Pilates workout - Quality not quantity

Pilates is the definition of quality exercises executed slowly, focusing on the correct movement of the body and the correct breathing.

Pilates is a form of exercise that works the abs and hips for a better balance in the body and to develop strength, flexibility, endurance and right spinal posture. It is a unique style of flowing stretching exercises that can be done with equipments, especially designed for pilates exercises, or even without any equipment using body weight for best results. It is controlled exercise where the mind controls muscles.

The most important in Pilates exercises

There are 4 most used terms in Pilates workout: Power house, neutral pelvis, spinal alignment and breathing.

Power house - Pilates was developed to work the deepest muscles of the body. Power house consists of the muscles of your abdomen, your lower back and buttocks, It is important because it provides support and strength for your spine, and it helps the rest of your body to move free. All of our movements involve the power house. One way to get in touch with your power house is to imagine a bend around your middle , it pulls everything in, it gives you support and it helps flatten your stomach.

Neutral pelvis – When the pelvis is neutral, the pubic bone and the hip bone are in the same plane. This means that the pelvis is not rotated forward in a hyperextension of the spine, or tilted back in a tuck. Knees bend, place your feet on the floor, your knees should be inline with the bones of your hips and your feet inline with your knees.

Spinal alignment and Neutral Spine is the natural position of the spine when all body parts are in good alignment. When the spine is in neutral, the pelvis is neutral and the natural curves of the back, those of the cervical and lumbar spine, are maintained.

How to Find your Neutral Spine

Simply, explained a neutral spine alignment is when the pelvis is balanced between the two exaggerated anterior and posterior positions.

To become familiar with this position in your own body begin by standing sideways in front of a mirror:

• Place your hands on top of your pelvis, just below your waist
• Soften your knees and roll your pelvis forward and towards the floor
• Now slowly roll your pelvis backward dropping your tailbone to the floor Notice the range of movement that you have in each direction, it may be that you have a larger "tilt" to either the front or the back, this is quite common.
• Find the place where your pelvis is half way between the two extremes
• Pay attention to the "feel" of this position

Basics in Pilates

1. Basic Position

Lie on your back with your knees bent and your feet flat on the floor. Make sure that your legs are parallel with your heels, toes, knees, and hips all in one line. Let your arms rest at your sides.

2. Relaxation

Relax your body, including your shoulders, neck, and jaw. Allow your back to rest on the floor, without effort. Your rib cage is dropped with the lower ribs released to the floor as well.

3. Breathe Deeply

Bring your breath all the way into your body, allowing it to move into your back and the sides of your rib cage, and all the way down to the pelvis.

4. Pelvic Tilt

Exhale and use your abs to press your lower spine into the floor in a pelvic tuck. Inhale to release. Exhale and pull your lower spine up, away from the floor creating a pelvic tilt. Inhale to release. Many people habitually have their spine in one of these two positions, tucked or tilted. To be in neutral spine, you want to be in between these positions, with the lower abs flat and just a slight, natural curve of the lower spine off the floor. Use the following image to establish neutral spine.

5. Balanced Pelvic Placement

Imagine that there is a cup of water sitting on your lower abdomen, just a couple of inches below your belly button. Allow your abdominal muscles to drop in toward your spine, making your belly flatter. Remember that you don't want the water to spill, so your pelvis cannot be tipped forward or tucked under.

6. Body Scan

You should now be relaxed with your body in a balanced alignment on the floor. Your breath is deep and full, and your abdominals drop toward the floor. The natural curves of the neck and lumbar (lower) spine, however, are away from the floor. Be sure that your lower spine is not pressed into the floor. That would be a pelvic tilt.

Some of the classic pilates exercises

The hundreds, The roll up, Leg circles, Rolling like a ball, Single leg stretch, Double leg stretch, Criss cross, Swan dive, Single leg kick, Double leg kick, Spine stretch, Open leg rocker …

Benefits of Pilates workout

Pilates workout develops all the body as a whole, No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned

It focuses on core strength – the deep and superficial muscles, abdominals, muscles of the back, that align, move and stabilize the trunk of the body

A stronger core means a stronger body that is why Pilate classes main focuses is on the core muscles of your body. The body's core muscle facilitates movement and carries most of the parts of the body.

• Long, lean, toned muscles
• Improves posture
• Increases energy
• Relaxes and lowers your stress
• Concentration - Performing pilates requires a lot of concentration and requires focus on muscles being exercised
• Flexibility
• Link Body and mind
• Improves your balance
• Improves your digestion – tones and strengths the stomach muscles
• Increases the oxygen intake which makes your body function more effectively and efficiently
• Improves blood flow and the circulation of nutrients in the body
• You will be able to move with a greater level of grace and ease as a result.
• Challenge deep abdominal muscles to support the core.
• Reduce stress, relieve tension, boost energy through deep stretching.
• Restore postural alignment.
• Create a stronger, more flexible spine.
• Increase joint range of motion.
• Heighten neuromuscular coordination.
• Offer relief from back pain and joint stress.

Very important when you start pilates exercises

There are a few basics related to how you use your abdominal muscles, how to position the pelvis and spine, and how to increase your range of motion that are used repeatedly in Pilates exercises. If you understand what you are going for with these moves, you will have a solid foundation for getting maximum benefit from your Pilates workout.

Have fun !!!