pilates

Are You Engaging Your Abs or Your Butt?

In almost every exercise it is easy for another part of the body to take over and do the work of the muscles we are targeting. This is particularly true when we do a pelvic tilt or rock from imprint (basically a flat lower back) to neutral (the natural curve in your low back). Often instead of initiating imprint using the abdominals, people will squeeze the butt. It gets the job done, but you then you miss all that wonderful ab work. The glutes are a major mover and a big muscle. They can create an imprinted position when called upon to engage that way. But if you want to strengthen and improve control of your abdominals, particularly to counteract back pain and help protect the back when moving, you need to make the glutes quiet down and learn to fire the abs. So how can you tell if you are engaging your abs or your butt?

What Do You Feel?

Start by just stopping to notice what you feel. Is your butt squeezing when you imprint? Do you feel like your legs are involved by sort of pushing into the floor? Do you even feel the abs doing the work? If […]

Are You Engaging Your Abs or Your Butt?Maggie Downie2018-03-07T16:19:39-05:00

How to “Knit the Ribs”

One of the hardest basic principles in Pilates is referred to as knitting the ribs. The goal is to ensure that your ribs stay connected during movement and that they don’t pop. Most people when they move their arms, particularly over head allow their ribs to pop up—losing the connection with the abdominal muscles.

Knitting the ribs does not only provide you better ab-work, but it also created a healthier spine. This video can help you start to understand and visually see what it means to knit the ribs. Lying on the floor will make it easier to feel if are connecting because you can use the floor beneath you as a contact point. Once that starts to become easier you can play with the concept in a seated or standing position. Any overhead exercises are the time to check in on your ribs and make sure you are not arching your back in order to move the arms more.

As you experiment remember not to be forceful. You shouldn’t feel like you are jamming your ribs into the floor. Just like you don’t want to jam the back into the mat when you rock to imprint on pelvic tilts. […]

How to “Knit the Ribs”Maggie Downie2018-02-14T15:32:24-05:00

Conquer the Full Roll Up

The Full Roll Up is one of the Pilates exercises that frustrates people the most. So many people struggle with this movement. They get discouraged and blame their abs. Sure, your abs might be a part of the problem. They may need to get stronger to do the exercise, but they also might just need to learn how to fire properly—meaning they could do it if they understood what they were supposed to do. Most of us weren’t taught how to do a sit up or ab exercises properly. Many of us use other muscles like hip flexors or the muscles in the neck to try to pull ourselves up to a seated position. Your abs might be strong enough, but they’ve never had to do the work before, why should they start now? And it’s not just about your abs. Tightness in your back could be getting in your way. So, how do we break it all down so you can conquer the full roll up?
First, cut yourself some slack. Yes, it’s true, you might not be able to do this exercise right now, but that does not mean you […]

Conquer the Full Roll UpMaggie Downie2018-02-14T17:41:48-05:00

Naked Pilates: What Workout Clothes Should You Wear?

Joe Pilates in typical workout attire.

I’ve done Pilates naked and it’s not pretty. I personally don’t recommend it. That being said when we practice Pilates nowadays we actually wear a lot of workout clothes. Joe Pilates had people train with minimal clothing. He basically wore swimming trunks that looked like black or white tighty whities and women working with Joe often wore leotards. I would not attend a Pilates class today if they required me to show up in a leotard.

There was a method to Joe’s madness though. He wanted people unencumbered by clothing, although arguably being comfortable makes you feel freer to move. I’d be really encumbered if I had to do exercises in front of people in a leotard. Last fall I almost went out in public in a unitard—a near disaster. Joe also wanted the skin to be able to breathe. I get that too, but I’m pretty sure our skin can breathe with a little more clothes on. And he wanted to be able to see his clients better. That’s helpful. If you show up to class wearing more form […]

Naked Pilates: What Workout Clothes Should You Wear?Maggie Downie2018-02-14T15:43:16-05:00

Pilates: Beginner vs. Intermediate

Maggie doing Spread Eagle on the Cadillac with Fuzzy Straps…Intermediate

Most of Personal Euphoria’s group classes are mixed level, but a couple of our towns offer intermediate classes. People regularly ask me what the differences between beginner and intermediate classes are. So here are some basic guidelines I like to follow:

Pilates Basic Principles

You know and are familiar with all the basic principles. It doesn’t mean you absolutely have to have perfected each principle, but you know it when you hear it and while you may require a reminder, you can make the adjustment needed if cued to. The general basic principles are: breathing, imprint vs. neutral, shoulder stability, neck placement during exercises, and knitting the ribs. Again, this doesn’t mean that you never need to be reminded to relax your shoulders, but when you hear that reminder you are able to. It doesn’t mean that you never feel an exercise in your neck, but when you do, you have ways to move your body to release that tension or you know to lower the head.

Control Imprint vs Neutral

This is […]

Pilates: Beginner vs. IntermediateMaggie Downie2018-02-14T15:28:07-05:00