Technique – Noughts & Crosses

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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✨ The Pilates Roll Down and press up : Your Spine’s Best Friend and one of the 34 classical Pilates moves✨ Looking for a simple move to stretch, strengthen, and center your body? Try the Pilates roll down! And press up. Watch the video here: https://youtube.com/shorts/XesoLEkemFQ How to do it: 1. Stand tall with feet hip-width apart, knees soft. 2. Inhale deeply, into the sides, back and front of your rib cage. 3. Exhale as you roll your spine down one vertebra at a time—let your arms and head dangle. 4. Pause at the bottom for a gentle stretch in your hamstrings and back (no need to touch the floor!). 5. Inhale at the bottom, exhale as you slowly walk out into a press up or as in the video do my variation with a twist to improve your rotational strength. 6. Once you have done your press ups move back to the bottom of your roll down. 7. Inhale at the bottom, exhale as you slowly roll back up, stacking your spine and lifting your head last. Why you’ll love it: • Mobilises and stretches your spine • Strengthens core and upper body • Improves posture and circulation • Perfect for warming up, cooling down, or resetting after sitting all day Pro tip: Focus on slow, controlled movement and your breath—never rush or force the stretch. It’s not about touching your toes, it’s about feeling your spine move freely. Tag a friend who needs this spine-lovin’ move! #PilatesRollDown #SpineHealth #MindfulMovement

Velo Core is a unique app designed specifically for cyclists to enable you to ride further, faster and for longer, with less injuries and more enjoyment. It combines cycling-specific strength training, Pilates, and flexibility workouts to help you build muscle balance, improve flexibility, and enhance your overall performance, all while reducing the risk of injury. Whether you’re a road cyclist or a mountain biker, Velo Core helps you address muscle imbalances and common issues like tightness or lower back pain, so you can stay healthy and resilient for the long haul. If you want to take your cycling to the next level and get exclusive founding member savings, now’s the time to join! 15% off the RRP of £19.99 for the first month use the code FOUNDERWEB at checkout https://coach.everfit.io/package/VM597093 #VeloCore #CyclistTraining #CyclingStrength #PilatesForCyclists #RideStronger #CyclingPerformance #MobilityForCyclists #InjuryPrevention #RoadCycling #MountainBiking #CyclingFitness #CoreStrength

Welcome to my stretch of the week! Hamstrings often get tight due to prolonged periods of sitting or inactivity, which keeps the muscles in a shortened position and reduces their flexibility over time. Additionally, muscle imbalances—such as weak glutes or tight hip flexors—can force the hamstrings to compensate and work harder, leading to overuse and persistent tightness Lying Hamstring Stretch (Supine Method) Watch the full video here: https://youtube.com/shorts/aLPAQOzvReU • Lie flat on your back on a mat or firm surface. • Lift one leg up, keeping it as straight as possible, using a resistance band will help. • Hold behind your thigh or calf and gently pull your leg toward your chest until you feel a stretch in the back of your thigh. • Keep your other leg extended on the floor, or for an easier option bend the knee and place the foot on the floor. • Hold the stretch for 30 seconds. • Now move the leg over the body and hold for a further 30 seconds, this targets the outer leg. • Finally move the leg out to the side, keeping the opposite hip on the floor for a final 30 seconds. • Repeat on each leg. If you would like to learn more stretches to help improve your mobility, try my StretchFit signature course. 6 weeks of massage and stretch techniques, delivered in 30-minute sessions to help you improve your mobility, performance and posture. Find out more here: https://movewilder.co.uk/stretchfit/ . . . #stretching #strechcourse #stretchfit #posture

Join My Online Pilates Classes - Second Month FREE! Are you looking to improve your strength, flexibility and overall wellness? Join my online Pilates classes from the comfort of your own home! With my virtual classes, you'll get expert instruction to guide you through low-impact Pilates exercises that will tone your muscles, increase mobility, and reduce stress. Whether you're a beginner or experienced with Pilates, my classes cater to all levels. As well as live classes five times a week you get access to my On Demand studio library which includes playlists for back care, beginners, Flow, sport specific and relaxation plus many more! And as a special offer for new students, you'll get your second month of unlimited classes absolutely FREE when you sign up this month! Some benefits of my online Pilates classes: ✨ Convenience - Exercise from home on your schedule ✨ Personal Attention – Live classes on Zoom so you still get feedback on your form ✨ Full Body Workout - Strengthen your core, arms, legs and more ✨ Stress Relief - Calm your mind through controlled movements Don't miss out on this opportunity to kickstart your Pilates journey and invest in your physical and mental well-being. Sign up today and enjoy your first month, with the second month free! Click the link to claim this limited-time offer: https://movewilder.co.uk/register/virtual-studio-subscription/ Space is limited, so don't wait. I can't wait to see you in my virtual Pilates studio! #OnlinePilates #PilatesAtHome #VirtualPilates #MoveWilder #PilatesForEveryone #BeginnerPilates #HomeWorkout #MindBodyMovement #FeelStronger #CoreStrength #MobilityTraining #StressRelief

For runners, having good back strength is crucial for several reasons: watch the video here: https://youtube.com/shorts/9cfpk46G_Bs 1. Stability and Posture: Strong back muscles help stabilise the spine and pelvis during running, reducing unnecessary body sway and improving posture. This stability is essential because running involves repeated impact, which can cause issues in joints if the back muscles are not strong enough to absorb these forces. Better posture also enhances running efficiency, as it prevents energy wastage caused by leaning forward or slouching. 2. Injury Prevention: A strong back contributes to overall muscle balance and helps prevent injuries. By stabilising the spine and pelvis, strong back muscles reduce the risk of injuries that can arise from the repetitive impact of running. This is particularly important for preventing overuse injuries that are common in runners. 3. Improved Running Economy: Strengthening the back muscles can improve running economy by promoting better neuromuscular coordination and stride efficiency. This means that runners can maintain their pace with less energy expenditure, which is crucial for endurance and performance. Try this back focused strengthening exercise and let me know how you get on! For more information on my running specific functional training and Pilates courses head to my website movewilder.co.uk or use the link in my bio. . . . #mobilityforrunners #runningstretches #stretchesforrunners #running #couchto5k #stretching #effectivestretchesforrunners