Ever notice how squats make it easier to get up off the sofa? Or how those deadlifts mean picking up your kids (or shopping bags) feels effortless? Press-ups = suitcase goes overhead, no sweat. Lunges help you take the stairs with power, and cycling or running keep you chasing adventure for years.
Don’t just “exercise”—train for everything life throws your way. Every rep is practice for living fully, feeling strong, and saying “yes” to more.
Sometimes our muscles become imbalanced, as part of the muscle imbalance series which has been running over the last two months I wanted to summarise the most common imbalances, you can go back and save the videos of the exercises I suggest to help combat these.
Fuel your passion with Move Wilder Pilates and Personal Training.
www.movewilder.co.uk
#TrainForLife #MoveWilder
3 days ago
1
MOVE WILDER MISSION
At Move Wilder, my mission is to empower you to rediscover the strength, confidence, and freedom within your body. Through personalised Pilates, corrective exercise, strength training, and adventurous outdoor movement, I help you break out of routines, embrace adventure, and reconnect with the natural world.
Move Wilder is not just about fitness—it’s about unlocking your boldest, most vibrant self so you can thrive on the mat, in the gym, in nature, and in everyday life.
Let's move with confidence, live with spirit, and make every journey wilder.
Head over to our free Facebook group and learn how to empower your body and fuel your passion.
https://www.facebook.com/groups/movewilderpilatesfree
#MoveWilder #FindYourStrength #MoveWithConfidence #BeWilder #NatureInspired #UnlockYourPotential #AdventureAwaits
4 days ago
1
🤸♀️ Ready to take your gymnastics to the next level?
Support your training with my FREE 30-minute Pilates class designed specifically for gymnasts.
This session will help you:
✨ Build deep core strength
✨ Improve flexibility and mobility
✨ Develop better balance and body control
✨ Increase stability for safer landings
✨ Reduce your risk of injury
Whether you're a competitive gymnast or simply looking to move with more confidence, Pilates is the perfect complement to your gymnastics training.
💚 Add it to your weekly routine and feel the difference in your strength, control, and performance.
🎥 Watch the free class here: https://youtu.be/w2JNkPyvzAQ
#Gymnastics #GymnasticsTraining #PilatesForGymnasts #SportsPerformance #CoreStrength #FlexibilityTraining #InjuryPrevention #FunctionalStrength #StrengthAndMobility #PilatesForAthletes #MoveBetterFeelBetter #BalanceTraining #TrainSmart #MoveWilder #AthleteTraining
5 days ago
2
You don’t need motivation — you need a better plan
On a low energy day pick exercises that breathe life into your body, I choose things like book as the chest opening and thoracic mobility you gain from this move make me feel taller and release tension around the front of the chest. Super man as I love the feeling of stretching out long and then curling up small, this works the posterior chain building strength and resilience in the back of the body enabling you to stand taller and have less lower back pain. Great stretches like pigeon pose where you can just hang out and feel the tension melt away.
Comment below with your low energy exercises.
#pilatesinstructors #lowenergyworkout #pilatesinstructor
6 days ago
3
Master the Roll Down & Press Up! 💪
Want to improve your core strength and spinal mobility? Try adding the Roll Down and Press Up to your routine! Here’s how:
Roll Down
Stand tall with feet hip-width apart, arms relaxed by your sides.
Inhale deeply. As you exhale, slowly tuck your chin to your chest.
Roll down vertebra by vertebra, letting your arms dangle, until your hands reach toward the floor.
Pause at the bottom, letting your neck and shoulders relax.
Inhale. As you exhale, slowly roll back up, stacking each vertebra until you’re upright again.
Press Up
Lie face down on your mat, hands under your shoulders, legs extended.
Engage your core and glutes.
Press through your hands to lift your chest off the mat, keeping your hips grounded.
Look forward gently, opening through your chest and stretching your spine.
Lower back down with control.
Tips:
Move slowly and with control.
Focus on your breath.
Repeat each exercise 5–8 times.
Try these moves for a healthy spine and stronger core! #FitnessTips #Mobility #CoreStrength
7 days ago
1
Fight or Flight. Why you need both!
The sympathetic nervous system is your body’s go mode, helping you train, focus, and respond to stress, while the parasympathetic nervous system is your recover mode, helping you rest, digest, and repair. In women’s fitness, both matter because progress depends not just on hard training, but on how well the body can recover between sessions.
Why it matters in training
When the sympathetic system is active, heart rate rises, breathing speeds up, and the body becomes more alert and ready to perform. That’s useful during strength sessions, interval work, or a challenging Pilates flow. The parasympathetic system does the opposite, supporting recovery, digestion, and tissue repair after exercise.
Women’s fitness context
For women, nervous system balance can be especially important during times of hormonal change, high life stress, heavy training loads, or poor sleep. If the body stays in a stressed state for too long, recovery can suffer, energy may drop, and workouts can start to feel harder than they should. A well-regulated nervous system supports consistency, which is what drives long-term results.
10 minute reset for improved vagel tone.
1. Breathe in for 4 seconds and out for 6 seconds for 3 to 5 minutes; longer exhales help signal safety and reduce stress arousal.
2. Do 2 to 3 minutes of nasal-only walking or very easy cycling to keep the body moving without adding stress.
3. Finish with 1 minute of humming, chanting, or gentle singing to add throat vibration and calm input. #restanddigest #vageltone #recovery #breathingtechniques
1 week ago
2
The pelvic floor for some people is probably one of the greatest mysteries of the body. You religiously do your pelvic floor exercises but still get leaking if you sneeze, play on your kids trampoline or get a heavy feeling when you run.
The reason your pelvic floor is probably not working in the way you expect is because you could be ‘over training’ it. A strong pelvic floor doesn’t necessarily mean a functioning pelvic floor. Think of it a bit like this when you train your biceps you lift a weight, the muscle contracts (shortens) and as you lower the weight the muscle lengthens under tension, then you put the weight down and the muscle returns to its normal ‘rest’ position. When you are constantly tensing your pelvic floor you are not allowing it to move, not only can this cause disfunction in the PF it can also affect your movement patterns in exercises such as squats.
So what do we need to do to create a functioning pelvic floor. First off, stop squeezing for the sake of squeezing.
Over the next few weeks I’m going to talk through the main three roles of the pelvic floor. If you would like help or support with pelvic floor function please email me on hannah@movewilder.co.uk for the month of august I am offering four free hour one to ones for those wanting help with pelvic floor function.
#pelvicfloor #fitnessjourney #healthylifestyle #womenshealth #exercise #wellness
1 week ago
23
ADVANCE EXERCISE OF THE WEEK
Welcome back guys!
Today’s advance exercise is a take on the Pilates swan dive with a twist! By adding in a ball pass behind the back we work into the upper back and shoulder girdle more deeply and spend longer in this back extension which builds strength.
This exercise is challenging and should only be tried by those with previous Pilates experience and should not be attempted by those with shoulder or lower back issues.
Are you ready? All you need is a mat and little bit of floor space for this move.
Save for later and tag a friend in the comments who needs this move.
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#pilates #advancepilates #pilatesjourney #pilatesinstructor #pilatestraining #swandive
1 week ago
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
1 week ago
2
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