Small changes can completely transform how your Pilates sessions feel and perform. You do not need a full routine overhaul to see better results and stay motivated.

Simple adjustments in your environment, habits, and technique can create a more effective and enjoyable experience. When you focus on making small changes that upgrade your Pilates experience, you can become stronger, more consistent, and more rewarding.

Set the Right Environment for Focus

Your environment shapes how your body and mind respond to Pilates. Clean, open space allows you to move freely and stay mentally present. Natural light boosts energy levels and helps you stay consistent with your routine.

Even small upgrades like a dedicated mat area or calming music can transform your experience.

Upgrade Your Mat and Equipment

Quality equipment makes a noticeable difference in comfort and performance. A thicker, non-slip mat supports your joints and improves stability during movements. Resistance bands, rings, and light weights add variety without overwhelming your routine. These small additions keep workouts engaging while helping you build strength more effectively.

Refine Your Form and Awareness

Better form leads to better results, even if you slow down your movements. Focus on alignment, breathing, and control with every exercise you perform.

You achieve deeper muscle engagement when you stay intentional rather than rushing through reps. Small posture adjustments can elevate your entire Pilates session.

Create a Consistent Routine

Consistency drives progress more than intensity or duration. Set a realistic schedule that fits your lifestyle and stick to it each week. Short, focused sessions often deliver better results than occasional long workouts.

Building a routine helps your body adapt and strengthens your long-term commitment.

Add Variety Without Overcomplicating

You can keep your workouts fresh without making them complicated. Rotate exercises, adjust tempo, or try new sequences to challenge different muscle groups throughout the week.

Having an at-home workout space helps you get into a workout routine without stressing about going to the gym. Getting the most out of your at-home Pilates setup helps you improve your workouts by changing your weekly routine. Small changes in variety prevent boredom and keep you motivated.

Incorporate Recovery and Stretching

Recovery plays a major role in improving your Pilates performance. Stretching after each session reduces soreness and supports flexibility. Gentle movements on rest days keep your body active without causing strain.

You will notice better endurance and smoother movement when you prioritize recovery.

Simple Upgrades That Make a Difference

Small details often create the biggest improvements in your Pilates experience. Focus on changes that support comfort, consistency, and engagement.

• Use a timer to stay focused during each session
• Keep water nearby to stay hydrated
• Wear comfortable, flexible clothing that allows full movement
• Track progress in a journal or app to stay motivated
• Adjust lighting or temperature for a more enjoyable workout

These quick adjustments help you stay present and improve your overall performance. You do not need a complete overhaul to see meaningful progress. Thoughtful tweaks create a more enjoyable and effective routine. Over time, these habits build a stronger connection between your body and your practice.

Stay Motivated and Mindful

Even when you make small changes to improve your Pilates routine, you still need to stay motivated. Motivation grows when you enjoy the process and see progress.

Set small, achievable goals that keep you moving forward each week. A mindful approach helps you stay consistent and makes each Pilates session feel rewarding.

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As an active person, you should prioritize recovery to maintain peak performance and overall well-being. Recovery ensures you don’t overtrain your body, avoiding injuries and built-up exhaustion. Though total rest days are important aspects of recovery, that’s not always the case. Some activities help you heal by working out.

These best active recovery workouts for optimal healing focus on gentle movement that promotes blood flow, reduces muscle soreness, and enhances flexibility. Let’s look at a few low-intensity but impactful workouts to add to your healing routine.

Walking

Walking is one of the simplest yet most effective active recovery workouts. It requires no equipment and can be done almost anywhere. A brisk walk stimulates circulation, helping to deliver oxygen and nutrients to fatigued muscles.

Walking also aids in reducing lactic acid buildup, minimizing muscle soreness.

Swimming

Swimming offers a low-impact way to engage in active recovery.

The buoyancy of water supports the body, reducing strain on muscles and joints. Swimming laps at a leisurely pace can help stimulate circulation and promote muscle relaxation.

Additionally, water resistance offers a gentle yet effective workout for all muscle groups.

Dance Classes

Dance classes offer a fun, dynamic way to recover actively, blending rhythm and movement. They enhance flexibility and coordination and provide a great cardio workout, boosting fitness. When choosing a dance style, consider your skill level for a rewarding experience. Styles like ballet, jazz, or contemporary match different abilities, allowing self-expression while promoting muscle engagement and relaxation.

Yoga

Yoga combines stretching, strength-building, and relaxation techniques into one comprehensive workout. Poses like the downward dog, child’s pose, and pigeon pose can help relieve muscle tension and improve flexibility.

Yoga also incorporates deep-breathing exercises, enhancing oxygen flow to muscles and promoting overall relaxation and wellness.

Cycling

Cycling at a moderate pace can be another excellent form of active recovery. It helps keep the joints loose and improves cardiovascular health. A stationary bike or an outdoor route with minimal elevation changes works best. Short, easy rides allow for muscle engagement without overexertion.

Pilates

Pilates emphasizes controlled movements and core strength, making it perfect for active recovery. Exercises like the Pilates roll-up and single-leg stretches help improve muscle coordination and flexibility. These low-impact movements engage the core and support muscle recovery.

Tai Chi

Tai chi offers a gentle, flowing exercise combining slow, deliberate movements and deep breathing. This practice enhances muscle coordination and balance while promoting relaxation.

Tai chi sessions can help reduce stress and improve overall body awareness.

Low-Intensity Strength Training

Using light weights or resistance bands for strength training can also serve as an active recovery workout. Exercises like bicep curls, shoulder presses, and bodyweight squats can keep muscles engaged without causing fatigue. The key is to focus on low resistance and high repetitions.

Incorporating the best active recovery workouts for optimal healing into your routine can significantly improve your fitness and well-being. These workouts offer a balanced approach to maintaining physical health while aiding muscle recovery.

From swimming to yoga, there’s an option for everyone. Try adding some of these activities to your schedule and experience the benefits for yourself.

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Pilates is more than just a workout, it’s a holistic approach to fitness that can transform the way you move, feel, and think about physical exercise. Keep reading to learn the many benefits of Pilates and why you should consider adding it to your workout routine.

Builds Muscle

Pilates, a low-impact exercise method, is an excellent way to build and tone muscles. These exercises challenge your muscles through a series of slow and controlled movements. Pilates helps you develop a stronger, leaner physique while improving your posture and overall body awareness. Whether you are a beginner or an advanced practitioner, Pilates offers a versatile and adaptable approach to fitness you can customize to meet your individual needs and goals.

Increases Flexibility

Flexibility is a key concept in many fitness routines and exercises. Incorporating Pilates exercises into your routine can help you achieve a higher range of flexibility. These exercises help stretch and strengthen your muscles simultaneously. You can significantly enhance your range of motion by practicing Pilates, achieving a balance between strength and flexibility throughout your body.

Being more flexible can lead to overall performance improvements and reduced risks of injuries.

Promotes Core Strength

One of the key tenets of Pilates is developing and nurturing core strength. Core strength is the baseline for many different exercises, especially within Pilates training. Every Pilates movement originates from the core, commonly referred to as the “powerhouse” within the realm of Pilates, and radiates outward to engage and involve your limbs. This emphasis aids in strengthening your core and contributes to improved stability and heightened posture while minimizing your risk of injuries.

By honing and refining your core strength through Pilates, you equip yourself with a solid foundation for overall physical well-being and longevity.

Helps Decrease Back Pain

Back pain is common in today’s sedentary society. Many individuals seek treatment options and solutions to manage and alleviate this discomfort. Fortunately, Pilates can be a helpful tool to manage and reduce back pain. Strengthening the core and promoting proper posture helps align the spine and alleviate strain on the back, providing relief from discomfort. 

Helps Reduce Stress

Pilates is good for the body, but it can also benefit the mind. The slow and deliberate movements, combined with deep and conscious breathing, create a harmonious connection between the body and the mind. This mindful practice strengthens and tones the muscles, all while enhancing mental clarity and focus. With each movement, you become more attuned to your body’s sensations, promoting self-awareness and a sense of presence.

The calming effect of Pilates can melt away stress and tension, leaving you feeling refreshed, rejuvenated, and in a state of overall well-being. This sense of peace makes Pilates a fantastic addition to your exercise routine, helping you relax and wind down after a long day or to get started on the right foot.

Pilates offers a comprehensive workout routine that builds muscle, increases flexibility, strengthens the core, helps decrease back pain, and reduces stress. These are just a few of the reasons to add Pilates to your workout routine. You can even incorporate Pilates equipment to get the most out of your exercises and enhance the benefits these workouts can offer. Find a Pilates instructor or gym today to try out this beneficial routine for yourself.

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Pilates has remained at the forefront of physical fitness for close to 100 years because of its versatility and extensive range of benefits. Pilates has been proven to strengthen the muscles, as well as lower stress and improve digestion and heart rate. Notable celebrities and athletes who have taken up this exercise include David Beckham, Lebron James, Megan Fox, Reese Witherspoon, and Lady Gaga.

Pilates has undoubtedly aided in keeping several people fit and healthy over the years. Many of them have found this form of exercise to be a helpful approach to cope with physical ailments, including back pains, joint pain, and other chronic aches. It’s an excellent addition to any health or fitness regimen. When combined with a healthy and nutritious meal plan and other lifestyle changes, it can really produce some great results.

What is Pilates?

Pilates is a collection of several adapted workout regimens that consist of small, controlled bodyweight or weight assisted movements in a specified direction. In this form, the body is manipulated in a particular way. It is not simply exercising just the abs and chest, as is a common misconception. Rather, it entails low-impact tractability and endurance movements.

Pilates originated in Germany, in 1920, and was developed by Joseph Pilates. He is believed to have discovered a variety of body postures and breathing patterns, which he turned into a set of exercises. His workout technique has also been shown to benefit people with impairments such as arthritic hips, back discomfort, asthma, and other diseases, according to other studies and fitness professionals.

Is Pilates The Same As Yoga?

It is easy to assume that Pilates and yoga are the same, especially when the body composure and movements are similar. However, on closer inspection, these exercises are entirely different. While Pilates focuses on relaxing and strengthening the muscles, yoga centres on enhancing body and joint flexibility as well as encompassing a certain mindset.

In the same vein, the former is ideal for posture improvement and injury recovery, while the latter centres on body balance and meditation practice, although there are a lot of overlaps between the two.

Benefits of Pilates

There are several benefits associated with Pilates exercise, some of which are:

Complete Body Fitness

Pilates targets the entire body, and that’s why it is known to be a whole-body fitness system. It is meant to train all of the muscles in the body. It involves more than just exercising the abdominals, but also the back, chest, shoulders, arms, legs, hips, and legs. There are even exercises that target the fingers, hands, neck, and head. The exercises also vary, which makes them suitable for anybody.

Another great benefit of Pilates is the core strength that gets developed as part of it, which also helps with stability and posture.

Increases Flexibility

Yoga isn’t the only activity that helps a person become more flexible; Pilates can do that as well, although not on par with the former. The workout is designed to safely improve the range of motion in the joints and stretch muscles.

One of the most important benefits of Pilates is that it doesn’t place as much pressure on joints as other styles of exercise. A Pilates session involves a set of exercise moves that are modified for various parts of the body.

Promotes Weight Loss

Pilates has been scientifically proven to boost metabolism, increase muscle strengthening, decrease cholesterol levels, and aids in burning fat. The secret to Pilates is its core work. Pilates is an exercise system that challenges the body. It involves the use of one’s body weight, springs, and bands to exercise.

When coupled with aerobic workouts and tailored nutrition, including Pilates or Pilates classes can be a great addition and even the centre  of a workout regiment, which will produce some great results. It assists people in losing weight and reducing body fat while also strengthening and conditioning their muscles.

Ideal for All

The Pilates method is a well-rounded fitness regimen, incorporating resistance, balance, flexibility, and even core strength training. Its unique combination of muscle control and strength exercises has made it popular with many athletes in different sports, and the exercises are adaptable to any body structure, so it’s easy to suit them to anyone’s specific needs and goals.

And it’s not just a workout. It’s a form of self-expression that develops both the mind and body in a holistic manner. It focuses on the body’s musculature and takes it through an array of movements that develop every major muscle group, the core, and the connective tissues.

Simple Exercises and movements

Pilates is a series of simple exercises that help develop coordination and flexibility and build a strong core. This is an excellent form of exercise for those who want to work on mobility and flexibility as it is safe for all body types.

Mind-Body Integration

Pilates can help reduce stress and increase mental energy. A trainee would most likely experience increased body awareness, which boosts the individual’s mood and productivity throughout the day. Many people confirm witnessing physical and mental changes in their lives after each Pilates session.

One may feel a sense of calm and clarity during training. This comes from the mind and body working together to accomplish the person’s goal. The mind becomes more focused during this period, especially when working on balance for example. This is why many Pilates exercises can help people with anxiety, mood disorders, and other mental health issues and the like.

Several Training Alternatives

Trainees who are unable to attend Pilates courses due to a lack of time have other options. They may watch how-to Pilates videos on YouTube or download applications for their phones and tablets. Pilates DVDs and exercises are also available on Amazon, eBay, and other websites. 

Conclusion

Pilates is more than just a workout. As discussed in this guide, it offers a wide range of advantages for the human body and mind. Many people who make this activity a part of their daily routine report feeling energized and fit.

For individuals who are not working out regularly, adding a couple of Pilates classes/sessions to their exercise regimen will increase their physical strength and flexibility. It is a physical fitness system that will complement one’s active lifestyle.

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Name: Zahra Said
Age: 30
Height: 1.64
Current city: Johannesburg, South Africa
Occupation: Private trainer, Cofounder of Authentic Movement, Wellness Company

Have you always lived a relatively fit lifestyle? How did you get into karate and kickboxing and how long have you been doing it for?

I have been active since before I can remember, I grew up in the dojo (martial arts school) and we trained six to seven times a week for several hours at a time. We competed in tournaments, participated in demonstrations and coached the juniors below us.

I have been practicing/studying martial arts for +/- 25 years. Karate is where it all began, and kickboxing followed in my late teens and adulthood. I always pay homage to my family, my father is a well renowned martial artist 9th Dan Soke Solly Said, his life’s work (50+ years) has been to share his love and passion for martial arts.

What other forms of training do you enjoy?

I love deep mobility, locomotion and flexibility training. I have shifted my focus away from image and weight loss and more into moving in ways my body feels good, discovering new spaces my body can reach, building strength that runs throughout my body and not only in isolated muscle groups, but finding great comfort in deep poses, positions and stances.

I enjoy Pilates, Yoga and circuit training including weight training. I firmly believe that there is a place for all types of training as each modality of movement engages the body in a new way, our commitment and consistency is where we feel the benefit.

Move with love and you will heal, cleanse, strengthen and endure so much more. Move with love and you will feel your spirit moving with you.

Give us a brief explanation of the word ‘movement’ and what it means to you, and how you incorporate it into your training and classes.

Movement in the body to me is about the connection we feel to the process of the body in motion, on a deeper level it is the mind to body and spirit connection. We move to increase blood flow, we move to engage our muscles, we move to the rhythm of our breath, the more we practice moving, the deeper we focus and connect to the motion of the body and this is where and when deeper healing is activated on a cellular level.

You see, nobody can move for you, however I have discovered over the years that it is more impactful to ignite passion in myself and within my clients than to force a 5 km run for example. Moving with intent is about training the mind to encourage, inspire and motivate ourselves in the moments we feel weak and ready to give up.

We all feel these weak moments, having a powerful and positive mind set is the force that encourages one to keep going. This is the message I share with my clients and the same message is reflected in my boot camps, HIIT, kickboxing, yoga and/or pilates classes.

In the dojo we say “Osu No Seishin” which means the spirit of never quitting, we repeat our affirmation internally and we express, shout, release with great vigour so an individual shares their energy and effort with their peers and as a collective we all draw inspiration from one another.

How do you manage to fit in all your different types of training, such as Karate, Pilates, yoga etc?

It certainly has been a matter of time and experience. For many years I offered karate, kickboxing, Pilates and yoga as separate options. This has been part of my personal journey to learn, grow, transform, and as I explore movement more I found that I could navigate well between all forms of training and nothing has inspired me more.

I now create programs that share elements of martial arts, yoga and pilates. Our classes are designed to create strength, endurance, stamina, flexibility, mobility and the intention is to feel ultimate comfort within the body, we always end by acknowledging our body, thanking the body for its strength, physical and inner strength.

What are your future plans?

My future plans are to keep exploring movement and sharing what I learn along the way. I have great plans to expand our wellness company, at Authentic Movement we use creative ways to reach our clients, we create fun interactive and trendy movement events E.g. Last year we hosted a woman’s day event on a rooftop in Maboneng Jhb, which was so much fun.

I fused elements or martial arts and yoga and together the group and I enjoyed a brand new moving experience. The future brings with it travel, I see myself sharing this work in every province and across the globe.

Take us through an average day of yours:

• I am someone that thrives in a routine. I am an early riser, when I wake up I take time to be with myself, no gadgets, no electronics, no phone.
• I pray, I meditate, I stretch, I journal and plan my day.
• I usually enjoy a hot cup of water with lemon as I prepare for the day.
• Depending on which day of the week I may have a client or class as early as 5:30 am and on these days I book clients/classes consecutively.
• My next movement class is from 8-9 am, followed by private group sessions 10-11 thereafter private clients at 11:30.
• I do prepare meals and snacks for the day and carry them with me as I venture from one session to the next. I take the afternoon to myself and often I come home to freshen up, meal prep and attend to admin. My day picks up again with a private client 3-4 pm, followed by private group sessions 4:30-5:30 pm and I end the day with my group class 6:30-7:30 pm and then its straight home to share quality time with my family.

Give us a brief description of your philosophy on your diet? Do you pay close attention to what you eat?

My philosophy is ever expanding, as I learn more and more about nutrition, we discover new studies proving that there probably isn’t only one way to eat. I resonate with this as I have tried many diets over the years, some worked and I failed dismally at others.

My philosophy to date is to eat mindfully and in moderation. Eating food with high nutrient value and smaller portions throughout the day will keep you full and energized with less risk of cravings and binging. I believe that we all have a relationship with food, our willingness to learn and understand what drives us to binge and/or overeat holds the key to maintaining a healthy weight and quality of life.

What are your top Nutrition tips for staying in shape and looking good?

We hear this everywhere and I will repeat it too, drink more water and cut down your sugar intake.

Your body is literally communicating to you in the way you have trained it, change your inner dialogue and cultivate mindful eating into how you fuel yourself daily. There are more healthy wholesome options available today than ever before, be curious and try new things.

Also stay the course, I feel that we have become a convenience orientated society which contributes to poor eating habits. We are each accountable for our actions, feel the sense of personal responsibility, develop a disciplined lifestyle aligned to the vision you hold for yourself and keep trying to do better than you did yesterday.

What does a typical training routine look like for you? What does your weekly training schedule look like?

I recently freed up time to focus once more on my personal goals, ambitions and vision.

• Every morning is 30-40 minutes of light yoga.
• The afternoon (x 3-4 per week) I clock in an hour to hour and half of weight training.
• 3 times in the evenings of a week is dedicated to my karate and kickboxing and on the weekend I slot in my Budokon training. I rest on a Friday.

What was or is your stretching routine and how long do you spend stretching each day?

Right now I don’t follow a stretching routine, I feel the spaces in my body and move around intuitively. Warming up before stretching is very important and I tend to use Vinyasa Yoga or Budokon Yoga to warm up and as soon as I feel ready I allow my body to take me where it wants to go.

It’s a conversation I have been nurturing within for many years. Because I have been consistently active since childhood stretching isn’t necessarily my core focus in my training routine, however it is my favourite and I enjoy discovering new spaces of potential even in a split.

What are your 3 favourite exercises?

1. Karate Kata
2. Kickboxing on a bag or with a partner
3. Creative Yoga sequences

Tell us a bit about your experience doing your yoga training. Where did you do it, which course did you do and any advice for someone looking to do yoga teacher training?

I met my first yoga teacher in January 2016 at the iYoga academy, initially I only wanted to practice yoga for myself, within a couple of weeks I knew that I wanted to learn more and share with my clients. I was accepted by the academy to train as an apprentice on an 8 month Ashtanga yoga teacher training course. I loved every moment of my teacher training, we had theory and philosophy classes twice a week and practice every day including cultivating my daily self-practice.

Once completed I enrolled for the vinyasa 200hr teacher training course at the same academy and within the year I had completed both training modules.

I would advise anyone interested in yoga to go out and experience yoga at different studios and with an array of teachers, since every teacher (yoga, pilates and/or martial arts) has their own way of teaching. Once you find a space and teacher that resonates with you begin to practice, sign up and attend classes weekly, build your practice and once you feel ready sign up for your teacher training, it is the most phenomenal experience and I am certain anyone considering this course will thoroughly enjoy their time on the course.

Tell us a bit about your classes that you give, what sort of exercises do they involve and who are they aimed at?

I share a variety of classes, like I said earlier I used to offer each modality separate from one another, lately I have been inspired to integrate all mediums of movement and create programs around personal development.

I use movement to start the conversation around emotional well being. We go through phases of inspiration, sometimes its hard core HIIT and outdoor boot camps, other times its yoga and pilates with mixed martial arts. I believe that each modality of movement offers benefit to the client and I love sharing a range of options that keep myself and clients excited to learn and explore the body.

Teaching Karate and Kickboxing are my favourite classes, these classes are aligned to our Karate organization which is internationally accredited. Clients sign up and work through our grading system which is a commitment of 3-4 years until reaching level of black belt.

Do you consider giving classes training for yourself as well, or do you still need to do your own training session in addition to classes that you give?

Often I have to create time for my personal training. Most classes have beginners to advanced attending and for this reason I prefer to have all my attention on the group so I may observe and guide the group and/or an individual.

Favorite Quote:

My favorite quote is in fact a poem by Marianne Williamson:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Do you have a philosophy that you live by?

Live your truth; ‘means to live your most truthful self. Inside you is a person waiting to jump out and live in truth and openness.’

Most of us spend our days living up to expectations and definitions. In this way, you, me, all of us are living to be someone different than who we truly are.

What is the most common question you get asked?

Will I ever be able to do the splits? My answer, has and will always be YES!

Best piece of advice you ever received?

My yoga teacher shared the best advice with me a few years back, she said always meet your client where they are, never impose your thoughts or beliefs on the client, hold space and share with pure intentions.

Advice for someone wanting to get started to get fit and healthy?

Just start, start with small things like more water and less fizzy drinks and then stick to it. Start by walking, around one block today and maybe two blocks tomorrow.

Perhaps find a friend or workout partner, someone to encourage you and hold you accountable. Approach your vision with clarity and hope that you do have the power to achieve your goals, visualize your healthy, strong and happy self and keep that picture in mind throughout the day. Feel joy in what you’re working to accomplish and remember that the power to change is inside of you.

Where can people get hold of you?

• Instagram:
  • (personal page) i_said_zahra
  • (business page) @authentic.movement
• Website: senseizahra.com
• Email: ifo[at]senseizahra[dot]com

Photography credits

• @khashifajappie | @khashifajappie
• @y.cader
• @laylashaikphotography

Part 2 of the Interview, focuses more on Flexibility.

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Name: Zahra Said
Age: 30
Height: 1.64
Current city: Johannesburg, South Africa
Occupation: Private trainer, Cofounder of Authentic Movement, Wellness Company

Keep practicing ? #budokon . . . Follow our movement (business page): @authentic.movement . . In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah What I share is an expression of me. What you see is a reflection of you . . #mixedmovement #southafrica #warriorwoman #warriorwomen #fitspo #fitspiration

A post shared by Zahra Said (@i_said_zahra) on Mar 27, 2018 at 7:54am PDT

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Hahahah @tasneemcapri “this is the KAK that happens when you’re at gym with a ninja” STRETCH PEOPLE STRETCH . . . Follow our movement (business page): @authentic.movement . . In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah What I share is an expression of me. What you see is a reflection of you . . #mixedmovement #southafrica #warriorwoman #warriorwomen #fitspo #fitspiration

A post shared by Zahra Said (@zahra_said_movement) on Mar 15, 2018 at 8:57pm PDT

What are your most important tips to becoming more flexible?

Definitely stretch daily, especially if you are pushing weights, circuit training and/or an avid runner. Stretch every single day, stretch before your workout and immediately after your workout, every little bit counts.

If you are not very active and find that you sit more hours in the day than advised, make time to walk around and stretch your body, even simple extensions, standing and folding forward, drawing chest to thighs. If it feels tough on your hamstrings then you should consider doing it more often, there will come a time when you feel relief and comfort in the position.

There are no short cuts to creating flexibility, what you put in you get out. Dedicate 5-10 minutes a day to open, release and stretch your body, you will notice the comfort you’re creating in your body in time to come.

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I have found myself saying “I didn’t know I could do that” a lot lately I’m constantly reminded of the pure potential the body has… my life is taking me somewhere, and it’s special- I can feel it.. everything I do now is to prepare me for what’s to come I used to be obsessed with what I look like, I’ve been all sizes big and small and in between, in every mirror I still told myself I wasn’t good enough (usually a few more harmful words than ‘not good enough’) a story so many of us know well.. THIS TIME AROUND I’m doing everything different. I have the tools I need to to lead my best life and I’m applying these tools constantly.. it’s about the way I feel when I move… how I love, do I move? I now ask myself often, how do I feel? And I like the honesty, raw truth and vulnerability that oozes from my cells.. in my rawness I get to rebuild my strength, power and determination- I feel amazing . . . Follow our movement (business page): @authentic.movement . . In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah What I share is an expression of me. What you see is a reflection of you . . #mixedmovement #southafrica #warriorwoman #warriorwomen #fitspo #fitspiration

A post shared by Zahra Said (@zahra_said_movement) on Mar 8, 2018 at 9:09pm PST

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These ladies give me all kinds of feels – how cool are we~synergy || #kickboxing 2018 with my favs in session today everyone created their own combination sequence.. from green belt onwards we shift our focus away from single basic techniques and begin to build series of combinations and drills to fine tune and polish form, technique & strategy I’m so excited to dig even deeper this year OSU @sabeena27 @faaizamoolla @ruby1304 @authentic.movement @anisa1810 @gadijaw . . . Follow our movement (business page): @authentic.movement . . In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah What I share is an expression of me. What you see is a reflection of you . . #mixedmovement #southafrica #warriorwoman #warriorwomen #fitspo #fitspiration

A post shared by Zahra Said (@zahra_said_movement) on Mar 2, 2018 at 4:24am PST

Would you say just including static stretching into your routine is enough to become flexible, or would you need to incorporate specific stretching mobility/movements as well?

Everything in the body is connected and I believe that we have to create space in the body to feel freedom as we move. My experience has been with many body types and no two people have exactly the same niggle or tension in the body.

Mobility is the ability to move freely and easily in and out of shapes and positions without incurring injury. Flexibility is the freedom to bend and stretch without hurting oneself. The two work hand in hand, and that is when one will feel the body adapting and morphing with comfort.

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Move and once you start just don’t stop – getting back in there literally, with my back • • Follow our movement: @authentic.movement • • In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah info@senseizahra.com www.senseizahra.com Co_Founder: @authentic.movement #blackbelt #karate #kickboxing #pilates #budokon #budokonyoga #budokonwarrior #mixedmovement #yoga #hiit #trainer #jhb #southafrica #fighter #heal #love #selflov e #warriorwoman #warriorwomen #fitspo #mixedmovement

A post shared by Zahra Said (@zahra_said_movement) on Feb 12, 2018 at 9:04pm PST

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When I Hook, You Hook, We Hook • • Follow our movement: @authentic.movement • • In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah info@senseizahra.com www.senseizahra.com Co_Founder: @authentic.movement #blackbelt #karate #kickboxing #pilates #budokon #budokonyoga #budokonwarrior #mixedmovement #yoga #hiit #trainer #jhb #southafrica #fighter #heal #love #selflov e #warriorwoman #warriorwomen #fitspo #mixedmovement

A post shared by Zahra Said (@zahra_said_movement) on Feb 2, 2018 at 4:21am PST

How often should a person stretch and for how long (when wanting to get to the splits)? How long should someone who is not so flexible dedicate to stretching each day?

I will start by saying if you have children get them moving and stretching right away and then keep encouraging your kids to stretch through their teens, they will thank you when they reach 30.

My experience has proven that what you put in you get out. I have observed stiff, tight and tense bodies open up and release in the space of 4-8 weeks with daily practice, even if the client spends only 10-15 minutes, the results are phenomenal. If the goal is to reach a full split then one must start with where they are and do a little more as often as possible.

Dedicating an hour twice a week to flexibility and a mobility routine could see you in a split in a matter of weeks.

Can anyone at any age start stretching in order to do the splits for instance or do you need to start when you are young?

A young body is generally supple and mobile and it certainly is easier to mold a child, however no one is too old to start to stretch not to reach a goal eg: the splits, instead stretch to release aches and pains and discover new potential and comfort in your body.

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It’s been a minute .. the struggle is real, you may not see it buuut look at all the expressions on my face, they tell the real tale truth is last year threw me off balance literally and figuratively- there wasn’t much I could do but take it in my stride. It’s almost a year since I had my crazy fall (punching bag ripped from its tabs and both bag and I slammed to the floor). Injuries come with a lot of wisdom, it’s how we venture in to learn more about what the body needs, deeper than that what Spirit needs. I thought I had healed until several weeks back I woke up one morning and couldn’t walk FRIGHT OF MY LIFE – “no, not me!! Not my body! How did this happen?!” I physically shut down. Emotionally distraught and physically detached. What an incredible opportunity to reassess. To stop. Breathe. Take it all in. I’m not 100’s yet, in Mozambique my injury flared up and I had to cut my yoga training short there are messages in everything. Be gentle, be kind.. and love your body in all its forms. I’m grateful for my strength, for my CRAZY flexibility (hyper flexible is what it’s called) I’m grateful for my perseverance this year im going to smash it – proper and every step of the way I will remember that im delicate too watch this S P A C E • • • Classes start in a couple of weeks I’ll be sharing details in a moment follow @authentic.movement • • • In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah info@senseizahra.com www.senseizahra.com Co_Founder: @authentic.movement #blackbelt #karate #kickboxing #pilates #budokon #budokonyoga #budokonwarrior #yoga #hiit #trainer #jhb #southafrica #fighter #heal #love #selflove #warriorwoman #wwc #warriorwomen

A post shared by Zahra Said (@zahra_said_movement) on Jan 2, 2018 at 8:22am PST

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Breaking barriers with @melanie_castleman She says “trust” me • • In the infinity of life where I am, all is perfect, whole & complete #louisehay #healyourlifecoach -Alhamdulillah info@senseizahra.com www.senseizahra.com Co_Founder: @authentic.movement #blackbelt #karate #kickboxing #pilates #budokon #budokonyoga #budokonwarrior #yoga #hiit #trainer #jhb #southafrica #fighter #heal #love #selflove #warriorwoman #wwc #warriorwomen

A post shared by Zahra Said (@zahra_said_movement) on Dec 17, 2017 at 11:12pm PST

How would you typically teach a person or start someone off with stretching, who is not at all flexible and is very tight in their hips and hamstrings?

I believe in holistic all round movement, so if someone was coming to me specifically for stretching I would start them off in a yoga sequence as the benefits far surpass isolated muscle group stretching.

The client will also discover that the tension carried in the hips is connected to so many muscle groups that attending to the whole body offers efficient results and remedy discomfort effectively. Once the body is warmed up I will continue the practice with specific poses, positions or stances that target hips and hamstrings as well as counter exercises to release complimenting muscles that support hip and hamstrings.

Photography credits

• @khashifajappie | @khashifajappie
• @y.cader
• @laylashaikphotography

Check outPart 1 Of Zahra’s Interview! 

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The post One On One With Authentic Movement Cofounder, Martial Artist And Yogi, Zahra Said Part 2 appeared first on FitNish.com.

This sunset yoga workout flow is perfect for starting or ending your day. Whether you’re looking for a killer ab workout or just to sweat off a stressful day, this yoga workout flow is for you. 

By mixing Pilates based core exercises and a yoga flow, this class will make sure you feel amazing, refreshed, and re-energized by the end.

Grab your mat and join Juliana Semenova..

 

A post shared by Boho Beautiful (@bohobeautifullife) on May 10, 2017 at 7:57am PDT

 

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At a glance the plank looks simple enough and easy to do, but there are a few small tweaks that need to be done to really get the most out of the hold.

These tweaks are usually the things that people overlook and do not do, making the exercise easier, and yes we all are guilty of trying to make an exercise easier for us :p But by making the basics harder, the more advanced stuff becomes easier, so don’t shy away from the proper basics, even if it is tough. It will be worth it, and remember to think quality over quantity.

3 very common mistakes with the plank are:

1. Not keeping it straight.

When you cannot see yourself doing a particular exercise, sometimes it may feel like you are in the right position but without seeing yourself you may be a bit off. Try to look at yourself in a mirror and make sure to keep a straight line from your head to your feet.

The common mistake is to hold an ‘A’ or upside down ‘V’ position where you butt is high in the air. 

2. being too relaxed

This by far is the most common mistake when doing planks, and when doing most core exercises in general. Many people think core exercises are just Ab exercises. The difference is that a core exercise entails using much more than just your abs, it includes muscles such as your abs, shoulders and glutes, all being used in conjunction together. With that being said, when holding the plank remember to squeeze from your shoulders, down your back, to your glutes and hamstrings.

Following on from this, is arching the back inwards when holding the plank. A great picture highlighting this is below from NaturallyNicola.com  You need to do exactly what she recommends in the picture, keeping that hollow body position where your lower back is flat and your tummy is sucked in. Without doing this and squeezing everything, you are really just placing a lot of work on your shoulders.

You may find that you can’t hold the plank like this for as long as you could, but remember quality over quantity.

3. Holding breaths

Don’t hold your breath at any point while performing the plank. Be sure to keep breathing in and out and try to get into a good breathing routine keeping breaths deep and slow.

Read more Plank Tips from Naturally Nicola here!

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