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Centr Align is live! 🥳 Join @trinskyyoga and myself for four weeks of fun with special guest appearances from @bobbydazzler84 & @zocobodypro 💥💥 We’re offering two PILATES and two YOGA sessions each week to help you gain confidence as well as build strength and flexibility. ✨ Available from today on @centrfit ❤️💦🤩😍🙌🏽 . @runningbare83 @lululemon @nimbleactivewear . #pilates #yoga #centr #traincentr https://www.instagram.com/p/COHFAryJn6A/?igshid=y879uy2puz70

Stretch ➕ Strength! Here are three hip mobility exercises I’ve been working on. 🙆🏻‍♀️ I hope you’re all having a great week! ✨ #pilates #pilatesinstructor #pilatesinspiration #noequipmentworkout #homeworkout #yoga #yogaflows #flexibilitytraining #pilatesfitness #pilatesstrong #workout #plankchallenge #stretch #strength #balance #goldcoast https://www.instagram.com/p/CN8Tx-dpDW3/?igshid=1wz2xv4bobfe8

Have a ball! Core muscles serve as both movers and stabilisers. Working on a stability ball is one of my FAVOURITE ways to challenge both. ✨ What’s even more of a challenge is doing these near a body of water.. what could go wrong?! 🤦🏻‍♀️ Exercises: ⏬ 1️⃣ Pike to Shoulder Stand 2️⃣ Reverse Lunge with Rotation 3️⃣ Thigh Stretch Aim for three rounds of these exercises - 8/10 repetitions of each. 😉 Have fun and let me know how you go! :) 🤗 #pilates #pilatestvabchallenge #pilatestravels #pilatesinstructor #pilatesinspiration #stability #stabilitytraining #stabilityball #fitness #fitnessmotivation #yoga #dance #havefun #behappy #goldcoast (at Gold Coast, Queensland) https://www.instagram.com/p/CNvgQfIJ-bk/?igshid=1oj8d122ex1dw

Who else works with their partner? 🙋🏻‍♀️ Breaker and I had fun (most of the time 😆🥴) filming over 20 original workouts for our soon to be launching website! We’ve structured and programmed each workout around how we personally love to train and keep fit. After over 20+ years of Pilates practice we’ve found that this method of training is the most effective for us (and our clients)! Within each session there are options to modify or progress each exercise to cater for all levels of fitness. As you can see, Breaker really likes taking advice and LOVES to be in front of the camera! 😀 He is particularly good at spacing himself to be in the right place at the right time. You can’t teach that. 🍑 #love #happywifehappylife #pilates #pilatesinstructor #homeworkout #noequipmentworkout #stretch #strength #balance (at Gold Coast, Queensland) https://www.instagram.com/p/CNlHfwXJLTV/?igshid=w0xlknktngkt

Leg Strength➕Stability routine to start the week! 💦 Exercises list: ⬇️ 1️⃣ Drinking Bird🦩 🔍Muscle Focus: Hamstrings (stretch & strength) ✖️5/10 per leg, being mindful of alignment 😉 2️⃣ Pistol Squat with a twist 🔍Muscle focus: Quads/glutes 🍑 ✖️Have fun with this one and do what you can!! Build up gradually to lowering all the way down. I try to do 3/5 on each leg 3️⃣ Curtsy Lunge/Knee Raise combo (my favourite) 🔍Muscle focus: Hamstrings, glutes & quadriceps ✖️10/15 per leg 4️⃣ Rolling Single Leg Balance + leg raise 🔍Muscle focus: Abdominal control/knee and ankle stability + hip flexor/quadricep strength ✖️Aim for 5 each leg and slow your roll 🎲 5️⃣ Hamstring Stretch + rotation 🔍Muscle focus: Hamstrings, external/internal obliques Have fun & let me know how you go! ❤️❤️❤️ #pilates #stretch #balance #pilatesinstructor #homeworkout #noequipmentworkout #bodyweighttraining #bodyweightexercises #yoga #yogapractice #pilatesfitness #fitness #fitmom #goldcoast (at Gold Coast, Queensland) https://www.instagram.com/p/CNTIo-uplTg/?igshid=g2yx2mjod65b

New week, new workout! 💃🏻 I’ve been challenging myself by getting off the Pilates equipment and back to the (very unforgiving 😆) mat. Here are four exercises to try. :) ⬇️⬇️⬇️⬇️ 1️⃣ Yoga inspired Happy Baby + Rollover Combo ✖️ Focus: Hips, shoulders, abdominals + hamstrings - Aim to do 5/10 slowly whilst being mindful of spinal articulation. 2️⃣ Front Support + Side Reach Combo ✖️ Focus: Shoulder stability, arm and wrist strength as well as stretching the side body. - 5/8 on both sides 3️⃣ Down Dog + Tricep Extension ✖️Focus: Strength through shoulders and triceps, length through the hamstrings and calves. - 8/10 repetitions 3️⃣ Three Point Hover + Leg Sweep ✖️Benefits: Improves body balance, posture, core stability and hip mobility. - Aim for 5/10 each side Wearing @toesox 💕 Have fun & happy Monday from the GC! 💦💦💦💦 . . #pilates #pilatesinstructor #yoga #yogapractice #stretch #homeworkout #bodyweightworkout #toesox #dance #stretch #movement #balance #havefun #behealthy #goldcoast https://www.instagram.com/p/CMuGOqjpgSi/?igshid=nutbqfydashn

Rounding off a busy week of teaching with a mixture of these balance, flexibility and mobility exercises for my self practice! I’m forever working on my push-up strength as well as coordination/placement in side supports. ✨ Exercises: ⬇️ 1️⃣ Shaolin Sit + Side Support Split - Muscle Emphasis: Obliques, hip mobility, hamstring flexibility + shoulder stability ✖️A few on each side 🥴 2️⃣ Hamstring Pull + Supported teaser - Focus: Core control + hamstring mobility ✖️Three/five on each leg 3️⃣ Panther + Single Leg Push Up - Muscle Emphasis: Chest, shoulders, triceps + quadriceps and abdominals ✖️Aim for 5-10 Push ups with alternating leg lifts 4️⃣ Back Support + Single Leg Hip Dip - Focus: Triceps, glutes, obliques and shoulders ✖️thirty seconds each side 5️⃣ Alternating Hamstring Pull - Muscle Emphasis: Abdominals, hip flexors and hamstrings ✖️Five each leg Give them a try and let me know how you go! 💓 . . . #pilates #pilatesinstructor #pilatesfit #pilatesmatwork #fitmom #fitnessmotivation #yoga #yogacommunity #yogapractice #stretch #splits #plankchallenge #dance #movement #homeworkout #havefun #stayhealthy #behappy #goldcoast https://www.instagram.com/p/CMkqthyp09M/?igshid=1gnpvv0z0rlcl

New week, new workout! 🙆🏻‍♀️ Four exercises to start your week focusing on upper body, abdominals and glutes. ✨ 1️⃣ Staggered knee push-up + pike ✖️6/8 each leg 2️⃣ Spinal wave + knee tap + up stretch ✖️10 repetitions 3️⃣ Shoulder bridge + leg reach ✖️6/8 each leg 4️⃣ Abdominal combo ✖️ 10 each leg ⏳ Rest for two minutes and repeat twice through. Happy Monday & have fun! X🦄 #pilates #pilatesinstructor #pilatesfitness #stretch #strength #control #bodyweightworkout #bodyweighttraining #yoga #yogacommunity #dance #core #coreworkout #havefun #stayhealthy #behappy #goldcoast https://www.instagram.com/p/CMcCGDoJWtY/?igshid=1kx0c2kqq8fzy

Mobility moves! 🐒 These are three exercises I’ve been working on this week. Rolling movements have never come naturally to me and continue to be a real challenge! Give these a try and see how they feel. 🤗 Exercises: 💃🏻 Rolling lab + teaser + nut cracker combo 💃🏻 Side kick kneeling + deep lunge 💃🏻 Saw + up stretch combo When doing these exercises I think of lengthening a particular part of the body but also aim for stability where I’m NOT moving. What’s your focus when it comes to stretching and mobility? 🦄 . . #pilates #pilatesinstructor #pilateschallenge #sufferwithsylvia #stretching #mobility #movement #fitness #fit #fitnessmotivation #yoga #yogainspiration #yogachallenge #balance #ballet #homeworkout #goldcoast (at Gold Coast, Queensland) https://www.instagram.com/p/CL9F9ZnpM9y/?igshid=1lql9oqxlhcjy

W❤️❤️KEND WORKOUT After a hectic week with a sick baby I am starting the weekend off right with a little bit of movement! 🏃🏽‍♀️ Working on abdominals and shoulder stability today with a big dash of hamstrings. 😉 1️⃣ Leg Sweep to Hip Dip combo Focus- Obliques, gluteals and shoulder stability Try 6/8 on both sides 2️⃣ Leg Circles to Knee Tuck Focus- Hip mobility, hamstrings and core control Aim for 10 repetitions 3️⃣ Teaser Balance to Tricep Dip combo Focus - Hip flexors, lower abs and triceps 8/10 coordinating movement with breath 4️⃣ Chest Lift Hold with “Hello Sailor” legs Focus - Deep core stabilisers and hip mobility 60 seconds of 🔥 Wearing @toesox ✨ . . #pilates #pilatesinstructor #sufferwithsylvia #pilatesworkout #noequipmentworkout #homeworkout #yogainspiration #yoga #yogacommunity #yogapractice #fitness #core #coreworkout #abworkout #stretching #split #flexible #toesox #balance #fitmom #mobility #stayhealthy #goldcoast (at Gold Coast, Queensland) https://www.instagram.com/p/CLxa4rupsqr/?igshid=kqpdfwfqfyld

New week, new workout! 💪🏼 Here’s a tough sequence of exercises I was working on today in between classes. I’d love for you to give them a try! 1️⃣ Tripod Plank + Pike Combo ✖️Try to do 8 on both sides 2️⃣ Leg Scissors ✖️Aim for 60 Seconds 3️⃣ Pike to Side Support with reach ✖️8/10 on both sides 4️⃣ Kneeling Tricep Extension + Abdominal Scoop Combo ✖️8/10 both legs ⌛️ Rest for 1-3 minutes and repeat three times. Happy Monday + have fun! 🌻 #pilates #pilatesinstructor #pilatesworkout #homeworkout #noequipmentworkout #bodyweightworkout #bodyweighttraining #yoga #yogacommunity #yogadrills #stretch #splits #balance #goldcoast (at Gold Coast, Queensland) https://www.instagram.com/p/CLl6A1yJ2xv/?igshid=1vawf6l1i3u6m

This might not be the @chrishemsworth you’re used to seeing... but when you sign up for a free trial of @centrfit ANYTHING is possible! ⚠️ Disclaimer: While we guarantee you’ll see results, we can’t guarantee you’ll see these exact results 😉😂 Join us to see for yourself! 🔥 . . #traincentr #centrexpert #homefitness #yoga #pilates #hiit #boxing #functionaltraining #mma #bodybuilding #meditation #mindfulness #nutrition #andmoretocome https://www.instagram.com/p/CLfXIojpu_D/?igshid=kiuqbthaxj2q

👋🏼👋🏼 Mr and Mrs Pilates sitting around in the studio! Today marks the 7th year we’ve been on Instagram so I thought I’d share a little bit about us and our world. 🌎💫 This big bald guy here is my husband, Breaker. He is a Pilates Instructor - IG music maker - camera man - content editor - tech support - lifter of heavy things and father to our two kids! 👨‍👩‍👧‍👦 But probably most importantly he is also a qualified chef which is lucky for me because I cannot cook (at all 🥴). Breaker and I went to high school together and re-meet when my dance career ended. 🩰🙅🏻‍♀️ Our little studio (on the Gold Coast, Australia) has been running for over 16 years! We teach all morning + each afternoon in the studio and some of our amazing clients have been with us since the very beginning. 💓 Together we also have our unique Pilates inspired workouts on the Centr app as well as some exciting programs in the works that will be launching on our new website soon. 💓 A huge heartfelt thanks to all who follow and support us. We’re so grateful and would love to know more about you!   Swipe to see us filming in our natural habitat. 🐨🌿 . . . #pilates #traincentr #pilatescouple (at Gold Coast, Queensland) https://www.instagram.com/p/CLbl-b-phMJ/?igshid=1w4ldm152h5rv

#mondayworkout 💥 Working on a challenging abdominal sequence with an emphasis on spinal mobility! 🐍 Try adding some of these exercises into your next workout. 💦 1️⃣ Jack knife scissor combo 2️⃣ Balance rock 3️⃣ Hamstring pull 4️⃣ Single leg stretch 5️⃣ Bird dog 🐕 #havefun ❤️ #pilates #pilateschallenge #pilatesinstructor #sufferwithsylvia #yogacommunity #abs #coreworkout #coreexercises #yoga #yogacommunity #yogadrills #strength #stretch #homesweethome #homeworkout #goldcoast (at Gold Coast, Queensland) https://www.instagram.com/p/CLT7fbWJKBp/?igshid=5sfz9sc5ohbq

Switch up your next leg workout by adding a little balance. 🙃 These are in order of difficulty: 1. Single Leg Squat/Reverse Lunge combo - 3 to 5 both sides 2. Reverse Lunge/ Asymmetrical Squat combo - 10 both sides 3. Reverse Lunge - 15 each side These will really challenge your balance, body awareness and strength! Leave a comment and let me know how you go 👍🏼 . . . #pilates #sufferwithsylvia #bosu #balance #legday #workout #work #homeworkout #yoga #stretch #squats #splitsprogress #fit #fitnessmotivation #fitnessjourney #goldcoast (at Gold Coast, Queensland) https://www.instagram.com/p/CLJjnbWJ9hd/?igshid=19v84519uqnfq

Cut / Copy #twinning @toesox 👯‍♀️ . . . . #sufferwithsylvia #twins #doubletrouble #twiceisnice #pilates #pilatesinstructor #toesox #headstand #yoga #yogacommunity #stretch #balance #balanceddiet #friends #yogapractice #goldcoast https://www.instagram.com/p/CK09vYzpBCR/?igshid=jl3ztlkmshr1

Try adding this sequence to the end of your next workout for a quick abdominal burn...🔥 Four exercises targeting the lower abs and obliques. Aim for 10-15 repetitions of each exercise and complete the whole sequence straight through. Rest for 60/90 seconds, repeat 3 times and have fun! ❤️ . . #pilates #fourforthecore #pilatesinstructor #pilatesfit #pilatesart #stretch #abs #strength #split #yogapractice #yogainspiration #yoga #workouts #noequipmentworkout #gold #coast #quarantine #pilatesworkout #coreworkout #homeabs #corestability (at Gold Coast, Queensland) https://www.instagram.com/p/CKi-gONp7of/?igshid=ko0tuiccebhh