The Pilates method is a holistic body workout that primarily strengthens the deep and small muscle groups responsible for correct and healthy posture. Thus, Pilates allows for a rather gentle way of losing weight and strengthening the body at the same time. In this article, you’ll get the three most important basics so you know what’s going on before your first workout.
Powerhouse: the fulcrum of all Pilates exercises
The so-called “powerhouse” refers to the center of the body, at about the level of the navel, and includes a total of four muscle groups: the pelvic floor and corset muscles, as well as smaller muscles of the spine and the diaphragm. The powerhouse should always be activated when performing the exercises. This means that the navel is pulled inward, which tightens all the deep muscles – throughout the exercise.
The deep muscles of the trunk and the muscles of the pelvic floor are thus specifically strengthened. The movements should be fluid and are performed slowly. Despite this energy-sapping execution, Pilates is easy on the muscles and joints.
Conscious breathing: elementary part of every Pilates exercise
In Pilates, the inhalation is conscious and deep through the nose. Exhalation takes place through the mouth and should be relaxed accordingly. It is important not to tense up and, above all, to relax the shoulders. Basically, exhalation occurs during tension and inhalation during relaxation. However, in order to counteract tension, the exercise leaders specify the beat at which the inhalation and exhalation should take place.
The neutral basin
In Pilates, a neutral pelvis is the natural position of the pelvis resulting from the shape of the spine, the characteristic double-S. This natural position of the pelvis is crucial to bring the pelvis into its natural posture and thus to take pressure off the spine. So if you are lying on your back and your back still has some air on the mat, plus your hips and pubic bone are in a horizontal plane, your position is what is meant by neutral pelvises. Even and especially during the demanding Pilates exercises, it is important that the pelvis remains in its natural position.
With the basic knowledge from this article, you can easily start your first Pilates workout and get your body in top shape. It is important to choose the right trainer for the job. We’ll help you find the most experienced fitness experts near you. Just enter your zip code here and find your expert. Getting really fit has never been easier than with FitBloom – so what are you waiting for?