Pilates Levels: When am I ready for Level 2 classes?

At any fitness level, Pilates is an effective and safe way to increase your flexibility, develop your core, and release tension. The exercises are designed to layer and build on each other as the student learns the foundational principles. Pilates is suitable for all bodies at any stage of life. At MOVE, we have different levels of Pilates classes to help our clients move confidently and comfortably through their personal fitness journey. Read on to learn more about how we created our Pilates levels and how you know when you’re ready to level up!

What are Pilates levels?

Pilates levels are designed to lend structure to the repertoire of exercises to ensure that you are learning the essential principles before moving to more challenging exercises. 

The Pilates Method Alliance and STOTT Pilates organize the Pilates exercises into three categories:

  • Beginner
  • Intermediate
  • Advanced

At MOVE, we’ve organized our small-group training classes into six levels:

  • Gentle
  • Intro
  • Level 1
  • Level 2
  • Level 3
  • Advanced

We also have private sessions available for students to strengthen their muscles by getting a Pilates workout from an instructor teaching them movement, motion, and control and other Pilates exercises.

Is there different Pilates equipment for each level?

Pilates exercise is done mainly by bodyweight, so all you’ll really need is a yoga mat. Some Pilates classes add light weights or resistance bands to stretch, increasing range and improve control.

Am I ready to take it to the next level?

As you progress on your Pilates journey, you may come to a point where you are wondering if you are ready to move up to the next level. At MOVE, our Level 2 Pilates Classes are designed to be a comfortable transition between Level 1 (beginner) and Level 3 (intermediate). In Level 2, clients will continue to practice the full beginner repertoire of exercises while intermediate principles and exercises are layered into the workout. This includes more weight bearing on arms, more complex movements, and larger ranges of motion with stability and balance challenges.

What do Pilates trainers think?

From a trainer’s perspective, a client is ready to enroll in Level 2 classes when they have achieved competence with the beginner level exercises and can do most of them fairly easily, with good form, and without a lot of explanation. The trainer in a Level 2 class will divide class time between letting students move smoothly through the material while introducing new concepts and exercises from the intermediate repertoire. Intermediate exercises generally require more strength and coordination. Level 2 is a way to start learning the increasingly challenging material before it becomes the focus of the entire class in Level 3.

So how do I know for sure?

You know your body best. A Level 1 class provides a well-rounded workout. For some clients, continuing the essential work in Level 1 may be a great fit on an ongoing basis. Students interested in advancing should feel comfortable with a Level 1 class and might in fact start feeling like they want more of a challenge. Any doubts or questions? Ask you instructor. MOVE trainers are always happy to provide their feedback and suggestions.

We love to see our clients mastering new exercises, and at MOVE there is truly a level to suit all bodies and fitness goals.  We’re here to support your personal journey.

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How to Become a Pilates Instructor | Transform Your Passion into a Career

Pilates Teacher Training at MOVE Wellness How to Become a Pilates Instructor The MOVE Wellness Pilates Instructor Training Program offers a comprehensive and immersive approach to becoming a skilled Pilates instructor. As Pilates continues to gain popularity for its holistic approach to fitness and well-being, the demand for knowledgeable and certified instructors has never been […]

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Pilates for Back Pain – 6 Ways to Get Rid of Back Pain

MOVE Pilates trainer guiding a client in an exercise

Back pain can make even everyday activities challenging. Learn relatively easy, natural ways to alleviate back pain, many of which can be done from the comfort of your own home.

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Revitalize Your Midlife with MOVE’s New Pilates Program

pilates

We are so excited to share our new six-week Pilates program, “MOVE Well in Midlife” with you. MOVE Co-Founder, Elaine Economou, has created this program to help women in midlife (ages 45-65) safely and efficiently build strength and mobility, learn mindfulness tools to relieve stress, and to be a part of a community of women with a shared experience of this time of life. 

Our MOVE Well in Midlife Program allows you to join a small cohort of women and incorporates a daily, customized movement approach with additional coaching support. The goal of this program is to help you understand how to care for your unique body with an eye toward aging well and getting as strong as you want to live the life you love. Read on to learn about the program details.

pilates

I. Challenges Faced by Women in Midlife

Midlife is a time of change for women and is often accompanied by certain challenges. Some common issues women in midlife experience include:

  • Surprising aches and pains
  • Worries about bone health and aging posture
  • Concerns about maintaining and practicing balance
  • Struggles with incontinence
  • Confusion about what exercises are safe and appropriate 

We often think that aging is accompanied by a decline in health with certain unavoidable changes in our bodies, but this is not the case. It is true that midlife is a time of change in your body but by incorporating consistent and focused movement practices, you can make sure you’re building and maintaining strength and stability in your body. In addition to having a strong body, research suggests healthy lifestyle changes during midlife may also prevent illness from occurring later in life (site). Our team at MOVE feels passionately that midlife does not need to be a time of fear and anxiety, but rather a call to action to take ownership of your body and provide it with the tools it needs to support you.

II. The Program: A Solution to Midlife Challenges

The truth is that it is possible to keep doing all the things that you love as you age. The MOVE Well in Midlife Program is designed to directly address challenges of midlife. With slow and steady attention to your physical health, mobility and strength, the principles of Pilates and the GYROTONIC Expansion System will help you move well and feel your best. 

Here’s how:

  • By moving consistently and building strength, you’ll notice fewer aches and pains
  • Your daily movement practice will also bring mobility and ease to your joints and spine
  • You’ll have personalized exercises that are designed for your unique body that you can incorporate at home to keep your momentum going on days you don’t have a full class
  • Your workouts are also designed to maintain healthy bone density 
  • You’ll also spend time on breathwork geared towards mitigating stress, supporting healthy digestion, and strengthening the muscles of your pelvic floor 

And remember, you’ll be surrounded by a supportive community of women. As a group, you’ll build connection and community while you learn to care for your unique body.

Pilates Instructor Training schedule

III. What’s Included in the Program?

The MOVE Well in Midlife Program is organized into the following: 

  • (1) one on one coaching session 
  • (2) in-studio classes per week
  • (1) at-home virtual workout per week
  • (1) personalized homework exercise routine (to be done on non-class days)

Overall, the MOVE Well in Midlife Program is a custom-designed program for women in their late 40s, 50s and 60s. You’ll have two weekly in-studio classes and one weekly virtual class. These workouts will be Pilates or GYROTONIC-based movements. You’ll focus on low impact training and also incorporate certain props to help you get the most out of each workout. Each workout has been created from scratch by Elaine specifically for women in midlife, so you’ll know each exercise is targeted just for you. 

Finally, as movement experts we know that consistent participation and practice at home and in the studio is going to allow you to see clear progress and strength gains over the six weeks of the program. In addition, you’ll exit the program with new (or renewed!) exercises habits that will carry forward into your daily routine.

IV. Get Lifestyle Support in Your Coaching Sessions

In addition to classes, you’ll also have one coaching session as well as weekly accountability check-ins. You’ll have one coaching session before the program begins. This session will allow you to establish where you are at the start of the program and we’ll be checking in regularly to see how you’re feeling and progressing during the program. The coaching session will also provide you with information to look back and reflect on. 

In your initial coaching session, we will check in on the pillars of well-being including stress management, sleep, and nutrition and provide you with resources to support you in these areas if you are interested. Your mid-program call will give us a chance to work together to be sure you are getting the support you need and the most out of the program.

You’ll also have weekly accountability check-ins after your at-home workouts. We know it’s not always easy to workout at home without the accountability of having to show up to a studio at a set time. That’s why we’ve incorporated these mini check-ins. You’ll be expected to confirm you’ve completed your at home class and this will help make sure you’re completing all portions of the program. Research shows that setting goals and following up with a plan for where and when to exercise helps assure that you’ll actually end up following through on your workout (site). The MOVE Well in Midlife Program does all of the planning for you, all you need to do is show up.

V. Benefits of Enrolling in the MOVE Well in Midlife Program

We’ve already touched on many benefits of the program but to recap, you can expect:

  • Improved pelvic floor health and decreased risk of incontinence
  • Improved balance and coordination, meaning your risk of having a fall is also reduced 
  • Strengthened core muscles, which can improve posture 
  • Increased flexibility, reducing joint stiffness and improving range of motion
  • Enhanced cardiovascular fitness, improving overall heart health

To review, the MOVE Well in Midlife Program includes three weekly classes, two in-person and one virtual, plus customized, daily movement homework for you to do on non-class days. You’ll also have two coaching sessions and weekly, accountability check-ins so you’re able to stay on track as well as monitor and measure your progress throughout the program.

The program will directly address common challenges in midlife and you’ll leave feeling confident about your movement practice with a clear plan post-program on how to maintain your achievements during the program. As we’ve noted above, midlife is an important time where it’s critical to prioritize self-care and health to create a strong and healthy body that will support you as you age. Our program is meant to encourage women in midlife to take control of their wellbeing with the support and guidance of our team of movement experts.

Interested in joining? The program is limited to six participants so don’t wait to enroll!

Learn more and sign up here.

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Low impact workouts for beginners

“If you are just starting out or coming back to movement from a break or injury, low impact workouts are gentle on your joints. These types of workouts can ease you into the process of getting stronger, while giving your body a chance to build up the load tolerance on your tissues to avoid injury.”

—Elaine Economou

If you’ve made the decision to bring more movement into your life, congratulations! That commitment to yourself is the first step. And it’s a big one. Now it’s time to find the right workout.

Benefits of low impact workouts

Benefits of low-impact workouts include:

  • Strengthening your body
  • Improving flexibility
  • Minimizing your risk of injury
  • Helping you focus on the mind-body connection
  • Improving your form and range of motion when working out

These benefits make low-impact workouts like Pilates a great choice for beginners or people who are returning to exercise after a break.

Elaine Economou‘s latest blog post for popular website Sixty and Me shares how a low impact workout can be a smart choice for beginners. Getting started with a mind-body movement system like Pilates can build strength and minimize your risk of injury.

Read the full blog post on Sixty and Me.

What is the best low impact workout?

The best low impact workout is the one you can commit to for at least a few minutes every day. Pilates is a great example. At MOVE Wellness we’ve seen its impact on clients again and again. Doing things you love regularly and getting outside to walk are also wonderful choices. As you build your commitment you can start increasing the pace and adding in workouts like the one I’ve provided below.

Can you lose weight with low impact exercise?

Low-impact workouts can support weight loss by helping you create a stronger, leaner body.

Low impact workout routine

Try this sequence of low impact movements perfect for beginners. You’ll be on your way to reaching your movement goals in no time!

Learn the essentials when you’re ready for more

Elaine Economou’s new Movement Essentials: Getting Started with Pilates is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!

Learn more about Movement Essentials

About Elaine Economou

As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.

Find all of Elaine’s Sixty and Me blogs on her author page.

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Pilates Breathing: How to Breathe When Doing Pilates

What is Pilates breathing?

Pilates breathing is a way of breathing mindfully from your diaphragm in coordination with your movements.

https://youtu.be/tTHqDUoBGzU

How do you breathe when doing Pilates?

You can start Pilates breathing by learning how to use a diaphragmatic breathing technique. You want to optimize a full three-dimensional inhalation without overusing any one set of muscles.

What is diaphragmatic breathing in Pilates?

According to Harvard Health, diaphragmatic breathing is breathing deeply from the diaphragm, which “encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide.”

Why is breathing important in Pilates?

Joseph Pilates said that “The breath shapes the movement and defines its dynamic.”

Some benefits of Pilates breathing include:

  • Improved focus
  • Increased control
  • Abdominal engagement
  • Higher energy levels
  • Better circulation
  • Tension relief
  • Lower blood pressure

How can I start a Pilates breathing practice?

You can start now! Watching our video above is a great first step. We’ll talk you through the basics of Pilates breathing and practice some breathing exercises to get a feel for it.

When you’re ready for more, you may want to look at Elaine Economou’s new program Movement Essentials: Getting Started with Pilates. We know the more you move, the better you feel. Sometimes we need a little push to get started. Movement Essentials is a 28-day program at MOVE On Demand designed to get you moving safely and keep you on track. Each week Elaine introduces you to the basic principles of Pilates with a consistent warm up, weekly classes, and a variety of special topics to enhance your journey. And, it comes with an easy-to-follow calendar that will guide you through a clear progression and provide a foundation for healthy movement.

Watch the trailer to learn more. Support the activities you love to do in life by starting today!

Learn more about Movement Essentials

About Elaine Economou

As co-founder of MOVE Wellness®, Elaine Economou helps people move with ease, strength, and joy. Her passion is empowering people to understand their unique bodies and build strength to support moving well through their unique life. Elaine has created Movement Essentials: Getting Started with Pilates to help people move well and live a life they love – wherever and whenever.

Find all of Elaine’s Sixty and Me blogs on her author page.

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