| To get the absolute most from a Pilates workout it's | | | | never be flat on the floor when lying down. You should |
| very important to understand the key parts of the | | | | always have a natural curve between your back and |
| Pilates technique and it is crucial to engage them while | | | | the floor. |
| doing the Pilates exercises. | | | | Pelvic Floor Muscles |
| The following breaks down the important components | | | | The Pelvic Floor Muscles are also essential for core |
| of the Pilates exercises this will enable you to find | | | | stability as they are used to connect to the abdominal |
| these key elements before you get started on the | | | | or stomach muscles: this means that you should |
| exercises proper. | | | | always have your pelvic floor muscles engaged when |
| These exercises can be done daily not just as part of | | | | your abdominals are. If your Pelvic floor muscles lose |
| your warm up but also as a brilliant way to help you | | | | tone your will find that your posture will collapse and |
| develop your Pilates technique until it becomes second | | | | this can lead you too having back pain. |
| nature to you. | | | | Lengthening of the neck |
| Core/Centre | | | | The correct position for the neck is also essential while |
| Your core or centre is the band of muscles which are | | | | doing Pilates to help avoid injury. It doesn't matter if you |
| wrapped around your body like a corset. These | | | | are sitting or standing you need to imagine your chin |
| muscles help support your body and give you great | | | | moving back closer to your neck and the crown of |
| posture. | | | | your head being pulled upwards by a piece of string. (If |
| The core muscles are crucial to Pilate's exercises | | | | you do this correctly your body will automatically move |
| because every exercise requires you to initiate all | | | | into a strong postural position). |
| movement from your core. To find your core muscles | | | | Shoulder Stabilization |
| lie flat on the floor and try to push your spine onto the | | | | Many people suffer from sore shoulders and neck |
| floor by pulling in your belly button. Be careful not too | | | | pain simply because they don't hold their shoulder |
| pull your belly button into too far that you can't breathe | | | | blades stable when they raise their arms. |
| and your ribs stick out. The aim is to activate your | | | | This means for most of the day their shoulders are |
| abdominal muscles so that your stomach goes flat, but | | | | lifter and the head held in a position rather than kept in |
| you should still be able to breathe normally. | | | | a relaxed state. In the Pilates technique the exercises |
| Neutral Spine | | | | with the arms always begin with the shoulder blades |
| A neutral spine is the start position for your back | | | | sliding down the back so that that the shoulders are |
| during the Pilates floor exercises as this will place the | | | | stabilized. |
| least amount of stress on your spine. This may seem | | | | Enjoy your Pilates but consider the above when |
| contrary to what you may know but your spine should | | | | performing each exercise. |