Consider this first installment an intro to the basic principles of Pilates, which include breath, alignment, and core strength. Once you understand how to properly channel each of these elements, you will be well on your way to completing a fabulously strenuous Pilates workout. This will set you on the right track to fully exploring all that your body is capable of, which, as it turns out, is much more than you think! So, let’s get started with the breath.
In Pilates, we inhale through the nose and exhale through the mouth. The object of a deep inhale through the nose is to expand the diaphragm and ribcage out to the sides while the object of a deep exhale through the mouth is to knit the ribcage back together from the expanded side position. We expel old air and allow all of the muscles in the diaphragm and abdomen to contract and strengthen as we breathe out. Usually, Pilates exercises utilize the inhales for preparation, holding a position, and chest opening. The exhale usually occurs in movement and allows you to engage the abdominal muscles more deeply.
There are many facets of proper alignment in Pilates, but some of the key areas of focus are the shoulders, shoulder blades, ribs, and pelvis. The shoulders should always be far, far away from the ears during a Pilates workout. I like to think of the earlobes and shoulders as two positive sides of a magnet, constantly pushing away from one another and never coming together. The way to maintain this distance is by keeping the shoulder blades firmly in the back. If you move your shoulders around in your back, you will find a position where your shoulder blades feel like they are fitting into your back like puzzle pieces. Your back will be broad, shoulders will be down and slightly back, and you should be able to move your arms in any direction and still maintain this connection. This gives you a strong base for upper body exercises and helps correct your posture by stretching out the tight neck and shoulder muscles.
The ribs should always be closely knit together in the front of your body. When we exhale, this connection is strengthened, but even on an inhale, your ribs should be expanding out to the sides and not to the front. If anyone has ever told you to stop “popping your ribs,” this is exactly what they’re talking about.
There are also two basic pelvic positions in which Pilates exercises can be done. The first is called “neutral.” A neutral spine means that when you are lying on your back, there is a small gap between the lower back and the mat, which is simply the natural curve of the spine. The second pelvic position is the “supported” pelvis. This means that you eliminate the lower back space by tilting your tailbone forward in order to bring the front of the ribs and hips closer together. In this position, your whole back should feel secure on the mat without gripping in the front of the hips. The abdominal muscles contract slightly in this supported position, so they will feel like they are working even before any movement takes place.
Finally, we turn our attention to the body’s core, which consists of all the muscles surrounding and supporting the spine from the bottom of the breastbone all the way to the bottom of the pelvis. These are the muscles that must be strong in order to support the body in Pilates exercises. They include the four groups of abdominal muscles, the pelvic floor, and the back extensors. Once these muscles are strong, the arms, legs, neck, and chest can work to their fullest potential.
Now that you have the basics, you are ready to begin. It’s a lot of information to take in at once, but once you are familiar with these techniques and placements, your body will naturally fall into place whenever you start a workout. In the coming weeks, I will be focusing on different muscle groups, explaining their importance, and offering you all a few Pilates exercises that can be used to strengthen these muscles. Please refer back to this first installment if you are ever unsure about breath, alignment, or core strength, and, most importantly, have fun!
Joanna Asher is a certified Mat Pilates instructor through Pilates Academy International and a recent graduate of Tulane University, in New Orleans, with both a BA and an MA in English. Her passion for fitness and music began at a young age. A dancer and athlete all her life, Joanna discovered Pilates while searching for an appropriate compliment to running.