Improve your Pilates Workout with these Tips
Mind Body Awareness
If your feeling discomfort during a movement do not try to push through the pain.
TIP:
Take a brief break to reset the body and mind. If still feeling discomfort discontinue, ask your teacher they will either correct your form or provide a modification. Don’t be afraid to ask questions. Know which muscles to recruit and which ones to stabilize the movement. Think of this as a mental exercise as much as a physical one and over time it will come naturally.
RibCage Placement
Often times one will experience pain in their lower back and this is often a result of lifting the ribcage. For example when lying on your back your head should not be tilting back. If the head is tilting back this is likely a result of rounding in the shoulders (kyphosis).
TIP – To prevent the ribs from lifting it is best managed with a neutral spine. If your head is tilting back, place a towel behind your head to align it with your spine. This will make it easier to keep the rib cage from lifting. You will also need to slide your ribs down towards your hips so your abs stay engaged while stationary and in movement.
Move with Intention
The slower you do ab and oblique exercises, the harder you work them. However, going too slow or too fast during any exercise can cause instability. Understanding the cadence will make you work the muscles more effectively and with efficiency.
Work those Glutes
When doing squats make sure your knee stays in line with the ankles, not above the toes otherwise you’ll work your quads not your glutes. The glutes are the biggest calorie burner in the body and being able to carry out a squat properly will improve your daily functional pattern.
Rounded Shoulders
You can correct your shoulders overtime from rounding and or lifting by working with the deep stabilizers in the back body. Often the trapezius muscle is over-recruited and causes neck and shoulder tension raising and pulling the shoulders forward. When standing your hands should rest against the side of your hips – not your thighs as this would mean your shoulders are slumping forwards. Try not to over-correct by pulling the shoulders “back” as this likely will involve your rib cage thrusting forward, causing lower back pain.
Ultimately you’ve got to decide what you want to achieve and then periodize your nutrition to match the goals of your training blocks. Now, go get strong, jacked and shredded.
Neck Pain
Neck pain during abdominal curls is incredibly common. The neck is meant to stabilize the movement while you work your abdominals. If performed properly, abdominal curls will keep your spine in line from your lower back to the head.
TIP – Your head needs to be in neutral alignment with your spine before the movement occurs. Once in neutral you tuck your chin toward your chest before and during the movement to reduce the muscle activity in the neck. This works because it activates the hyoid muscles which run from your chin to your collarbone which act as stabilizers. There should be a space the size of a plum or small peach between your chest and your chin. If you tend to jutt your head and neck forward try placing your hands on your forehead as you perform the ab curl.
When doing squats make sure your knee stays in line with the ankles, not above the toes otherwise you’ll work your quads not your glutes. The glutes are the biggest calorie burner in the body and being able to carry out a squat properly will improve your daily functional pattern.
I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.
That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.
