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Whilst Pilates isn’t so good at building muscle bulk or power, what it is great at is utilising your postural muscles. These are deep muscles that tend to be closer to the skeleton that hold us up against gravity and provide stability around the joints whilst we are moving.

Is your pain making it difficult to concentrate? Are you hoping it will just go away, but it’s still hurting you?

Use your own body weight as resistance in mat Pilates, which focuses on basic movements and core control.

Leg Circles: Tones the inner thighs, glutes, and hip flexors. By maintaining a strong core and keeping movements controlled, this exercise helps sculpt the lower body while improving hip mobility.

If you’re a fan of high-intensity cardio workouts like HIIT, you might be wondering why you should bother with a slower, more holistic practice.

If we think of being ‘toned’ as meaning that someone has good muscle definition then we want to know how to get muscle definition.

Start to spin the tailbone up to the sky and peel each vertebra off the mat until the hips are lifted in line with the lower ribs. Articulate the spine back down to the mat.

Take note though – not all fat is bad. We need body fat for vital biological processes and to provide a protective layer around our most precious organs. Women naturally have more body fat than men. A healthy percentage of body fat is not less than 14% for women and not less than 10% for men.

You don’t need heavy weights to build muscle. Pilates builds lean muscle using your body weight, resistance from equipment like the Reformer, and small, targeted movements that keep muscles under tension.

However, even practicing Pilates once a week can still provide benefits, especially when combined with other forms of exercise.

The Reformer is particularly effective for leg and arm sculpting since the added resistance intensifies the workout.

Exercises that target multiple muscle groups, mindfulness in food choices, and a well-rounded fitness routine can all work together to give you the toned physique you desire.

At Vitality At Home in Grand Rapids, our Pilates program welcomes adults hoping to regain or improve their active lifestyle after injury or hiatus. We offer personalized attention from certified instructors in a supportive, upscale environment conducive to holistic healing.

GRIT is different because our founder is a male, a former college athlete, and a former professional athlete personal trainer. GRIT is a red light pilates masculine space, and our community comes here to handle business. We don't care about your size, knowledge, or outfit.