Pilates Basics – 3 Key Principles Video

 In Pilates

In this video Peter, our Pilates instructor goes through the key principles of Pilates to ensure your have a safe an effective work out each and every time. And also so that you get the maximum benefit from every work out.

Key Points Being Addressed

– Basic Spinal Position
– Correct muscle activation
– Postural points

Neutral and Imprinted Spine

Neutral Spine
– small natural arch in the lower back
– Hips flat on the floor
– Tailbone down

Imprinted Spine
– Draw the spin down towards the floor
– Hips roll forward slightly
– Tailbone remains down

Correct Muscle Activation

The most important muscles in Pilates are our deep abdominal muscles (transversus abdominus) and our pelvic floor muscles. These help to flatten the stomach and to protect the lower back. We refer to these muscles collectively as the ‘T-zone’.

Why do we call it the T-Zone? Because it resembles a letter T on the front of the body. If we think of a horizontal line going between the hip bones, this represents then top line of the T. Then think of a vertical line going from the pubic bone to the belly button until it meets the horizontal line. This is the vertical line of the T.

Breathing and Posture

– directed into the rib cage and not the abdominals or the belly or we will lost the T-Zone activations
– As you breathe draw the rib cage in and down towards the hips, not letting it pop out or the back arch

Posture Points
– Keep shoulders drawn down and back, not hunching up towards the ears.
– Chin tucked in as if you are holding a tennis ball lightly between the chin and the neck

Peter Ledwidge

POGO Pilates Instructor

For enquiries please contact Peter on p.ledwidge@pogophysio.com.au or call reception on 07 5572 0133.

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