Pilates Personal Trainer

Pilates Personal Trainer

Getting

Started with

Stretching

WORKOUT

Michael King

Yolande Green

Illustrated step-by-step matwork routine

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Pilates Personal Trainer

Getting

Started with

Stretching
WORKOUT

Illustrated step-by-step matwork routine

Michael King
Yolande Green

Wlysses Press

©Copyright 2003 Ulysses Press. All rights reserved. No part of

this publication may be reproduced, stored in a retrieval system, or
transmitted in any form or by any means without the prior written

permission of the publisher, nor be otherwise circulated in any
form of binding or cover other than that in which it is published
and without a similar condition being imposed on the subsequent

purchaser.

Published in the United States by
Ulysses Press
P.O. Box 3440

Berkeley, CA 94703

www.ulyssespress.com

Published in the United Kingdom as Pilates: The Complete Body
System (2002) and Pure Pilates (2000) by Mitchell Beazley, an
imprint of Octopus Publishing Group Ltd

Library of Congress Card Number 2003104403
ISBN 1-56975-354-7

Printed in Canada by Transcontinental Printing

10 987654321

Interior Design Kenny Grant
Cover Design Sarah Levin
Photography Ruth Jenkinson
Models Beth Caterer
Nancy Markwick
Malcolm Muirhead
Simon Spalding

Distributed in the United States by Publishers Group West
and in Canada by Raincoast Books

Please Note
This book has been written and published strictly for informational
purposes, and in no way should be used as a substitute for
consultation with health care professionals. You should not
consider educational material herein to be the practice of medicine
or to replace consultation with a physician or other medical
practitioner. The author and publisher are providing you with
information in this work so that you can have the knowledge and

can choose, at your own risk, to act on that knowledge. The

author and publisher also urge all readers to be aware of their
health status and to consult health care professionals before
beginning any health program.

contents

INTRODUCTION
9 Why Pilates?

12 Holistic program
14 The workout
16 Preventing pain

VITAL ELEMENTS

20 Concentration
23 Breathing
26 Centering

31 Control
34 Posture
37 Neutral spine

40 Precision
42 Isolation

THE WORKOUT

46 Warm-up stretching
68 Strength & stretching

90 Glossary
92 Index
96 About the authors/

Acknowledgments

Pilates is not a fitness fad; it is a holistic

concept that will not only make you feel
fitter and more flexible, but will enrich
your whole way of life. The series of

movements will not only change how

your body looks, but it will also give

you a new physical poise and greater

mental strength.

During my years as an exercise Pilates and writing this book is

instructor, I have witnessed part of my effort to give others an

many trend shifts in the fitness insight into the power of the Pilates
way. I would like to pass on all the
—industry from high impact to low information and knowledge that I

impact aerobics, from slide to step, have developed over my years in
and from spinning to core and
the fitness industry, training people
functional training. Some of these in the physical skills to enrich the

changes have been introduced quality of their lives.
because of safety concerns over It is very exciting to witness the
certain movements or ways of
exercising. The advantage of a current popularity of Pilates. From
the perspective of someone with a
Pilates system, in contrast, is that back injury who has worked with
many different types of exercise,
the movements can be gentle on
your body. The technique can also I have seen the value of the Pilates
be effectively used to complement
technique and the way that it
other exercise regimes. changes people. You may believe
that a hunched posture is part of
I am one of a third generation of

Pilates instructors following Joseph

getting older, but this is not the or short-term injuries. Even
case. If you pay regular attention moderate regular daily activities

to your body and invest in it by may result in recurring aches or
incorporating stretching and
challenging exercises into your physical problems. Sitting at a desk
routines, then you will benefit by all day, for example, unbalances
feeling fitter and more attractive. your body, causing the hip flexors
You can also maintain these (the front muscles of your thighs)
benefits as you grow older. and the upper back to form
themselves into a rounded
Balancing your body position. Pilates helps to release
such tensions and ease your body
Pilates is a system of exercise that,
back into a more natural balance. It
when regularly practiced, will also helps you to achieve a leaner
body, feel more poised, less
improve your flexibility and anxious, and stronger mentally.
strength. The movements will have The moves shown here are
a noticeable impact on your body structured with this in mind and
in terms of general well-being, are based on the movements that
youthfulness, and flexibility, and Joseph Pilates taught.
they will also help to heal any long-

I



The Pilates movements stretch the
muscles and pull them into a longer
and leaner shape, rather than forcing
them to tear and rebuild into the
shorter and thicker shape that

conventional strength training does.

Pilates systematically exercises all the upper and lower muscle
groups with the center of the body.
the muscle groups in your body, This has a dramatic effect on
challenging the weak areas as well strength, flexibility, posture, and
as the strong. It balances the body, coordination. Whether you are
focuses on tight areas, and aims to
increase strength and flexibility. interested in Pilates for cosmetic,
medical, or preventative reasons,
When he conceived the original
the system of movements will
matwork exercises, Joseph Pilates strengthen your body and at the
was looking to stretch the body to same time focus your mind.
the full to bring maximum benefit
to the person exercising. Even Anyone can do it
experienced athletes may find
some of his original moves You do not have to be an athlete to

difficult. This is because they use be involved with Pilates. And while
muscle control and coordination
that few people are used to. the exercises are designed to put

All-round benefits a minimum of strain on the body,
The Pilates system works the body
as a whole, and aims to coordinate they also aim to challenge its
capabilities. This means that
anyone of any age and any level
of fitness can do Pilates. Whether

young or old, a fitness fanatic or in a non-competitive format. The
exercises also share an emphasis
someone who has never exercised on stretching, as well as
strengthening muscles. Both Yoga
before, you will reap the benefits. and Pilates emphasize deep
breathing and the use of smooth,
Basic equipment long movements that encourage
You don't need any expensive muscles to relax and lengthen.
equipment for Pilates exercises; Pilates is also similar to Yoga
you can follow a program at home because of the body suppleness
with just a floor mat. The Pilates it brings. The difference is that
while some Yoga techniques
system is often linked to various involve moving from one static
innovative Pilates machines, posture to the next without
equipment that can form an repetitions, Pilates flows through
integral part of the exercises. a series of movements that are
more dynamic, systematic, and
However, remember that there
is nothing that you can do on a anatomically based.
machine that you can't do on
Popular support
the mat. Although Pilates has been around
since the 1920s, an understanding
Develops concentration of this program of exercise that
builds up your strength and your
Known as the intelligent way of
immune system has only become
working out, there is a focus on popular quite recently. Many
concentration and discipline with
Pilates. Standard exercise regimes Hollywood stars have endorsed
tend not to require mental
discipline, but Pilates is different, —the technique among them
healing and treating the mind and
Sharon Stone, Courtney Cox
body on different levels. And Arquette, Minnie Driver, Julia
Roberts, and Madonna (who has
because it works all the muscles in even claimed that it is the only
the body, simple everyday tasks way to exercise). As a result, Pilates
such as shopping or gardening is no longer the domain of the rich
also become easier and safer. and famous and can be practiced
in most gyms and health clubs.
Pilates and yoga
Pilates and Yoga have certain goals
in common. Most significantly they

both advocate individual progress



Pilates is a thinking way of moving, and

involves making a serious commitment
to your body and your well-being.

It is not an exercise regime to be
compartmentalized in your life.

Pilates is significantly more or work. What we need to adopt,
effective when combined with and what Pilates offers, is a way of
enough restful sleep, a healthy
diet and a complementary training the different parts of the
fitness program. So Pilates is
body to work together, to support
an invaluable, solid support each other and give your body the
system for any other regular
exercise that you are involved protection that it needs.

in. It is now accepted that Cross-training

various fitness regimes, such Just because you have started to exercise
using the Pilates method, it does not
as aerobics, swimming, gym mean that you have to give up on other

—work, or bodybuilding are not sports and fitness programs. On the

inappropriate, but simply contrary, your Pilates program is best
served when it is complemented by
insufficient. An unbalanced a form of cardiovascular exercise.
Complete low-stress Pilates exercises
exercise regime will not prepare alongside aerobic ones. You will find
the body for every eventuality. Pilates ideal for cross-training because
Even though injuries are limited in it will correct any postural problem
associated with other forms of repetitive
exercise classes or gyms because exercise. Pilates embraces all the areas
of thorough warming-up techniques that make up a fully integrated approach
and health-and-safety regulations, to fitness: strength, flexibility, motor
it is still common to pull muscles skills, coordination, and relaxation.
when lifting heavy items at home

4*

What would you like to gain from this

workout? You will need to understand
where your physical strengths and
weaknesses lie in order to focus on
exercises that will benefit you most.

Weaknesses do not only signify a in this one area. When added to
lack of muscular strength, but also
relate to tight areas of your body your regular workout program,
that hold you back from fully it can help bring your body into
performing a task. Remember, an
inflexible body will result in the better balance.
same problems as one with no
muscular strength. Pure Pilates
Joseph Pilates' original book
You will find that the exercises featured a series of 34 movements. I
you least enjoy are generally those
your body needs to spend more present many of these pure Pilates
time on. In the same way, those
that are easier will need to be exercises, along with beginner

practiced less. variations of the moves, in my

The workout in this book is in no book Pilates Workbook. Although
way meant to replace your holistic
fitness program, nor substitute for I would like all my students to be
a general Pilates regimen. I have
designed this back strengthening able to undertake the full range of
workout as a supplemental these movements, as a responsible
workout to address your weakness fitness leader I need to work
around their capabilities.

Joseph Pilates developed his
technique from instinct, and
although the basic principles

always remained the same, when

he worked with particular students body and gradually challenge
he adapted the moves according to yourself, you can then move
toward your ultimate goals at an
their requirements.
So, an essential part of Pilates is effective pace.

knowing what you cannot do. Note: The moves in this book
Always listen to your body, both are at a beginner level, with
intermediate variations for you
when exercising and once you to do as you get stronger.

have finished, and be sensitive to Challenge yourself
any vulnerable areas.
Remember that over the long
Pacing yourself
Undertaking advanced moves run you should equally balance
at the beginning of a Pilates both strength and mobility while
program is unwise. The original working across the full range
Pilates moves are advanced and of body movements. However,
inappropriate for those unfamiliar starting with flexibility and light
with the correct techniques. If you
challenge yourself with Pilates strength exercises is a good way
exercises that are beyond your
level or are uncomfortable, you to begin challenging yourself.
then risk possible injury. If you This is important in order to
stay sensitively attuned to your prepare your body and enable it

to perform the more demanding
Pilates movements.

j£

Even the most healthy person may have

minor pains that indicate stresses and
strains on the body. Never ignore these
symptoms, but use them to identify
which areas need more strengthening
or more stretching and mobility.

Pilates trains the body to prevent Pain and Gain
injury and to maintain good There is always a certain amount
posture and movement. In order
to have good posture, you need to of discomfort that arises during
develop good muscle balance.
training, especially when it comes
Indeed, injuries are often related to stretching muscles that you may

in some way to bad posture or not have used in some time. A

muscular imbalances. These types strong stretch may elicit some

of problems can occur for many pain, but be careful not to push
reasons. Repetitive movements yourself too far. If any pain is
can be one cause, such as when a sudden or sharp you must stop
immediately This extreme should
golfer continuously practices his never be experienced. I emphasize
again that Pilates should be
swing on one side of the body or performed gradually. It is always
when someone spends long better to build up slowly. Only in
periods of time working at a desk.
In fact, any pattern that destabilizes this way can you strike a balance
your body's natural balance
and makes it tense, can lead to between achievement and
weakness, tightness, and a
resulting danger of injury. challenge. Never exercise when
you are in chronic pain or when

any of your muscles are inflamed.

VI

vital

elements



With many exercise classes and

techniques you don't have to think
about what you're doing, you just do it
to get through it. But with Pilates, every
movement is a conscious act controlled
by the power of your mind.

"Always keep your mind wholly concentrated
on the purpose of the exercises as you perform
them." Joseph Pilates

Pilates is "the thinking way of Pilates is free of distractions and

moving" and requires a different that it is warm and comfortable.
kind of concentration than that Make sure you will not be
typically used for other exercise
disturbed.
forms. It may not be all that
Though Pilates is not a spiritual
important to concentrate during an workout, you will find it very

aerobics class or when walking on relaxing because concentrating

a treadmill, but it is absolutely on a single movement causes
essential for Pilates. everything else that is going on

Setting the mood in your life to fade away.
If you want to use music in the
There are simple things you can do
to improve concentration. Check background, make sure it isn't
that the space you plan to use for punctuated by a heavy beat. Don't
make the mistake I once made

Our inner voice A clear mind

Controlling our thoughts, much like You'll soon find that the benefits of

controlling our actions, is not as easy —practicing concentration easier

as it might first appear to be. When mental focus, clarity of thought,
and, most importantly, reduction of
you are under pressure, your thoughts stress—are well worth the effort.
can become very erratic and spin off in
random directions. If you are stressed, All too often in our whirlwind
going to sleep can be especially
difficult because you are unable to modern lives visual clutter and
"switch off." Unwelcome thoughts noisy distractions make it difficult
pop into your head despite your to focus on the task at hand. Stress
itself makes concentration more
best efforts.
difficult but persevere; mental
Effective concentration is a skill we focus is an art that improves with
practice. Marshalling your powers
acquire as children. By the time we of concentration helps you feel
calmer and in control.
weare adults, all have a little "inner
Making time for Pilates
voice" that controls our actions.
Because concentration is linked
First attempts at unfamiliar to focusing on priorities, it is also

movements may feel strange and needed when you are planning
awkward. It is very easy to fall into
your exercises. Start with small
the trap of performing only the moves sessions of 20-30 minutes, and
you enjoy, when what you need most aim to work up to an hour. It is
better to have 20 minutes of a
is to do the ones you do not like. rewarding workout than an hour
simply going through the motions
Normally people speed up the difficult
part of the movement to get it over of a routine.

with as soon as they can. Instead,

you need to slow down. Only by
concentrating on what you are

doing can you properly control your

actions.

when I used a tape of nature

sounds that featured screeching
parrots and mating whales!



Pilates uses a controlled and continuous

way of breathing that takes time to

perfect, but results in a stronger and
more energy-efficient body.

"Breathing is the first act of life. Our very
life depends on it. Millions have never

learned to master the art of correct breathing."

Joseph Pilates

As babies and young children, we mastered, but it takes time and
breathe correctly, but as adults we
patience.
tend to develop poor breathing
patterns. Correct breathing So how should we breathe?
ensures a good flow of oxygen In Pilates, we follow a breath
to the working muscles, which
then cleanses the bloodstream called thoracic or lateral breathing.
and energizes the whole body.
Breathing also improves This means breathing wide and full
concentration and aids smooth into your back and sides, opening
and fluid movement. the ribcage as you breathe.
Think of your lungs as bellows,
There are many types of expanding and widening as you
breathe in and closing down as
breathing techniques, and different you breathe out. This way of
types can make movements easier, breathing works the intercostal
muscles, the muscles between the
harder, or more controlled. A
ribs. When these muscles are
correct breathing technique can be

working, the upper body is more muscles that wrap around the
mobile and fluid in its movements. center of your body.
• Multifidus muscles run down the
Pilates exercises are designed length of the spine. They link two
in combination with breathing or three vertebrae and can create
techniques to work the correct or block movement.
muscles to create the required • The pelvic floor is the sling
movement. The core muscles muscle that runs from the front
always support this process.
of the pelvis to the lower part of
Normal breathing the spine.
• The diaphragm is the muscle that
When you inhale normally, the lies under the ribcage and helps
you to inhale and exhale.
lungs expand, the diaphragm
drops and the stomach moves out. Thoracic breathing exercise
As you exhale, your diaphragm Sit comfortably or stand tall. Place
lifts and the stomach moves in. your hands on the front of your
This is called "abdominal" ribcage with your fingertips just
breathing and is quite natural. touching. As you breathe in, fill the
lungs, open the ribcage, and let the
The wrong way fingers slide apart. As you breathe
out, let them slide back to touch
Whatever you do, don't hold your again. This can take considerable
breath. Most people hold their practice. To advance the exercise,
breath if they pick up something
move your hands farther around so
heavy, much as weightlifters would
when picking up a barbell. This that your hands are touching your
armpits, and breathe to push your
type of breathing is called the ribcage into your hands. If you can
reach, extend your palms around
Valsalvic method and results in to your back.
a stressful increase in blood
pressure. It wastes energy in parts Another option is to place both
of the body where it isn't required. hands on the front of the ribcage
In Pilates you want to keep your and breathe first into the right
hand, then into the left hand, then
breathing continuous. into both hands equally. This will
increase your body awareness and
Muscles that make up the core your breathing control.

The following groups of muscles
make up your core or center.
• TA (transverse abdominal)

muscles are the corset-like

p

The body is designed to work as a
complete unit. If you train to do this,
you will have a solid center to create
the physical power for each movement.
In order to visualize the body as an

integrated unit, think of a conductor
bringing together all the sections of an
orchestra to perform a concerto.

Joseph Pilates believed that our muscles (back muscles), the pelvic
floor muscles, and the diaphragm.
abdominal muscles, now known as
Imagine your core as a tree trunk,
abs, function as the "powerhouse" the core being the solid supporting
for the whole of the body. Your abs center of your arms, legs, and
are your center and they initiate head. If you imagine cutting
every movement. To maintain a through the tree trunk, the muscles
strong center you need an equal of your body represent the rings of
balance of strength between the age in the tree: The global muscles
abs and the back. (the rectus abdominus muscle) are
on the outside of the trunk. As you
The core
move toward the center you'll find
We have already referred to the
the external oblique muscles, the
core (see breathing on page 23) as internal oblique muscles, and
consisting of four muscle groups:
finally the TA muscles.
the TA muscles, the multifidus

f

30 percent contraction muscles. Research has shown that

Every exercise is controlled or it is not productive to use both
initiated from the contraction of
muscles together, so when
two of the core muscles', the TA
following your routine, try to
muscles or the pelvic floor. This activate your center by using only
is because these muscles help to one group of muscles.
stabilize the body as you move.
Activating the TA muscles
For many years, Pilates
practitioners would pull in the Imagine that you have a belt
around your waist and that the
lower abdominal muscles tighter
abdominal muscles draw in when
as the movement became more
challenging. Now, however, you tighten it. Use the images on
page 29 (stages 1-3) to establish
research has established that this is the most efficient level at which
to perform the exercises.
not the most effective way to work
these muscles. Drawing in the Activating the pelvic floor
The pelvic floor runs from the front
abdominal muscles as hard as you of the pelvis to the lower spine and
can activates the core muscles with supports you like a sling. This is
what I call 100 percent effort. This one of the hardest muscles to
tires the muscles quickly, and it
does not train them to operate activate, but when mastered it will
effectively in everyday activities.
Research has shown that the most be easy to practice wherever you
are without anyone knowing. You
effective way to train them is at can activate the pelvic floor muscle
30 percent of their maximum by imagining that you are trying to
strength. This allows them to be stop your urine in mid-flow.

used throughout an hour's session Imagine that your pelvic floor is
without causing fatigue. They will the floor of an elevator. As you
breathe out, draw up the elevator
also become naturally stronger and as far as you can to the tenth floor.
support you as you perform your Then release this halfway to the
daily activities. Work through the fifth floor and then a little farther
following exercises to help you to to the third floor. This is the level of
find your center. exertion that you want to follow in
the program. Continue the exercise
Pelvic floor and TA muscles
with the following pattern: move
Activate your center either through

the TA muscles (shown opposite)

or by using the pelvic floor

the elevator to the tenth floor, the third floor and back down.

return to the ground floor, up When you do this exercise, you can
again to the fifth floor, and back to
the ground floor. Finally go up to —be sitting or standing the key is

to be comfortable.

Iln a standing position, allow your

abdominal muscles to relax and
form a dome. Don't push them out.

Instead, become aware of how the

rest of your body feels as you release

these muscles.

2 As you breathe out, draw in the
abdominal muscles as far as you
can. Imagine that a belt is being
tightened around you, that it will be
tightened right up to the last notch.
This is what I call 100 percent effort.

3 Relax the muscles halfway to reach
the "fifth notch" on the belt. Think
of this as 50 percent effort. Then release
them a little more to the "third notch,"
or 30 percent effort. This is the level at
which to work efficiently throughout
your program.

/

Good posture can be achieved only
when the body is under perfect control.

When doing the exercises, aim for

slow, studied movements, and allow
them to flow from start to finish to
form a continuous sequence. Continue

in this way until you have completed
the total number of repetitions.

Working with the weight of your purpose and direction at all times.
body against the natural pull of
A controlled movement involves
gravity requires considerable
making the relevant muscles and
control. In fact we are all joints work to their full capacity
while at the same time not wasting
accustomed to controlling our any energy. This concept is integral
bodies: the process of walking is to the philosophy of Pilates.
not a haphazard series of
movements, but rather a controlled Pilates exercises strengthen
the body, and the slower and
sequence that we have learned
from childhood. However, many of more controlled the movements,
the greater the strength you gain
us, quite unconsciously, developed from them.

bad habits in the way that we Visualization
move that may later affect our The use of visual associations can

physical health. be effective when working with

Maintaining control means
ensuring that the body moves with

Pilates. Visualization can help you think of a tightrope walker at the
circus. In order to stay on the rope
understand how to control your she has to maintain perfect control
movements and also how to gain
of her body, to move slowly and
the most from your workouts. deliberately from one end of the
For example, I have already noted rope to the other. Such
that Pilates exercises need to be
continuous, to flow from one \isualizations are used throughout
stage to another freely, without this book to give you deeper
interruption. So, if you are trying a
insight into how each exercise
new movement, it might be helpful
should feel.
to think, as you begin, of a Ferris
The powerhouse
—wheel at a fairground the wheel
In disciplines such as tai chi, it is
turning slowly and deliberately. Or, believed that the powerhouse is
the store of the chi, or life energy.
Resist me With physical movements, the
energy is generated from the
: -C: partner. Stand up, holding a powerhouse, then carried to the
relevant part of the body to give
towei in your right hand. Have your it power. This is equivalent to the
core or center in Pilates.
partner sit down at your feet and hold
Graceful control
the other end of the towel v. tti botfi
When practicing Pilates, make
hands. Pull your fist, with the towel,
every movement as smooth and
toward your shoulder in a bicep cur graceful as you can. To use a

Let your partner create resistar \isualization, imagine that you are
a dancer performing a movement
that there is equal tension as you on a stage in front of an audience
move your arm up and down. you want to impress with your
grace and poise.
Think about a res stance scale from
Think, too, about even- part of
one to ten. One is when your partner your body as you move. Does each
part have an important role in the
exerts no res stance .'. Hi the towel. execution of the movement, and
are both sides of your body
Te n 5 when your partner pulls so
hard that you can't move at all. Aim

stance eve! of five in both

directions. Breathe out as you curl the
arm up and breathe in as you uncurl

the muscle. Repe^ and
change arms.

Next, drop the towel but imagine

you are still hole re peat the

bicep curl. Do you feel the resistance

that you had when you were holding

the towei? T

controlled action.

Slower is harder steady, and even movements. You
will be able to feel the difference
Begin by doing five regular push-ups, and the exercises will prove more
either with your legs fully extended in
the full push-up position, or with your effective (you may have to use a
knees on the floor (the three-quarter
lighter weight).
position). Do these first five at your It is also vitally important to

normal pace. ensure that you are using your full
range of movement. Check that
Now do another five, but count two you are working equally hard, with
slow counts down and two slow the same intensity and resistance
counts up. Breathe in as you go down
and out as you come up. Rest. Now throughout. As much effort

repeat, but to a count of four in each should be used to extend a muscle
direction. Rest. Finally, try a last five (eccentric movement) as to
contract it (concentric movement).
push-ups, to a count of six on the way By working in this way, you will
down and another six on the way up, begin to develop strength and
flexibility in equal measure, giving
without pausing at the top or at the your muscles (and your body) a
bottom, making all five push-ups
one long, continuous, and steady long, lean look.
movement. It was harder than you
thought, wasn't it?

At this latter point you are working
at the same intensity that you should
be working at while doing the Pilates
exercises. Pilates is all about quality
and range of movement, with the
contraction of the muscles (the
downward movement in this case)
and the flexion (the pushing up
movement) requiring equal effort.

working at the same level? If not
rebalance yourself so that each
part has an equal role.

Full range
This type of movement can be
applied to other forms of exercise

with much success: try using

resistance machines or free

weights in the gym with slow,

Good posture is vital. Having bad
posture will prevent your body from

functioning efficiently, and it will
also undermine your balance and
coordination. The danger is that if you
develop a habit of having bad posture,
your body will accept it as normal and
will learn to suffer any associated
aches and pains.

An ideal posture will have all the Poor posture

joints in a neutral position so that Poor posture can lead to many

they are without stress. The joint adverse symptoms, which
will follow the natural alignment of
include:
Athe bones. neutral position will • Fatigue

reduce wear on the joints, promote • Neck and shoulder tension
balance, and keep the muscles • Headaches
around the joints in correct • Impaired balance and

alignment. This in turn allows the coordination
internal organs to feel comfortable
• Muscular weakness
and function efficiently. It is • Poor circulation
important that you establish a • Tension and stress
neutral position before you start • Digestive problems
each exercise. • Aching and painful joints

Correcting poor posture The plumbline test
There are the three main types of
problematic posture: sway-back Assess your posture in front of
a full-length mirror, wearing
(see stage 1), lordorsis (see stage 2), just your underwear. Stand in
profile, and turn your head to the
and kyphosis (rounding of the
shoulders or hunching). It is also mirror.
possible to have a combination of
Imagine a plumbline hanging
these postures. from your ear and look at the joints
Poor posture can be corrected, that the line runs through. With a
healthy posture, the line should
but it will take time and patience. run through the ear lobe, the
As well as realignment exercises, center of the neck, the tip of the
you will need to give your body
time to adjust to a different shoulder, the center of the ribcage,
slightly behind the hip joint, the
position. Some bad postures can
center of the knee joint, and just in
be corrected surprisingly quickly front of the anklebone.

while others need more time to fix.

1 Sway-back posture, 2 The lordotic posture is 3 With an ideal posture,
often called the slouch characterized by an gravity is evenly
increased curve in the distributed and all joints
position, is common lower part of the spine. are in their neutral position.
among teenagers.

s*

A neutral spine is used to describe

when your spine is in its most natural

position. This will not necessarily be the
position that feels most comfortable.
It is quite likely that your "normal"
posture has been created by poor

habits and you have become
accustomed to the way it feels.

Finding a position with a neutral one that has been created by bad
spine can be a real challenge. It is
essential, however, that you find habits. Training in a non-neutral
your neutral position and sustain it position also increases your
before undertaking any Pilates chances of acquiring muscular
imbalances, injuries, and
moves. Once you have started the increasing tension because
exercises that follow, you will need
your body is not adequately
to learn to hold the neutral position
supported.
as your body is moving.
Pelvis and spine
Training out of neutral While it is important that all your
If your body loses the correct
neutral position as you exercise joints are in neutral during the
the benefit to you is lost. In this moves, this section focuses on
scenario, you are simply making the pelvis and spine. The position
your body stronger in your of the pelvis and the position of
preferred, non-neutral position, the lower spine always affect
each other If your pelvis is rolled

—

forward, for example, the curve spine curve. Start by lying on the
in your lower spine will be floor in a relaxed position with
exaggerated, and will not form your knees bent and your feet flat
a neutral position. on the floor. Softly tilt the pelvis
forward so that the space under
Finding neutral your lower back increases. Be
You should always practice finding careful not to push this position

neutral either by lying down or by too far because it may cause

—standing the principle is the discomfort in your lower spine.
—same before starting any
See how each part of your body
exercises. Most people find that
lying down is the easier way to particularly your legs, chest, and
start because the floor provides
some support. Follow the stages —arms feels in this position. Then
described below to find neutral.
relax back out of the position.
Stage one
This stage shows the spine out of Stage two
The second picture shows the
neutral with an increased lower
spine out of neutral with no lower
spine curve. In the same lying
position, softly tilt your pelvis back

—

and visualize imprinting your —position there should be no
lower spine into the mat. Don't
push this position too far, and stop tension in the legs, chest, or back.
if it feels uncomfortable. Notice
Stage four
how each part of your body The fourth stage shows the clock

particularly your legs, abdominal technique, another way to help
muscles, back, and waist—feels in
this position. Then relax back out find neutral.

of the position. Place your hands on your lower
abdominal muscles with your little
Stage three
The third picture shows the spine fingers pointing down toward your
in neutral. To find this position,
shift your body between stages one pubic bone. Imagine that your
and two, and find a position hands are a clockface (with the
halfway between the two points. fingers pointing to 12 o'clock and
This should leave a small space your thumbs pointing to 6 o'clock).
Tilt the pelvis forward and
under your lower back. Notice how backward, so that 12 o'clock is
higher, then 6 o'clock is higher.
each part of your body feels in this Neutral is the position where 12
o'clock and 6 o'clock are level.

You have your own natural geometry.
Pilates can help you move with more

precision and discover for yourself the
dimensions of natural grace.

All Pilates movements are exact stretched out to his fullest extent.
and involve precise actions and
These lines of geometry are a
precise breathing. When you think useful visualization of the space
around us. Or, imagine the arm of
of precision and movement, you a ballet dancer arching like the tip
might think of synchronized
swimmers or the exacting of a compass; we are all capable of
choreography that dancers can
achieve. Joseph Pilates trained as making similar pin points in space.
both a boxer and an acrobatic You are usually unaware of the
circus performer, which gave him
an appreciation of precision skills space you occupy and how your
as well as an acute awareness of
space and time. movements take place within it.
Because Pilates demands that you
Perfect reach move and breathe correctly, you
will become more aware, through
Bring to mind the image of the concentration and the use of
spread-eagled figure drawn by precision, of how your personal
Leonardo da Vinci. The artist drew space is created. It is through
a circle around the figure as he precision that you can attain
graceful movement.



The Pilates technique is an excellent

way of educating yourself and

understanding, through movement,

how your body works, in part and
as a whole. Harmony comes from

the integration of isolated parts.

"Each muscle may cooperatively and loyally aid

in the uniform development of all our

muscles." Joseph Pilates

For many years exercise teachers is altogether at odds with the logic
of the Pilates method.
have talked about isolating
different muscles. Yet it is only Muscle balance
theoretically possible to see them So, when we talk about isolation in
in isolation; in practice, your Pilates we are simply making sure
muscles work together in groups. that you identify all your muscles
Often, in regular exercise classes for yourself, especially the weaker
focus has been on "spot reducing" ones. Pilates exercises ensure you
certain areas to achieve a desired
look. But in doing this you develop develop the neglected areas of
one muscle at the expense of
another. Consequently the whole the body that work alongside
balance of the body is thrown out
of kilter. This "lopsided" approach opposing, stronger muscles. For
example, if you are a golfer, you

know that when you play, you only

Touch and visualize stronger you will remain
proportionally imbalanced.
Sit down on a chair with a dumbbell, bag
Try the 'Touch and visualize"
of sugar, or bottle of water to use as a
weight. Sitting upright, hold the weight exercise (see box) to better
above your head in the right hand, with
your right arm stretched straight toward understand how your muscles
the ceiling. Bring the left hand up to
touch the back of your upper right arm work. Learn to identify the location
with the tips of your fingers, keeping of, say, your tricep without actually
your right elbow close to your head. having to touch it. Visualization
Lower the weight slightly behind your techniques help you connect
head and lift it back again to the ceiling. mentally with the muscle. Over
With the fingers of your left hand feel time you will be able to feel and
the tricep muscle at the back of the arm identify various muscles working
contracting and extending. Repeat 10-20 in combination as you perform the
movements.
times. Now shift the weight to the other

hand and repeat.
Finally, repeat the movement without

the weight and without touching the
triceps. From what you have just
experienced, try and visualize the
muscle working.

swing in one direction. Over a
period of time your body then
becomes over-trained in this
direction. Although not all of us

play golf, we all harbor muscle
imbalances to some degree. It is
not uncommon to discover these

over- or under-trained areas
through Pilates.

Weak links

Try to be aware of any imbalance
in muscle strength or flexibility as
you perform the movements. Your
goal here is to work toward
strengthening the weaker of the
two sets of muscles so that balance
is regained. Otherwise, as you get

workout

J

The warm-up stretches are designed
to mobilize, lengthen, and stretch
the muscles in preparation for more
demanding movements. Use them to

familiarize yourself with how your body

feels as it moves and to focus on your
breathing and posture before moving
on to the main exercises.

wall stretch

I CAUTION 1 Stand with your left
Don 't lock your elbows,
and make sure that the side to the wall. Place
your left hand on the
surface you are leaning wall, then take a small
against is strong. step forward with both
feet. Maintain a neutral
reps 5 breaths spine, but with your feet
each side close together. As you
breathe out, lean slightly
visual cue hand glued forward. Hold the stretch
to wall
for one breath, then
emphasis top of chest
release the stretch.
Repeat 5 times.

standing chest stretch

This exercise is aimed
at stretching the major
muscles of the chest called
the pectorals. Stand tall
in a neutral position and
think about lengthening
up and through the chest
and the ribcage.

reps 5-10 breaths
visual cue on parade
emphasis stretch

1 Stand tall in a neutral 2 As you breathe
position with your out, try to draw the
feet hip-width apart. elbows closer together.
Place your palms on your As you do this, open the
lower back with your chest, stand tall, and keep
hands comfortably close your eyes looking forward
to each other. Concentrate and slightly lifted as if
on maintaining a neutral looking over the horizon.
position and not forcing
the lower back out of

neutral.

round back (the cat)

This movement will release

your back.

| CAUTION

Begin with small

movements and gradually
allow them to build in
size. Do not force the
movement and always
keep your abs tucked in.

IPut your hands on your thighs and

lengthen your spine by stretching
your head and neck diagonally upward.

Your tail bone should curl away from
you. Pull in your abs and let your
shoulder blades slide down your back.

2 Breathe out and gently round your
back. Imagine a string attached
to your waistband, pulling you up and

backward. Repeat the warm-up without
stopping; keep working in a single
continuous movement. Breathe in as
you return to the starting position and

be sure to avoid hollowing your back
in the opposite direction.