Abby Ellsworth - Pilates Anatomy

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A comprehensive guide Dr. Abigail Ellsworth S ince Joseph H. Pilates began developing his method of body conditioning nearly a century ago, Pilates has become one of the most popular ways to get fit and strong. Increasing numbers of people have come to embrace Pilates as an invigorating and fun way to not only get in shape, but to also discover things about the body that they didnt know before.

Pilates offers endless possibilities with its scores of exercises based on six principles. As you look through this book, keep in mind that the exercises featured here are only an introduction to Pilates. Thousands of exercises exist and infinite variations are available, making it easy to craft a program aligned with each individuals needs. Yet, the six principles must always be preserved. PilatesAnatomy highlights some of the main exercises that are considered the foundation of classical Pilates training. This foundation will provide you with a base from which to build, allowing you to take your Pilates experience as far as you wish.

You can use this book in several ways. As a novice, you will most likely want to focus on the basic principles before you move along to more difficult exercises. If you already have a good knowledge of Pilates, youll find a number of exercises to add to your routine. Step-by-step photos and anatomical illustrations guide you through the exercise movements, with the muscles active in each exercise highlighted. There are also handy tips that note each exercises focus to better allow you to target certain areas of your body.

PRINCIPLES T he Pilates method aims to strengthen your core, or center, lengthen the spine, build muscle tone, and increase body awareness. PRINCIPLES T he Pilates method aims to strengthen your core, or center, lengthen the spine, build muscle tone, and increase body awareness.

Following the six principles below will help you gain all of these benefits while maintaining safety.

Joseph Pilates originally called his method of exercise Contrology. The principle of control is the main focus of his exercise system. Control is important in everything we doespecially on the Pilates mat. It is crucial at the beginning (initiation) and at the end of each movement, because mat exercises are based on the resistance provided by your bodys weight and gravity. As you work out, the control of your muscles, positions, and speed gives you results and keeps you safe.

This rule not only applies to the routines themselves, but also to the transitions between exercises. By mastering the principle of control, you will train your muscles to maintain a strong and lengthened state throughout the entire movement, reducing muscle bulk in the process. While focusing on control, you are also encouraging your body to recruit smaller helper muscles, known as synergists, which aid the muscles of the body in working together. These synergists are the key to developing coordination and balance through movement.

Have you ever caught yourself holding your breath while lifting something heavy or carrying out a difficult task? Holding your breath builds pressure in the muscles and spinal cord and changes heart rhythm and blood pressure. Deep, consistent breathing is essential to a flowing movement, proper muscle balance, and overall health.

Most people do not know how to breathe correctly, and consequently use about half of their available lung capacity. Shallow breathing is the result of several outside factors, including stress, smoking, and a sedentary lifestyle. Learning how to breathe correctly is crucial for healthy living and an increased lung capacity. Controlled breathing is a core aspect of Pilates, and this emphasis sets it apart from other exercise forms. If you are just beginning and feel confused about when to breathe and what type of breath to use, remember this general rule of thumb: when in doubt, exhale during the most difficult part of the exercise. There are three main types of breathing utilized in Pilates, each with its own purpose and benefits.

As you become more familiar with the types of breathing and the exercises, your body will help you naturally select the one that is appropriate for the movement, so dont worry if you feel overwhelmed at first and are not sure which way to breathe.

Place your hands on either side of your rib cage. Take a deep breath in and let the space between your hands expand to the sides (creating a big gap in the middle). Then breathe out (exhale), slowly allowing the rib cage to decrease in size and letting your hands come together. Allow all of the air to leave your lungs, and feel your abdominal muscles activate to assist. Repeat, practicing the lateral (sideways) expansion of the rib cage.

This lateral expansion allows the ribs to remain stable on the spine and keeps the torso balanced.