Buff Bones® Classes
Buff Bones® is a system of body conditioning for bone & joint health combining elements of Pilates, strength-training & functional balance exercises. It is safe for those with Osteoporosis, Osteopenia & Arthritis & is an excellent choice for anyone over 50 wanting to future-proof their bones & balance.
"Protect your bones for now & for the future"
Understanding bone health
Oestrogen plays a crucial role in bone-building and regeneration, which is why bone health becomes even more critical after menopause when bone mass can decline rapidly. As we age, it’s essential to prioritise the health of our bones, joints, and balance. The stronger our bones are before menopause, the better we’re equipped to handle the changes that come with it. That’s why staying active with weight-bearing exercise and maintaining a bone-healthy diet are key during our younger years.
But what can we do after menopause to protect our bones and reduce the risk of osteopenia, osteoporosis, and fractures? We know that lifting heavier loads is crucial to maintaining bone density as we age, but it’s important to approach strength training with caution. Lifting heavy weights without proper guidance can cause problems, especially if you’re not accustomed to it or if you already have musculoskeletal conditions, such as joint injuries or osteoporosis. It’s crucial to ensure that your body is ready to work at this level and Buff Bones® can help you to build the healthy movement foundations to support this journey.
But what if you can't or don't want to lift heavy weights? Is there another way you can protect your bones? Well, yes! Fortunately protecting our bones isn't only about lifting heavy weights to build bone density. We can do other things to reduce our risk of breaking bones as we age, such as preventing falls by building strength and improving our posture and balance - and the Buff Bones® system does just that!
Moving well and with confidence as we get older also relies on learning effective movement strategies, using spine-safe and joint-friendly techniques for lifting, bending and getting up and down from the floor and the Buff Bones® system will share these essential "tricks & tips" with you.
Reduce fracture risk through greater strength, mobility, balance & co-ordination
All classes focus on the four key areas of Strength, Mobility, Co-ordination and Balance which safely and progressively move you towards your goal of becoming stronger and more agile and preventing fractures with every workout.
My Buff Bones® classes at Worth Pilates are available at different levels so Beginners and more practised movers can find a class that suits and you can progress over time.
LEVEL 1 - RESTORE
Level 1 focuses on reorganising the body and learning foundational movement skills essential for building strength, coordination and balance.
Classes aim to teach spine-safe movements, improving posture and combatting the "slouch". Classes also alleviate stress through calming breath-work, and reduce the joint stiffness that can compromise balance and mobility.
Light hand weights (up to 1 kg) are also incorporated to enhance muscle toning and develop the baseline skills necessary for lifting heavier weights.
Using a combination of Pilates and somatics exercises, the class is gentle yet challenging building body awareness while safely progressing you towards increased mobility and muscular endurance.
This class is ideal for newcomers to the Buff Bones® method and to Pilates. It is also perfect for more advanced movers who would enjoy a “restorative” class.
This class currently runs on THURSDAYS at 9:30am.
Why not try a Private Session to master the basics and ask any questions before joining the group?
LEVEL 2/3 - BUILD & AMPLIFY
Level 2/3 builds on the movement foundations you have acquired at Level 1 and challenges you further to increase your strength, endurance and ability to balance well.
Again using a perfectly curated combination of Pilates, somatics, strength training and functional balance exercises, this level continues to strengthen our spinal muscles and lower body to enable us to live active lives.
In Level 2/3 we still prioritise balance training but now in a more dynamic and "unpredictable" way, so we remain resilient and stay steady on our feet in a variety of situations.
Once good alignment through the spine and joints has been achieved via our Pilates-based foundation, we progress you to build greater muscular control and stamina and coordination. Importantly, classes at this level also progressively use heavier weights to improve bone and muscular strength.
Suitable for anyone progressing from the Level 1 class or those familiar with Pilates who would now like a class with a bone-health focus.
This class is currently on a FRIDAY at 10:45AM.
If you have any questions about which class would be best for you, please do get in touch.