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Pilates may provide noticeable changes in your body within a few weeks or months of consistent practice. However, the speed of change will vary, depending on factors such as your current fitness level, frequency and intensity of Pilates sessions, daily caloric intake and overall lifestyle habits. Consistency is key to seeing results from any exercise program.

Amy M. I needed somewhere to start because it's been a while since I've exercised. Always have loved pilates. This program is perfect for me.

Without reducing overall body fat, it’s difficult to achieve a truly toned appearance, even with strong muscles.

If you’re a fan of high-intensity cardio workouts like HIIT, you might be wondering why you should bother with a slower, more holistic practice.

During each Pilates session, our credentialed instructors guide you through a flowing sequence of controlled, deliberate movements coupled with deep breathing. The exercises focus on strengthening your core muscles while improving stability, mobility, and flexibility across your entire body.

Even though we have a close-knit community, we are not a social hour. Our programs are built to push you. GRIT is perfect for men and naturally bigger bodies, as our reformers are built to handle them. We bring weight lifting and athletic training practices to the reformer. 

Take note though – not all fat is bad. We need body fat for vital biological processes and to provide a protective layer around our most precious organs. Women naturally have more body fat than men. A healthy percentage of body fat is not less than 14% for women and not less than 10% for men.

In order to improve muscle definition, it would seem the best route to muscle definition is through strength training and through fat loss, which would require dietary changes as well as cardiovascular exercise.

Poor posture from sitting, slouching, and repetitive body club movements plagued most of our clients. Pilates re-patterns your posture by activating key muscle groups while ensuring proper spinal alignment. Our instructors manually cue proper alignment and teach you to be more mindful of your movements.

You’ve seen those Pilates before and after photos and are wondering which exercises will help you achieve a similar transformation. While there are countless Pilates exercises to choose from, here are eight suggested moves for building lean muscle mass and achieving a toned physique:

The focus is on increasing resistance over time, making it the best option for increasing overall strength.

At Vitality At Home in Grand Rapids, our Pilates program welcomes adults hoping to regain or improve their active lifestyle after injury or hiatus. We offer personalized attention from certified instructors in a supportive, upscale environment conducive to holistic healing.

Exhale and circle your arms around to grasp your shins again, drawing your knees back into your chest.