More Pilates- Join in to make Bria BUZZ!

The countdown is on! This month we have broken all previous attendance records and now we are on the edge to reach even higher heights! For the month of March we have dished up 897 helpings of butt kick, life enhancing Pilates class spots and privates! Our previous record was 800! Can break 900 in 2 days? Yes we can! Invite in a friend and or double up and get yourself in for one more class or one more private before Friday. Feel the Pilates Power!!!

Pilates, Do You Know How?

At Bria Pilates and Wellness Studio we have a 5 point leveling system. For safety and optimal workout experience, we assess conceptual as well as physical understanding of the Pilates material in order to place each person into the most appropriate level. Many of our students want to know what is on the written component before they come in. All the answers are here, take a deep breath, memorize the points listed below, apply your knowledge to your Pilates work out, live by the simple truths of Pilates and you will move to the next level your colors flying high!
Things you should know for Levels 1 and 2
Joseph Pilates started Pilates
The 4 muscle groups that make up your “inner core” are the Multifidus, Transverses, Pelvic floor, and Diaphragm
The diaphragm is the main breath muscle
We exhale through the mouth while doing Pilates exercises in order to activate diaphragm, transverse and pelvic floor muscles.
A few good cues to activate your pelvic floor are resist the urge to pee, lift up and in, imagine you need to zip up tight jeans, exhale and tighten your entire inner core.
There are 2 oblique muscles in the core they are the Internal and external obliques
Spinal flexion is any movement that rounds the spine forward
During the mermaid exercises you stretch the side of your body.
The natural curve in your lumbar spine is present in a neutral pelvic position.
When performing regular daily activities we should use a neutral spinal position
This is because neutral is the optimal spine position for daily functions. It allows for the muscles that support the spine maximum function range of motion and shock absorption.
Example of exercises you perform in a neutral spinal position are reformer footwork, anything seated vertical like arm work, twists etc and all standing work- like squats, balance work etc.
There are some good reasons why you would use an imprinted spinal position they include: if your core in not strong enough to maintain stability in neutral, to avoid back pain or injury, and to strengthen your obliques.

Do you Know Your Pilates?

Things you should know for Levels 3 and 4
The 4 deepest core stabilizers we use in Pilates are the Multifidus, Transverses, Pelvic floor, Diaphragm
The pelvic floor muscles are part of your core.
The Multifidus is the group of inner core muscles that relax when you imprint or flex your spine
The obliques are additional core muscles that engage during imprint
The oblique muscles are activated to sustain an imprinted spinal position
The spine is capable of 4 directions of movement: flexion, extension, lateral flexion/side bend, twist
The Breast Stroke is a spinal extension exercise.
Breast stroke, plow, swimming, swan are examples of exercise that strengthens your spinal muscles.
Pilates exercise to activate your gluteus maximus (butt muscles) include grasshopper and swimming.
You need to prepare the reformer before a short spine by lowering the headrest
A few examples of exercises that can be performed on both the chair and the reformer are footwork, mermaid, hip lift, tendon stretch, push up, etc
The 5 basic principles of Stott Pilates are breathing, pelvic placement, ribcage placement, shoulder stability, neck and head placement.
The principles that Joseph Pilates taught include Centering, Concentration, Control, Precision, Breath, and Flow