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Pilates Questions and Answers Rated A
Pilates Method ✔✔A conditioning method developed by Joseph Pilates over 70 years ago. A
series of exercises that bring attention to the body-mind connection and are flowing movements executed without stress.
Purposes of Pilates Exercises ✔✔To increase core stability and control, pelvic and spinal
stability, spinal mobility, scapular stability, abdominal strength, back strength, shoulder/arm strength, hip and leg strength, hip/leg flexibility, shoulder/arm flexibility, coordination and balance, breathing efficiency and effectiveness, body-mind integration.
Lateral Breathing ✔✔Expands the ribs sideways with each breath. This technique allows us to
engage the core (i.e., contract the deep core muscles) while simultaneously taking deep breaths and maintaining a relaxed upper body.
Inhale
Placing both hands on either side of your rib cage, breathe in allowing your ribs to push outward laterally into your hands without expanding the belly.
Exhale
Breath out, collapsing your ribs as far as possible and feel the two sides of your rib cage come together
Neutral Spine ✔✔A spine that maintains its optimal, natural three curves, including a convex
curve of the cervical region, concave curve of the thoracic region, and convex curve of the lumbar region.
Neutral Pelvis ✔✔A pelvis that maintains its optimal placement with the ASIS (anterior superior
iliac spine) points on each side in line with the pubic bone; it is not tilted forward or backward.
Plumb Line ✔✔An undeviating vertical line that serves as a reference when evaluating postural
alignment. When standing upright, this straight line provides a frame of reference by observing 5 specific points: ears, shoulders, hips, knees, and ankles.
Postural Alignment ✔✔Optimal upright alignment occurs in a healthy, strong spine, as assessed
by one's plumb line. The "neutral spine" maintains its natural curves.
Postural Malalignment ✔✔Occurs as a result of poor body mechanics and weak muscular
structures. Posture is usually slumped forward with chest muscles that are concaved and shoulders that are rounded forward, which results in the tipping of the pelvis.
exercises that require extreme core stability and strength. A small towel placed under your low back ("arch") can provide extra support for an imprinted spine; press down against the towel as you perform difficult exercises.
"C" Curve ✔✔The torso forms a rounded "C" shape curve with a concavity at the front of the
body. This is achieved by drawing the abdominal muscles inward and up ward ("hollowing" or "scooping out" in the core area), tilting the pelvis backward, and curving the entire spine.
Threshold ✔✔Performing and exercise at the optimal level - the most challenging
position/modification for you, yet allows you to maintain safe and proper alignment of the body and control of the movement.
Pilates Exercise Body Positions ✔✔Standing, quadriped (on hands and knees), sitting, supine
(laying on back), articulated bridge (pelvis tilted backward or "under"), neutral bridge (neutral spine and pelvis), prone (laying on stomach), side lying, plank, side plank, kneeling, side kneeling (on one hand and knee).
Breath ✔✔Joseph Pilates wrote "above all... learn to breathe correctly." Correct breathing
oxygenates the blood and increases circulation. In Pilates, a structured breathing technique is an effective tool that is meant to enhance and ease your movements. Never, under any circumstances, should you stop breathing. As exercises increase in difficulty, you may find
yourself holding your breath through the challenging segments. As a general rule, we inhale to prepare for a movement and exhale as we execute it, particularly through the more difficult portions. Always breathe deeply and fully, in through the nose and out through the mouth.
Centering ✔✔Pilates is often described as "movement flowing out from a strong center." Your
center is the foundation for all of your movements. No arm or leg gesture occurs without a strong and stable center. We define the "center" as the wide band of midsection from your naval around to your lower back, extending from your lower ribs to just below your buttocks. Each and every exercise focuses on strengthening this center.
Concentration ✔✔There are no mindless or careless moments in Pilates. Rather then diverting
your attention or allowing your thoughts to wander, focus your mind on the task at hand. During each portion of every movement you should be conducting an internal dialogue, directing your body through the exercise. When you can perform a mental checklist during each exercise, you will have begun to master the learning process. Concentrate on what is correct and what is incorrect, and concentrate on improving your form by focusing on every detail.
Precision ✔✔Precision elevates the benefits of each exercise from superficial to intense. Do not
focus simply on completing an exercise but on performing it as perfectly as possible. Apply precision to all aspects of your workout and your body benefits. "What is balance of body and mind... conscious control of all muscular movements." Be precise in your approach, your focus,
