All about Pilates & bounti's POUNCE Programme
What is the bounti POUNCE Programme?
Introducing another amazing launch from the bounti team – the POUNCE Programme! POUNCE is ‘Pilates’ with a ‘bounce’ – your perfect mix of rebounding and Pilates. Instructor, Kendra Blake, takes you on a 12-week journey that combines the two exercise modalities in a way she’s exceptionally passionate about.
POUNCE has a very different look and feel from the other bounti programmes – it was shot from Kendra’s home in the United Kingdom, during lockdown in Winter. Kendra authentically demonstrates that this programme can be done from the comfort of your own home, regardless of the weather, and with minimal space.
The aim of this programme is to introduce the 10 core principles of Pilates. By the end, you should be able to combine the principles and repertoire of Pilates into your rebounding routine to compliment a full body, low-impact and restorative workout.
This low-intensity training (LIT) modality focuses primarily on strength and control, so it’s suitable for beginner right through to advanced fitness levels. It’s also the perfect programme to do in conjunction with our other higher-intensity programmes on your active rest days, or when you need a bit of a break from all of that hectic cardio!
Over the course of 12 weeks (although you have access for 20 weeks), you will focus on 1 core Pilates principle per week, with 3 sessions per week. You’ll start off using body weight, but as the weeks progress, Kendra will add complexity by using accessories like:
- Hexagonal dumbbells
- Small Pilates ball
- Body bar
- Long foam roller
- Silicone wrist and ankle weights
- Infinity loop resistance bands
- An age-old favourite of many Pilates enthusiasts – the magic ring
Kendra starts off the programme with a week that focuses on alignment specifically, and ends with an integration of all the principles into a full Pilates workout on the rebounder.
This means that every week, you’ll progress, not only from one principle to the next, but also in complexity and intensity. The aim is to create a full-body, holistic workout by the end! POUNCE works the whole body in synergy, which is how we should all be moving on a daily basis.
WATCH: For more on the bounti POUNCE Programme
WATCH: Screen recording of the bounti POUNCE Programme:
What is Pilates?
Pilates is a challenging, low-impact, low-intensity exercise method that balances strength with mobility, aligns the body, fine-tunes movement patterns and strengthens the deeper muscles of the core. In simpler words, this well-established and popular form of training focuses on strengthening the body, with emphasis on the core.
Pilates aligns your entire body’s overall structure and supports its joints. Moves that seem simple can be deceptively challenging and incredibly effective when done correctly and with good form.
The primary aspect of Pilates is balancing strength with mobility and flexibility. It assists in movement and breath work, with increased freedom and power and less pain, aligns the body and fine-tunes movement.
What's the History of Pilates?
The discipline of Pilates was created a century ago by German-born Joseph H. Pilates. As an often-sick child, suffering with asthma and rickets, he grew up obsessed with the notion of a perfect body. He sought a discipline to combine the physique of the ancient Greeks with the meditative strength of the East.
From this, he coined a system of exercise – that required intense concentration and centred on a strong abdomen, deep stretching and focused breathing – that he termed “Contrology”. As an incredible physical testament to “Contrology”, Joseph Pilates became a boxer, diver, skier, gymnast and yogi.
Pilates went on to teach “Contrology” to wounded English soldiers during World War I, using springs he removed from their hospital beds to assist them. He developed techniques using this makeshift equipment to increase their range of motion.
Pilates emigrated to the United States in 1926, where he first taught his method to boxers, and later, ballet dancers, until the rest of the world eventually caught on. Today, this exercise method is among the most popular out there, and termed “Pilates”.
What are the benefits of Pilates?
If you’ve been following bounti closely, by now, you should have a basic understanding of the benefits of rebounding. However, if you’ve never done Pilates, your understanding of its benefits could probably use a little refresher.
It increases core strength
Pilates is probably most famously known for its emphasis on the core, which is the centre of the body from which all movement stems. It is the centre of all abdominal strength and support.
Pilates improves the strength and function of the core, with core strength being a key factor in decreasing back and hip pain and decreasing pelvic floor dysfunction.
It improves posture
Our parents and teachers were definitely onto something when they scolded us to stop slouching, and sit up straight.
Poor posture can cause:
- Weak, imbalanced muscles
- Shoulder pain
- Back pain
Pilates focuses on improving the body’s full alignment, bettering one’s ideal range of motion at the joints, and balancing all opposing muscles.
It decreases pain & prevents injury
Pilates targets the deeper abdominal muscles and pelvic floor to both contract and release — a true sign of strength. These muscles work to lift and support the organs and protect and stabilise the back.
Pilates balances the muscles of the body so that they are neither loose and weak nor tight and rigid. Muscles that are too loose and weak, or too tight and rigid, can make the body more susceptible to injury.
Furthermore, Pilates focuses on developing strength that’s dynamic, which means you are better able to support and stabilise your joints while moving.
It increases energy
By focusing on breath, Pilates improves your cardiorespiratory capacity. This stimulates your feel-good hormones, oxygen flow, and blood circulation.
Pilates achieves all of this and, due to the fact that it’s low-intensity, it rarely leaves you feeling fatigued. Instead, it gives you a big boost of energy. Yay!
It enhances bodily awareness
Similarly to yoga, Pilates places huge focus on the mind-body connection. In doing this, it enhances proprioception, or body awareness. One’s ability to focus one’s bodily sensations heightens your awareness of comfort or pain, your emotions, and your surrounding environment.
With improved proprioception, your body is able to respond to stimuli better, which can prevent injuries and falls.
Better bodily awareness may even help you prevent overeating, as you’ll be more in tune with your body’s hunger signals. When you're cooking or even brushing your teeth, the Pilates lessons come through as a reminder to pull your stomach in and pull your shoulders down. It teaches you to train your mind and build symmetry and coordination in the body.
It decreases stress
The inward focus and breath work from Pilates can regulate the nervous system. This can take you out of fight-or-flight mode, lower cortisol, and decrease your stress levels over time.
Exercise of any sort offers that magical elixir of endorphins. However, studies that specifically investigated the mood-boosting benefits of Pilates found that subjects experienced reduced anxiety, fatigue, and depressive symptoms, and a release of negative thought patterns.
It improves flexibility & mobility
Firstly, let’s define the difference between flexibility and mobility:
Flexibility can be defined as the amount of passive stretch in a muscle, whereas mobility is the range of motion in a joint. Optimal mobility requires a balance of flexibility and strength.
Pilates involves smooth transitions between precise and slow, controlled movements. Instead of stretching after a strengthening exercise, most Pilates exercises are a combination of the two, which improves strength, flexibility, balance and mobility.
A flexible muscle is a strong muscle. A hard muscle may feel and look good, but you need flexibility and balance to allow your body to function properly.
Check out Tertia D.’s bounti Stretch Programme, which you can do in conjunction to your bounti POUNCE Programme, to further improve your flexibility and mobility.
It boosts your immunity
Research shows that Pilates helps boost immune system functioning, especially in elderly adults.
While much research has been done on older adults, findings suggest all ages and stages can experience an immune boost through Pilates, mainly because of improved circulation.
A good immune system is a function of properly flowing blood and lymph — both of which are boosted by Pilates and rebounding.
It improves cognitive functioning
Pilates benefits your cognition as it assists in the development of new neurons, increases blood flow to the brain and increases neurotransmitters, as well as the longevity of the neurons that are responsible for learning memory and executive thinking.
It strengthens your bones
The current, and unfortunate, lifestyle trend of more sitting and less moving, is detrimental to our health and our bone density.
Strong bone density prevents osteoporosis and osteoarthritis. Studies have shown that Pilates is not only effective in increasing the quality of life and relieving pain, but also in increasing bone density!
It aids in weight loss
Pilates can change your shape through toning. Its emphasis on alignment and improving posture make the modality famous for working the body from the inside, out. Due to this, Pilates can give you the appearance of being taller and slimmer.
Pilates can also support weight loss goals through its mind-body connection. Pilates also assists in weight-loss efforts through aiding in the regulation of the nervous system to decrease stress levels, increase body awareness, and increase motivation.
Pilates in conjunction with rebounding can further promote weight loss.
The Bottom Line
ALL movement is medicine, provided that it heals, and doesn’t harm! SO, taking the beautiful form of movement, that is Pilates, and combining it with the life-changing benefits of rebounding was a no-brainer, as we continue to explore innovative and exciting ways to use rebounding for every iteration of movement.
So… whether you’re a rebounding fanatic looking to expand your field of practice, a Pilates enthusiast looking for an alternative modality that incorporates your passion, or a newbie to both just looking to try something new, bounti POUNCE is the perfect programme for you!