Throughout history, the importance of contracting the lower abdomen has been noted: this is nothing new – older than Joseph Pilates! In yoga it is referred to as applying the bandha, unifying the combined energy of the inhalation and exhalation. In martial arts and particularly in Tai Chi, drawing the belly back to the spine precedes each movement. Modern research has shown that drawing the navel back to the spine causes a co-contraction of the Transversus Abdominis (TA) and the Multifidus Spinae (MF)

With research we are gaining an ever-growing insight into the role of the core and how it works. In someone with ideal posture and no back problems, the core muscles are automatically recruited prior to any movement, thereby offering the required support for the spine. With back problems affecting some 80% of the population at some time in their lives, the importance of improving our posture and practising Pilates to strengthen the core seems logical.

Core Muscles

So which muscles contribute to core stability? These are the deepest muscles, the ones you can’t see and tend to be involved with stability rather than the global muscles (visible in athletes) which enable movement. Together, they make a kind of cylinder shape:-

• Transversus Abdominis (TA): This is the deepest layer of abdominal muscle and runs horizontally, more or less in a circle from the ribcage right down through the pelvis.
• Multifidus Spinae: This is the deepest of the back muscles, running the whole length of the spine.
• Internal Obliques: These lay between the TA and external obliques, running in a V shape from the ribs to the pelvis.
• Pelvic Floor: The pelvic floor makes up the bottom of the cylinder and acts like a hammock supporting the pelvic organs.

IAP

The co-contraction of the core muscles increases intra abdominal pressure which reduces compression on the lumbar spine, supporting and stabilising the pelvis and back. A very important part of a Pilates exercise is the preparation: as you exhale, you draw navel to spine, draw up the pelvic floor and hollow out the abdomen. You maintain this gentle contraction as you inhale: be aware of the rib cage lifting and opening out; notice the lengthening through the spine and from the pubic bone to the breast bone. You can think of IAP as the air in a balloon, the balloon being the core cylinder, the visual used above. When the cylinder is full, the balloon is strong and supported; when the air is out, the balloon is floppy.

Josie site, http://vitalflow.tv, provides online Pilates videos and downloads, together with advice on healthy living. As well as running the website, Josie has a large portfolio of private clients and also teaches Pilates and yoga classes, drawing on 25+ years in the fitness business.

What exactly is Pilates?

Pilates was developed by Joseph Pilates during the First World War to help rehabilitate returning war veterans.  He recommended a few, precise movements emphasizing control and form that help to strengthen, stretch, and stabilize key muscle groups.  These movements focus particularly on what he called the “powerhouse” – the abdomen, lower back, hips and bum.  Fitness professionals call this part of the body “the core”, and as any Pilates instructor or personal trainer will tell you, it is the starting point of all strength, balance and posture.

Unlike gym workouts that focus on repetition, Pilates exercises focus on fluidity of motion as you perform each pose with slow, graceful movements, starting from the mid-section and moving outward.  Breathing, concentration, muscle control and precision of movement are central principles of the Pilates method, making it slower and less aerobic than other fitness classes.  For this reason Pilates is suitable for people of all ages and abilities, and is recommended for those suffering from osteoporosis, as well as those who are overweight.

What are the benefits of Pilates?

Muscle Toning- the flowing and controlled movements of Pilates help to firm up and lengthen the muscles, resulting in a sleeker shape and more toned look to the body.

Body Control – the emphasis on precision of movement helps to improve your mind-muscle connection, which means better control over your body in day to day life.

Core Stability- by targeting the mid-section Pilates helps to strengthen the core muscles, which not only improves balance, but also flattens and tones your waistline.

Injury Rehabilitation- the low impact nature of Pilates helps to develop strength and flexibility without straining the muscles, making it ideal for rehabilitation.

Improved Posture- by correcting muscle imbalances and strengthening the back and spine, Pilates improves posture and lessens the risk of back injury and neck pain.

Increase Wellbeing – In a similar way to yoga, Pilates is a balanced, holistic approach that relieves stress and anxiety by working on the mind as well as the body.

Getting started…

Before starting a Pilates class it’s a good idea to book a home or studio session with a private Pilates instructor.  Ideally look for a REPS Level 3 Pilates Instructor, or one who is registered with The Body Control Pilates Association.  A one-to-one Pilates session will give you an idea of what a Pilates class feels like, but with a lot more personal focus.  Your Pilates instructor will be able to show you where your body’s strengths and weaknesses lie, and give you some exercises you can try at home.  If you enjoy and feel the benefits of the exercises then you might want to join a local Pilates class, or combine a class with one-to-one sessions.

Liam Taylor from everythingZing.com – Pilates in Hitchin