PILATES
SATURDAYS | 8:30am & 9:30am
Monice Small
Join professional Pilates master and Nike instructor Monice Small every Saturday at 8:45am (in-person and online).
This mind-body mat class focuses on movements in all planes of motion that emphasize building a strong powerhouse. The goal is to enhance strength, muscular symmetry, alignment, flexibility, and coordination.
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Pilates at GOODFORM is a highly-specialized, scientific approach to total body training.
Primarily focused on abdominal strength and stability, Pilates is a series of precise, controlled movements that enable practitioners to engage their core properly throughout daily life.
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Pilates is for everyone. While this class will be especially challenging for beginners, all are welcome.
Remember, the hardest day is day one. GOODFORM is here for you.
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Abdominal muscles
Hip muscles
Gluteal muscles
Lower and upper back muscles
Inner thigh muscles
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Visible results will always vary from person to person. GOODFORM guarantees that our unique Pilates sequencing will help you feel your core getting stronger, which is an essential step on your fitness journey.
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Improved posture, flexibility, and balance, as well as increased muscle strength and tone. Science supports Pilates claims to be an effective stress management tool and there is strong evidence to support its ability to both prevent and rehabilitate musculoskeletal injuries.
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If you already have a strength and conditioning coach, consult with them first. GOODFORM instructors are more than capable of working in tandem with any professional coach to ensure their athletes are properly engaging their muscles in class so as to prevent injury on the field or under the bar.
If you’re interested in adding a weekly Pilates class to your fitness routine, you’re in good company! Many Pilates students engage in numerous other hobbies, including surfing, skating, running, weightlifting, and more.
If you’ve ever wondered how to brace your core effectively or have experienced difficulty when performing complex exercises, you will benefit from Pilates at GOODFORM.
Your core plays a crucial role in providing a solid foundation for overall body movement and is essential for optimal performance in both daily activities and exercise routines.
Improving core stability delivers benefits like injury reduction, enhanced posture, improved balance, and increased efficiency in functional movements. Incorporate a few targeted exercises and focus on proper bracing techniques to build a resilient core.
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The core is the powerhouse of your body, and mastering its stability is key. It's not just about six-pack goals; it's about a stable, strong foundation for all of your movements.
Core stability refers to the synchronized work of muscles in the abdomen, lower back, hips, and pelvis. They team up to provide support, maintaining proper alignment during various activities, from lifting to twisting and even the simplest tasks like sitting or standing.
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Core stability relies on the coordination between your nervous system and muscles. Your brain signals the muscles to activate, ensuring stability during various movements.
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Beyond the visible abs, deep core muscles like the transverse abdominis and multifidus play a vital role in stabilizing the spine from within.
These muscles are also critical to train if one wants to build core stability.
Some signs you might need to work on your core stability:
Your spine curves during shoulder presses or push-ups.
You slouch in your seat, affecting your posture.
Your lower back lifts off the ground during attempts to achieve a "hollow" body position.
Excessive tilting during a single-arm shoulder press.
Balance struggles during single-leg exercises.
Effective abdominal exercises will elevate your abilities and increase your mind/body connection when you’re in action.
Having visible abs has more to do with how your genetics dictate where your body carries fat as well as your overall body fat percentage. No one is here to tell you what your goals should be, but here’s something to consider: being intentional about your exercise selection when training the core will have enormous benefits when you hit the “field”.
Improving your total neuromuscular efficiency will assist in your body composition goals long term. Instead of throwing in a few randomized ab exercises every session, train your abs correctly with Monice Small’s Pilates class.
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The rectus abdominis is the most superficial layer of the abs. It is the muscle people think of when imagining “six pack abs”. Its primary function is to flex the spinal column forward.
For instance, call to mind the cat/cow stretch. In the cow position, your spine curls upward and you draw your hips closer to your ribs through the activation of the rectus abdominis. In the cat position, as the belly drops to the floor and the spine curls in the opposite direction, you are lengthening the rectus abdominis.
Strengthening these muscles will have a direct impact on nearly every sport, including those that involve jumping, such as volleyball and basketball.
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Every time we move our limbs, the transverse abdominis is activated. By acting as an internal corset, these muscles provide stability to our spine while we are in motion.
Training for stability, especially if you are new to working on your abs, is crucial to improving athletic performance and protecting your lower back.
Proper activation of the transverse abdominis when paddling on your surfboard will take pressure off the lower portion of the spinal column and will also aid in your balance when getting into the wave and popping up.
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There are two sets of obliques, internal and external, that work in harmony within the core. Their primary function has to do with rotation.
When you twist your torso, you involve your obliques. Similarly, when you need to resist rotation in your core, you also call upon the obliques.
Including anti-rotation work in your routine is essential.
If you’re a runner, being able to resist rotation of the trunk as your arms and legs are in motion makes for a more efficient and safe stride. The obliques also assist with lateral bending (bending the torso to the side), maintaining overall stability, and they aid the rectus abdominis in spinal flexion
