Joseph Pilates once accurately claimed that his work was 50 years ahead of his time. He developed his method during the early and mid-20th century, and based it on the importance of what he called "the powerhouse." The deeper abdominal, gluteal and back muscles comprise the powerhouse or core musculature. Pilates believed that activating these muscles was crucial to posture, injury prevention and functional, powerful movement. Paul Hodges, the Australian physical therapist substantiated these claims in 1999. His research studies validated the theory that the transverse abdominal muscle, part of the deep core musculature, stabilized and protected the spine during limb movements. Pilates exercise, when performed in proper form, is a viable form of core training.
Pilates Core Activating Breathing Technique
Step 1
Sit upright with your knees bent and your feet flat on the floor. Place your hand on your shins.
Step 2
Inhale and imagine that the breath goes into your vertebra and elongates our spine. Exhale, drop your head and flex your spine, resting your head on your legs.
Step 3
Remain in the flexed position and inhale through your nose. Send the breath to the sides and back of your ribcage. Exhale and draw your belly in. Repeat the breathing for five repetitions, deepening the abdominal contraction each time. On the last repetition, exhale and roll back to the upright position. Compressing the abdomen to expel the air during exhalation is a major transverse abdominal muscle function, so correct breathing is one of the most effective ways to activate the core.
Core Activating Cat Exercise
Step 1
Kneel on your hands and knees, placing your knees at hip-width apart and your hands shoulder-width apart. Create a straight line from the top of your head to your tailbone.
Step 2
Inhale in preparation, directing the breath to the back and sides of your ribcage.
Step 3
Exhale, draw your belly in, tilt your pelvis and round your upper back. Remain in the rounded position and inhale, without expanding your belly. Exhale and return to the starting position. Perform eight repetitions.
Pilates Half Roll Back
Step 1
Sit upright with your knees together and your feet flat on the floor. Place your hands under the backs of your legs.
Step 2
Inhale in preparation. Exhale, hollow your abdominal muscles and roll halfway back to the floor, creating a "C" shape with your lower back.
Step 3
Remain in the "C" shape. Inhale and hold the position. Exhale and return to the starting point. Perform eight repetitions.
Tips and Warnings
- Perform these exercises in sequence. Add challenge to the half roll-back by sitting on a balance disc.
- Pilates breathing differs from yoga breathing. Expanding your belly during inhalation will impede core activation and support.
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