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

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

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
13 views0 comments

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

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
15 views0 comments

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

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

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

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

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

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

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

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
14 views0 comments

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
4 views0 comments

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

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

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

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

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
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