNfjhQppw #velocore #personaltraining #personaltrainer #strengthworkforcycling #footwork #footstretches #plantarfasciitis

Although Pilates can look a lot like ‘just stretching’ it is in fact a integrated strength and flexibility system that focuses on building deep core strength, body and mind awareness and muscle balance. A functional way to train Pilates complements running by developing strength from the inside out and creating a balanced body capable of running further, faster or for longer. Running is a high impact sport, stability and core strength can help mitigate your injury risk. Watch the full video here: https://youtu.be/TpgKZhJkxOo Take a look at my online training program for runner at www.morewilder.co.uk #running #exercisesforrunners #pilatesforrunners

Building strength around the hips is like reinforcing the foundations of a house. Your pelvis sits at the centre of your posture, and when the glutes and deep hip stabilisers are weak, the lower back, knees and even shoulders often compensate. Strong hips help keep the pelvis balanced, support a neutral spine, and reduce that familiar swayback or tucked-under stance many desk-bound bodies drift into. When the hips are stable and powerful, the rest of the body can stack more efficiently above them, making upright posture feel supported rather than strained. Full workout here: https://youtu.be/qXEd6ExMXWU ✨ Perfect for: Busy professionals Home workouts with minimal equipment Improving posture from desk work Building deep core stability Low impact strength training What you’ll gain in 7 days: ✔ Stronger, more stable core ✔ Better posture and reduced back tension ✔ Improved mobility through the spine ✔ Increased body awareness and control ✔ A sustainable routine you can stick to No fancy equipment needed — just a mat and 10–20 minutes a day. If you enjoy structured, intelligent Pilates workouts that build real strength and resilience, subscribe and join the community. #PilatesForBeginners #CoreStrength #PilatesWorkout #HomePilates #BusyProfessional #MatPilates #PostureCorrection #DeepCore #BackStrength #AtHomeWorkout

A little insight into what happens in a Pilates class. Fancy joining us? Class times below: • Tuesday Southbourne 8:20 Mixed Ability • Wednesday Emsworth 8:30 Beginners • Wednesday Emsworth 09:40 Progression • Wednesday Southbourne 18:00 Beginners • Wednesday Southbourne 19:05 Progressive Flow • Thursday 08:55 Southbourne Progressive Flow • Thursday Fishbourne 17:00 Mixed ability • Thursday Fishbourne 18:00 Cycling and running specific Online classes: • Monday 10:00 • Monday 18:00 • Tuesday 08:20 • Wednesday 18:00 • Thursday 07:45 • Thursday 17:00 Comment ‘class pass’ to find out more about class payment options. #pilatesclasses #pilatesonline #hybridpilates #pilatesemsworth #pilateschichester #chichesterpilates #pilatesforrunners #pilatesforcyclists #Pilatesclass #pilatesworkout #pilatesinstructor

Come and join my Wednesday morning Pilates classes in #Emsworth. I have a beginners class at 8:30 and then a progressive class for those with more experience and fitness at 09:40. Both classes need to be booked either in a block of six or as a flexi block, which gives you access to six classes within a ten week period. To book please contact Hannah on hannah@movewilder.co.uk #MoveWilder #PilatesClasses #EmsworthPilates #PilatesUK #BeginnerPilates #IntermediatePilates #PilatesForEveryone #LocalPilates #Emsworth #HampshireFitness #MorningPilates #MidweekMotivation

Today we are going to be hearing from Georgina at Body Fix in Emsworth who will talk about lyphatic drainage. If you would like to know more or book an appointment you can contact georgina dircetly on info@bodyfixtherapy.com www.bodyfixtherapy.com #LymphaticDrainage #WellnessTalk #BodyFixTherapy #Emsworth #HolisticHealth #RecoveryAndWellness #SelfCareJourney #WellnessCommunity #MoveWilder

Four tips for a successful day. 1. What do you reach for? When the alarm goes off if you are grabbing your phone to scroll the news, messages or Facebook you a missing a magical moment in the day when your dopamine levels are high and the possibilities for setting your day up to be great are endless. As soon as you reach for your phone, you have wasted that opportunity. So instead try these in the morning: • Ten minutes stretching • Duo lingo and learn a language • Go out for a run / ride / walk • Ten minutes meditation • Eat breakfast in the garden Doing this in the morning instead of scrolling sets you up for a good day. 2. Good day? Bad day? It is YOUR choice. No one makes you have a bad day. That’s up to you! If you start the day by scrolling, then get up 5 minutes later than planned, so you leave for work in a rush, hit traffic so you are then late for work, the whole day can feel like its against you. The other morning my four year old had a bad night was up and down then woke at 5, my first thought was eurgh, today could be tricky, then I reframed it and thought No today we will have a brilliant day, I am so lucky to have Friday off with Ffion. You know what? We had an epic day, fueled by a few more snacks than normal but when it got to Friday evening we had, had a blast and I truly believe it’s because I changed my perspective on the day. Try it, let me know if it works for you? 3. Fuel or fumes? Quite frankly this means are you fueling your body for what you are doing? If the answer is no that you can guarantee at some point you will have a lapse in energy, motivation and lust for life. That’s your body saying I need fuel to operate, feed yourself for your daily purpose and don’t get hangry! 4. Scroll or sleep? At the end of a big day, you slide into bed and…. You chose do you scroll, driving up cortisol levels in your brain and making it harder to sleep or do you turn the light off and sleep soundly. Allowing your body to recover from the day and wake up ready to go the next. #morningroutine #pilatesinstructor #wellbeingtips #dopaminehit #pilates #pilatesforrunners #mentalhealth

Ten minutes of Pilates a day might seem small, but it works like a daily deposit into your strength bank. By consistently activating the deep core muscles through controlled, precise movements, you train your body to support your spine more efficiently rather than hanging off joints and ligaments. Over time, this improves core stability, encourages better alignment, and gently retrains posture so standing tall feels natural rather than forced. Little and often becomes powerful, especially when it is focused and intentional. Watch the full workout here: https://youtu.be/vvb3zbSCMBU #DailyPilates #10MinuteWorkout #PilatesAtHome #CoreStrength #DeepCore #PostureMatters #MoveWilder #ConsistencyWins #SmallStepsBigResults #MindfulMovement #MoveBetterFeelBetter