Hi guys — I’ve put together these 3 videos to help you master your Pilates practice. Because no matter how long you’ve been practicing Pilates, it’s important to go back to basics now and again. If you’re new to Pilates, you’ll benefit from mastering these few fundamentals before attempting more challenging exercises. If you’re a seasoned pro, revisiting these Core principles will ensure you’re using good technique.
Establishing Neutral Spine
To be effective, Pilates exercises must be practiced in a spine-friendly alignment. That’s called Neutral — the position that’s between a pelvic tip and a tuck. Use the bony landmarks of the pelvis — the hip points and pubic bone — to establish your correct alignment. This video demonstrates Neutral Spine in a supine (lying on your back) position.
- Do keep a gentle curve in your lower back. Our spines are not perfectly flat but have an S-shaped curve instead.
- Don’t forget about your head position: keep your chin drawn very slightly toward your chest.
Activating Your Core
Having a well-functioning core musculature means not just being able to activate those muscles quickly when you need them, and maintaining their contraction during exercise, but also the ability to relax them when you’re at rest. So practice activating your core — I do it in line at the grocery store, on the bus, while watching a movie — but be sure you can let go of them too.
- Do Breathe. Be sure you can take deep breaths into your ribcage while your core is engaged.
- Don’t Brace too hard – maintain a gentle but firm contraction.
Pilates Toe Taps
This foundation Pilates exercise is amazing for building your core stability. While Toe Taps appear easy, your deep core muscles will have to work hard to keep you in neutral spine. Aim for 8-10 reps on both sides.
- Do Use your deep core muscles to maintain the natural curvature of your spine.
- Don’t Overuse your hip flexors, let your lower belly protrude or jam your lower back into the floor.
Look for more videos coming soon. Learn, practice and enjoy!