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.