Tag
warm ups
Pilates is one of the most underrated tools for football performance.
It builds the kind of strength footballers actually need — deep core control, hip stability, balance, and mobility. That means better power transfer when sprinting, sharper changes of direction, and reduced risk of common injuries like groin strains, hamstring pulls, and lower back pain.
It is not about doing less — it is about moving better.
If you are a footballer who wants to feel stronger, more stable, and more in control on the pitch, this is exactly where to start.
I have put together a focused 30-minute Pilates session specifically for footballers to help you improve strength, mobility, and injury resilience.
#FootballFitness #PilatesForFootball #FootballTraining #SportsPerformance
#StrengthAndMobility #CoreStrength #HipStability #InjuryPrevention
#AthleteTraining #FunctionalStrength #FootballPerformance #TrainSmart
#MoveBetterFeelBetter #PilatesForAthletes #FootballConditioning
2 days ago
1
🚴♀️ Sport has always been a huge part of my life, and I have a particular passion for helping athletes perform at their best.
As a cyclist, I've experienced first-hand how Pilates can improve strength, mobility, stability, and movement efficiency while helping to reduce the risk of injury. It's been a key part of keeping me strong and resilient over the years.
That's why I created my Sports Performance Pilates Series—a collection of workouts designed specifically for athletes who want to move better, recover well, and perform at their peak.
🏃 Running
🚴 Cycling
🎾 Tennis
🏑 Hockey
💪 HYROX
Whether you're training for competition or simply want to stay active and injury-free, these sessions will help you build strength, improve mobility, and enhance your performance.
🎥 Check out the full playlist here:
https://www.youtube.com/playlist?list=PLmfqYFZQp2ceaV_cjETtJZCaTkfqaqVkb
Want to learn more about resistance training, Pilates, and sports performance?
🌿 Visit movewilder.co.uk or contact Hannah at hannah@movewilder.co.uk
#SportsPerformance #PilatesForAthletes #CyclingPerformance #PilatesForCyclists #RunnerStrength #PilatesForRunners #HYROXTraining #TennisFitness #HockeyTraining #ResistanceTraining #FunctionalStrength
3 days ago
2
💪 The 3 Main Hand Grips for Better Bicep Curls
Did you know that simply changing your grip can target different muscles in your arms?
1️⃣ Supinated Grip (Palms Up)
The classic bicep curl. This grip places the greatest emphasis on the biceps brachii, helping to build size and strength.
Pro tip: Start with a neutral grip and rotate your palms upwards as you curl to maximise the squeeze at the top.
2️⃣ Neutral Grip (Hammer Curl)
With your palms facing each other, the focus shifts to the brachialis and brachioradialis, helping build thicker arms and stronger forearms.
3️⃣ Pronated Grip (Reverse Curl)
Palms face down, placing greater emphasis on the forearms while still strengthening the biceps. Great for improving grip strength and balanced arm development.
Changing your grip is a simple way to get more from your strength training and ensure you're building well-rounded upper body strength—not just bigger biceps.
Want to learn more about resistance training, Pilates, and building functional strength? We'd love to help.
🌿 Visit movewilder.co.uk or contact Hannah at hannah@movewilder.co.uk.
#StrengthTraining #BicepCurls #UpperBodyWorkout #FunctionalStrength #MoveWilder #StrengthAndMobility #ArmWorkout #FitnessTips #MuscleBuilding #HomeWorkout #GymTips
4 days ago
1
🚴♀️ Rest vs Recovery vs Taper: What's the Difference?
These three terms are often used interchangeably, but they each have a different purpose—and understanding them can help you train smarter, recover better, and perform at your best.
💤 Rest Week
Minimal or no training. The goal is to reduce fatigue and give your body a chance to fully recharge. It's also the perfect time to enjoy some gentle Pilates to improve mobility and aid recovery.
💪 Recovery Week
Training continues, but at a lower intensity or volume. This helps your body adapt to previous training while staying active. Think easier sessions, stretching, activation work, and movement that leaves you feeling refreshed.
🏁 Taper Week
Used before a race or event. Overall training volume is reduced, but some intensity remains so you stay sharp and ready to perform on the big day.
A simple way to remember it:
✔️ Rest = Stop
✔️ Recovery = Go easy
✔️ Taper = Go easy, but stay race-ready
For cyclists and endurance athletes, recovery weeks help you build fitness over time, while taper weeks help you peak when it matters most.
Want to train smarter, recover better, and stay injury-free? Pilates can play a key role in every phase of your training.
Find out more about my classes and online programmes at movewilder.co.uk 🚴♂️💚
#RecoveryWeek #TaperWeek #RestDay #EnduranceTraining #CyclistTraining #RunnerTraining #PilatesForAthletes #SportsRecovery #TrainSmart #MoveWilder #StrengthAndMobility #InjuryPrevention #CyclingPerformance #RunningPerformance #FunctionalFitness #RecoveryMatters #PilatesForCyclists
5 days ago
1
⭐ Client Feedback ⭐
"I only started Pilates with Hannah recently. I am male, in my seventies, and with declining agility. I have found Hannah's class is helping me to become more mobile and to improve my agility. I thoroughly recommend the experience." – David
Thank you so much for your kind words, David! 💚
Pilates really is for everyone, regardless of your age, fitness level or experience. It's never too late to improve your mobility, balance, strength and confidence in movement.
Whether you're looking to stay active, regain flexibility, improve your posture or simply move more comfortably in everyday life, my classes are designed to meet you where you are and help you progress at your own pace in a friendly, supportive environment.
If you've been wondering whether Pilates is right for you, perhaps this is your sign to give it a try.
📩 Get in touch to find out more about my classes or book your first session. I'd love to help you move better and feel stronger.
#PilatesForEveryone #HealthyAgeing #ActiveOver70 #MoveWilder #PilatesCommunity #MobilityMatters #BalanceAndStrength #MoveBetterFeelBetter #FunctionalMovement #HealthyLifestyle #PilatesUK #StayActive #WellnessJourney #NeverTooLate #FeelStronger
1 week ago
3
Corrective exercise personal training can provide significant benefits for those with sports injuries. By addressing muscle imbalances, poor movement patterns, and other underlying issues, corrective exercise helps improve overall function, reduce the risk of injury, and enhance athletic performance.
Some key benefits of corrective exercise personal training include:
• Improving posture and body mechanics through targeted exercises and mobility work
• Reducing pain and discomfort by addressing the root causes, not just symptoms
• Enhancing athletic abilities by improving movement efficiency and power production
• Preventing future injuries by building a strong, balanced, and resilient body
• Boosting confidence and quality of life by helping clients move and feel better
My effective corrective exercise programs are tailored to each individual client's needs and goals. I assess your movement patterns, identify problem areas, and design a customised plan to address them through specialised exercises and lifestyle modifications.
By investing in corrective exercise personal training, you can experience transformative improvements in their physical function, performance, and overall wellbeing.
Visit www.movewilder.co.uk for more information.
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#CorrectiveExercise #MovementQuality #FunctionalMovement #PostureCorrection #MobilityDrills #MyofascialRelease #FoamRolling #ReleaseTechniques #alignment #musclepain #badposture #igfitspo #tightmuscles #SelfMyofascialRelease #FasciaFitness #biomechanics #correctiveexercisetechniques #massageworks #massagetechniques #selfmassage #sportsmassage #sportsinjuryrehab #sportsrehab
1 week 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.
#NervousSystemHealth #Parasympathetic #SympatheticNervousSystem
#VagusNerve #StressRecovery #RecoveryMatters
#WomensHealth #WomensFitness #MoveWilder
#MindBodyConnection #PilatesForWellbeing #HealthyMovement
#TrainSmart #FitnessRecovery #HormoneHealth
1 week ago
I know the feeling, you arrive at the gym and you just want to get going with the weights or into your intervals. Warming up can seem like a bit of a chore… However warming up is fundamental to get the most out of your session.
The benefits are:
1. Helps to mentally prepare the for exercise.
2. Gradually increase the body and muscle temperature so you are less likely to get injured during the main workout.
3. Increase heart rate and breathing rate which helps oxygen travel to the working muscles where it can be used in energy production.
4. Slowly mobilising the joints increases the synovial fluid to help the joints move through a wider range of movement.
Do you find any other benefits to warming up? Share them with us in the comments.
Come and join our classes online or in person, find out more at movewilder.co.uk
#pilateschichester #pilatesemsworth #pilatesonline #whywarmup #womenshealthandfitness
2 weeks ago
1
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