Beating the Summer Bloat
As the weather warms up, our routines tend to shift — think longer lunches, spontaneous drinks in the sun, BBQs, holidays, and eating out more often. While all that socialising is great for the mood, it can also lead to the dreaded “summer bloat” thanks to richer foods, extra alcohol, dehydration, and disrupted routines. Pilates can help counteract that sluggish, uncomfortable feeling by encouraging gentle movement through the digestive system, improving circulation, activating the deep core muscles, and reducing stress levels that can also impact digestion. Even a short daily flow can leave you feeling lighter, stronger, and more energised throughout the season. Why not incorporate this short 5 minute Pilates flow routine into your month of July…
This quick sequence is designed to gently wake up your core, improve circulation through the abdomen, and support digestion without feeling overly intense.
5-Minute Pilates Flow for Digestion & Core Strength
Minute 1 — Cat-Cow Warm-Up
4
40 seconds
Move slowly between arching and rounding the spine.
Inhale as you open the chest.
Exhale as you draw the belly inward.
20 seconds
Sit back briefly into a child’s pose or neutral kneeling position.
Minute 2 — Pelvic Curl (Bridge)
4
45 seconds
Roll the hips up slowly.
Pause at the top for one breath.
Lower down with control.
15 seconds
Hug knees gently into chest.
Minute 3 — Single Leg Stretch
6
45 seconds
Alternate legs smoothly.
Keep shoulders relaxed.
Exhale with each switch.
15 seconds
Rest head and feet down.
Modification: Keep your head on the mat if your neck gets tired.
Minute 4 — Spine Twist + Saw Combo
4
30 seconds — Spine Twist
Sit tall and rotate side to side gently.
30 seconds — Saw
Add the forward reach across the body.
Focus on length rather than depth.
Minute 5 — Gentle Cool Down
4
30 seconds
Hug knees into chest and breathe deeply.
30 seconds
Drop knees side to side in a gentle spinal twist.
Breathing Focus
Try this simple rhythm throughout the flow:
Inhale: expand ribs and belly softly
Exhale: engage the core gently inward
Practicing this sequence once daily — especially in the morning or after a walk — can help support both posture and digestive comfort.
Subscriber Props Packs
From September onwards there will be a change for Subscribers and hopefully a welcomed one! As more clients are taking advantage of class swaps, I feel going forward it would be helpful for you to be in charge of your own props bag alongside your mats. I will provide all current Subscribers with these and only ask that they be returned to me if and when you decide to no longer be part of Mypilatesflow.
This will also be beneficial for Subscribers to use at home inbetween classes working with my APP and for provided video sessions when I’m away.
Thank you
A big thank you to those that completed the end of Term Survey about our lessons together- very much appreciated! As a one woman band- all the help I can get to aid me in successful planning is great! All your ideas and thoughts will assist me going forward with what you enjoy and find useful physically each week. Revised plans will be put in place for the Autumn Term.
Contingency Plan
Yesterday- I contacted all Subscribers about a Plan B for during extreme heat conditions. Click below to read this if missed. I wish to be able to offer Pilates classes whatever the weather! Class 1 on Wednesday has now been reserved and Class 1 on a Tuesday- still a few spaces left for remaining 4 classes on offer…
As the majority of you know- I’ve been on a six month health campaign and have managed to eliminate sugar out of my daily diet and for the most part processed food. Not going to lie it was really tough in the first 6 weeks and needed total discipline over motivation-lol! I’m feeling happy with my progress at what I call a new way of life rather than a diet.
I listened to a podcast with Dr. Gabrielle Lyon prior to my journey and absolutely loved delving into her research and tried and tested methods. For those that are interested - would whole heartedly recommend reading her book- full of ideas other than just pure exercise and food habits. Gets you to take a deep look within at how to form habits for you as a person- connects you to your ‘WHY’…
A fascinating listen!
Thought I’d add an extra recommendation for over the Summer for you! I found this really interesting, especially as an IBS sufferer…
What Dr. Spiegel reveals will challenge the way you think about your body and, more importantly, give you a completely new, practical way to start feeling better immediately. And it may give you the words and the insight you’ve been missing to help your aging parents and other loved ones finally start feeling better, too. By the end of this episode, you’ll understand: -Why a “bendy” pinky might be a clue to what’s going on in your gut -10 foods that boost serotonin production in your body -The most effective treatment for IBS - and it’s probably not what you’ve tried -A quick way to notice how the force of gravity is showing up in your body -How to make yourself taller in just a few minutes -Why standing on one leg is linked to a longer life -How a weighted vest can change your posture almost immediately -A surprising reason rollercoasters feel unbearable for some people -What “gravity management” looks like in real life -One small habit that can improve how your body handles gravity
APP update
I have added a couple of Flow sequences to the APP for Circuit classes. I’ve also added some fun foot exercises using the yoga blocks. Drop me a line if you are a new Subscriber and need the log in password.
August Studio Classes
121 classes will take place in the last 3 three weeks of August alongside the 3 additional Classic Mat with Props classes for Trios- looking forward to welcoming the Summer clients for these action packed sessions!
Home Studio Sharing
I am so happy to be able to share this work by two of my regular weekly clients. Thank you ladies for your commitment and enthusiasm for all of the Studio apparatus. Your dedication and focus each session is inspiring!
Booking System
This week I will be updating the Booking System and entering all Subscribers in for the Autumn Term. As always if your circumstances have changed and you no longer wish to retain your space- please reach out and let me know.
Pay As You Go spaces will be available to book from September onwards in the 4 available Public Group classes in Didcot. If you are interested in either 121 Reformer or Circuits then please drop me a line. These sessions take place on a Monday/Tuesday and Thursday.
The next Blog post will be on the 1st September with dates/news for the Autumn Term. The last session of this Term is 30th July. All Subscriptions will be on pause during August. We start back on Tuesday 1st September.
Wishing you all a lovely July ahead and looking forward to our end of Term Social at the Ivy in Oxford at the end of the month.
Thank you for moving alongside me each and every week x
To All Subscribers
I will be updating the Booking System for September to December mid July. If you do not wish to retain your space for the Autumn Term then please drop me a line. PAY AS YOU GO spaces will be available to book from the end of July. All Public classes will be on pause as always during the month of Augu