The Pilates method of exercise is named after its originator, Joseph Pilates, who operated a fitness and rehabilitation studio in New York from the 1930s to the 1960s. All Pilates exercises initiate from the core, which Joe Pilates called the powerhouse of the body. The core includes muscles of the abdomen, back and buttocks. Some Pilates exercises focus more on stabilizing the core, others feature spinal flexion and extension, and others work by twisting the body through the center.
Core Stabilizer Exercises
Stabilization of the core is central to the Pilates approach to fitness. In his 1945 book on his system of exercise called Contrology, Pilates makes it clear that a muscular balance and a strong core are benefits of his method. A classic Pilates routine includes many controlled movements that require stillness in the center.
The Hundred is a favorite Pilates exercise that historically serves as a warm-up for breathing and core stabilization. To do The Hundred, lie on your back on an exercise mat, raise your legs, lift your head and shoulders and pump your arms at your side 100 times. Follow a breathing pattern of five counts to exhale and five to inhale, repeatedly. Choose the One Leg Circle to further stabilize the core. While on your back, lift one leg and circle it without rocking through the hips or shoulders, then repeat in the opposite direction, with both legs.
Flexion and Extension
Flexing the spine brings the abdominal muscles back toward it, creating a rounding of the mid and lower back. Spinal extension is a stretching of the abdominals and arching up of the back, which requires support from deeper inner musculature of the core. Flexion and extension are common ingredients in Pilates exercises.
The Roll Up, a historical Pilates favorite, often follows The Hundred in a traditional Pilates workout. It resembles a full sit-up, starting back on the mat with the arms and legs fully extended. Bring your arms around while peeling off your head, shoulders and spine in sequence until you are reaching out toward your feet, then roll back down smoothly. The Roll-Over features the opposite mechanics, with your pelvis and legs rolling up and over the body starting at the bottom of the spine, then returning back to a flat back on mat pressing the top of the spine down.
Cross-Lateral Twisting
The oblique muscles are used for lateral, or sideways, movement as well as twisting of the spine. Pilates activates these muscles in exercises that involve one-sided motion or curling the abs across the body.
In a study using electromyography to test the activity of the abdominal muscles, researchers for Inner IDEA found two Pilates exercises really "fire up the area" of the external obliques. Criss-Cross, similar to a standard gym crunch with a twist, rated high on the effective list for these core muscles. The Teaser also activates the obliques to a great degree. With one knee bent and one leg extended at 45 degrees while on your back on the mat, roll up and off to reach toward your foot then slowing roll the spine back down again. Advance the Teaser by keeping two legs up as you reach and roll.
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
- "The Pilates Body"; Brooke Siler; 2000
- "PMA Pilates Certification Exam Study Guide"; Pilates Method Alliance, Inc.; 2005
- Inner IDEA: Pilates Exercise, Lessons from the Lab
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