Pilates gems: A few things to know

“Breathing is the first act of life and the last. Our very life depends on it.” 

Joseph Pilates. 

We all know how important breathing is and yet so many people could be breathing more effectively and reaping the benefits of oxygenating the body and mind. In Pilates we use diaphragmatic breathing to help connect through our core muscles and other supporting muscles, such as the intercostals, improving the ability to breathe efficiently and move correctly. We also use the breath as a way to find that last push of exertion needed for a movement – for example, try a percussive exhale during a roll up to get over that “sticky” point and notice how it helps you lift up. 

Interestingly, although we tend to breathe in prescribed ways for each exercise in the repertoire, we can also effect change in how we perform each exercise (and make it easier or harder) by changing the breath pattern. In fact Joe Pilates used to give his students individual breath patterns to suit their individual bodies and needs, because no two bodies are the same.

Our abdominal musculature has six layers. Working from the outside in, we have the rectus abdominus (or “six pack”), external obliques, internal obliques, transverse abdominus and the pelvic floor. While working the outer layers will make you look fit and provide  strength, in Pilates we aim to connect through the entire abdominal “corset”, to build functional strength and provide protection for the spine (Pilates can be very effective for relieving back pain and disc issues). Strength though the core also flows out to the rest of the body (and strength through the body supports the core muscles). 

You might hear about pelvic floor under the hazy term “Women’s Health” but in fact pelvic floor strength is important for everyone. The pelvic floor sits like a hammock at the bottom of the pelvis and helps contain our internal organs (helping protect against prolapse). The pelvic floor also co-contracts with the transverse abdominus, so working pelvic floor will actually tone two of your abdominal layers at once, and these layers provide the foundation for all the upper abdominal layers, like the foundation of a house. Whether you want to improve the strength of your deep abdominals or prepare/repair pre/post pregnancy, Pilates is an excellent way to tone up all your abdominal muscles.

Most people have heard that Pilates makes you longer and leaner – and it’s true. We focus on postural stability and strength and also use muscle strength to lift and lengthen the body – think of that abdominal corset holding you up, lifting through the waist and supporting the spine. We can also help fix or alleviate postural issues such as scoliosis, or imbalances brought on by day to day life (I’m sure there are a few mums like me out there who tend to be shorter on their baby carrying side!). Walking taller and improving stability also improve mobility, which  means you can go about daily life in an easy, low impact fashion, and there’s nothing like the feeling of confidence that goes with knowing your body is getting stronger and moving more efficiently.

One of my favourite classes to teach has always been Mums & Bubs Pilates. As a mum myself I know only too well how hard it can be to fit any sort of self care into your routine, at a time when you need it the most. Although my usual Mums & Bubs mat classes aren't running currently, I will be looking at reopening these in 2021 and, in the meantime, I am happy to take individual mums (or dads) for sessions with babies welcome. I have experienced first hand the benefits of regular Pilates during pregnancy and also after birth, both for health and personal confidence.  Pilates is an excellent way to combat such common issues as pelvic floor weakness and abdominal separation.