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What Is Pilates?

what is Pilates?

What Is Pilates?

Between boot camps, dance beat workouts, wall climbing and ultra fit weight catching contests, Pilates remains as the only widely recognized fitness method to be named after its founder, thus fitting into that uncommon category of both noun and verb.

But what does “doing Pilates” really mean? Kevin A. Bowen is a co-founder of the Pilates Method Alliance. His definition of Pilates, below, is the best I’ve read.

Stretch, Strengthen And Balance

Developed in the early 1900s by German-born Joseph Pilates, the Pilates exercise method is a program of physical movement designed to stretch, strengthen, and balance the body. In 1926 Joseph and his wife Clara introduced their exercise system, originally called “Contrology”, to New York City.

Pilates exercise focuses on postural symmetry, breath control, abdominal strength, spine, pelvis and shoulder stabilization, muscular flexibility, joint mobility and strengthening through the complete range of motion of all joints. Instead of isolating muscle groups, the whole body is trained, integrating the upper and lower extremities with the trunk.

Practice, Practice, Practice

“Contrology is complete coordination of body, mind and spirit. Through Contrology you first purposefully acquire complete control of your own body and then through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all your mental and subconscious activities.” (Joseph Pilates, 1945)

What I like about Kevin’s definition is that it specifically lists the fully integrated low impact approach to fitness and well-being that separates Pilates from the competition.

Get Ready. Get Set. Now Scoop Those Abs!

How Do I Scoop My Abdominals In And Up?

You may have attended a class and heard the Pilates phrase “scoop your abdominals.” The “scoop” starts with the engagement of the pelvic floor, and the pull in and up begins just above the pubic bone and progresses upward to the navel and upper abdominals.

The pelvic floor is the foundation, or basement, of the core. It supports the lower abdominal cavity, bladder and uterus as well as the deep muscles of the abdomen and back, just like a backyard hammock cradles a napper on a summer afternoon.

Building Core Strength

These pelvic floor muscles, tendons and ligaments help to stabilize the pelvis and form a supportive sling at the base of the pelvic bowl. They also assist in developing the Pilates goal of core strength.

Weak pelvic floor muscles often lead to attempts by other parts of the body to compensate for core weakness, resulting in a domino effect of structural imbalances throughout the body which could result in abdominal or back pain.

It is important for both men and women to do exercises to strengthen the pelvic floor muscles. But how?

1) Pilates uses the pelvic floor muscles to assist with muscular support during exercise. One of the verbal cues is to engage the muscles to “draw in and up”. How do you do that? Try squeezing the “sit bones” together and up and imagine the flow of energy hugging the center line of the body, traveling up the spine, and exiting the top of the head.

The sequence is not as easily defined as you might think. In fact, you may not feel it the first few times, but with continued practice and body awareness you will begin to perfect your scoop.

Practice Pilates To See Results

Remember, Pilates is a practice. The more you do it the the more you begin to identify and activate the muscle or muscle group that needs to be engaged to perform the task.

Note: the pelvic scoop should not occur with such an emphatic “pull in” as to result in a loss of the natural curve of the spine or create a forward flexion of the upper spine. When you are able to isolate the appropriate muscles, you should still be able to expand the ribcage and back for the deep breathing required to flow through your workout.

2) Kegel exercises also help to recover muscle tone. While Kegels are most commonly associated with women they can be beneficial for both men and women alike.

Don’t overdo this. Just use the technique to find the muscles you need to engage. Too much Kegeling can weaken rather than strengthen the pelvic floor.

Integrate your newly found scoop for a more effective workout.  Happy scooping!!!

Did YOU Forget to Breathe?

 

Breathing – Don’t Take It For Granted

For heaven’s sake – BREATHE! Sounds simple, but most people don’t do it. We tend to take short, shallow breaths that are not optimal for purposes of effectively and efficiently performing our daily tasks much less what we ask of our body during exercise.

For the maximum benefit of air/oxygen exchange in the bloodstream we must fully expand the ribcage to inhale and then totally empty the lungs on the exhale – all of which is a vital part of any Pilates program. For more info and instructions on an exercise to help you on your way to better breathing, you’ll enjoy this article by Power Pilates instructor Deborah Slade.