Pilates Training Washington DC

Pilates training is a form of exercise that engages the mind and strengthens the body, especially the core. Pilates focuses on quality movements that lead to a feeling of invigoration after a session. Growing in popularity, pilates classes are offered by certified pilates instructors at many studios and gyms. Here you find more information about pilates as well as local pilates studios and certified pilates instructors.

Washington Snap Fitness
1111 Congress St.
Washington, DC
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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Arlington Snap Fitness
15th St. S. & So. Fern St.
Arlington, VA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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Arlington Snap Fitness
Wilson Blvd & N Randolph St
Arlington, VA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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Alexandria-Old Town Snap Fitness
(703) 299-9499
1315 King Street
Alexandria, VA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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Greenbelt Bally Total Fitness
7415 Greenbelt Rd
Greenbelt, MD
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Martial Arts, Parking, Personal Training, Pilates, Pool, Raquetball, Reaction Cycling, Sauna, Whirl Pool, Yoga

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L Street Bally Total Fitness
2000 L St NW
Washington, DC
Programs & Services
Bilingual staff, Cardio Equipment, Group Exercise Studio, Massage, Parking, Personal Training, Pilates, Reaction Cycling, Sauna, Yoga

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Pentagon Square Bally Total Fitness
1201 S Joyce St
Arlington, VA
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Parking, Personal Training, Pilates, Sauna, Yoga

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Belcrest Bally Total Fitness
2970 Belcrest Center Dr #202
Hyattsville, MD
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Martial Arts, Parking, Personal Training, Pilates, Pool, Reaction Cycling, Sauna, Steam Room, Whirl Pool, Yoga

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Balance Pilates & Yoga Studio
(301) 231-7712
8411 Battery Ln
Bethesda, MD
 
Wheaton II Bally Total Fitness
11010 Veirs Mill Rd
Silver Spring, MD
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Parking, Personal Training, Pilates, Pool, Reaction Cycling, Sauna, Steam Room, Whirl Pool, Yoga

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Pilates for Runners: The Basics

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By Pat Guyton

Sooner or later someone is going to run into your studio, looking for information that will improve speed, endurance and efficient breathing. They may or may not understand how Pilates can complement running. Whether the student is a competitive athlete or an individual who runs for health and fitness, distance and speed become much easier and less stressful on the body if a runner is free from pain and injury. A requirement for any sport or exercise program involves the development of a comprehensive exercise program that works all of the muscles in every range of motion. As a teacher, you are instrumental not only in introducing the exercise technique, but in the development of the individual program. If the runner can gain some immediate results, they will have the optimum motivation to continue Pilates work.

It is a good idea to understand the psychology of runners when they come to Pilates. Most of them simply tied on shoes and started to run, but did not consider learning how.

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Pilates for Golfers

By Barbara Wintroub

Pilates for golfersIn the past, because golfers were not considered high-performance athletes, maintaining a base level of fitness wasn’t emphasized. However, studies show that golf-related injuries affect a surprising 60 percent of all amateur golfers (Horowitz, 1999). What’s worse, golf injuries prematurely end the careers of a shocking 50 percent of all professional golfers, often forcing them into early retirement (Metz 1999). But the new generation of golfers, led by Tiger Woods, is proving that adopting the right golf-specific fitness routine can not only improve a player’s game, it can also keep them swinging through the longest par 5’s well into old age.

Golf, like most sports, is about man versus physics. Players compete against gravity in a three-dimensional, unstable environment. In order to prevent injuries and improve swings, the exercises in a well-designed fitness program must directly enhance the golfers’ ability to keep their center of gravity (upper body) aligned over their base of support (feet and legs). Machine-based fitness programs—which function by strengthening muscles in isolation—do not contribute significantly to improved athletic function. When you swing a club, the brain recruits groups of muscles, coordinating them in unique sequences like a conductor leading an orchestra. Integrated Pilates training parallels how the body functions when playing a sport.

Golf and Pilates share the same basic principles, requiring flexibility, rotation and core and gluteal strength. For golfers looking to stay healthy on the greens, Pilates is the ideal golfing partner. While the golf-pro may help correct swings and take strokes off a player’s game, the Pilates specialist can improve a golfer’s performance, stamina and stability. These changes can help clients drive the ball farther and avoid the sand-trap of fatigue and injury.

When I work with golfers, I use the following exercises to correct imbalances and strengthen muscular function and coordination. Because golf is a very one-sided sport, it’s important to identify these imbalances early on in a training program. Often the strengths and weaknesses are readily apparent and almost exaggerated.

Pilates exercise- Bridging with Leg ExtensionBridging with Leg Extension
Strong glutes are important for a golfers balance.  They can keep golfers from swaying from side to side during a stroke’s backswing and follow-through, which move the body away from the ball and make it harder to impact the ball in a consistent way. For players who spend their days sitting in an office or driving, the glutes are often soft and spongy. This exercise can quickly identify weak glutes and highlight imbalances in strength.

Pilates exercise- Kneeling Rotations

 Kneeling Rotations
This Magic Circle exercise reveals much about the way a student moves when swinging a golf club. Many golfers cannot rotate from the mid-section so they turn, instead, by moving their shoulders and their sc...

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Taylor-made Abdominal Exercises

Power Pilates-trained instructor, Taylor PhillipsLooking for some abdominal exercise inspiration? Between packed teaching schedules and clients with roving attention spans, who among us isn’t! We asked Taylor Phillips, a Power Pilates –trained instructor who recently joined Equinox Fitness Clubs as a senior trainer, to share her five favorite ab-busters. Try these moves on your clients, or let her variations inspire you to create a few new moves of your own.

1.  The Hundred:  Begin vigorously pumping arms to 5-count inhale, 5-count exhale, as in the traditional Hundred.  For last 30 counts, slowly lift arms with resistance to ceiling on inhale, slowly lower arms to hips on exhale. Take 5-counts to lift, 5-counts to lower.

2. Roll-up with Hamstring Pull: Start seated, holding 3-lb weights folded across the chest in genie arms. Round the spine into C-curve reaching tailbone to heels.  Focus on anchoring abs from 2-inches below navel and slowly draw the heels to hips 5 times, sliding the feet in and out, without moving torso.  Roll down another 3-inches, anchoring from navel, and slowly drawing the heels in and out 4 times. Roll down 3-inches further, still anchoring 2-inches above the navel, and slowly draw heels in and out 3 times. For the ultimate challenge, continue to roll down for two more increments, drawing the feet in 2 times, then 1 time, respectively, until the shoulders hover just above mat.

3.  Bicycle with Roll-up Roll-down:
Start lying on the mat with 3-lb weights in the hands. Curl the head and shoulders up, folding the arms and weights across the chest in genie arms. Bring the legs to a tabletop position. Begin to bicycle the legs forward, making circles so big that the toes almost drag on the floor. Draw the abs in deeply and, as you pedal, roll up to a seated position. Stop with the torso in a Teaser-like position with the head slightly curled forward. Reverse the direction of the pedaling and slowly lower back down to tips of shoulders. Repeat 3 times.

4.  Lower-Lift with Leg Cross:  Start lying on the mat with the legs extended toward the ceiling, feet in Pilates stance. With 3-lb dumbbells in hand, curl the head and shoulders off mat and extend the arms toward the ceiling, weight heads knocked together to stabilize arms. Slowly lower the legs to 45 degrees. With control, lift legs back up to ceiling, keeping hips anchored on mat. Repeat 3 times. Next, cross right ankle over left, inner-thighs pressed strongly together, and slowly lower and lift 3 times. Cross the left ankle over the right, squeezing the legs together, and repeat 3 times.

5.  Oblique Warm-up:  Start seated. Round spine into a C-curve and lift the legs so the heels are at knee level and legs are floating in a diamond shape (heels are together, knees shoulder-distance apart). Fold the arms across the body in a genie position (easier) or place hands behind head, placing one palm over the other hand. Twist at the waist to turn the t...

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