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PILATES BIRMINGHAM

LUCY FILCE

Disclaimer:

These videos are for demonstration purposes only.

The exercises in these videos may not be appropriate for you.

Do not do these videos if you are pregnant or have Osteoporosis. These videos aren't suitable for all people suffering with a slipped or sciatica, always seek advice.

Always consult your medical practitioner/GP before commencing any new fitness program. These videos are not medical advice and are intended for general education and demonstration purposes.

Stop immediately and seek medical advice if you experience any discomfort or pain.

On commencement of all videos, you the participant need to ensure:

The area around you is clear and safe with a clear floor area, no overhanging lights, or sharp edges of furniture
You are wearing appropriate clothing for the activity
All animals or children are outside the exercise area
If you are feeling unwell at any time during the class, please stop immediately
Your room is well ventilated

By performing any fitness exercises, you are performing them at your own risk. 'Lucy Filce Pilates Birmingham' will not be responsible or liable for any injury or harm you sustain as a result of doing these videos, or information shared on this website/social media pages.

'Lucy Filce Pilates Birmingham' will not be liable for any loss, claim, damage or any special, exemplary, punitive, indirect or consequential damages of any kind, which arises out of or is in any way connected with your participation in these videos.

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Glute Med Leg Raise - Best Exercise For Stabilising The Hips

pilatesbirmingham

Feb 24
1 min

Glute Med Leg Raise - Best Exercise For Stabilising The Hips

The main muscle that helps to stabilise the hip is Gluteus Medius. Glute Med is responsible for keeping the pelvis in position when standing on one leg and walking. When glute med is weak or not functioning correctly it can cause you to swing or rotate into your hip joint when you're walking or standing on one leg. This instability can cause lower back pain because of misalignment, so there can be referred pain down the leg as the body will compensate by using other muscle

15 views0 comments

Single Arm Plank - Advanced Pilates Plank Pose

pilatesbirmingham

Feb 3
1 min

Single Arm Plank - Advanced Pilates Plank Pose

The Single Arm Plank is an advanced version of plank pose that is incorporating upper body strength with core stability. In this video I demonstrate the full posture of this exercise and I've also broken it down into lighter versions to make it more accessible. I wouldn't recommend this exercise if you have lower back problems, shoulder pain or a heart condition. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with i

14 views0 comments

Plank Pose Variations - High Low Plank - Advanced Pilates

pilatesbirmingham

Jan 27
1 min

Plank Pose Variations - High Low Plank - Advanced Pilates

A variation of the traditional plank pose which involves a strong upper body workout as well as core strength. In this video I have broken down this very advanced version of the plank into lighter more accessible variations. I wouldn't recommend this exercise if you have back problems or heart problems. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain relief, postural alignment and gen

35 views0 comments

Plank Variations ~ Pilates Plank Pose ~ Pilates Leg Pull

pilatesbirmingham

Jan 21
1 min

Plank Variations ~ Pilates Plank Pose ~ Pilates Leg Pull

Three variations on the classic plank pose including: Plank Leg Raise Plank Knees In Plank Side Tap Excellent for developing a strong core and upper body strength. Please do not do this video if you have back problems, heart problems or angina. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain relief, postural alignment and general fitness. Please get in touch for details. Lucy Filce Pil

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Plank Pose - How To - Beginners and Modifications to Plank

pilatesbirmingham

Jan 13
1 min

Plank Pose - How To - Beginners and Modifications to Plank

A step by step guide to good posture in the plank position and how to modify this pose for beginners. Advise on how to get the most out of your plank position whilst keeping your joints and back safe. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain relief, postural alignment and general fitness. Please get in touch details. Lucy Filce Pilates Birmingham #lucyfilce #pilatesbirmingham #

5 views0 comments

Best Exercise for Flat Stomach - Pilates Crunch Sit Up

pilatesbirmingham

Dec 23, 2020
1 min

Best Exercise for Flat Stomach - Pilates Crunch Sit Up

This is a Pilates style crunch sit up, it's unlike a traditional crunch which focusses on using the rectus abdominals (six pack muscle). This Pilates crunch focusses on using the transverse abdominis muscle instead. The transverse abdominis helps us 'hollow' the stomach - in other words it pulls the belly back towards the spine. When we do this action of hollowing the abdominals it gives us greater core stability and supports the spine. The aesthetic benefit is that gives

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Pilates Boomerang Exercise - Modified

pilatesbirmingham

Dec 9, 2020
1 min

Pilates Boomerang Exercise - Modified

In this video I am demonstrating two modifications on the Pilates Boomerang exercise. The full posture Boomerang exercise requires a great deal of hip mobility, lower back flexibility and core strength, it is an advanced Pilates posture. These two modified versions of the Boomerang exercise use a resistance band to help with the flexibility and core strength elements. Doing the Boomerang in this way makes it more accessible for a mixed ability group class and also for peop

11 views0 comments

Single Leg Extension - Variation - Advanced Pilates Abs Core Workout

pilatesbirmingham

Nov 25, 2020
1 min

Single Leg Extension - Variation - Advanced Pilates Abs Core Workout

This is an Intermediate to Advanced variation of the Single Leg Extension Pilates exercise. It's great for strengthening and stabilising the core. The version in this video is a good fat burning exercise too as it’s a bit faster than the usual Leg Extension. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain relief, postural alignment and general fitness. Please get in touch for details

7 views0 comments

Pilates Jack knife Exercise - Modifications for Beginners to Intermediate

pilatesbirmingham

Nov 18, 2020
1 min

Pilates Jack knife Exercise - Modifications for Beginners to Intermediate

The Jack Knife exercise is part of the Advanced Pilates Mat Series. It requires a lot of core strength and lower back flexibility to do it safely. It needs to be done slowly and with control. I created these modifications to the Jack Knife, I teach these in my classes because I'm working with older people and people with injuries. These modifications turn the Jack Knife into a beginners/intermediate exercise and make it much more accessible for mixed ability group classes.

20 views0 comments

Boat Pose - Variations for Extra Core Strength Workout

pilatesbirmingham

Nov 11, 2020
1 min

Boat Pose - Variations for Extra Core Strength Workout

In this video I'm taking the classic Boat Pose and adding a couple of variations for an extra core workout. Boat Pose is wonderful for strengthening the abdominals and spine, these variations will also work deep into the hip flexors and quads. These versions of the Boat Pose are not suitable if you have a slipped disc or lower back pain. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain r

8 views0 comments

How to Stabilise a Lumbar Lordosis - Exercises for Lower Back Pain

pilatesbirmingham

Oct 28, 2020
1 min

How to Stabilise a Lumbar Lordosis - Exercises for Lower Back Pain

In this video you will learn how to stabilise a Lumbar Lordosis (accentuated lower back curve and anterior pelvic tilt). A Lumbar Lordosis can be caused by tight Iliopsoas muscles and a lack of control in the lower abdominals. These exercises demonstrate how to strengthen the lower abdominals and lengthen the iliopsoas in order to posteriorly tilt the pelvis and increase the space between the lumbar vertebrae. Practiced regularly this exercise will return the lower back and p

6 views0 comments

Rec Check / Tummy Check - How to Measure your Diastasis Recti / Abdominal Separation

pilatesbirmingham

Oct 21, 2020
1 min

Rec Check / Tummy Check - How to Measure your Diastasis Recti / Abdominal Separation

Diastasis Recti is when the six pack muscle separates to make space for your growing baby. In order to get back into exercise post natal you need to check that your muscles have seamed back together again. This video will show you how to measure your abdominal separation and what procedures to follow. There is also a little advice on which exercises to be careful with when you first return to activity post baby. Always take the advice of your GP / consultant on when it's safe

12 views0 comments

Pilates Chest Lift / Sit Up - Pilates Abs Tummy Exercise

pilatesbirmingham

Sep 16, 2020
1 min

Pilates Chest Lift / Sit Up - Pilates Abs Tummy Exercise

The Chest Lift or 'Mini Sit Up' is a beginners Pilates exercise. This movement teaches us to find and engage the abdominal muscles. It helps build strength in the core which can then be transferred to achieving more challenging exercises. This sit up exercise also works the 'C' curve in the spine which helps to strengthen the spine by articulating it bone by bone. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with

12 views0 comments

Pilates Advanced Single Leg Circle

pilatesbirmingham

Aug 26, 2020
1 min

Pilates Advanced Single Leg Circle

The Pilates Single Leg Circle is a wonderful exercise that both mobilises and stabilises the hips at the same time, which is pretty amazing for one exercise. The progression of the Single Leg Circle in this video is for advanced participants, do not do this exercise if you have any injuries. The beginner’s version of this exercise is highly recommended for hip rehabilitation after a hip replacement, there is a link to the beginners exercise at the beginning of this video. I a

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Pilates Knees Side To Side for Lower Back Pain

pilatesbirmingham

Aug 19, 2020
1 min

Pilates Knees Side To Side for Lower Back Pain

This is a wonderful exercise that eases lower back pain by mobilising the spine. Please do not do this exercise if you have Osteoporosis. This exercise helps us to maintain lumbar stability by using the abdominal muscles particularly the obliques and transverse abdominis. It also enables us to activate the upper abdominals so we can feel a connection between the ribcage and the pelvis through a strong stabilisation of the core muscle group. . . . . . . #lucyfilce #pilatesbirm

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How to Do an Advanced Roll Up - Advanced Pilates

pilatesbirmingham

Jul 30, 2020
1 min

How to Do an Advanced Roll Up - Advanced Pilates

The Advanced Pilates Roll Up / Roll Down from seated is a preparation exercise for The Teaser exercise. Only try this version of the Roll Up if you are able to do the Intermediate Roll Up in a controlled manor without using momentum to swing through the movement. For most of us we're used to using the rectus abdominals to do a sit up but this exercise is very different. You will learn to use the transverse abdominis and the multifidus muscles to segment the spine so you get

3 views0 comments

How to Do a Pilates Roll Up - Intermediate Pilates

pilatesbirmingham

Jul 26, 2020
1 min

How to Do a Pilates Roll Up - Intermediate Pilates

The Pilates Roll Up / Roll Down from seated is probably one of the hardest exercises to do when you first start your practice. Even if you're somebody who exercises with other disciplines regularly this exercise can feel impossible! For most of us we're used to using the rectus abdominals to do a sit up but this exercise is very different. You will learn to use the transverse abdominis and the multifidus muscles to segment the spine so you get a rolling action imprinting th

16 views0 comments

How to Do a Pilates Roll Up - Beginners Pilates

pilatesbirmingham

Jul 17, 2020
1 min

How to Do a Pilates Roll Up - Beginners Pilates

The Pilates Roll Up / Roll Down from seated is probably one of the hardest exercises to do when you first start your practice. Even if you're somebody who exercises with other disciplines regularly this exercise can feel impossible! For most of us we're used to using the rectus abdominals to do a sit up but this exercise is very different. You will learn to use the transverse abdominis and the multifidus muscles to segment the spine so you get a rolling action imprinting th

3 views0 comments

Best 15 Minute Abs Workout For A Flat Stomach - Advanced Core Pilates

pilatesbirmingham

Jul 7, 2020
1 min

Best 15 Minute Abs Workout For A Flat Stomach - Advanced Core Pilates

Five Advanced Pilates exercises for working the Transverse Abdominis, Rectus Abdominis and Oblique muscles. These exercises are not suitable if you have any spinal or hip injuries. These exercises will tone the stomach but reducing fat in this area can only happen in conjuction with a good diet and regular cardio exercise. The exercises in the video are: 1. Plank 2. Leg Extensions from seated 3. Double Leg Lower 4. Supine Criss Cross 5. Oblique Lift I am currently offering

10 views0 comments

Top 4 Pilates Pelvic Floor Exercises

pilatesbirmingham

Jun 16, 2020
1 min

Top 4 Pilates Pelvic Floor Exercises

These four exercises are suitable for strengthening a weakened pelvic floor. These exercises are not suitable if you have a prolapsed pelvic floor. The four exercises include; Supine Pelvic Tilt, Supine Oblique Rotation, Supine Hip Abduction and Supine Leg Extensions. Do seek advice from your consultants before taking on any new exercises. I am currently offering online Pilates classes and online Pilates Personal Training via Zoom. I can help with injury rehabilitation, pain

6 views0 comments