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https://www.nicolewatkinspilates.com/members-gallery daily 0.75 2024-09-04 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/28b3f5de-3154-41e9-b160-35ef1d312d94/PT+-+15+Min+Class+Lead+%281%29.jpg Members Gallery https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675180283120-NUD30Q6ZA7YYEV225VY0/image-asset.png Members Gallery - Less is More | Breath & Stability If you've ever struggled with the breathing in Pilates, do this class. You'll dust out the cobwebs of between your ribs and in your lungs with movements and breath. Then you'll learn how to use the breath to help give you control and strength to your core. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1709153361763-PXIFAJRAVN20YRVLDO11/image-asset.png Members Gallery - Core Alignment: Redefining Your Practice 45 Minute Class; Full Body; Beginner and Postpartum Friendly Perfect class for beginners and anyone rebuilding their core after a break from exercise, an injury, or pregnancy. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1709153388420-BMV7Q0B9WLBH5PZE4XGD/image-asset.png Members Gallery - Slow & Steady: Finding your best alignment There's only one you. In this class you slow down, prop yourself up and take time to find your best alignment, not anyone else's. You will move slow and mindfully but steadily increase the strength challenge for your body. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674138220169-YUZFD3SOQ6VTKJ70CT80/image-asset.png Members Gallery - Balancing Stretch & Strength In this class you work your hip and rib mobility. You'll improve your global joint mobility before layering in your strength. Props: Towel/padding for head and back; gertie ball or pillow; yoga strap or belt https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1709153414764-Q3CGHGZMTHGKF6L5XYGN/image-asset.png Members Gallery - Core Discovery | Length & Stability If you're looking to rebuild your connection to your core, this is the class for you. It is the perfect postpartum class. You'll start off with some much needed mobility. Then move into a series of detailed core stabilization exercises. Props: Head & Back support like a towel; Something to squeeze between legs (block, ball, pillow) https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674139815569-SV3BIM06COY0U04FOTZN/image-asset.png Members Gallery - Inside-Out Core: learning to move your ribs https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674145231776-A2GXJIKPFX2YM8THBGIR/image-asset.png Members Gallery - Finding Balance: Mobility & Strength Full 50 Minute Pilates Class built to balance mobility and strength. Leaving you feeling lengthened, more aligned, and more agile than before class. This is a mindful movement class. And it is postpartum and diastasis friendly. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674145481788-51S03IYOOO4D3M0OEAXS/image-asset.png Members Gallery - Creating Space: Breath, Alignment, Strength This class adds on to the Slow & Steady class. In this class, you explore breath, alignment and strength. You still move at a mindful pace, but add on some complexities as well as some more strength challenges. All along, your main priority is creating and keeping a feeling of spaciousness in your body. Props: Towels/Blankets; Something to sit on https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674145699663-ZXO8TMYQA1JAQJFNAGCK/image-asset.png Members Gallery - Spacious Strength: Standing and Mat Work Standing and mat work are combine in this class to build body awareness, balance, and strength. Props: Towels https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674147056958-ONBRIGD4L55QRVR2RU7Q/image-asset.png Members Gallery - Inner thigh to core class 50 minute class to connect to the midline of your body from your abs to your feet. Props: Towels, block, circle, pillow https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674147759960-GCSQK3TM0CYVP2LD2CTG/image-asset.png Members Gallery - Refining Your Core 10 Minute Pilates class focused on core engagement that leaves you feeling strong without wrecking your back. Perfect class if you're postpartum or coming back from a break or injury. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674148012644-HIUBT21G0HNIP4QQ3IKZ/image-asset.png Members Gallery - 10 Minute Pilates | Improve Your Posture Upgrade your upper back with these simple moves. You'll release neck and shoulder tension, realign your head and neck, and wake up tiny muscles that keep your posture more upright. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674148824030-I67S4DKNZFPKFQKDA23O/image-asset.png Members Gallery - Pre-Pilates: 3 Step Core Reset Improve your alignment and get access to deeper core muscles with this simple pre-Pilates sequence. Do it daily until you’re ready to build on more. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674571482874-2DEDK79ZM2W5RDYKHD1O/image-asset.jpeg Members Gallery - PILATES TIPS | Pinwheel Arms 10 Minutes of restorative movement to unwind your shoulders, neck and back. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674571575050-VYEXAUBTFH0N3C8I5DRE/image-asset.png Members Gallery - 10 Minutes | Heel Slides Pilates Tips: how to do heel slides https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674571755873-7L52Z2ROLR9RIB2G7I7J/image-asset.png Members Gallery - 10 Minutes | Thoracic Mobility Pilates Tips on Thread the needle for thoracic mobility. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1674571964052-3P8RWM3DG1WXTIE1GP73/image-asset.png Members Gallery - 10 Minutes | Seated Side Bend Pilates Tips: how to do a seated side bend and protect your lower back. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675175019932-I7RZ9KKUV93KRURRZJ6M/image-asset.png Members Gallery - Pilates Tips | Foot Care Stretch and strengthen your ankles, arches and feet and improve your balance. These moves are great for travel and when footwear changes with the weather. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675175437820-BWUJGGK7TC6YGEPZCFYW/image-asset.png Members Gallery - 20 Minute Pilates | Low Back Pain Reset your pelvis and low back in under 20 minutes. A pelvis that is out of balance can contribute to low back pain, sciatica, even SI joint dysfunction. Here are some easy postnatal safe exercises to alleviate your pain and balance your pelvis. Props: Roller, block, massage balls https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675178586194-ZGO71QKQYJJ7D4L35O1Y/image-asset.png Members Gallery - 10 Min Pilates | Improve Your Balance Challenge your balance to get it better. Work your hamstrings and glutes to improve your balance. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675178889065-4Z5XZVV58GEQMGH8AALX/image-asset.png Members Gallery - PILATES TIPS | Small Squats Learn how to do a squat that is safe and practical for your life and body. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675179851629-33KJBI6A3UBM0OMI7DWX/image-asset.png Members Gallery - PILATES TIPS | Single Leg Squats This standing hip workout will give your hamstrings, glutes, deep rotators a good workout. And the standing work will get your pelvic floor and deep core to work with those leg muscles. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675181112080-IMWW3F5IXGPQ8N7M5UUD/image-asset.png Members Gallery - 15 Minute | Full Body Core Stability Short and simple core stabiility mat moves https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675699021545-MOC2DAV7N6WM8NA0WOCE/image-asset.png Members Gallery - Balancing Stretch and Strength: Hip and Rib Mobility In this class you work your hip and rib mobility. You'll improve your global joint mobility before layering in your strength. Props: Towel/padding for head and back; gertie ball or pillow; yoga strap or belt https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675820892548-DKKIY8BSO2TVQ2EELLJA/image-asset.png Members Gallery - 50 Min | Core Progressions Clean and Simple Core Progressions. This class is your choose your own adventure of Pilates mat work. That way you are always learning about how to keep your body safe while challenging it. Core, Core Stability, Towels, Yoga Block, 50 Minutes, Beginner, Intermediate https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1677609019883-FJYFHNWAYLV7CBUEBSN9/image-asset.png Members Gallery - Standing Balance: Feet, Hips, Core Work your feet and hips to improve balance while also finding functional core connections. Props: Block, Weights, Towel https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1677609952572-ERKOHM3I9NB5XKDT3OR3/image-asset.png Members Gallery - 5 Minute | Gait Work Learn to use your feet and ankles to improve your gait. Learning to walk well is a process that takes time. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1677610594409-HAYVBG9W1L7BEZ6P3L1B/image-asset.png Members Gallery - Ankle and Balance Work Learn to integrate your ankles and feet with your balance with these simple side steps. It will improve your feet and ankle dexterity as well as your vestibular system. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1682947218298-LJ1E9JHTLOGP75XWBQRG/image-asset.png Members Gallery - 50 Min | Feet to Head: Finding Core Structure Learn to connect the arch of your foot all the way through your pelvic floor to your head. Discovering your deep core structure. Props: Towels, ball, circle, theraband https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1682947441596-6VCTZ4QYXDAA0FCP9U48/image-asset.png Members Gallery - 50 Min | Legs to Core: Inner and Outer Thigh Deepening you leg connection to your core working your inner and outer thighs Prop: Towels, Theraband, Ball, Circle https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1682947838532-URPAI1LBV99GDM8DHTS1/image-asset.png Members Gallery - 5 Min | PILATES TIPS | How to Bridge Bridging is great for alleviating back pain by strengthening your hips, glutes, and legs. And it can improve hip mobility at the same time. This allows you to not use your back all the time. It is a pilates preparatory exercise that is taken from the world of physical therapy. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1682947891819-79IWYO9VMWPB1WTK2W0W/image-asset.png Members Gallery - 10 Min | PILATES TIPS | Single Leg Bridge Hamstring and glute workout all in one exercise. Single leg bridging will not only strengthen your legs but improve your balance. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1685625008223-DMME5XYCU37RU38ES04L/image-asset.png Members Gallery - 5 Minutes | Straight Leg Bridging A powerful progression from bent leg bridging. By performing bridges with straight legs, you can effectively balance the strength and length of your hamstrings and quadriceps, while also targeting the psoas muscles for improved flexibility. This exercise variation provides a challenging yet rewarding way to enhance lower body strength and stability. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1685625082477-K40S9MY0899KEKWV58RW/image-asset.png Members Gallery - 5 Minutes | Seated Piriformis Stretch Unlock Hip Flexibility: Seated Piriformis Stretch for Deep Hip Relief and Flexibility. Try this effective and targeted stretch for relieving tension and increasing flexibility in the hips. The piriformis muscle plays a crucial role in hip rotation and stability, and when it becomes tight, it can lead to discomfort and restricted movement. Join me as I guide you through this seated stretch, designed to specifically target the piriformis muscle, promoting deep hip relief and enhanced flexibility. Discover the proper form, key tips, and variations to optimize your stretch and unlock a new level of hip mobility. Incorporate the seated piriformis stretch into your routine and experience the benefits of a more supple and pain-free hip region. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1685625891310-XQ7W7T7D2MM6LTZWI9AZ/image-asset.png Members Gallery - 50 Min | Hip Balance: Mobility and Strength Props: yoga block, small weights, towel, theraband Work on your hip mobility and strength in this 50 minute class where you get to practice finding your best alignment from all directions including standing. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1687546051610-HSVNWFZJN1Y4U3K4RHNA/image-asset.png Members Gallery - PILATES TIPS | Beginner Glutes for Stronger Hips Discover deeper connection to you hips and glutes with side lying Pilates leg exercise. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1693580071931-4OSYCGHRUSB6RBFAP4HN/image-asset.png Members Gallery - PILATES TIPS | Balanced Shoulders Simple standing arms moves to reset your nervous system. This variation on an PNF arm swing will help balance your shoulder joint and neck which will tell your body and nervous systems to breathe a sigh of relief. You can do this between emails and at the office. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1693583754137-H67HXK3K9NU7TKW2OXD1/image-asset.png Members Gallery - 50 Min | Organ Discovery Props: towel, ball, weights Explore how to sense your organs to help provide space, length, and mobility for your whole body. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1693583247759-ITXC5SGVXNWA6BQ2J8MJ/image-asset.png Members Gallery - 15 Min Pilates | Desk Stretches Stretch and release your body and brain when you've had a full day with your nose at the grindstone. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1699318162033-8TN8D01KOMQQD7YRFOC2/image-asset.png Members Gallery - 20 Min | Hip Release & Stretch Pilates 20 minute class to balance your pelvis and hips. Warm up (or cool down) for your walk, hike, bike or jog. Props: Yoga Tune Up Balls: https://amzn.to/45UsctP Rad Balls: https://amzn.to/45ULOOp Soft Roller: https://amzn.to/3sZBvKw Standard Density Roller: https://amzn.to/450PIEl https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1699318234029-4KE7D4YPWUL5K62CLCUC/image-asset.png Members Gallery - 15 Min - Spine Safe Core Core Stabilizing Class. Minimal to no flexion. Safe for osteoporosis, stenosis, herniated discs, postpartum, diastasis recti. Props: Towel & Hand weights: https://amzn.to/48mewcL https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1696294063954-NYA1RVK97X9CK9UOI6EN/image-asset.png Members Gallery - 50 Min Class | Restorative Strength Finding your strength in a gentler approach to your body and your movements. Props: Towels https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1699318866552-PQ7SBVB95DUJGWWA3K9K/image-asset.png Members Gallery - Developmental Core: Playful Stability Explore and play with your proprioception and your alignment to find safe ways to challenge your core stability. Props: 2lb weights, 5lb weights, Yoga Block, Towel https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1699319023308-8C2G6X1906GTY22R7EY0/image-asset.png Members Gallery - Core Stability with Foam Roller Under 10 Minute Foam Roller Reset https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1702058178739-7SJB8FUW071LNS4120YH/image-asset.png Members Gallery - Foam Roller Pilates | Release Upper Back Tension and Open Hips in under 10 min Create more length in your spine and trunk with your foam roller. Roll out your tense upper back and shoulders AND release and open your hip tension to access better core strength and length. Roller Recommendations: Soft Density: Link to Soft Density Roller on Amazon Standard Density: Link to Standard Density Roller on Amazon https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1702058276333-0GD7EDR2CTON8X0RCA9M/image-asset.png Members Gallery - 50 Min Class | Body Awareness for Balance & Proprioception In this class, you'll begin standing and your joints and how they move or don't move. This increases proprioception which is key for balance. Then you take your newfound awareness into mindful strengthening and core stabilizing exercises. Props: weights, towel https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1704738813839-RZNEE8Q0L047FEV0BAWI/image-asset.png Members Gallery - Foam Roller Pilates for Beginners: Core Strength Reconnect and build core strength in under 10 minutes using your foam roller. Just a few more examples of other ways to use your roller that are not just rolling out your legs. My favorite foam rollers (I've literally had the one in this video 10 years): *Soft Density: https://amzn.to/3FNRgaD *Standard Density: https://amzn.to/471CgC3 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1704739270448-0YNS2AFVFRPBKIX6WTDE/image-asset.png Members Gallery - Foam Roller Class Full body 45 minute class using your foam roller, weights, and infinity band to build and challenge strength and balance. Props: Foam Roller Hand Weights Therband or infinity band (booty band) https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1706562480333-9INHNSSMRWRLPLTCCU0H/image-asset.png Members Gallery - Hip Hinging: Mobility & Strength Work on your balance of strength and range of motion. Props: ankle weights, foam roller https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1706564633324-IB6HR1L785FG6N2Y42Q6/image-asset.png Members Gallery - 15 Min | Hip Mobility 15 Minute beginner hip mobility. Use yoga blocks under hands to help. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1709305301505-PKCLP3SD1GF4PMREOMGC/image-asset.png Members Gallery - 15 Min Balance Workout | Hip Mobility & Strength (Copy) Enhance hip range of motion, strength, and balance. These exercises are designed to unlock hip mobility and promote stability. You’ll be kneeling. So if you’ve sensitive knees, pad wayyyy up. You can use the link below to grab them. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1709306393379-GII317IY9QU8VD24EIRF/image-asset.png Members Gallery - 45 Min | Building Hip Strength & Balance This 45 minute class explores your hip range of motion while giving you extra weights to challenge your strength and balance. Load up with as much weight as you like! Props: ankle weights, hand weights, head/knee support (towel), yoga blocks https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1711979716539-W3M05DKV2LVZ6DGAZ0ZH/image-asset.png Members Gallery - 20 Min | Balance Boost Balance is about adaptability not rigidity. Use this 20 minute routine to challenge and improve your leg strength and balance. Use a chair or counter for the standing work, knee padding when needed, and a dumbbell weight at your level of strength. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1715039477853-67BRQB3EIKFSNY7T76BN/image-asset.jpg Members Gallery - 50 Min | Long Strong Legs 50 Min Class where you’ll do lots of hip and leg work with kneeling, standing and balance exercises. Props: knee padding, circle band, ankle weights, dumbbell weights, yoga blocks https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1715039184586-WRKX3FYZV5PM1E8JY3E8/image-asset.png Members Gallery - 10 Min Chair Workout | Beginner Seated Pilates Simple 10 minute seated workout Props: dumbbells, infinity band or theraband, chair https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1716816909163-FSJOJNCQ5K2C0NDO1DBF/image-asset.png Members Gallery - 50 Min | Full Body Strength | Gentle & Mindful Safe for beginners and experienced students, this 50 minute full body class allows you to mindfully and gently build strength not just in your core, but all of your joints. Props: head/knee padding, dumbbell weights, infinity band, ankle weights, yoga blocks As always, if you don't have all the props, use what you have and listen to your body! https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1717438771209-0T90K1DB8WHQWGPY2IS3/image-asset.png Members Gallery - 15 Min | Standing Chair Pilates 15 Minute standing chair routine that is full body and the only prop is your seat. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1719862081372-3ZGVKGSEVUXY8582CFM1/image-asset.png Members Gallery - 20 Minute | Pelvic Floor, Breath, Core Post partum, post-surgery, back pain, gentle beginner level routine that reviews the details of pelvic tilts, pelvic floor elevator, and marching. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1719864084846-D5QWVOUMSKIU43Z3X6L9/image.jpg Members Gallery - 50 Min | Deep Restorative Class Learn to swaddle yourself and allow yourself to visit your parasympathetic nervous system. Props: Long towel or blanket, yoga block, optional- some pillows https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1725410728769-90Y51MMAPZZ9EXFNKXWV/image-asset.png Members Gallery - Back to Basics | Pre Pilates | 50 Min Props: Towel/Head Support and Gertie Ball or Yoga Block or Pillow Straight forward Pilates based workout where you revisit pre-Pilates movements and simple Pilates repertoire to help deepen your Pilates practice. https://www.nicolewatkinspilates.com/blog-nm daily 0.75 2024-02-16 https://www.nicolewatkinspilates.com/blog-nm/hip-hinging monthly 0.5 2024-02-16 https://www.nicolewatkinspilates.com/blog-nm/slow-steady monthly 0.5 2024-02-16 https://www.nicolewatkinspilates.com/blog-nm/example-blog-post-1-59bgj monthly 0.5 2024-02-16 https://www.nicolewatkinspilates.com/blog-nm/core-alignment monthly 0.5 2024-02-16 https://www.nicolewatkinspilates.com/blog-nm/category/Beginner monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/category/Postnatal monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/category/10+Minutes monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/category/Intermediate monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/category/45+Minutes monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/foam+roller monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/hips monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/beginner monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/pospartum monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/towel monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/yoga+block monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/legs monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/full+body monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/ankle+weights monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/hip+mobility monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/45+Minutes monthly 0.5 https://www.nicolewatkinspilates.com/blog-nm/tag/restorative monthly 0.5 https://www.nicolewatkinspilates.com/home-impact daily 1.0 2024-09-04 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1600053744813-S54S5XMZYVJ25H2QPZ6S/NWPilatesTeacher.jpg Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1600053785319-F2DNOA6AFQ41FASWYNQG/PilatesOnline.jpg Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1600053723967-WMNILZRAYZ89S78VRJGQ/NWPBeachPlank.jpg Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675301943655-8DBR112X4D0Q43IN5LVX/unsplash-image-PmNjS6b3XP4.jpg Home - A little something for the new(er) moms… You're a busy mama who's low on time and high on stress. This is your place to get post-partum safe exercise in bite size time chunks. In less than 15 minutes, you’ll reset your posture and restore your core. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/e7f31cb1-ed3a-4171-a0b7-053cbe1f9b66/NWP+2023-+Mat+Image+%281%29.png Home - Becoming your own guide It’s daunting to start rebuilding your strength and confidence from scratch. My approach to teaching Pilates and movement is to make myself obsolete. I want you to learn how to listen and take care of your body first. You can rebuild and reconnect to your core on and off the mat. Learn More https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/3783b953-d1f0-4b7a-992c-2a793b5103d9/NWP+2023-+NW+Image.jpg Home - A note from me… Although I’ve always been a mover, I’ve never connected with fitness industry fads and ideals. Having had chronic pain and two babies I’m no longer interested in dogma or someone scream “motivating” me in a group class. I want to discover what feels good and strong and aligned in my body and life. And that’s what I want for you too! Read More https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/3897d786-a206-4b31-ae56-eea7fdbff0f1/SqSp+15+min+%281%29.png Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/0e916e67-22e2-4caf-b8c5-8dfe8e17b0a0/SqSp+15+min+%282%29.png Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/cf8940ba-f098-4914-866b-1c79752c2c27/SqSp+15+min.png Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1595971714391-FOXV70F2E0Z30CES5TJ1/IMG_5626.jpg Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675296076322-IR6Z5BBQSUVFEXIQWXT5/Square.png Home https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675301339726-61UX56THVSIZWSSR1R0Z/Square.png Home https://www.nicolewatkinspilates.com/under10-confirmation daily 0.75 2022-09-20 https://www.nicolewatkinspilates.com/thank-you daily 0.75 2022-10-06 https://www.nicolewatkinspilates.com/15-min-confirmation daily 0.75 2022-09-21 https://www.nicolewatkinspilates.com/weekly-plan-thank-you daily 0.75 2022-10-18 https://www.nicolewatkinspilates.com/movement-plan daily 0.75 2022-10-18 https://www.nicolewatkinspilates.com/members-welcome daily 0.75 2023-02-01 https://www.nicolewatkinspilates.com/contact daily 0.75 2023-06-23 https://www.nicolewatkinspilates.com/craniosacral daily 0.75 2020-04-20 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1569530977598-DV0NRFQZQH3LBKTELKQS/openhand.jpeg CranioSacral https://www.nicolewatkinspilates.com/pilates daily 0.75 2019-09-26 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1567022177891-WU3W177O4WWDCI63K9GQ/josephpilates.jpg Pilates https://www.nicolewatkinspilates.com/book daily 0.75 2020-05-08 https://www.nicolewatkinspilates.com/members daily 0.75 2023-02-08 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1600053436637-VA1YDP6M9F5SFC4H7VX7/IMG_5545.jpg MEMBERS https://www.nicolewatkinspilates.com/about-copy daily 0.75 2024-11-21 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/c3c06bda-0b08-4738-8710-a402c12b148d/NWP+2023-+NW+Image.png About (Copy) - Getting to know you! “It's time to pause the guilt, stop the comparisons, and embrace a fresh approach so that you can begin to make real progress.” https://www.nicolewatkinspilates.com/about daily 0.75 2023-02-02 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/c3c06bda-0b08-4738-8710-a402c12b148d/NWP+2023-+NW+Image.png About - Getting to know you! “It's time to pause the guilt, stop the comparisons, and embrace a fresh approach so that you can begin to make real progress.” https://www.nicolewatkinspilates.com/terms-and-conditions daily 0.75 2023-02-03 https://www.nicolewatkinspilates.com/freebies daily 0.75 2023-02-03 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/28b3f5de-3154-41e9-b160-35ef1d312d94/PT+-+15+Min+Class+Lead+%281%29.jpg Freebies - 15 Minute Reboot Simple 15 minute full body Pilates mat class. This class focuses on core stability- key for back pain & postpartum bodies. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/2f78dd13-028f-4f6d-83e2-ceb11d3a3596/PT-+Postnatal+Lead.jpg Freebies - Post Partum Series Three short and targeted classes created for the post natal body. Each class is under 10 minutes and will get you rebuilding your core and your confidence. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/c0a35dd9-52da-40cc-b664-287c9d0bcd2b/30+Days+Movement+Plan+.jpg Freebies - 30 Days of Movement Need a reminder for something every day? Grab your outline of movement ideas for a full month. Includes links to Pilates tutorial videos. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/1675353389090-X2KXYQGRQV8VNC3VWRET/unsplash-image-G9H5edUL0T8.jpg Freebies - Pilates 101 Don’t know where to start- go here! It’s beginner level tutorials on pre-Pilates fundamentals. You take these basics and apply to any class. https://www.nicolewatkinspilates.com/beginner-pilates daily 0.75 2023-02-03 https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/6edb310b-48b8-46b8-b1b0-601bb39f796d/NWP+2023+-+Marching.jpg Pilates 101 - Table Top This basic pre-Pilates exercise seems simple enough. But you’re working on keeping your core stable while properly hinging at your hip joint. Learning to do this well is key to shifting your back pain. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/2729e0bc-4fd6-43e3-bad9-1a9377d59e82/NWP+2023+-+Bridging+%281%29.png Pilates 101 - Bridging You’ll here me say it 1,000 times: “Stand on your legs, NOT your back.” And this is where you start to learn to let your legs, not your lower back do the heavy lifting. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/376dbc1d-067a-4281-ada9-10e76c11f5b0/NWP+2023+-+BirdDog.png Pilates 101 - Bird Dog A classic core stability exercise. This is a go-to for physical therapists and Pilates teachers for building deep core balance and strength. This means it’s your go-to for back pain solutions. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/05098f31-61ab-47c3-be92-7d2da4c3cb5e/NWP+2023+-+Bridging+%282%29.png Pilates 101 - Abs plus Marching You’re ready for the next level! Learn to perfect your ab curl and keep that core stable while practicing that hip hinge from Table Top. This is one that beginners and advanced students can always revisit. https://images.squarespace-cdn.com/content/v1/59433cf19f7456c6d49c5eb8/a650617c-7bf5-4319-9478-2245d329badb/NWP+2023+-+wall+push+up.png Pilates 101 - Wall Push Ups Form will lead to improved function in the case of your shoulder girdle. Instead of starting push ups with a lot of body weight, you get to practice form and build strength at the wall. https://www.nicolewatkinspilates.com/daily-core daily 0.75 2024-11-15 https://www.nicolewatkinspilates.com/store daily 0.75 2024-11-11