Practical pilates training with a small stability ball - CeU

American Fitness, Jan-Feb, 2004 by Leslee Bender

Pilates is one of the fastest growing exercise forms in the fitness industry. Therefore, many personal trainers and group fitness professionals turn to Pilates to expand their careers. Originally, Joseph Pilates worked primarily wit dancers, who do not constitute the majority of health and fitness club clientele today. Since Pilates was developed many years ago, current clients' needs an safety standards must be considered. In addition, Pilates exercises should be analyzed in regard to their appropriateness for different groups.

Members looking for new formats to add to their routines can establish a well rounded-program by blending strength training, cardio and Pilates. The considerable benefits of Pilates include greater body awareness, posture and core stabilization. It enhances all forms of activity, in and out of the gym, including professional sports.

The exercises presented may be utilized in a mat class or personal trainer setting.

The Powerhouse

Pilates exercises engage core muscles, referred to as the Powerhouse. The anatomy of your core includes the following muscles.

1. Transverse Abdominus

Deepest layer of the abdominal wall. It stabilizes your spine and protects internal organs. When focus is drawn upon it, the transverse abdominus also assists in exhalation. It also works systematically with the internal obliques, multifidus and deep erector spinae.

2. Rectus Abdominus

This muscle group is responsible for spinal flexion.

3. Obliques

This muscle group is responsible for spinal flexion and rotation.

4. Erector Spinae

This muscle group is responsible for spinal extension, rotation and lateral flexion.

5. Multifidus

This difficult-to-palpate, deep muscle group is responsible for spinal extension, rotation and stabilization.

6. Gluteus Maximus

This muscle group is responsible for hip extension and assists in external rotation.

7. Gluteus Minimus

This muscle group assists in hip abduction and internal rotation.

8. Gluteus Medius

This muscle group is responsible for hip abduction and assists in internal and external rotation.

Postural Analysis

Trainers should analyze each client's posture and determine which exercises are appropriate for him or her during an introductory session. Limiting class size to eight to 10 students allows trainers to do this effectively.

1. Lordosis, one of the most common postural problems, is due to tight iliopsoas and hamstrings, over-developed quadriceps, weak abdominals and lower back. Students who have taken many step/aerobic classes develop larger quads, tight hip flexors and weak abdominals. In addition, there is usually very little stretching or abdominal work at the end of a class. This pattern of poor bio-mechanics can contribute to a lordotic curve. Increased BPMs of step class music worsens this problem. These students who are now coming into Pilates classes need to work on flexibility and learn to engage their abdominals correctly.

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2. Kyphosis is a condition predominantly developed by individuals who have desk jobs. Today, we see a large amount of these students with rounded shoulders and forward-tilted heads, due to tight pectoralis major and minor and anterior deltoids as well as weak rhomboids and trapezius. Without correction or modification, Pilates exercises will only enhance this problem. Therefore, when a trainer notices this condition, he or she should suggest the student put a towel or mat under his or her head during most exercises.

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3. Correct posture involves alignment of the shoulders in relation to the hips and legs. The pelvis is neither anteriorly or posteriorly tilted.

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Exercise 1: Pre-Pilates Finding Neutral Spine

Lie down, bend your knees and create an anterior pelvic tilt. Then, create a posterior pelvic tilt. Neutral spine is in between these two positions. Cues can be, "Think of the pelvis as a bowl of water which should not to be spilled" or "create a small space under the spine."

Breathing

Begin by taking a deep breath through the nose and exhale as though you were blowing out a candle. With the deep inhalation you expand your rib cage laterally and through the exhalation you contract the transverse abdominus.

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Exercise 2: The 100

This classic Pilates exercise invigorates the body for work, strengthens the abdominals and purifies the blood.

Basic Exercise: Begin lying supine with the ball between bent knees and extend your arms above your shoulders. Inhale four times and exhale four times. Repeat, without hyperventilating, until you feel comfortable. Then, lower your arms to about five inches above the floor and press them rhythmically accompanying the four-count inhale and exhale breath pattern. Pumping arms, count until you reach 100.

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The following are modifications to make this exercise more challenging.

Position 1. Raise your head.

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Position 2. Keeping your head elevated, raise your bent knees above your hips.

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Position 3. Extend your legs above your hips.