In order to truly benefit from your Pilates workouts it is important to understand all the elements that are in play.
1: Redefine your body
Traditionally we think of the body as two arms, two legs, a torso and a head. The best way to imagine movement is to think of the body in its simplest form. The Torso. This is the space starting at the bottom of the skull and continuing to the bottom of the buttocks. It contains the spine and all the major organs. Our “powerhouse” is also contained by ‘The Torso’, if you can visualise the body like this, it will be easier to understand the essence of each exercise. Although your arm and leg muscles are working, it is important to focus on the muscles radiating from “The Core” or “The powerhouse”. Think of the movement as originating from your core and flowing to your extremities!
2: Your Powerhouse
The band of muscles that circles the body just under your belt-line (the abdominals, lower back, hips and buttocks) is known as the “powerhouse”. Often when we sit we sink most of our weight into this area and as such, creates stress on these muscles. This causes soreness in the back, bad posture and the “gut” or “love handles” we work so hard to lose. When you are performing Pilates exercises you should be working from the powerhouse and lifting up and out of this area. Visualise yourself stretching your upper-body away from your hips. This action engages your powerhouse and protects your lower back. This motion can also be performed during all of your other activities , such as driving, cooking , shopping, etc. By doing this it will become a habit and encourage good posture.
3: “Scooping the belly” or Navel to spine
While engaging in Mat-work we learn to “scoop” our belly. This is also known as Navel to spine. This movement uses the abdominal muscles to reinforce the spinal muscles (paraspinals) . It strengthens and stretches the muscles of the lower back and allows for the creation of a flat abdominal wall. Pressing Navel to Spine is not sucking in your stomach which causes you to hold your breath. Which is the complete opposite of the desired effect. Rather think of a weight pressing your belly down to your spine or an anchor attached to your belly button from the inside and pulling it down to the floor. It is important to maintain this position while breathing properly, inhaling and exhaling air from the lungs not from the belly.
4: Tucking under while Lengthening at the same time
In Pilates it is important to lengthen your muscles as you strengthen them. If a movement encourages you to “Squeeze your buttock muscles” , it is not meant that you must tuck your bottom under or contract the muscles so tightly that you cause your buttocks to lift up, off the matt. Your pelvis and the base of your spine should stay pressed against the mat , being held firmly in place by the other muscles of the powerhouse. In the beginning it is hard to start a movement without tucking a little. Be aware that the goal is to gain strength and control in order to lengthen in opposition to our pelvis, that is stretch away from it and keep it stabilised while performing each exercise movement.
5: Isolation.
Commonly we think of the areas of the body that are in motion ,as being the area where the mind should be focused. This is known as isolating a particular group of muscles. The problem with this idea is that it ignores the areas of the body that are not in motion, creating an unbalanced body. In Pilates movements it is important that every muscle be working simultaneously. That is the natural inclination of the body and maintains the body’s sense of balance. The best way to do this is to think of stabilizing or anchoring the area of the body that is not in motion. This ensures that the muscles of your body are working together. If you don’t focus on stabilising the motionless part of your body before beginning the movement, it creates a sloppy exercise that is ineffective and can lead to injury.
Next week I will focus on Stabilising with the Pilates stance, muscle control without tension , modifications for pain and injury and Lengthening the neck.
Pilates Perfect 