When most people think of Pilates, their first thoughts are core strength, strong abs, 6 pack, and crunches. What they don't realize is that the muscle that creates the '6 pack' is big, thin, flat, and the farthest core muscle from your spine. This is called your rectus abdominis. This is NOT the muscle we are looking for in Pilates.
Transverse abdominis
In Pilates you want to work your transversus abdominis muscle. The transversus abdominis is the deepest of the abdominal muscles and is also a stabilizer of the spine. It runs horizontally between the ribcage and pelvis. Imagine a support belt like they wear at Lowes or Home Depot. When properly developed, you've got one "built in," the transversus abdominis! To find this muscle simply pull your belly in and lift it up. Did you just get taller? That's your transverse abdominis in red below.
Another important group of muscles we focus on in Pilates are the multifidi muscles. The multifidi are the deepest layer of muscles in the the back. They connect your vertabrae (the bones of the spine). Each multifidi connects 1-3 vertebrae, controlling movement between the vertebrae.
How do you activate your multifidus muscles? Sit up tall; imagine pushing the ceiling away with the crown of your head.It is as simple as that. When we slump, we aren't using the multifididus muscles.
The transversus abdominis and the multifidi work together to support and stabilize the spine, helping prevent low back pain.
Now stand up tall, pull your belly in lift it up, don't forget to breathe! In the beginning this can be difficult to maintain. As these muscles get stronger, this practice gets easier, and your posture gets better. To quote Rebecca Leone, “All of Pilates is performed with this foundation engagement -- you're multitasking all the way down to your bones in Pilates!"
In Pilates, you truly strengthen your body from the inside out.
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