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Perfectly Pilates [Part II] - The Basics

Posted February 7, 2008 at 02:00 PM by Caroline Shannon

Section: Her Fitness, Athletics, Training Programs, Her Health, Her Motivation

Throughout his teachings of the exercise form, Joseph Pilates often stressed that if one were to practice Pilates regularly, “In 10 days you will see a difference, in 20 days you will feel a difference and in 30 days, you will have a whole new body.”

Pilates, however, also made sure eager learners understood two things when studying the practice of what he referred to as “Contrology” – patience and persistence.

“The benefits of Contrology depend solely upon your performing the exercises exactly according to instructions – and not otherwise,” Pilates said in his book Return to Life Through Contrology and Your Health. “Remember, too, that ‘Rome as not built in a day.’”

So, in order to heed the advice of the great Pilates originator, one must first learn the basics. The following two fundamentals are key to understanding the underlying purpose of the exercise form and the basis of a Pilates workout:

1.) Identifying Your Neutral Pelvis – Most people on this planet have been walking a certain way for their entire lives and have probably not tried to offer, let alone think about, one real reason why they do so. But if Joseph Pilates was able to get a hold of those people, he would emphasize the importance of figuring out their spines and identifying their natural pelvises.

The Exercise:

Begin by lying on your back with legs bent and feet, knees and hips aligned. Arms long at your sides, begin to feel your shoulders slide back and down toward your pelvis. You should imagine your shoulders relaxing away from your ears, all while your back is beginning to engage. Next, begin to feel your ribcage soften into the mat while your pelvis begins to heavily settle into the mat.

Now, inhale, pressing into your feet and curling pelvis off the floor. Then, exhale, and release your pelvis into the opposite direction, creating an arch with your lower back. Continue to do this, vertically rocking your pelvis back and forth until you find your neutral position. This does not mean your back must be flat to the floor. A neutral pelvis is instead where you can lay a flat hand on your pelvis and it appears even enough to, for example, steady a teacup. The neutral pelvis is the base for all Pilates exercises.

2.) Active Breathing – Breathing is another very important aspect of Pilates. Different from the practice of yoga where one is consistently breathing through the nose, Pilates asks the individual to breath in through the nose and out through the mouth.

The Exercise:

Lie in the same position that was discovered when learning about neutral pelvis. Begin by lying on your back with legs bent and feet, knees and hips aligned. Arms are long at your sides. Again, placing your hand on your belly, begin to feel it moving up and down. Now, inhale through your nose, feeling your belly relax toward the floor while your ribcage expands east to west. This breathing action should help you feel your back widen into the mat.

Now, exhale and feel your ribs collapse, allowing them to “kiss” or draw in from either side. Your belly button should be pulled toward your spine. This does not mean your back must touch the floor. Instead, you want to feel your belly button draw in and your stomach muscles engage, all while maintaining neutral pelvis.

Of course, these two exercises are not all there are to Pilates fundamentals, but, instead, two very key base movements to be able to engage in a complete workout. For a complete list of fundamental check out a beginner routine, such as Peter Fiasca’s Classical Pilates Technique – The Complete Mat Workout Series, a DVD that includes everything from fundamentals right up to an advanced workout.

In addition to writing for several publications, including the Pittsburgh Post-Gazette and Divorce360.com, long-time journalist Caroline Shannon is a lover of all things related to health and nutrition. She has been a runner for more than ten years and is a certified Pilates instructor. Check out more from Caroline on her her blog, Eat, Pray, Run.

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Tags: beginner, breathing, core strength, exercise, fundamentals, joseph pilats, mind-body, neutral pelvis, peter fiasca, pilates, pilates basics, relaxation

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