The Club Pilates Approach

Our Philosophy and Fundamentals Explained and Illustrated

We Believe that everyone Needs to Exercise and Safely Move their bodies first and foremost. The nature of Pilates on the Reformer and other apparatus provides a safe, effective, non impact work out, which will naturally decompress your spine and balance your muscles. Perfect Pilates Form will Follow with practice. Pilates is a “practice” vs. simply a “work out” where improvement can and will always occur. Once movement begins we then start really addressing the fundamentals and Verbally Correct your form and posture while constantly reminding you of what needs to be done, and how to do that in your own body. We verbally guide, suggest, and teach throughout the class that which is “Ideal” Pilates alignment. This idea of perfect form and posture is our intention and goal. Manifestation of the work takes time and is always a work in progress. Enjoying the journey and reaping the benefits of a sound Pilates Practice is key. For your learning purposes we have illustrated and explained some of our most important concepts below, so you can read and see them. Also remember these concepts as you do every movement in class even when your teacher isn’t mentioning them at that moment. Let these concepts flow into your life outside of your Pilates practice, and you will truly feel and see the difference.

Club Pilates Fundamentals

Tighten Your Abdominal Belt Every time you exhale in Pilates think of pulling your naval into your spine. Just by keeping the abdominal wall pulled in your back is more supported, and more of your abdominal muscles are recruited.	Expand your Ribs Pilates focues on the torso or as Joe Pilates referred to as “the powerhouse.” Wide rib cage expansion upon the inhale and contracting the rib muscles on the exhale provides a plethora of benefits in your practice.

Anchor your Shoulder Blades Gliding your shoulder blades down away from your ears not only lengthens the neck and shoulder area. But it also engages key musculature that really makes a difference when engaging the core. By gliding your shoulders blades down, and pulling your abs in much of your core is activated. Do this all the time. Do it.	Neutral Pelvis Neutral pelvic placement is a general concept used in Pilates when your feet are on the reformer foot bar or in foot straps... Basically whenever your feet are not in the air unsupported. The definition of neutral is that the pubic bone and two hip bones are in line vertically when standing and horizontally when lying down. There are MANY benefits for neutral :-)

Anchored Lower Back When ever your feet are in the air it is important to gently flatten your lower back into the floor. This is done to fix the origin of your Psoas Muscle or hip flexors and protects your low spine. This is also known as imprinted.	Bladder Control Muscles Gently contracting your pelvic floor or bladder control muscle is very important in core training since it is essentially the base of the “powerhouse” or your torso. As you exhale and tighten your abs it is important to lift up on your pelvic floor.

Head and Neck Alignment The head is an extension of the spine. When doing all Pilates movements we want the head to be alignment with the spine. Whether standing in an ideal plumb line, or keeping your head alignment in plank as pictured above.	The Plumb Line Few things in life are done in ideal neutral alignment.... except Pilates :-) We always want you to visualize Lengthening from the crown of your head upward. The ribs are directly over the pelvis, The ankles, knee, hip, shoulder and ear are all in alignment.