What is Pilates?
Pilates was developed by Joseph Pilates in the early 1920s. Joseph Pilates was ahead of his time with his insights
into the movement of the human body. He combined Eastern and Western forms of exercise to develop the Pilates
Method of exercise. In World War I, Joseph was in a wartime camp with others that were disabled with disease.
Joseph helped them get stronger by using items such as bed springs attached to the wall above the bed. In this
way, they could exercise their bodies while in a stable position, getting stronger to help them heal.
Pilates teaches you to be mindful of your body during movement, this spills over into everyday activities. The
exercises are based upon strengthening the "core" muscles of the abdomen and lower back. It helps create fluidity
and control of your movements while also increasing muscle strength. Pilates works the smaller muscles that help
stabilize your torso, keeping your back well supported.
There are two components of Pilates, machines and mat work. At Balance we teach Pilates mat work. In the mat
workout it is possible to do much of what you can do with the machines. Anyone can do Pilates at any age and any
fitness level, there is always a modification to fit your individual needs.
We incorporate Pilates movements into the Hot Yoga classes and Core Vinyasa classes. Please read Pulling In The
Abdominals below for a better understanding of what we mean when we suggest pulling in or zipping up your abs
during class.
Pulling In the Abdominals
From Marguerite Ogle
How to Use Your Abdominal Muscles for Core Strength and Stability
"Pull in the abs!" - A little phrase that might be called a Pilates chant, yet it is so misunderstood.
Pulling the abdominals in is fundamental to the Pilates method of exercise. It is a technique that is promoted in
physical therapy settings, in strength training, and to some degree throughout the fitness world as a means of
stabilizing the spine.
Done properly, training the abdominals will create an integrated core of strength that supports the spine and
facilitates stability and freedom of motion throughout the body. What is it to "pull in the abs" effectively, and how is it
different from the destabilizing "suck in the middle" approach that shows up in many fitness scenarios?
In Pilates, we are looking to create a strong, stable foundation for movement.
We develop this powerhouse for movement by employing the muscles of the pelvic floor and all of the abdominal
muscles, teaching them to work efficiently and in harmony with the muscles of the back.
Pilates puts a special emphasis on training the deeper abdominal muscles, such as the transverse abdominus, and
the muscles of the pelvic floor. These muscles are often underdeveloped and not working equally with the oft
overworked surface muscles, such as the famous rectus abdominus (the six pack abs muscle).
Images like "pull your belly button to your spine", or worse, "pretend you got punched in the stomach" are often used
to encourage a deep pull-in of the abs. These images, while they do convey the look of pulled in abs, can be
misleading. They put the emphasis of the pull-in at the waist and may encourage a destabilizing forward slump of the
upper torso along with a tuck of the pelvis. The inner mechanics of creating a stable core begin not at the belly
button, but with engaging the muscles of the pelvic floor.
Use the Pelvic Floor
Working the pelvic floor is not just for women or bouncing back from pregnancy. The engagement of the muscles of
the pelvic floor is critical to providing a stable base of movement for anyone. You feel like you are pulling the pelvic
floor up and in toward the center line. One might also imagine pulling the sit bones together. This is similar to Kegel
exercises. The only real difference is in intensity. In Kegels, one is entirely focused on the pelvic floor, and the pull up
may be more aggressive and sustained than what you would use for general exercise.
Pull In and Scoop the Abdominals
After the pelvic floor is engaged, the actual pull-in begins just above the pubic bone and becomes a deep pull-in of
the lower abdominals. From there, the pull-in action progresses upwards to pulling the belly button to the spine, and
then the upper abdominal area. From there, some people find that they can get an extra upward lift of the
abdominals; this is a true scoop of the abs. These moves are not as obviously sequential as they may sound, but a
bottom to top awareness is the best way to practice engaging the abdominal muscles properly. Note: The pull-in is
not just from front to back, but also from the sides of the trunk.
A Strong Back Works with the Abs
Pulling the abs in is usually done with a neutral spine. That means that the natural curves of the spine are present
and the pull-in does not create a forward flexion of the upper spine, or a tuck of the pelvis. As the abdominals pull in,
it is essential to maintain both length and breadth in the back as the muscles are challenged to counter the pull of
abdominals. Pilates does use both forward flexion and a flat or curved (see finding your C-curve) lower back for
many exercises in Pilates; but those are choices that are made for specific exercise intentions beyond the initial
pulling in of the abs. In general, a neutral spine is the strongest position and what we want for effective everyday
movement.
How to Breathe in Abdominal Work
A question that comes up a lot for people who are learning to pull their abdominals in is, "If I have everything so
pulled in, how do I breathe?" The answer is that we usually use a very small amount of our breathing capacity and
tend to focus on the front body. In Pilates, we allow the breath to fully expand into the sides and down the back of the
body. Doing so provides a lot of breathing room, and helps open and lengthen the back of the body as well.
When to Pull In the Abdominals
In Pilates and many other exercise systems, the abdominal pull-in can be used quite intensely as a training tool. The
idea is that the muscles will become stronger, and their interactivity better organized so that everyday movement, or
even athletic movement, is easily supported. The intention is not to imply that the intense pull-in is an ideal that would
be in action all the time. As one develops a stronger core, the muscles become more toned and ready for action. But
there is no need to try to pull your abs in all day.
Integrating the Abdominal Workout
Pulling in the abdominals is just part of the set up for developing strength and efficient motion in Pilates. We are
always looking at the whole picture wherein the alignment of all body parts, the full utilization of the breath, and the
application of focused awareness are integral to achieving the full benefits of each exercise.
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