Pilates is a method of exercise that is designed to stretch and strengthen the body to help it maintain balance and alignment. It promotes muscle control without muscle tension throughout the core muscles of the body. Pilates engages the entire body with an exercise concept called integrated isolation, which means that stabilizing muscles are used simultaneously with active muscles. Your abdominal muscles and psoas muscles are directly involved in this process.
Abdominal Muscles and Pilates
Your deepest abdominal muscle is the transverse abdominis. It is responsible for reducing the circumference of your waistline. Your rectus abdominis muscle, sometimes called the six pack, is responsible for forward flexion of your spine and compression of the abdominal wall. Your external and internal obliques are on both sides of your six pack. They are responsible for abdominal compression, forward flexion and torso rotation. At the core of every Pilates movement is abdominal compression, which is often referred to as scooping your belly. These muscles are constantly used to hold compression and simultaneously perform isometric, eccentric and concentric contractions. The Pilates term for this is contrology.
Iliopsoas and Pilates
Your psoas major muscle attaches to your lumbar intervertebral discs and vertebrae. It inserts at the upper inside edge of your thigh bone. The psoas muscle group is responsible for thigh flexion or raising your thighs toward your face. The iliopsoas is a psoas muscle that is also responsible for external rotation of your thigh. Pilates emphasizes correct position of the lumbar spine by scooping in the belly. This safeguards the possible incorrect use of the psoas muscles to pull forward on the lumbar vertbrae, which can lead to articular deterioration. The iliopsoas, along with other muscle groups, is used specifically for stabilization in the Pilates stance in which you turn your thighs to face away from each other.
Single Leg Stretch
The single leg stretch is a beginner level Pilates movement that engages all of your stomach muscles and psoas muscle group. Begin on your back with your torso raised and look down your body. Bend one knee up to your ribcage and extend the other leg straight out at an angle that allows your back to remain flat. Place one hand on the shin of the bent leg and the other hand on the knee. Compress your tummy down into your spine. Inhale as you switch legs. Exhale as you lower and lengthen the straight leg. Continue to inhale and switch. Do not allow your spine to lift or arch off of the floor. Work in a smooth controlled motion. Repeat five to 10 times.
Double Straight Leg Stretch
The double straight leg stretch is an intermediate Pilates movement that also engages the psoas and abdominal muscles. Begin on your back with your hands stacked behind your head and your eyes looking down your body. Do not pull up on your head. Extend both legs up toward the ceiling and rotate your thighs away from each other. Squeeze your thighs and buttocks together. Inhale and compress your abdomen down into your spine as you lower your legs to the floor. Stop before your lower back begins to arch off the mat. Exhale and lift your legs up to vertical. Repeat five to 10 times. Concentrate on smooth motions and a compressed abdomen.
References
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "The Pilates Body"; Brooke Siler; 2000
- "Essentials of Human Anatomy and Physiology";John W. Hole, Jr.;1986
