Shanti-Som Wellbeing Retreat pilates workout
06.05.2022
Pilates

The Complete Guide to a Pilates Workout


A Pilates workout is all about slow, controlled movements—but its fitness and health rewards are supercharged. Whether you go for a class on a mat, use gravity for resistance like Aerial Pilates, choose a reformer machine or a more contemporary variation with equipment like spring-loaded chairs, you’ll walk away with feel-better benefits on day one.

At Shanti-Som we are one of the few Wellness Retreats that offer a Pilates focused program. We have seen our Pilates classes gaining more popularity as guests immediately feel the benefits of increased muscle strength, tone and improved ‘core’ strength in the abdomen and lower back. This means moving around in day-to-day activities becomes easier and more fluid. Pilates is a more focused physical workout, and a lot of fun, especially as you start to experiment with different equipment that works on muscles you never realised you had!

Our Fitness Coach at Shanti-Som discusses everything you need to know about a Pilates workout, benefits and how it is different to Yoga.

What is the difference between a Yoga and Pilates Workout?

Yoga and Pilates share many qualities and benefits. In fact, many people see these as complementary practices and choose to do both for optimal mental and physical fitness. The major difference between Pilates and Yoga is that in addition to mat work, there can be different exercise machines involved.

Pilates uses fewer, more precise movements in order to achieve the Pilates principles of correct alignment, centering, concentration, control, precision, breathing, and flow. Pilates advocates the core-strengthening benefits of the method to improve posture and balance. Pilates targets the “powerhouse” muscles, which include the glutes, hips, pelvic floor, and lower back. Similar to Yoga, the Pilates Method encourages deep, conscious breathing whilst being a low intensity workout that has extensive benefits for overall improved mobility.

Through repetitive movement, Yoga focuses on flexibility and broad muscle groups while proving to be extremely therapeutic with many mental and physical health benefits. Many types of Yoga involve meditation and deep breathing, which aids in relaxation. The meditative portion of Yoga tends to attract people who are seeking to take it easy and de-stress.

How to Choose between Yoga or Pilates Workout

Depending on your personal goals will determine which practice is best for you.

  1. Pilates exercises are a lot more intense and results may be noticed much quicker than Yoga. Through frequent Pilates exercises, a flatter and firmer stomach may be easier to obtain.
  2. Pilates may be slightly better than Yoga for improving strength, particularly core strength, because it often uses an external stimulus, such as the reformer, whereas yoga uses your own body weight.
  3. Yoga might be the most effective exercise to combat depression or anxiety because it focuses on the mind as well as the body. In Yoga, the breathing exercises help you to achieve relaxation because you have to concentrate on how the breath is being employed. Sending your breath to specific problem areas that are holding stress can help relax these muscle groups in your body.
  4. Yoga is better for building flexibility. The poses are really about stretching your muscles and creating a little bit more space in your body.
  5. If you’re trying to lose weight, how many calories you burn while exercising matters. The calories you burn during Yoga and Pilates will depend on the type you practice.

For example, the American Council on Exercise found 50 minutes of:

  • Hatha yoga burned 144 calories
  • Power yoga burned 237 calories
  • Beginner Pilates burned 175 calories
  • Advanced Pilates burned 254 calories

Shanti-Som Wellbeing Retreat pilates retreat

Pilates Principles

Core strength is the foundation of how Pilates works. Strengthening the core develops stability throughout the entire torso. This is one of the ways Pilates helps many people alleviate back pain.

Trunk stability through core engagement is the most important aspect of Pilates training since it dictates how the body moves, not just in the studio or gym but in daily life. The goal is to create a body that moves with grace, ease, and efficiency. Such a body has to be both strong and flexible, and it has certain qualities of movement, such as being centered and balanced, fluid yet controlled.

There are six principles of Pilates. They summarize the philosophy of the Pilates method and are essential to getting the most out of every exercise:

  • Centering: This is the practice of bringing your awareness to the center of your body—the area between the lower ribs and pubic bone. This central region of the core powers all Pilates exercises.
  • Concentration: By focusing on each exercise with your full attention, you will yield maximum results from each movement.
  • Control: Complete muscular control requires conscious, deliberate movement and is emphasized in every Pilates exercise.
  • Precision: Sustained awareness ensures that each movement is precise. This means the appropriate placement of each body part, and focusing on proper alignment and core engagement.
  • Breath: Joseph Pilates, the founder of Pilates, advocated for using the lungs to strongly pump the air fully in and out of the body. Most Pilates exercises coordinate with the breath since the breath is integral to the method.
  • Flow: Pilates exercises are not meant to be rigid. Fluidity, grace, and ease are applied to every movement. The idea is that the energy of an exercise performed from the central “powerhouse” connects each part of the body to move in a single fluid motion. Pilates equipment such as the reformer is a great indicator of flow since it functions best when a practitioner is performing movements with both precision and fluidity.

What is Reformer Pilates Workout

Reformer Pilates is a form of exercise that shares the principles of centering, concentration, control, precision, breath and flow with traditional mat classes, but is done on a reformer machine.

The machine consists of a seat on a track, attached to springs for resistance and outfitted with ropes and bars for balance and alignment. When performing exercises, the machine keeps the body in the correct position, providing tactile feedback to help us know when we’re in the right spot and hitting the right muscles.

The resistance created by the pulley and spring system can provide a more challenging strength and endurance workout than mat classes. It may also produce visible results sooner — arm, leg, and abdominal muscles can look firmer and defined within a dozen or so regular sessions.

If you are trying to lose weight, Pilates exercises can be done using a Reformer Machine that add cardio to your poses. This can help you to burn additional calories.

 

Who Should do Reformer Pilates?

The Reformer Pilates machine can look a bit overwhelming for beginners. But once you get familiar with how it works we promise you’ll enjoy how it guides your body to feel in control of each movement. In no time you’ll be feeling like an acrobat swinging from the bars like a pro.

Reformer Pilates a great place to start whatever your level of fitness. All the exercises can be progressed and regressed to the individual being taught. This will enable you to be challenged, thus strengthening you in multiple ways and setting you up to achieve your fitness goals.

From rehab clients that needs the support of the springs to enhance their recovery, to desk workers that sit too much and pro athletes. Reformer Pilates is complementary to all lifestyle

Aerial Pilates

Historically, Aerial Arts were exclusively taught within the circus arena. However, more recently, modern circus inspired by Cirque du Soleil has adopted many aerial techniques, which has brought this exquisite art to a larger audience. Aerialists use many different Pilates based methods to train and condition their bodies for gravity-defying circus performances. Aerial Pilates was born because many people loved the fitness benefits of Aerial training without the desire to become an Aerialist.

Aerial Pilates is a fusion of Pilates and Aerial Silks.  Aerial workouts are performed with the assistance of an aerial silk or hammock/swing suspended from the ceiling – but typically only a few inches off the ground. Participants sit, lie, stand, climb and hang from the swing in a variety of poses designed to lengthen and strengthen the body. Although it can be a little bit intimidating to climb into the swing for the first time, these props are constructed out of high-density nylon and intended to support over 1000 pounds.  Strong ropes and carabiners ensure that the swing (and handles, if applicable) are safely secured to the support system of the building and the entire set-up is completely safe

Aerial Pilates is a fun, challenging workout that introduces anti-gravity benefits such as decompression of the spine and joints, increased stretching and elongation and core strength building. Drawing various elements from flexibility training, yoga, strength training as well as aerial arts; it’s not only a fun way to lose weight and stay fit, but also a great training tool for athletes particularly those in need of rehabilitation.

Everyone is different, and some people may be able to gain balance faster than others, however with a little work, most people gain their balance within the first session.  The benefits are worth a bit of perseverance and you’ll leave feeling a sense of wild achievement.

Shanti-Som Wellbeing Retreat Reformer Pilates

Conclusion on Pilates Workout 

We think a combination of Yoga and Pilates movement is a great way to exercise body and mind for a holistic approach to a healthy lifestyle. At Shanti-Som we encourage our guests to try the Reformer Pilates machine as well as Aerial workouts with the guidance of our Fitness Trainer to see how easy and fun it is to use, plus you’ll feel instant results.

If you are interested in a Pilates Retreat please contact us or we can create a bespoke program with a mixture of Yoga and Pilates movement.

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#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #marbellalife #team #grateful #marbslife #hotelhospitalityAll of us go through some rough times. And those times may bring up some issues like frustration, depression or anxiety. We can often feel like things are not going to get better, which is overwhelming. However, if you have the patience, you can overcome any situation. Life tends to move in cycles of ups and downs. 
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This particular Buddha was proudly crafted and shipped directly from Bali 🇮🇩 to Shanti-Som Wellbeing Retreat in Marbella 🇪🇸 It’s a labour of love, and a gorgeous way to enter our doors and start your journey of enlightenment! 
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Originally from Holland, Annemarie has been in Spain together with her husband for 24 years, enjoying the beautiful Andalucía climate and lifestyle. She loves the simple things like being home with her pets, relaxing on her terrace and enjoying nature. 
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#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #marbellalife #team #grateful #marbslife #hotelhospitalityIf you feel stuck right now or overwhelmed, you should try unplugging. Start with a short disconnect and if that doesn’t work, go extreme and embrace a longer period. Here are some ideas from our Wellness Expert on how to disconnect every day:
- Unplug by going on a walk. Move your body and connect your mind to your movement. If that doesn't work, try listening to a podcast. 
- If something feels off, go out into the sunshine and get some fresh air. Lift your face to the sun and just breathe. 
- When you find yourself angry or demotivated, increase how much time you sleep. Rest matters. Sleep more. Mediate more. Or take afternoon naps more.
- If all the tips above don’t help you unplug, that could be a signal it’s time to take a holiday and travel. Reboot yourself with some positive energy and get inspired by a change of scenery. 
Your life will never be the same again after you’ve learned to treat your mind like an electrical appliance and unplug it regularly. Give it a go! 
#mindfulmonday #selfcaretip #burnout #healing #gratitude #selfcare #inspiration #selflove #yogaretreat #positivevibes #energyhealing #quotes #coaching #mentalhealth #personaldevelopment #wellnessretreat #wellnessmarbella #unplugShanti-Som Wellbeing Retreat is a family owned business with personalised care being at the heart and soul of what we do. Intentionally keeping it ‘small’ with only 15 rooms allows us to provide a warm cosy community for those needing a reprieve from their busy daily lives. 
It brings us so much joy to welcome you and walk in this wellness journey together 🌼 
#supportsmallbusiness #family #wellnessretreat #wellbeingescapes #shantisom #shantisomwellbeingretreat #yogaretreat #marbslife #marbellalifestyle #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #marbella #marbs #spainholidayBeatriz is our beauty therapist with the most magical healing hands. She started working at Shanti-Som in 2014 and fell in love with holistic wellness and helping others achieve 'Zen'. She is fascinated by the way we can reach overall health and happiness from the inside out, and genuinely hopes each guest can achieve this. Beatriz is an expert in making our guests feel at ease as their worries are washed away and they transform into a relaxed state. 
Beatriz also has a passion for animals and her family means everything to her 💙
Thank you to Beatriz for making our Wellness Team all the more healing with that soulful ease. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #beautytherapist #spamarbella #marbellalife #grateful #team #marbslife #hotelhospitality"Yes" is such a nice word. It instantly gives a positive emotion and desired connection. The problem with saying 'yes' all the time is we keep adding to our 'mental load', and soon there is a wall between what we actually need to thrive and be happy. 
Saying 'no' is a handy, magic word which can protect you and your boundaries. This can be a really difficult word to say. You might need to practice it slowly. After all, the guilt of saying 'no' could cause you a lot of anxiety. 
How about starting with a stranger, or someone you seldom meet. Step by step drop the 'no' word in with close friends, colleagues, your boss, and finally the toughest ones - your family members. Explain why, and offer alternative solutions. Slowly the scales will tip, and we hope you find yourself saying 'yes' to YOU more than anyone else! 
#mindfulmonday #selfcaretip #burnout #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #quotes #coaching #mentalhealth #personaldevelopment #wellnessretreat #wellnessmarbellaIt’s often best to not over work your  ingredients, especially when you have beautiful fresh produce. 
Here’s our house marinated salmon, accompanied with fresh leaves and citrus fruits. Very simple but very delicious! Bon appetite! 🍋
#healthyfood #freshfood #citrusfresh #marbslife #marbellalifestyle #shantisomwellbeingretreat #marbellarestaurants #wellnessretreat #foodies #healthcoach #simplerecipeAudrey is Shanti-Som's resident Yoga Instructor. To be honest she's a lot more than that to our guests as she guides them on a journey of self discovery and awareness. Audrey believes in a holistic approach to wellness where physical, mental and emotional wellbeing are all connected. She hopes through the practice of Yoga, guests discover the best version of themselves, to live a more peaceful and joyful life, and to find the grace and kindness to be better to others. Audrey's genuine and personable nature sparks a lot of inspiration and motivation in her classes. As she comes up to her 3 year anniversary with Shanti-Som, we would like to say a big thank you to her for helping our guests discover a more happy, calm and confident way of being. 
Audrey loves spending time in nature and when not teaching Yoga she can be found hiking, camping or travelling. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #yogalife #yogateacher #holistichealth #wellnessteam #marbslife #grateful #team #marbellalife #hotelhospitalityBeauty is being exactly who you are. Beauty is believing in yourself and remembering that you are worth it. Beauty is being kind to others and also being kind to yourself. Beauty is being able to give and receive love. Beauty is accepting yourself for who you are and standing tall in that truth. 
It begins by simply being yourself 🌼
#mindfulmonday #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #coaching #personaldevelopment #love #wellnessmarbella #quoteoftheday #wellnessretreatNur will be the one who welcomes you with a big cheerful smile at our Reception. Making our guests feel at home is her love and talent. Nur is a curious and outgoing team member who enjoys meeting guests from all over the world. This taps into her love for travel, exploring new places and cultures. She is passionate about living in the moment, self development and personal growth. Thank you to Nur for her dedication to hospitality and providing a superior guest experience at Shanti-Som. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessteam #wellbeingretreat #grateful #team #retreatspain #marbellalife #travel #hotelhospitalityEvery day is a fresh start. Slow down, let the worries of yesterday go. Today is what matters, and you are in control! 🙌
#mindfulmonday #gratitude #actwithgrace #selfcare #inspiration #tbt #yogaretreat #meditation #positivevibes #peresonaldevelopment #coaching #energyhealing #lifegoals #retreatyourself #wellnessmarbella #marbellalifestyle #quoteoftheday #inspiration #wellnessretreatWelcome to our Yoga Retreat. We encourage you to disconnect from the world and learn to be comfortable ‘just being’ yourself. No social or work pressures as you disappear into a world of movement, relaxation and pampering. Let someone else take care of your meals, schedule and be guided by our Wellness Team. With two Yoga sessions and meditation every day, you will find yourself walking taller, leaner and with more confidence.
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat #marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #yogaholiday #retreatlife #wellnessescapes #luxurywellnesstravel #selfcare 
🎥 @a_touch_of_tinksJuan Antonio has been part of our team since 2013 and is at the heart of our Retreat in the Shanti-Som kitchen as Head Chef. His signature dishes have become staple menu items that repeat guests look forward returning to, time after time. After tasting one of Juan Antonio's meals, you’ll be pleasantly surprised by the heartiness and complexity of flavours, which is contrary to what people believe is served at a Wellness Retreat. In addition to cooking, he loves cinema and music. 
Thank you Juan Antonio for bringing life and joy to 'healthy eating'. 
What are your favorite dishes on our menu?
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #meettheteam #chef #cookingishismusicIt’s Monday again and are you moving at a million miles an hour to get everything done? Trying to please everyone? Often our weeks are tiring and to make our weekends exciting we over stretch our commitments. 
Today we ask you to stop. When we over commit, stay in places we don’t want to be or be around people who diminish our energy we create unnecessary negativity. 

Try for this week, just do YOU! Do the things that make YOU happy! 💫

If you struggle with this, what is stopping you from saying ‘no’ to the things you don’t want to do? Leave a comment 👇 
#mindfulmonday #selfcare #doyou #behappy #inspiration #tbt #yogaretreat #doyoga #meditation #positivevibes #energyhealing #personaldevelopment #coaching #lifegoals #retreatyourself #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingFinally #friyay! 
Have a RELAXED WEEKEND, TAKE CARE of you, get enough ME-TIME and keep in mind that there well be ONE HOUR EXTRA on sunday with time-change for those living in CET! ⏱️

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #weekend #timechange #relaxOur next member on #teamthursday is someone who acts more likely behind the scene: VALENTINA TUDOSE - most of the people know her as „Tina“. 

She is one of our lovely fairies from the housekeeping team who ensure that our guests find everything in perfect order and cleanliness, so they are able to concentrate entirely on themselves, their process and their relaxation. ✨

Tina says that she loves to be in nature and when she came to Shanti-Som in 2016 for the very first time the first thing she thought: Oh wow, that nature here! After 6 years she is still grateful every day when she comes up to work or looks out of a window that she can work in such a lovely place. 

Thank you Tina for your work! We are so happy to have such a warm-hearted person on our team 🙏🏼

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #housekeeping #teamwork #naturelover #natureNATURE IS THE PUREST PORTAL 
TO INNER PEACE: ‘SHANTI‘. ✨ 
- Angie Weiland Crosby -

Lucky us, that our small sanctuary is deeply rooted in lush, flourishing nature to make it even easier for you to walk on the path towards your own ‘Shanti‘.

We can’t wait to welcome you here and guide you! 🙏🏼

#innerpeace #nature #shanti #healing #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWe think, that you can count the total amount of rain days here in Andalusia on both of your hands.
BUT if it rains, we see it as natural refill for brand new SHANTI-SOM bottles. 😉💦
On the other 355 days with ☀️ you can refill your bottle at one of several dispenser around our hotel for free. 
And the best thing: when you stay 5 nights or more, you get the bottle for free! 
That is what we call a #sustainablesunday 
- we hope, you have a relaxed one! 🧘🏽

#sustainability #refill #refillyourbottle #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingOur next team member on #teamthursday is JUAN ARANA TORRES, one of our lovely hosts in the restaurant. 
With a never fading smile, Juan serves at Shanti-Som since 2017 already. If he can not be with his Shanti-Som family and bringing his passion in serving you your favorite dish, he loves to be with his own family most. Especially with his little daughter. 
We appreciate your warm-hearted service for all of our guests, Juan!

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #teammember #stafflove #appreciationJUST SOUND ON: Get your daily dose of SHANTI here by listening to nature and water for only a couple of seconds. 
💧🌴
And soak in a little bit of Andalusian sun rays… ☀️
Have a lovely day! 💙

 #shanti #getshanti #relax #relaxation #soundon #healingenergy #heamingvibrations #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWhat we mean when we talk about our 
„HIDDEN SANCTUARY DEEP IN NATURE“.

When you enter our gate you will immediately feel a glimpse of your „SHANTI“, your INNER PEACE, because the nature around us gives us access to our very own nature. 

Can you feel it? 🌴☀️🌿

What is the most important thing for you to find your SHANTI? ☮️

#innerpeace #shanti #truenature 
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing

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