PILATES AND WELLNESS

Anyone who has ever performed a Pilates exercise correctly and to the best of their ability will know what I am talking about.We are not talking about quavering as in “quavering from fear” but rather quavering from weakness. Remember that vibrating effect “The Hundred” (abdominal exercise) had on your stomach muscles? Now that is the quavering we are talking about! The quavering effect is the sign that your muscles give you to indicate that you are pushing the boundaries in a good way. You are working effectively at strengthening your muscles when you experience this.

The quavering is due to the isometric contraction in your muscles. This kind of contraction happens when one holds a contraction/position such as The Hundred for a period of time. All Pilates exercises revolve around sustained, controlled contraction(isometric). Due to this characteristic of Pilates toning and strengthening of muscle occur in a controlled and safe manner. The plank which is a well known full body integration exercise which includes the isometric contraction mentioned previously.

Follow these steps to get the ” quavering effect”

1. Start on your back in a table top (90 degree angle at knee off the floor) leg position. Chest lifted and arms outstretch along your sides (like a crunch position). Hundred position in Pilates language. Your chest is at the best height that you can maintain. Shoulder blades(wings of the back) just off the floor.

2. Your pelvis is in neutral alignment (Pilates language for a natural curvature in the spine- ask your Pilates instructor if you do not know what this is)

3. Keep your abdominals tight. Imagine hugging a pencil with you belly button and drawing belly button down to floor. Maintain a neutral spine.

4. Tip your tailbone (sacrum and coccyx) up towards the ceiling while imprinting your lower back into the floor.

5. Then tip your tailbone down and back to your neutral spine. While you do this it is IMPERATIVE to keep your chest at the same height WITH SHOULDER BLADES JUST OFF THE FLOOR.

6. Repeat the tipping and neutral spine for at least 8-10 repetition. You should experience the QUAVERING EFFECT at this stage.

If you need more of a challenge extend the legs diagonally out with your back thoroughly supported. Keep a neutral spine and pulse your arms up and down along your sides as in your Hundred. Try and increase the height of your chest.

REMEMBER: The correct execution of Pilates exercises is crucial to avoid injury if you are unsure of any of the the above instructions contact your local Pilates instructor.