#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.