Pilates teachers around the world teach a method of exercise developed by Joseph Pilates in the early 1900s. Each of Pilates' exercises focuses on precise positioning and movement. Although teaching methods vary, the different schools of Pilates use many of the same terms to encourage their students to arrange their spines and engage their abdominal muscles properly for each Pilates exercise. Check with your doctor before starting any new exercise program.
Imprinted Spine
Joseph Pilates advised his clients to lengthen their spines, often flattening the natural curve of their lower-backs, according to master Pilates teacher Romana Kryzanowska, who worked directly with Pilates until his death in 1968. To find the position, lie on your back with your knees bent and your feet flat. Pull your navel in and flatten your spine to the floor. Modern Pilates teachers refer to this position as "imprinted spine." Classical Pilates teachers, who follow Pilates original teaching method, use this position in the hundred, roll-up and single-leg stretch mat exercises.
Neutral Pelvis
Since Pilates' death, modern Pilates teachers have morphed some of the exercises to use a different position, called "neutral pelvis," which retains your natural lumbar curve and requires more abdominal control. To try the neutral pelvis position, lie on your back with your knees bent and your feet flat. Place your hands on your lower belly and level out your hips until your hands are parallel with the floor. There should be a slight arch in your lower back. Try lifting one knee toward your chest without tilting your pelvis or moving your lower back. Your back feels best with its natural curves intact, so performing exercises while maintaining your neutral pelvis position creates functional strength, notes Ellie Herman, author of "Ellie Herman's Pilates Props Workbook."
"C" Curve
Some Pilates exercises, like ball and spine stretch forward, stretch the connective tissue in between your vertebrae. To find the "C" curve position, sit upright on a mat with your legs extended in a wide "V." Reach your arms straight out in front of you, pull your navel in and round your spine backward. Pretend you are catching a basketball with your belly. Your waistband should tilt behind your sitting bones and your mid-back should jut slightly behind your waistband. Both classical and modern Pilates teachers use this position.
Scoop
All Pilates exercises use the "scoop" action, which refers to drawing your navel inward, no matter the position of your spine. To experience this action, kneel on all fours on an exercise mat. Flatten your back, but allow your stomach to hang. Exhale as you pull your navel up and in. Do not move your back. If your stomach moves, even a tiny bit, you have used your deep abdominal muscles, called the transverse abdominis. This position strengthens your abdominal muscles and protects your lower back. Expect most classical and modern Pilates teachers to ask you to scoop your belly in during a Pilates session.
References
- Pilates Association of Canada: Pilates Method
- Romana Kryzanowska; True Pilates; New York, NY
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
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