MODERATE PILATES MOVES SERIES

Pulling the lower abdominal wall inward encourages rounding the lower back and aids in distributing the curvature throughout the spine as much as possible so the head, spine, and pelvis attempt to form a C shape that is concave to the front. Instead, the intent of this cue is to include flexion of the lumbar spine-a region naturally concave to the back and often tight, making flexion in this area more challenging. A common error when flexing the spine is creating most of the curve in the thoracic spine, a region of the spine that is naturally concave to the front but is already excessively rounded (kyphosis) in static alignment in many people. This cue commonly is used when performing an exercise lying on your back such as the Pelvic Curl (exercise 4-1), but can also be used in other positions to help create a C curve. The cue of drawing the abdominal wall inward can help you recruit the deeper abdominals, including the transversus abdominis, as well as help you achieve the aesthetic goal of a flatter abdomen.

If you have difficulty finding this muscular control, place the palm of one hand on your lower abdomen, and press the wall outward into your hand to feel the undesired position then draw the abdominal wall inward as you think of the hand pressing flat toward the spine or the hand scooping the abdomen, as if making a hollow in the sand at the beach. Drawing the navel or abdominal wall inward toward the spine can be thought of as scooping or hollowing the abdominal area inward. These cues are designed to counter the common error of allowing the abdominal wall to bulge outward when the abdominals are activated and to encourage a flattening or pulling inward of the abdomen.

Draw the navel or abdominal wall toward the spine, or scoop.

This functional emphasis also led to the development of additional cues to encourage a neutral position of the pelvis or spine in appropriate exercises. However, the desire to create strategies that are more similar to those needed in functional movements has led various current approaches to apply some of these cues in a modified or less rigorous manner. In the original Pilates approach, many of these cues were exaggerated and emphasized lumbar flexion and a posterior pelvic tilt. Others are described in the chapter introductions or with the specific exercises in chapters 4 through 9. Some cues used with the exercises in this book are described in this section. These cues, or directives, offer practical ways to help you apply many of the principles discussed in chapter 1 and in this chapter. Many common cues are used with Pilates to try to achieve the desired static or dynamic alignment in a given exercise. Research suggests that with repetitive activation of the desired muscles in the appropriate manner, over time your body will automatically start using these more optimal strategies. It also is important to learn to feel correct alignment and core stability, to hone skills for quickly achieving this alignment, and to practice using this alignment in the exercises in this book as well as during other activities in your life.

However, strength alone will not necessarily create the desired results. Many of the Pilates exercises in this book are designed to strengthen muscles that are important for alignment and core stability.

Purchase an Online Unlimited One Month Group Class Pass.This is an excerpt from Pilates Anatomy-2nd Edition by Rael Isacowitz & Karen Clippinger.

MODERATE PILATES MOVES SERIES

Return your body to its ideal alignment, energy and postural health with a series of gentle and effective stretching, strengthening, and mindfulness exercises.īuild balance and booty with a 30-min standing series that challenges your strength, flexibility and endurance.Ĭombine intermediate and advanced abdominal exercises with lots of “buns and thighs” work and cardio intervals for a fun, dynamic workout to get your sweat on and leave you feeling great. Get strengthened and lengthened and feel great with this 30-minute full-body flow of classical and contemporary Pilates. Restorative stretching and focused breathing leaves you calm and refreshed. Includes strength and balance exercises seated or standing with a straight back dining -room style chair, along with gentle exercises on a mat.Ĭreative Reformer variations with props on the Mat provide a challenging workout for upper and lower body, the core and the abs. Increase strength, stability and balance with Pilates exercises that are safe and effective for everyone.

Deepen your mind-body connection and build whole-body strength from the inside out.Ĭreate a strong and powerful core with a full-body workout that combines the best from the traditional Mat repertoire along with some fun twists and creative challenges. Focus on form and precision with a work-out of traditional and contemporary Mat exercises.

Moderate pilates moves