Getting the best out of Pilates - Your guide

Concentration

Being able to concentrate on your movements require you to be present with your mind. It is your mind that wills your body into action. Focus on what your body is doing - not the one lying next to you!

Keeping neutral

Finding your neutral spine is the easy part. Keeping it whilst increasing movement or changing positions is more challenging. Remember to use your hands from time to time to gauge the measure of space between your back and the mat. Too much space = over arching of the lower back. Too little = flattening of the back occurs and will not engage the core muscles effectively.

 

Control

Try and keep all movements controlled. Remember; if we do not master our muscles then our muscles will master us! Pilates is a mental and physical conditioning programme. It is the mind itself that builds the body.

 

Keep centering

A slight gentle engagement of the lower abdominals should be maintained throughout your sessions (and beyond). As intensity increases with movement, always remember to initiate movement with an increase in the contraction of your lower abdominals. This is called centering. Pilates exercises are initiated from your core strength. Learn to allow this strength or energy to flow from your centre towards all other areas of your body.

The breathing

It is the first and last act of life. Effective breathing cleanses the bloodstream through oxygenation. Learn to employ full inhalations, this will encourage the full use of your lung capacity. Try and breathe in through your nose and out through your mouth as if blowing through a small straw. Adding movement to the breathing is not easy, so do not beat yourself up about it if you do not get it at first. A general rule is to inhale to prepare for a movement and exhale on the work.