In Singapore: Calisthenics and Muscle Up Classes!

Posted by on Sep 17, 2021 in Calisthenics

In Singapore: Calisthenics and Muscle Up Classes!

Calisthenics classes have become popular in Singapore in the last 5 years. More and more studios and large fitness centers are offering Bodyweight training sessions. Calisthenics is not only fun to do compared to regular strength training in the gym, but it is very effective as well in building strength, toning, and learning new skills.  PilatesPlus offers beginner-friendly Calisthenics classes at both CBD and Safra Mount Faber branches.  The CBD branch is at International Plaza building, just directly above Tanjong Pagar MRT. The Safra Mount Faber outlet is at 2 Telok Blangah Way carrying the name UMove Fitness. Do you know that Joseph Pilates, the creator of Pilates Methodology in the early 1900s, was a Bodyweight practitioner? You can see him in his old videos where he does Calisthenics exercises and handstands aside from teaching a different set of exercises now know as Pilates.  It is not a surprise since he was a gymnast, a circus performer, a wrestler, and a boxer before he went into teaching his exercise methods. At PilatesPlus Singapore, we incorporate Calisthenics and Pilates training together as they highly complement each other. Pilates and Calisthenics blend well together Pilates does a very good job of building the right foundation for your body. It will eliminate aches and pains, aligns your posture, develops a decent level of strength and flexibility, and improves your body awareness.  All these aspects will establish a very good base before doing more intense Calisthenics exercises. If you want to know more about the Pilates classes that we offer, you can check these articles about the Pilates Mat and Pilates Reformer classes that we offer. Calisthenics on the other hand is a continuation of your Pilates journey towards a more capable body. It works very well in increasing your strength and flexibility which you have built from doing Pilates exercises. Though the Pilates method is great for building strength and flexibility, there is an upper limit of how strong and flexible you can become. Calisthenics training done with the right programming will take you to the next level. Here are our different Bodyweight training classes that we offer at both PilatesPlus at International Plaza and UMove Fitness outlet at Safra Club Mount Faber. Strength Pilates Class This is a multi-level class. The teacher of the class will modify the exercises accordingly to your level.  Class Description This is a unique class to Pilates Plus only. I started this class as I realized that my students were no longer progressing even though they diligently came for my sessions. So I have tweaked my Pilates class program and incorporated Calisthenics strength training in the class. This class is a bridge for the students who are practicing Pilates and want to start working with bodyweight exercises. The movements in the class is a mixture of Pilates mat exercises and some basic Calisthenics movement. The exercises...

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In Singapore: What We Teach in Our Handstands Classes!

Posted by on Sep 17, 2021 in Calisthenics

In Singapore: What We Teach in Our Handstands Classes!

I still can’t forget the sensation the first time I learned to balance on my hands. It is a mixed feeling of fear, excitement, intensity, and jubilation at that very moment. It’s no surprise for me that more and more fitness enthusiasts in Singapore are trying to learn handstands. And it’s not only fun, but it is also actually a very good workout as well. You can attend handstand classes at Pilates Plus CBD branch located at International Plaza building directly above Tanjong Pagar MRT, and at our Safra Club Mount Faber branch, which carries the name UMove Fitness. Beginners who have no experience in hand-balancing are welcome. In this article, I will describe how we go about teaching you handstands in our class. If you want to try it out, we have a 3 session Into package so you can join our Handstands class. Building a good foundation One of the most important stages in training handstands is building a good foundation in your arms, especially in the pushing strength of your shoulders and arms. You have to understand that when you are inverted in a handstand position, you are using your arms as your legs to support your entire body weight. In our Calisthenics class, we develop the basic upper body strength that is needed for handstands. Push-ups, dips, and Pike push-ups are good exercises for you to develop a good base of strength in your handstands. Pulling work like pull-ups and hanging is just as essential as these drills will counter the bias of pushing work when practicing handstands. Wrist strength and mobility Your hands will be your feet, your wrist will be your ankles, and the muscles in your forearm will be the calf muscles when you are supporting yourself in a handstand position. One of the most important elements in both Calisthenics and handstand practice. Here is a video from my YouTube channel that shows you how to prepare your wrist for more loading in handstands. Coordination drills Though holding a handstand position is a static skill, entering into an inverted position is very dynamic and requires a good level of coordination to accurately perform it. Good coordination to kick up into a handstand position, land softly onto the floor, and bail out when falling from a failed handstand kick up are all essential coordination skills in developing a safe handstand practice. Alignment and awareness drills Aside from handstand being challenging to hold and very demanding for your upper body, it actually requires a good sense of awareness of the body to perform it well. It is actually very challenging to control your hips, legs, and spine when everything is upside down. Working with our Pilates classes in conjunction with your handstand training will be a good idea.  Though alignment in handstand is not really that important when your aim is just to hold...

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In Singapore: What is a Movement Class?

Posted by on Sep 17, 2021 in Calisthenics

In Singapore: What is a Movement Class?

It is not a dance class, it is not a coordination class; definitely, it is not a Pilates nor a Calisthenics class. Movement class is quite new, especially in Singapore, and not many are aware of it yet. But this practice is a big part of my own daily work and is what I would love to share with my students. Movement class at Pilates Plus is a practice inspired by Ido Portal, which covers all things about movement. Improving your total body coordination, your balance in different ways, how you move on the floor, react with the environment and people around you, and playing tactical games are amongst the many topics that this class will cover. We’ll try to look at these areas of movement training as they can be very simple yet very broad at the same time. If you want to know more about who Ido Portal is, you can visit his website here, or you can watch this video below to get a clearer picture of what this article is all about. Ido calls these topics movement concepts as his practice is ever-evolving and it is hard to contain them into specific drills. But to make it easier for you to understand and to share with you where I am in this study, I will simplify it for you with common phrases. If you want to try our Movement classes, you can get this Introductory package. You can also attend our Calisthenics and Pilates classes with it. Coordination work but not dancing In the movement class, you will do some coordination work that is familiar to some dance moves but without the need of timing it with the music. It can be similar to some dance steps, but it can also be similar to some drills in soccer, boxing, and other disciplines. The goal of the work is to find some commonality of various disciplines and work on these movements so you can gain the benefit of this area of these methods without specifically doing them. These drills can be mentally challenging, and you will feel very awkward at first. But with the right progression, you will realize that you are actually more capable than you think you are. Your coordination will improve, your sense of body awareness will be better, and you’ll feel like you’re beginning to move better. Learn to balance in every way possible We have learned this work from both Ido Portal and Marcello Palozzo. You will be challenging how you balance on your feet, your knees, your hands, head, etc… You can even challenge your balance while lying down. The unique way with this work is the ever-increasing complexity that you will go through while working with one aspect of the movement. For example, you can learn how to balance in one leg, then you can turn your head side...

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Calisthenics for Beginners

Posted by on Dec 26, 2020 in Calisthenics

Date Updated: December 26, 2020 What is Calisthenics Known also as bodyweight training, these are exercises that are done using mostly your own bodyweight or minimal equipment. If you’ve ever taken up any kind of workout, then chances are you’ve done some form of callisthenics or other, like pushups, squats, and crunches. These days you won’t see many Singapore gyms offering callisthenics classes straight up as they’re not as trendy as the likes of HIIT, Functional Training, or boxing. What many people don’t know is that callisthenicss conditioning exercises are a great way to build the strength and stamina needed for high-intensity complex movements. Callisthenics is the perfect workout for people who are only starting to get into a fitness regimen. At Pilates Plus Singapore, we recommend callisthenics as a complementary class to our Pilates for Beginners sessions. No special skills are required to perform these exercises, and they can be adjusted easily to your strength and fitness levels. What’s more, once you’ve learned how to do them properly, you can do callisthenics just about anywhere, anytime. Callisthenics Benefits If your goal is to develop muscle mass like that of a bodybuilder, then callisthenics is a good supplementary exercise for weight training, which should be your main workout. But if you’re aiming for a limber and toned physique, then callisthenics would suit you fine. Callisthenics exercises help you build a fit and strong upper and lower body, and core. With these simple and natural movements, you’ll be able to:  Improve your flexibility Enhance your range of motion Maintain good form Develop your aerobic capacity Tone and strengthen your muscles Gain flexibility on your hips and lower body Get in shape or cross-train for a sport/competition Step-by-Step Guide to Calisthenics Although it’s ideal for beginners, callisthenicscalisthenics are a go-to complementary workout for seasoned gym-goers, bodybuilders, and exercise buffs. That’s because these exercises are an effective way to work out your entire body, improve strength, stability, and mobility to help you perform better not just in your sport or workout of choice but in your daily tasks and everyday routine. EXERCISE TYPE HOW TO DO IT WHERE IT WORKS Pushups Get down on all fours but place your hands slightly wider than your shoulders. Extend your legs and hold your body up into plank position using your arms. Lower your body until your chest is nearly touching the floor. Pause, push yourself back up, and repeat.Category: PushupsWhere it works: torso—pectorals, triceps, anterior deltoid torso—pectorals, triceps, anterior deltoid Squats Stand up straight with your toes facing forward, but place your feet slightly wider than the hips. Clasp your hands over your chest for balance and thrust your hips backwards. Then bend your knees and go down as low as you can while keeping your back in a neutral position.Category: SquatsWhere it works: thighs/quadriceps thighs/quadriceps Bench Dips Sit down on a stable bench...

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