The positive effects of Pilates on the body, mind, and soul have been proven for centuries. Sometimes, however, it is hard to dedicate the time and energy necessary to perform it, especially when attempting to juggle the demands of busy London life. Natalie Ziegler, the Pilates instructor at Core the Studio, is here to help. 

She understands that busy lives can get in the way of your best intentions and has learned a few things over her years of being an instructor to help.  

Says Zeigler ‘my clients spend their working day sitting down, which can be extremely detrimental to their health.  sitting down for prolonged periods of time has been related to both high blood pressure and obesity. Over the course of the day, sitting in front of a computer can lead our bodies to tighten and our backs to ache. To remedy this, I try to give my clients as many pointers as possible to help them throughout the working day.  Dubbed office Pilates, I teach my clients a range of helpful moves that can be practiced at their desk, secretly and without disturbing co-workers.’.

1.  Core Breathing
Pilates always starts with your core.  To find your core form a triangle with your hands, placing your thumbs on your belly button.  The area within the triangle is your core. Whilst sitting, work on finding your best posture.  Inhale and let your torso expand with air, like a balloon.  As you exhale, press the air out of your stomach and torso, concentrating on pulling your stomach in towards your spine.

 2.  Neck Flexing
Sit up tall in your chair and place your head in your hands, Curl your head backwards into your arms, exhale and twist gently towards the right side.  Pause at a depth of your twist where you can still breath deep and full and gaze over the right shoulder.  After 2 minutes repeat on the left-hand side.  

3.  Back Bend
Move your body towards the front end of your chair.  Ground the soles of your feet on the floor, which will help prepare the lengthening of your spine.  Inhale deeply and place both hands, palms facing down, behind your back.  Now gently begin to push your body forward.   Lower the shoulders and softly relax your head towards the back of the chair.  This is an adaption of the bridge pose, it is renowned for stimulating abdominal organs to regulate metabolism and improve digestion.  

4.  Shoulder Circles
Sit upright in your chair.  Circle the shoulders back and forth for 5 reps.  The slower you go the more tension you will release.

5.  Chin Tilt
Sit with as much space between your ears and shoulders as possible.  Gently nod your chin down towards your chest, as if you are trying to hold an orange between your chin and chest.
Repeat several times without curling your shoulders or upper-back.