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Pilates 8 Movement Principles...

In case you missed our latest newsletter....

 

#fitnessinteligentsia:

 

This week I'd like to share with you a little Pilates knowledge to help you get even more out of your Pilates Practice. 

Enjoy!

And please feel free to ask any questions or share with friends!

 

Pilates 8 Movement Principles:

 

The movement principles are elements that are present in the successful performance of all the Pilates exercises: 


 

1. BREATHING: Breathing promotes natural body movement, tones our respiratory muscles, & improves the flow of oxygen throughout our tissues. It also helps us bring our wandering mind back into our bodies in order to focus on the task at hand, promoting mind-body awareness.

 

2. CONCENTRATION: You will get more benefit if you really focus on what you are doing. As Joesph Pilates often said: "It is better to do 5 repetitions perfectly than 20 without paying attention."


 

3. CONTROL: Have the proper form & alignment, & use only the necessary muscles and effort for each movement.


 

4. CENTERING: This is what sets Pilates apart from other fitness methods. In Pilates all movement radiates outward from the center of the body (your "core", or "powerhouse"). All of your power is generated from your center - which we define as your abdominals, lower back, and pelvis. Not only do we develop strength in these areas, but we create stability & flexibility!


 

5. PRECISION: Exact, defined, specific, & intentional movement is necessary for correct form.


 

6. BALANCED MUSCLE DEVELOPMENT: Strengthening weaker muscles and stretching the over-worked ones creates more efficient movement, proper joint mechanics, & a more balanced body.


 

7. RHYTHM: All movements in Pilates are performed with a certain rhythm, or flow. It decreases stress placed on our joints and develops movement patterns that integrate our body into a smoothly moving whole.


 

8. WHOLE BODY MOVEMENT: Pilates is fundamentally about integrating your mind & body. By working your whole body efficiently, with all the above principles, you will attain a strong mind/body connection, creating better health & happiness!

 

 Copyright Pilates O Ka La, adapted from The PMA Study Guide, & Balanced Body Inc. Manual

One HOT workout minute...

In case you missed it in our newsletter:

ONE HOT WORKOUT MINUTE...

 

A fitness tip: make sure you're "squeezing properly" & engaging the correct part of the muscle.

 

If you don't do this already, you're about to grow leaps & bounds!

 1) When engaging your abdominals, you want to think about drawing the area 2" below your navel in, NOT sucking in from your navel. Envision trying to put on a pair of pants that are too tight - that muscle is your Transversus Abdominus - your deepest ab muscle. THAT'S the one that we focus on in Pilates; that's the one that best supports your spine, pelvis, & good posture.

 

2) When squeezing your glute muscles (okole) - think about aiming for engaging in the area at the top of your leg/bottom of your okole, NOT up by your tailbone/low back (this compresses the nerves in the area and can lead to a pinching sensation). Think about this when doing anything from your footwork, to "Going up Front" (pictured above) on the Wunda Chair.

 

Aloha,

Chelsea

www.pilatesokala.com