Fundamental Movements in Pilates
Which of the following is an exact quote from the video? "Inhale and exhale,
Hi! This is Katrina Hawley for About.com. Today, we're going to talk about the Pilates movement fundamentals.When beginning Pilates, you first want to concentrate on breath and a neutral spine. So go ahead, take your hands, put them on your lower belly. And now, just begin your breathing, let your breath happen. Inhale and exhale, letting your breath move into your belly. The breath is really important in Pilates, because the exhale is the best way to find and engage the core.You can also use the breath to access the ribcage and the upper abdominals. You can take a nice inhale into your ribs, and then exhale, narrow your ribcage, send the ribs down from your pelvis. Often, you might hear in a Pilates class that it hurts their neck, or that they're feeling their neck work instead of their abdominals. A very simple Pilates exercise can help prevent this problem. So you can take a nice inhale, and as you exhale, just nod your head slightly, so your abdominals are engaging and your head nods. Inhale, let your chin lift, and exhale - soften through here and let your head lift. This lengthens the back of your head, so your occipital muscles at the base of the skull are released. There are a lot of exercises in the Pilates matwork where the head and neck muscles are lifted without and support from your hands. So I'm going to go over how to get into that position. It starts with the rib breath we did earlier. You'll take a nice inhale into your ribs, and then exhale. Send those ribs down, find your head nod, and lift your head, neck and shoulders. It's important to think of your ribcage like a rocker. Press down on your ribs and your head lifts up.If my friend Jenny here were to not use her ribs, but just lift her head, you can see all the tension in her neck. So to protect her neck, you want to take an inhale. Exhale. Send those ribs down towards the pelvis to lift your head and shoulders. Often in Pilates, you want to disassociate the movements of your arms from the movement of your torso. An exercise called Arm Over is a good way to practice that. You start once again with the rib breath, take a nice breath into those ribs. Exhale as those ribs are going down towards the ground as you lift your arms up, and take them down towards the ground by your head. Inhale - those ribs expand into the ground, as you take your hands back. And exhale, send your ribs down as you lift your hands up, and over your head.Thanks for watching. To learn more, visit us on the web at About.com.