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Pilates
A Beginners Guide

Extract from Chapter 6 - Starting Out: Key Terms and Warming Up

Before you begin the pilates mat work series of beginner exercises, there are a series of key terms and words used in pilates that are helpful to understand and know so that you can properly do your exercises.

Key Pilates Terms

Neutral Spine

Neutral spine means keeping its natural curves and not flattening it out.

Neutral Pelvis

Visualize your pelvis. Draw an imaginary triangle reaching from one hipbone to the other, down to your pubic bone and back up to the opposite hipbone. Each point of the triangle is at the same level. Try lying down, knees bent, and feet flat on the floor. Create this triangle with your hands, with the heel of your hands on the hipbones, fingers towards your pubic bone and thumbs touching towards your naval.

Pelvic Alignment and Stability

Locate the pelvic floor muscles and pull up on the pelvic floor muscles at the beginning of every out-breath. Try to practice this throughout your day. This is very helpful for pre and post-natal women.

Transversus Abdominis

The Transversus Abdominis muscles are your internal stabilizers. These muscles are hard to find and even harder to work out. Yet when exercised properly, you will feel your breath is regular and natural and that your muscles are becoming stronger.

Shoulder Blades or Scapulae

The shoulder blades are important. Keeping them stable is necessary to prevent them from rolling out of alignment, which is easy to do because of their natural flexibility. You should experience a feeling of sliding them down the back effortlessly.

Head and Neck

The head and neck carry a lot of tension. This is particularly apparent when there is a weakness in the abdominal area and pilates students tense up these head and neck muscles. Try to create a long neck without lowering your head to create a double chin or pushing your head back too far to create creases at the back of your neck. Your head should remain aligned throughout your exercises.

Warm Ups

This exercise will help you warm up your spine and back muscles. Be careful not to force your body. Move in slow, controlled motion, as if you were swimming in water. Repeat this movement 20 times.

1. Stand with your feet shoulder-width apart, knees soft, and reach your arms straight up to the sky. Remember to pull in your abs and inhale.
2. As you exhale, let your arms fall forward and allow your knees to gently bend and your back to arch into a curve. Relax your head and shoulders, allowing them too to fall forward. Note how your spine reacts, feeling each part of your spine as it slowly relaxes and curls forward. Keep your abs tight, and your movement should be a gentle stretch. Eventually your arms will be down to your sides, and gently pull them behind you as far as you're comfortable.
3. From this curled position, inhale and slowly roll yourself back up to the standing position. Each time you repeat this movement, try to stretch toward the sky a little farther, pulling your spine and entire body upward

Stretching Out the Chest

1. Stand tall with your feet about shoulder-width apart. Your knees should not be locked. Stretch your arms out in front of you, with your palms facing the sky. Take a deep breath in.
2. As you release your breath, stretch your arms up and to your sides. Keep your spine long, reaching it toward the sky. You should be contracting your abs as you open your arms. Keep your back straight; do not let it arch. Keep the movement slow and smooth.Your speed should be constant.