BTS LIVE 3rd October

The first key function of a health pelvic floor is support. A health pelvic floor is not one that is always gripping. Pelvic floor function is dynamic, responding to the pressure of what you do in a day. When you just squeeze the pelvic floor constantly you fatigue the muscles which can create pain, leaking and in serious cases prolapse. Your posture has a direct impact on your pelvic floor, this is why in all of our Pilates classes we do posture checks and talk a lot about alignment. If you would like to know more about how to strengthen your pelvic floor get in touch with Hannah on hannah@movewilder.co.uk for more help and guidance. #pelvicfloor #pelvicfloorfunction #womenshealth #pilatesandthepelvicfloor

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

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

🤸‍♀️ 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

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

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

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

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

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. . . #pilates #advancepilates #pilatesjourney #pilatesinstructor #pilatestraining #swandive