#1. The Power House: This term is nothing new for our students; whispers about the infamous ‘Power House’ tag can be heard amongst our reformer pilates classes. The Power House is the center of your body; the area between your bottom ribs and the top of the pubic bone - this includes abdominals, pelvic floor, lower back muscles and the muscles surrounding the hip joint. For many, this area is thought to be the energetic center of the body.
#2. Lateral breathing: Directing the breath into the sides and back of the ribcage; lateral breathing allows one to take a deep breath while the abdominal muscles stay contracted. Lateral breathing is such an important principle no wonder it made our top ten Pilates terms.
#3. Neutral pelvis: The pubic bone and hip bones are in the same plane; this means that there is no forward rotation of the pelvis during the hyper-extension of the spine. Neutral pelvis and neutral spine are essential reference points for Pilates exercises - if you are in neutral spine, you are in neutral pelvis. However, many flex-forward exercises utilise a neutral posture while the rest of the spine is flexed.
#4. Popping the ribs: This calls for the slanting and spreading the ribs; pop the ribs in order to weaken the torso and over-arch the back, as if you’re in military posture.
#5. Scapula: These are the flat, triangular, wing-like bones that sit on each side of the upper back; this is part of the shoulder girdle.
#6. Scooping the abs: A fairly literal imagine in Pilates where it is desired to lengthen and deepen the abdominals in towards the spine - a feeling of hollowness in the abdominal area is ideal. AKA: “deepen the abs, belly button to spine”.
#7. Sit bones: These are the bones protruding that you feel under you when you sit up straight on a firm surface; they are part of the pelvic girdle and medically known as the Ischial Tuberosity - more commonly known as sore bum bones!
#8. Tabletop legs: The knees are bent so that the thighs are perpendicular to the floor and the shins are parallel to the floor; this is also a term used daily so no wonder it made our top ten Pilates terms.
#9. Mind-body connection: The state of focusing the mind on the body’s movements; Pilates, to some extent, represents a synthesis of Western and Eastern approaches to fitness - one is dynamic, stressing motion, strength and muscle tone while the other focuses on static stretching, rest and contemplation. An increased mind-body connection will allow clean, centered movement free from strain, while the physical exercises can relieve mental fatigue. In essence, the mind and body should not be conflicting, but should work in concert.
#10. Chin tucked: Tucking the chin elongates the muscles in the back of the neck and can provide a good stretch for those who have a "forward head." However, avoid the tucked chin position when performing any exercise that calls for rolling your upper body up off the floor.
So now with your top ten Pilates terms updated feel free to join our Tempo Pilates reformer classes in East London (E8) or Central London (WC2) via our booking site.
Albeit there are an abundance of components that play into the Pilates approach to exercise, there are 6 principles that are considered vital in the execution of the Tempo Pilates method.
1. Flow: The aim in our reformer classes is to create a flow of movement in our exercises; ease, grace and fluidity are imperative. The mind-body connection entwines all body parts in a parallel manner. Pilates equipment such as the reformer can be a mirror of one’s flow as they tend to be quite maladroit – if one loses flow the session can become “machine-like”.
2. Centering: This brings a focal point to the center of the body in the powerful, dynamic area that lies between the lower ribs and pubic bones. As far as energy goes, the source for Pilates comes from the center. By centralizing your powerhouse sector, one can isolate and move parts of the body while keeping the rest stable.
3. Breath: Some Pilates lovers consider this principle to be one of the most important. Breathing supports the oxygen released in tense muscles, higher concentration and muscle stability. Heavy chest breathing tends to overwork the superficial breathing muscles that lead to tenseness; low breathing into the deep belly relaxes the abdominal wall, which may lead to back injury. Inhale through your nose deep into your ribcage and back followed by long and controlled exhales. Most Pilates classes integrate breathing into the exercise, so it is no wonder why students believe this is the most vital principle.
4. Concentration: Absolute concentration is required to maintain the stability that is the core of Pilates - while improving flexibility, if complete attention and commitment is brought to the exercise, maximum profit will be acquired from each movement.
5. Control: Entire muscular control should be executed with each move to avoid potentially hurtful swinging or bouncing on the Pilates reformer machine. Using movement control, you can also improve the neuromuscular system and the balance in your body.
6. Precision: Awareness is nourished throughout each action; there is always appropriate placement and alignments that are relative to other body parts and are trajectory for each part of the body. If exercise is practiced with precision, your own perception is guaranteed to improve.
Now that the 6 principles have been unveiled, it is time for you to take these tips into the studio for amazing results! If you wish to boast around your progress, feel free to join our Tempo Pilates reformer classes in East London (E8) or Central London (WC2) via our booking site.
The Prelude
Begin with your feet on the platform of the Pilates reformer in a kneeling position; place your hands on the carriage between the shoulder posts ahead with your fingers pointing straight ahead. Don’t forget to maintain your elbows apart at shoulder width and have your forearms facing down.
Engage your abdominals and lengthen your spine with your hips upwards – no movement whatsoever in the reformer. Engulfing energy through the top of your head, allow it to slither down through to your tailbone; lean ahead to put weight on your forearms while your shoulders are aligned directly over your elbows.
The Extension
Keeping your abdominals elevated, extend your legs perpendicularly and slowly begin to push the reformer – bind them together and communicate the energy to your heels. Your toes remain curled under so that partial weight is on the balls of your feet.
Remember to breathe deeply – permit your breath to expand into your lower ribs and back in a rhythmic fashion. Inhale 1. Exhale 2, 3, 4.
If you start to tremble, do not fret, establish a strong mind-body connection and you will improve with every try!
A few reminders from our Tempo Pilates team:
Kari McCreath
- “Without over-tightening, activate your legs, especially hamstrings, and bring them together, emphasizing the centre line. Similarly, activate but do not clench your gluteus muscles - think of pulling your sitting bones together.”
- “Think of your body like a board.”
- “Put some space between the base of your skull and your neck.”
Michael Sherlock
- “Beside the physical challenge of planking, the mental challenge is just as strenuous - if you tell yourself you won't make your target, you won’t. Take yourself on a journey in your head; think of your dog walking route or take a trip to the shops!
- “Sing your favourite song in your head and you will find that you take your mind away from saying you can't go on.”
- “Set your goal above what you can do. I find that even if my goal is easily achievable, I still start to fatigue just before the end. So, if you set a higher placebo goal you will achieve your actual target.”
Pavlina Haralambous
- “Elbows directly beneath shoulders and feet hip width apart is vital.”
- “Spine is lengthened in equal, opposite directions - lift head away from shoulders and the lengthen neck while simultaneously reaching your tailbone in the other direction.”
- “Don't round the spine or extend the neck, your lower back is either in neutral or imprinted.”
Gina Papadopoulos
- “Keep shoulder blades wide and flat on your back.”
- “Place your eye-line on your thumbs; this will help to keep your neck neutral.”
- “Maintain your belly button pulled in and pelvic floor muscle engaged.”
Plank Trivia:
The current world record [according to Guinness World Records] for the plank position is 1 hour, 20 minutes and 5.01 seconds, set in Naperville, IL on December 3, 2011 by 54-year-old George Hood. Impressive!
Now, good luck with all your future planking endeavours – if you wish to strut your planking and challenge one of our dedicated trainers, you may join our Tempo Pilates reformer classes in East London (E8) or Central London (WC2) via our booking site.
Happy planking!
Opera singer Roberta Peters balancing her trainer Joseph Pilates