Understanding the Language of Pilates
Lateral breathing. Opening the chest. Scooping the abdominal muscles.
We hear these phrases again and again in Pilates, but do you really know what they mean? Like other disciplines, Pilates includes a unique vocabulary; and the better you understand the terminology, the more effective your workout will be.
Pilates Stance: Contract the gluteal or buttock muscles and wrap your legs together from hips to heel, pressing the back of thighs toward each other. This will effect a “V” position of the feet. The movement should come from the powerhouse, not the feet. When you engage the powerhouse, the feet respond by rotating out. To help, remember the phrase, “Work from the knee up, not the knee down.”
The Powerhouse: The powerhouse is the center of strength and control for your body. Other terms that mean the same thing include the “core,” and the “girdle of strength.” The powerhouse includes your abdominal muscles, your gluteal muscles, and your lower back muscles. Each Pilates exercise requires that you activate the powerhouse, which also prevents muscle strain and injury.
Lateral Breathing: Joseph Pilates wrote, “Above all . . . learn to breathe correctly.” An asthmatic, Mr. Pilates promoted breathing that emptied and filled the lungs entirely. Lateral breathing during an exhalation, collapses the ribs and joins the two sides of your rib cage. The abdominals remain concave and the upper body relaxed. During an inhalation, you breathe outward laterally without expanding your belly.
Opening the Chest: To open the chest, lift the chest, while pulling the shoulder blades back and down. When you open the chest, be careful not to push out the ribs, which will thrust them forward. Maintain your spinal alignment.
Scoop the Abdominals: When your instructor asks you to “scoop your abs” or pull “navel to spine,” she is asking you to draw in the muscles that encircle the waist, the transverse abdominal muscles, toward the spine. This decreases the circumference of the waist. Some imagery might help: Think about pulling on a tight pair of jeans and pulling up the zipper. When you scoop the abdominals, be careful not to shorten the waist or round the shoulders.
What is the most effective way of really understanding and implementing these principles? Consider scheduling a private lesson so the instructor can work with you one-on-one.
Remember, the full benefits of Pilates are realized only when performing the exercises correctly.