Fitness Tip of the Day: Tuesday Trunk and Core Work--Pilates

Abdominal muscles

Core work is extremely important.  All movement comes from the core.  You may think of abs when you hear core work, but the core is much more than that.  In my personal training text--core training or core stabilization exercises  refer to the center of the body, specifically exercises for the muscles of the spine, neck, pelvis and scapulae. In addition to training the more familiar muscles, such as the rectus abdominis, (run down the center of your abs--6 pack) obliques (internal and external run diagonally on the sides of the rectis) and erector spinae (muscle running down along both sides of your spine into your lower back) , you are also encouraged to include exercises that train the transverse abdominis (the deepest ab muscle that wraps around your belly like a wide band), multifidus (deep back muscle under the erector spinae), diaphragm, pelvic floor muscles, scapular retractors and scapular depressors (both part of the should blade/girdle).  In Pilates, your glute muscles, hamstrings (backs of thighs), quadriceps (fronts of thighs), hip flexors and hip abbductors and adductors are also included.

Several studies show that training these muscles may help reduce the incidence of low-back pain and dysfunction.

I decided to get certified to teach Pilates after injuring my back several years ago.  I realized that most of the exercises I was doing for physical therapy were Pilates based and I was encouraged to keep doing them regularly to strengthen my core to help keep my back healthy.

Here are some facts/information about Pilates:

Pilates is named for it's founder Joseph H. Pilates.  It was during WWI that Pilates first started working with non-ambulatory patients by attaching springs to the bed.  Recovery was quickened by this method.  He developed the method called "contrology" (muscle control) which highlighted a unique approach of using the mind to master the muscles.  He trained other German internees in his physical fitness exercises.

He came to the United States in 1926 and established the first official Pilates Studio in New York City teaching Contrology to many.  He wanted to bring his method to everyone.  He wrote two books on the subject.  In his second book, Return to Life Through Contrology, he included 34 of his original low impact  exercises to help the reader achieve strength, flexibility and balance.

The benefits of Pilates are many (from my Pilates text).  It helps restore natural balance, improves flexibility, improves posture, increases physical and mental strength, the body becomes more toned and sleek/"mean and lean", gives one the ability to move more gracefully and easily, helps prevent bone deterioration, stimulates the circulatory system which assists in oxygenating blood, aiding in lymphatic drainage, aiding in releasing endorphins, boosts the immune system, assists pre- and post-natal women in breathing, body concentration, and recovering body shape and tone after pregnancy, assists in a good night's sleep, and improves sexual enjoyment.

Everyone can do Pilates, but there are a few things you should focus on

1.  It's a good idea to put each exercise into a category as you do them (this goes for all exercises).  Category 1--I can do this exercise, Category 2--I can do this exercise with modification, Category 3--I shouldn't do this exercise.  If an exercise causes you pain--you should not do it period.  Do not confuse this with the burning sensation you may feel while exercising--that is ok.  I'm talking about pain--especially in a joint such as your lower back, shoulder, elbow, wrist, hip, knee or ankle.  Notice I didn't use the word "can't."  If an exercise isn't causing you pain, then you CAN do it, you just may need to find the right modification or progression to get you to that point.  If this is ever a problem and you need a modification for an exercise, please feel free to leave a comment regarding it and I'll try to give you a modification.  That being said, there are some exercises that have no modification, instead you may need to do another exercise that works the same muscle/s to help prepare you to do the exercise you are having trouble with.

2.  You need to concentrate in order to keep your core engaged.  The minute you take your focus away from what you are doing, you will lose your core.  Be in the moment, connect your mind and body.

3.  All physical movement (and I mean all) must be controlled by the mind.  This prevents injury.

4.  Stay centered.  Focus on your powerhouse ( the muscles that support the spine, internal organs and posture--your abs, back and upper legs).  Again, all motion originates from here and then proceeds to the extremities.

5.  Keep your movements fluid.  Move smoothly and evenly through the exercises using controlled and flowing movements.  No jerky, dynamic or rushed movement is used.

6.  Form is extremely important when performing all exercises.  Every movement has a purpose and should be done with precision and control.  Follow the instructions exactly.  Become familiar with each movement through repetition, then the exercises will become more natural-feeling and less awkward.  Remember to modify if necessary, while keeping good form.

7. You've heard this before--BREATHE.  Breathe in through the nose and forcefully out through the mouth.  Breathe in to prepare for a movement and breathe out while performing the movement.

When I was going through the certification process I was told that if you practice Pilates 4 times a week, or 2-3 times a week if doing other things, after 10 sessions you will feel a difference, after 20 sessions, you will see a difference and after 30 sessions you will have a new body.   Pilates has definitely changed my body for the better.  I encourage you to give it a try.  I found a beginner video that is 30 minutes in length.  I will post a more challenging workout in the future.

.30 Minute Beginner Pilates Workout