Advanced Pilates
Pilates Power & Flow in Sittingbourne
Want more from your Pilates class?
Pilates Power & Flow is a higher-intensity class for experienced Pilates clients who are ready for more challenging exercises, increased repetitions and flowing transitions between movements.
Classes are held at RevitaliseU-Kent in Sittingbourne.
- The Oast, Sittingbourne
- Experienced clients only
- 60-minute classes
What is Power & Flow?
What is Advanced Pilates Power & Flow?
Power & Flow builds on the fundamental principles used in Laura's other Pilates classes. The difference is the level of challenge.
You will already be expected to understand the basic Pilates principles and be familiar with common exercises. This allows the class to progress more quickly into demanding movements and combinations.
The class
What can you expect?
Power & Flow can include a wide range of demanding Pilates work within a single 60-minute class.
The class still places an emphasis on technique and control.
Moving faster does not mean abandoning Pilates principles.
Power & Flow can include
- More advanced Pilates exercises
- Higher repetitions
- Stronger resistance
- Faster transitions between exercises
- Full-body strength work
- Balance challenges
- Coordination exercises
- Core stability work
- Controlled flowing sequences
Strength
A full-body strength challenge
Advanced Pilates exercises can require several muscle groups to work at the same time.
You may need to stabilise your trunk while moving your legs or arms, maintain control through a longer sequence or support more of your body weight.
The NHS identifies Pilates as one form of exercise that can contribute towards strengthening activity. UK physical activity guidance recommends that adults undertake muscle-strengthening activities involving major muscle groups on at least two days each week.
This means exercises can challenge your
- Core
- Back
- Glutes
- Legs
- Shoulders
- Arms
Strength & stability
Endurance and balance
Develop muscular endurance
Strength is not only about how much weight you can lift once. Muscular endurance is your muscles' ability to continue working repeatedly or maintain a position over time.
Increasing repetitions and holding controlled positions can make this a significant part of an advanced Pilates class. A systematic review of Pilates in healthy people found an improvement in abdominal muscular endurance compared with no exercise.
Challenge your balance
Advanced Pilates exercises can introduce smaller bases of support, standing work, single-leg exercises and movements where different parts of your body are moving at the same time. These increase the balance and coordination demands of the exercise.
Research has found positive effects of Pilates on balance across a range of studies, although results differ according to the population and programme studied.
Coordination
Improve coordination and control
Flowing from one exercise into another requires more than strength. You also need to control:
This is why Power & Flow can feel very different from simply completing a set of isolated exercises.
You also need to control
- Where your body is positioned
- Which muscles are working
- Your breathing
- The speed of the movement
- The transition into the next exercise
Is this for you?
Who is Power & Flow for?
This class is designed for experienced Pilates clients. It may suit you if:
The current class is intended for experienced clients without chronic health conditions or pain.
If you are unsure whether the class is appropriate for you, speak to Laura before booking.
Power & Flow may suit you if you
- Regularly attend Pilates
- Understand neutral alignment and Pilates breathing
- Are comfortable with common Pilates exercises
- Want a harder physical workout
- Want to progress to more advanced exercises
- Enjoy continuous movement and flowing sequences
New to Pilates?
Is Power & Flow suitable for beginners?
No.
If you are new to Pilates, a mixed-ability Mat Pilates class is a better starting point.
This gives you time to become familiar with breathing, alignment, core activation and exercise technique before moving into faster or more advanced sequences.
Progression
Why progress your Pilates?
Repeating exactly the same exercise at exactly the same level eventually provides less challenge.
Power & Flow Advanced Pilates gives experienced clients a dedicated class in which these progressions can be introduced.
Progression might involve
- Increasing resistance
- Increasing repetitions
- Changing your body position
- Reducing your base of support
- Introducing more coordination
- Moving through a larger range
- Combining exercises
- Reducing rest between movements
Find us
Advanced Pilates in Sittingbourne
Classes take place at one venue in Sittingbourne.
The Oast Business Centre
62 Bell RoadSittingbourne
Kent
ME10 4HE
RevitaliseU-Kent serves clients from Sittingbourne, Newington, Teynham, Faversham and surrounding areas.
Questions
Pilates Power & Flow FAQs
No, Pilates Power & Flow is designed for people who already have Pilates experience.
The class includes more challenging exercises, higher repetitions and flowing transitions, so you should already be familiar with basic Pilates technique before joining.
Power & Flow is more physically demanding than a standard mixed-ability Pilates class.
You can expect stronger exercises, increased repetitions, more continuous movement and less time spent introducing basic Pilates principles.
You should be comfortable with common Pilates exercises and understand basic principles such as breathing, alignment and controlled movement before attending Power & Flow.
If you are unsure whether you have enough experience, contact Laura before booking and she can advise you.
Pilates Power & Flow works on strength, muscular endurance, balance, coordination and controlled movement.
The exercises may challenge several muscle groups at the same time and use more demanding variations than those normally included in a mixed-ability class.
You should tell Laura if an exercise in Power & Flow feels too difficult so she can suggest a different version where appropriate.
The class is intended to be challenging, but good technique and controlled movement remain more important than keeping up with other people.
Advanced Pilates