Tips for Success
If you’re considering starting a Pilates practice but feel intimidated by the unfamiliar territory of core activation, pelvic floor cues, and the look of Pilates equipment, worry not! We’re here to provide you with the key principles to follow and common mistakes to avoid, whether you’re using the Reformer, Mat, or other Pilates apparatus.
1: Showing Up Unprepared To ensure a smooth Pilates class experience
It’s important to come prepared. If you’re attending a Reformer class, check if you need to wear sticky socks with rubber grips on the bottom. Some studios require them, and if you don’t have your own, you might need to purchase them at the studio. However, if you’re joining a Mat class, socks are typically not necessary.
When it comes to attire, choose clothes that strike a balance between comfort and functionality. Avoid overly baggy outfits as your teacher will need to observe your pelvic and spine alignment. Opt for comfortable, non-restrictive clothing, such as Pilates or yoga pants. Be mindful of avoiding zippers, pockets, or anything that could get caught in the equipment.
2: Rushing Through Pilates Exercises Pilates, originally known as Contrology, emphasizes control and precision. It’s common to move slower than you might expect, especially if you’re accustomed to other exercise modalities. Remember, the key is to maintain a stable and controlled pace, avoiding the use of momentum. This deliberate approach engages your stabilizing muscles and makes Pilates both beneficial and challenging.
3: Neglecting Intentional Pilates Breathing
Focus on breathing within the diaphragm and ribcage, minimizing abdominal movement. Instead, concentrate on expanding your ribcage laterally (sideways) during inhalation and gently contracting it during exhalation. You can place your hands on the sides of your ribcage to help visualize this expansion and contraction. Initially, it may be challenging, but as you become familiar with the repertoire, you’ll develop the ability to incorporate lateral breathing naturally.
4: Straining the Neck During Core Mat Pilates Work During Mat Pilates exercises
You’ll often be asked to lift your upper chest and back off the mat, requiring you to keep your head lifted as well. To avoid straining your neck, maintain a slight forward and upward gaze. Imagine holding an orange between your chin and chest, ensuring proper alignment. If you experience discomfort or difficulty, it’s normal. Take breaks or consider using a small pillow for support until you build the necessary strength.
5: Holding Tension in the Shoulders When focusing on strengthening various muscles
It’s common for the shoulders to tense up, causing them to bunch up near the ears and rounding the upper torso. Counteract this by visualizing your shoulder blades gliding down the back, which helps elongate the neck. Rolling the shoulders up, down, and then back can often help position them optimally for movement.
6: Confusing Abdominal Strength with Abdominal Stability
The emphasis on core strength begins from the center outward, contrary to exercises that start from the feet up. Remember that abdominal strength and stability are not the same. Simply doing countless crunches won’t guarantee proper alignment between your torso and pelvis when standing. Pilates focuses on deep abdominal engagement, which promotes stability and strength while supporting your spine.
7: Over-Tucking the Pelvis – Focus on Lifting Instead
During your Pilates journey, you’ll often encounter cues like “tuck the tailbone under” and “scoop the abdominals.” While these cues are not misguided, they can be challenging to grasp initially. The key is to engage your abdominals without compromising your back and sinking in your spine. Maintain a long back and think of creating a lifted C-curve.
To ensure correct pelvic alignment without compromising your core, try the B-Line Method. Locate the area 2-3 inches below your belly button, commonly referred to as the bikini line or belt line. With your fingertips, find this point and then focus on keeping your ribcage directly aligned over your hipbones. Engage your core muscles to pull away from your fingertips, promoting proper pelvic positioning.
Remember, when in doubt, prioritize lifting instead of excessive tucking!
The Studio is a Safe Space
If you have any uncertainties or questions during your Pilates journey, don’t hesitate to ask your teacher. They are there to guide and support you. Patience is key as you navigate the unique muscle isolations and extensions in Pilates, which can sometimes feel like tongue twisters for your body. To ease any concerns, familiarize yourself with common Pilates terms or arrive at class 15-25 minutes early to discuss any specific concerns with your teacher. Rest assured, the studio is a safe and welcoming environment for your Pilates practice.
