Warm Up Exercises from Standing

We have all heard recently on the news how beneficial strength training is for your general health and wellbeing. It is also a key part of training as a cyclist. It can feel difficult to fit it all in and you may find that strength training seems to hinder your time on the bike. You can do both you just need to plan your week better. The rules are simple. 1. Protect your hard training sessions, like intervals with a rest or active recovery day before. 2. Fuel for the amount of training you are doing. 3. On double days, ride first. And if your schedule isn’t perfect, that’s fine. Consistently doing both in an imperfect order beats skipping strength training every single time. Swipe through for two sample weeks. If you want to build your strength and mobility routine but don’t know where to start, that is where Velo Core, a new training platform to help cyclists maintain good muscle balance and keep injuries at bay can help! Velo Core is suitable for everyone, whether you have experience lifting in the gym or not, whether you ride 10 miles a week or 100. So come and join me for 12 days free and find out how Velo Core can help you grow as a balanced cyclist. www.velocore.co.uk #stretchesforcycling #stretchesforcyclists #cycling #cyclistsstretches #cyclingstrengthandconditioning #cyclinginjuryrecovery #cyclingstrengthtraining #strengthtrainingforcyclists

Super excited to be teaming up with @theshedchidham to offer #Padel specific Pilates. Booking is open for the six week course here: https://movewilder.co.uk/product/pilates-at-the-shed/ 60-minute Pilates class to build strength, improve mobility, and move better on court with this 6-week Pilates course designed specifically for padel. Focus on core stability, rotation, balance, and injury prevention to help you play stronger and recover faster. 14th July – 18th August | All levels welcome #padelandpilates #theshed #pilateschidham #sportspecific

Tennis lovers – if you’re serious about your game, you need more than just time on the court. 🎾 Pilates is a game-changer for tennis players because it helps you: Build deep core strength for more powerful serves and groundstrokes Improve shoulder and hip stability to protect your joints during those explosive movements and rapid changes of direction Correct muscle imbalances from always playing on one dominant side, which can reduce your risk of overuse injuries Enhance mobility and control, so you can reach, rotate and recover more efficiently on every point I’ve created a 30-minute Pilates workout specifically for tennis players, designed to build strength and muscle balance, support your joints and help you move better on court . Perfect as a weekly strength session, a cross-training day, or part of your pre-season prep. 👉 Save this for your next training day and tag a tennis friend who needs this! #TennisFitness #PilatesForTennis #TennisTraining #InjuryPrevention #AthleticPerformance

Velo Core is your online training partner designed to help cyclists build the strength and mobility they need to ride further, faster, and for longer. Our tailored workouts make it easy to weave essential mobility and conditioning into your weekly routine, turning it into a simple, sustainable habit that supports recovery. By focusing on the key areas that matter most for riders—core stability, flexibility, and functional strength—we help you unlock more power on the bike, prevent injuries, and feel stronger both on and off the saddle. Join the tribe at www.velocore.co.uk and get 12 days free! . . #funtionaltraining #cyclingstrengthtraining #pilatesforcyclists #cyclingcoach

Stretching your upper back helps improve flexibility and reduces muscle tension, allowing for better spinal alignment and posture. Try this upper back and neck stretch with me, tag a friend who needs this! How to: 1. Sitting or standing comfortably 2. Place your left hand behind your back 3. Tuck you chin forward and to the right 4. Place your right hand on top of your head and gently pull forward until you feel mild tension on the left hand side 5. Hold for 20 seconds 6. Repeat on the other side If you enjoyed his, why not check out my Stretch Fit signature course, full of awesome stretches, massage techniques and moves to improve muscle balance and posture. https://beyondthestudiopilates.co.uk/register/stretch-fit-beginners/ #stretches #stretching #mobilityworkout #stretchfit

Key Pilates Benefits for Runners 🏃‍♀️🧘‍♂️ Pilates can be a game-changer for runners. Here’s how adding Pilates to your routine can transform your performance: • Improved Core Strength: Builds a rock-solid core for better posture, stability, and running efficiency. • Enhanced Flexibility & Range of Motion: Increases suppleness in the hips and hamstrings—key for smooth strides and injury prevention. • Better Balance & Coordination: Boosts body awareness and coordination, perfect for tackling uneven terrain. • Injury Prevention: Helps balance muscles and align joints, reducing the risk of common running injuries. • Improved Breathing Control: Teaches effective breathing techniques to boost endurance and keep side cramps at bay. • Active Recovery: Offers gentle, low-impact movement for recovery days, keeping you mobile without added strain. Learn more here > https://youtu.be/TpgKZhJkxOo If you enjoyed this mini workout why not sign up for my eight week Pilates for runners course by clicking this link https://beyondthestudiopilates.co.uk/register/pilates-for-runners/ #pilatesforrunners #runnersstretches #stretchingforrunners #injuryfreerunning

Resistance bands don’t always get the credit they deserve. Often seen as a warm-up tool, they’re actually one of the most versatile and effective pieces of equipment you can use. Whether you're a cyclist, runner, Pilates enthusiast, or simply want to move better and feel stronger, resistance bands can make a huge difference. 💪 They help strengthen stabilising muscles, improve joint control, and build strength that transfers into everyday movement and sport. One of their biggest advantages is how they bridge the gap between mobility and strength. Rather than just stretching passively, bands help you: ✔️ Strengthen end ranges ✔️ Improve active flexibility ✔️ Build control where you're naturally weakest They’re also incredibly versatile. With just a couple of bands, you can: • Activate muscles before a ride or run • Build full-body strength workouts at home • Add challenge to Pilates exercises • Progress or regress movements to suit your ability Because bands require control and stability, they also improve mind-muscle connection. You can’t rely on momentum—you have to feel the movement. This makes them particularly effective for glute activation, core engagement, posture, and movement quality. Best of all, resistance bands meet you where you are. Whether you're a beginner or an experienced athlete, they can be adapted to your needs and grow with you over time. Simple? Yes. Effective? Absolutely. Come and join my online or in-person Pilates classes and learn how to get the most from your resistance bands. 📍 [www.movewilder.co.uk](http://www.movewilder.co.uk) #ResistanceBands #Pilates #MoveWilder #StrengthTraining #FunctionalFitness #MobilityTraining #CoreStrength #GluteActivation #ActiveFlexibility #MindMuscleConnection #PilatesAtHome #HomeWorkout #CyclistTraining #RunnerStrength #InjuryPrevention #HealthyMovement #MoveBetterFeelBetter #StrengthAndMobility

The Pilates Swan Dive is an intermediate to advanced mat exercise focused on spinal extension, core engagement, and strengthening the entire posterior chain, including the back, gluteal, and shoulder muscles. It is designed to counteract the effects of prolonged spine flexion from daily activities like sitting and texting, making it a valuable exercise for improving posture and spinal health. Watch the full video here: https://youtube.com/shorts/83j-WdvN6dI If you would like to come and join one of my advance Pilates classes I have space on Wednesday at 9:40 in Emsworth, Wednesday at 19:05 in Southbourne and Thursday 18:00 in Fishbourne. Contact me on hannah@movewilder.co.uk for more information and to book. . . . #pilates #advancepilates #pilatestechniques

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