Once you understand the basic principles of Pilates, you realize that every Pilates exercise is actually a core exercise. This is why the method, which was developed in the 1930s, was way ahead of its time. Back then, Joseph Pilates was interested in a muscle group that he called the "powerhouse." Today, we refer to these muscles as our "core." Pilates believed the powerhouse or core should be active in every exercise you perform. Later, research performed by Paul Hodges at the University of Queensland would indicate that people who did not have back problems intuitively activate their core muscles prior to any movement, whereas people with back problems activate their cores after the movement has begun. While every Pilates exercise is a core exercise, some focus more specifically on the abdominal area.
Core Activation Through Breathing
In the Pilates technique, the core muscles are activated by using a specific breathing technique. Unlike yoga, where the abdominal muscles are often flaccid, Pilates exercises require the abdominals to remain tight throughout the entire exercise. As such, Pilates does not use the deep abdominal breathing that is typical of yoga. Instead, it uses an exhalation during flexion movements, and an inhalation in extension. The exhalation is the key to deep core activation. When you exhale, the transverse, which is your deep abdominal muscle, presses against the diaphragm to expel the air, thus creating a deep abdominal contraction. On the inhalation phase of a Pilates exercise, the breathing stays in the upper chest, which prevents the stomach from distending. If you are new to the technique, practice this breathing before you try the other exercises.
The Hundred
The Pilates "Hundred" is the ultimate core exercise. In its unmodified version, the head and shoulders are lifted from the floor, and the legs are in the air for 100 counts. If the core muscles are not active, you will feel extreme tension in either your neck, your lower back or both. The movement involves pumping the arms as if you were pressing down on heavy springs. You breath in for five counts, and out for five counts. The cycle is performed ten times; thus, the name The Hundred.
The Roll Back
The roll back is a bent knee half sit-up. Begin in an upright position, with your arms extended in front of you, and your hand reaching towards your knees. Inhale to prepare. As you exhale, roll back until your lower back touches the mat. Inhale to pause, and then exhale to roll back to the starting position.
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