James Shaw x Women’s Health - Tower Pilates
Pilates is a method of training, and the Tower is a piece of equipment which we use to practise pilates on. The Tower itself is a vertical frame, with various attachments, such as the push through bar, roll down bar, arm and leg springs, which we use to give a full body Pilates workout which builds strength, stability and flexibility which in turn will help balance and align the body.
How does it differ from Reformer or Mat Pilates?
The Tower is often compared to the reformer but they are unique pieces of equipment, with different functions. The Pilates Tower is a vertical frame, while the reformer is a horizontal carriage that slides back and forth. Tower Pilates has a larger bed surface area and open chain springs (the springs can be moved) which helps to challenge the body differently to the Reformer. The angle of the pull of the springs is also very different to the reformer, helping to challenge the student to build stability, mobility and flexibility within the body.
Tower Pilates uses movements and shapes we find in the mat pilates repertoire, but with added spring tension to provide different sensory feedback and challenge to the body.
In Tower Pilates the springs attach directly from the Tower to the students body which challenges them and their muscles differently as the student has to work to control the springs in the exercises, unlike the Reformer where the springs sit fixed under the carriage. This means the springs and the tension the person feels is very different on each piece of equipment. As we've already mentioned Pilates is a system of movement and exercises that build skills and abilities. The different equipment Tower and Reformer enable the user to have a full body workout and build strength, stamina and skills with the different sensory feedback which helps the participant understand their body and develop their Pilates practice.
What are the benefits of Tower Pilates?
We often get asked whether Tower, Reformer or Mat Pilates is better, but all practices are equally beneficial, and should be used in combination for a well-rounded exercise routine. The difference is that they provide the user with a different sensory experience. By offering all three classes at Third Space, we are further challenging our members and developing their Pilates practice.
A combination of Mat, Reformer and Tower Pilates builds different skills and challenges within the body. This helps support our members to develop a strong and rounded Pilates practice, which can support them across their other training regime and lifestyle, promoting overall health and 360 approach to fitness.
I recommended that Third Space added Tower Pilates to our Pilates training concept as Reformer was never meant to be a solo piece of Pilates equipment like it's being used in the fitness industry at the moment. Traditional Pilates, you working across all Pilates equipment (Reformer / Cadillac / Tower / Mat / Wunda chair / Ladder barrel / Spine corrector and Pedipole using and training over multiple pieces of equipment helps the user to understand Pilates and challenges them to progress and improve which in turn is the secret to Pilates which is why I recommend add Tower equipment classes to the clubs Pilates program, to enhance our member experience with our Mat, Reformer and Tower signature classes.
Can tower Pilates change my body?
Tower Pilates as part of a well balanced workout schedule can help support building a stronger Pilates practice which will unlock all the benefits that practising Pilates brings
1. Resistance Training: the springs and straps provide resistance and feedback to the student within the exercises to challenge and help to build strength and control of their body.
2. Full Body Workout: we integrate the whole body and engage multiple muscle groups, focusing on moving from the centre and building core strength, with overall body conditioning.
3. Low-Impact: Pilates is gentle on the joints, making it suitable for people of all fitness levels. Pilates is always a cross-training method to use along regular training routines. This also helps to prevent injury and promote recovery.
4. Improved Posture: it emphasises proper alignment and control of the body helping to give the student better body awareness, balance & alignment and helps to reduce the risk of injury.
5. Inclusive: teachers can adjust the resistance and exercises to make the workout to an individual's needs making it truly inclusive for all body’s and people.
6. Builds better body awareness and pro perception
How many times a week should we practise Tower?
Like all forms of Pilates you can practise as much as you can. Like anything you practise the more you do the better you understand and the more benefits you get, as a beginner 2 to 3 times a week to understand the Pilates method. A combination of Tower / Reformer and Mat Pilates as it’s a system of movement the exercises can be echoed on both Tower and Reformer but will feel very different to the user and build strength and stamina in different ways. Practising on all equipment will give the user / member maximum benefits this is why we chose to add Tower Pilates to expand our members' variety in Pilates.
How can Tower benefit wider training, and prevent injury,
We always say that pilates is never instead of, it is always with. Pilates is a fantastic low-impact, cross-training method of exercise which is integral in preventing injury among athletes with other sporting focuses. The practice emphasises proper alignment and control of the body, which helps to give the pilates student better body awareness, balance, alignment and proprioception, all which contributes to a stronger and more stable body, which is less at risk of injury.
How do I use a Pilates Tower?
1, It provides support for beginners to advanced students by allowing exercises to be performed lying down, seated, kneeling or standing with the aid of springs and bars to give different sensory feedback.
2, The springs and bars attached to the frame offer resistance and assistance for exercises. The student can be sitting standing face towards and aways to give a 360 approach to training. Targeting the centre (core), arms, and legs.
3, Push through bar is a swinging bar attached to springs that can assist movements, this is the only fixed chain which helps give the user feedback in exercises like teasers by providing resistance and support.
4, Arm springs, Leg springs, Fuzzys attach directly to the student which allows them to be challenged and understand where their body is in space which supports balancing the body and creating better alignment.
5, Advanced exercises like standing on the raised mat challenge the user further as they have less base of support and allows the user to have to understand how to negotiate the push and pull the spring in the body which is where the challenge comes from.
The Tower enables a wide range of Pilates exercises to be performed with varying levels of support and resistance, making it beneficial for strength training, and improving flexibility and control of the user, every session is a full body integrated workout.
Where can you practise Tower Pilates?
You will need to find a studio which is equipped with the Tower apparatus, and where you can be guided by expert instructors, who ensure you are executing the movements and maintaining proper form, to ensure you reap the benefits. At Third Space, we are one of the only London studios to offer state of the art Tower Pilates apparatus, with world class Instructors and classes running 22 Tower Pilates Classes a week and 68 Reformer Classes total of 90 equipment pilates classes per week at the clubs that have equipment Wimbledon, Wood wharf and launching soon in Canary Wharf, City and Clapham.
All of our students receive 1-2-1 guidance, and hands-on assistance throughout the class, to ensure that each individual has an experience tailored to their needs. It’s this attention to detail and individualised coaching that sets Third Space apart. We have designed a teaching framework for our classes that ensures our members get individual coaching and 121 instruction within a large group training setting. Helping to elevate our Pilates offering and experience to our members.
