For those of you who have never seen Pilates equipment in real-time before, this clip is a beautiful example of how fluid the movements can be (btw: Romana was and is an expert, so don’t panic if you don’t reach her level of grace and competence right away…or even after decades)!
Pilates blah blah blah Core Strength blah blah blah blah blah Pilates blah blah blah Core Strength bladdy bladdy blaaaaaah
Yawn.
Google “pilates core strength”—you’ll get 1,040,00 entries. By the time I finish writing this post, there will be more.
I’m not trying to be flip, but it is hard to keep a fresh perspective on something that is everywhere.
Let me be clear: I love Pilates. I practice it myself, I own a studio, I teach my 72 yr old mom how to master an articulating pelvic bridge every time I go home (you rule, mom!). If there is a Pilates cheerleader, I am the archetype clutching the pom poms.
My problem, however, is that most people have a distorted concept of what muscles constitute the core.
Last June, the NY Times published “Core Myths” (http://bit.ly/bXhH7S), an article which highlights the risks of simply “drawing your belly to your spine.” The author rightfully argues that the spine is like a fishing rod surrounded by core-supporting muscles that act as guy wires, and strengthening any one of these muscles in isolation could throw things out of whack.
But the article didn’t clearly define the core. Instead, it referenced “all the major muscles that girdle the spine.” Okaaaaay, but WHAT are those muscles? The transversus abdominus (deepest corset-like abdominal layer), the multifidi (small spinal stabilizers), and…drumroll…the PELVIC FLOOR.
Huh? What is that? And why is it rarely, if ever, mentioned when referencing the core?
NEWSFLASH: WE DON’T TALK ABOUT IT BECAUSE WE ARE EMBARRASSED.
Let me break it down for you:
The pelvic floor is a hammock of muscles that lies between your pubic bone, cocyxx bone, and ischial tuberosities (those two bony nubs you can feel when you are sitting cross-legged on the floor). Other terms people use to describe this area include: loins, groin, pubic area, crotch. This hammock of muscles not only supports your bladder, rectum, and reproductive organs–as if that weren’t important enough– but it also works synergistically with your other core muscles (transverse and multifidi) to support the action of the spine.
It surprises me that many highly-educated & fit people don’t know about the importance of the pelvic floor, which is effectively the bottom of the cylinder of your torso. If the cylinder’s bottom isn’t strong, its overall structure becomes compromised, right? Here are some metaphors to help you consider the pelvic floor’s importance:
You get it.
I understand it can be uncomfortable to talk about openly, especially in the context of exercising. You wouldn’t bat an eyelash if your trainer told you to draw your belly to your spine as you lift a heavy weight. But if she told you to gently contract your pelvic floor as a way to further stabilize your pelvis, you might be confused. So you ask her to clarify and suddenly you’ve fallen down the rabbit hole of awkward as she references the muscles that surround your genitalia.
Here are your options:
Ignore your pelvic floor and lose out on an important ingredient in building core strength (not to mention easier childbirth, improved intercourse, preventing incontinence down the road, etc)
OR
educate yourself and figure out a way approach pelvic floor strengthening in a way that feels realistic to you. (If the phrase “imagine contracting your vaginal muscles” makes you giggle and feel awkward, then ask your instructor to use a code word instead. One of my client’s and I agreed on calling it “the goods”—whatever works.)***
LOCATE IT
There are many pelvic floor strengthening exercises. The first step is learning what the heck those muscles feel like—it’s hard to exercise a body part you can’t locate! Here’s a simple one: Try to draw your pubic bone toward your tailbone, then release it. Try this 10 times in rapid succession. (lift, release, lift, release, etc).
WORK IT
Once you feel like you get the hang of it, try to perform a simple upper abdominal curl while contracting your pelvic floor. On the exhale, curl your head and shoulder-blade tips off the mat, while a) drawing your belly to your spine and b) drawing your tailbone toward your pubic bone. Return your head and shoulders to the mat on the inhale. (It is key to let the pelvic floor release on the inhale. We don’t want to keep it indefinitely contracted.) Bravo! You have just contracted your core muscles three dimensionally (your multifidi automatically contract when you engage your transverse).
RESEARCH IT
Enough from me and my pelvic soapbox. Take it from the experts.
Here are two good pelvic floor books. Both highlight the anatomy of the great down under, and offer practical strengthening and stretching exercises.
“Fitness for the Pelvic Floor”
http://www.amazon.com/Fitness-Pelvic-Floor-Beate-Carriere/dp/1588900908
“Pelvic Power”
(I’m not gonna lie: the former has some funky photos, and the latter has aa risque cover. I made a circa 2nd grade book cover for it so I can read it in public without getting funny looks).
***Important: If any of the following situations apply to you, please see a specialist: any post-natal discomfort, a history of PFD (pelvic floor dysfunction), incontinence, uterine prolapse or any chronic pain in your pelvic floor. Many people can benefit from pelvic floor relaxation as opposed to contraction, so research your specific condition carefully.
Worship your Tonic (muscles).
Scene: Aldrich Pilates studio
Characters: Sarah and a new client (let’s call her Peggy Pilates)
Exercise: Upper abdominal curls on a neutral pelvis
Peggy (dubious facial expression): “I don’t feel a like this exercise is particularly challenging, Sarah. Maybe I’m doing it wrong? Is this exercise doing anything?”
I hear this comment a lot from beginners. People (want to) associate pain with getting strong. And I get it. Believe me, I’ve been to my fair share of yoga classes where I felt like I could have been getting a better workout flossing my teeth. However, what most people don’t realize is that we have two types of muscles: Phasic and Tonic. Phasic muscles fatigue quickly and you can feel them burn as they do so. Tonic muscle contractions on the other hand, are subtle and really difficult to feel at first. But the results can be staggering–gorgeous mid-section, elimination of back pain. And Pilates is concerned primarily in strengthening the tonic muscles.
Sarah: “Well, your form looks great to me, Peggy. Your belly is drawn deeply down towards your spine, your pelvis is level and your lumbar spine is maintaining its natural curve. As you nod your chin to your chest and lift the tips of your shoulder blades off the mat, you are pressing the cylinder of your ribcage back into the mat in order to get maximum bend in your ribcage. Any time you contract your belly toward your spine, you are engaging your transverse. Bravo, Peggy! You are targeting your tonic muscles and are well on your way to getting a stronger core.
Peggy: “Sounds cool, Sarah. I’ll take your word for it. But can you speak in laymen’s terms? I thought tonic was just a great companion for gin.”
Sarah: “Here’s the simple version: Your tonic muscles are the quiet little workhorses that are always engaged and are designed not to fatigue easily. These are your postural muscles (transverse abdominus and multifidi to name two major ones).
Phasic muscles, on the other hand, are the great show offs in the muscle world. These are the muscles you recruit when you need to perform a big task like lifting an enormous Ikea box into the back of your car (ie: biceps and quads).
Both muscle types are critical to strengthen. However, most of us have weaker tonic muscles because a) we sit shlumpily at desk jobs all day and b) we don’t learn how to strengthen things we can’t easily see (take a little poll among your pals–how many of them want a bangin’ six-pack vs. how many want to strengthen their multifidi?)
So. Educate yourself. Read up on tonic muscles. Find a good Pilates instructor and learn how to strengthen them. Take a moment to praise your tonic muscles. They work tirelessly with little fanfare.
Anyone who knows me (as their Pilates instructor, friend, family member) knows that I am a goofball. I love laughter, witticisms and people who are able to laugh at themselves. I’ve never taught a Pilates session/class where I didn’t inadvertently use some wacky metaphor that at the very least made a client smile*.
(*Don’t get me wrong–I find over-the-top slapstick humor inappropriate, distracting and annoying.)
So I find it ironic that I inhabit the ‘Wellness World’, where people often take themselves very seriously–teachers and students alike. I ultimately try to teach clients how to cultivate a sense of well-being and strength and comfort in their bodies. But in an effort to “get it right”, we often hold our breath, clench our teeth and carry ourselves like little robots in a pursuit of perfection.
I wish we would all learn to laugh at ourselves more often, because it makes the world a more inhabitable place. But that is common knowledge.
What most people don’t know is that laughter actually strengthens one of our most important core stabilizing muscles–the Transversus Abdominis. Cool, huh? Every time you laugh or cough you are recruiting your core muscles. Check out this little diagram of your core…
http://en.wikipedia.org/wiki/Transversus_abdominis_muscle
So. Here’s Sarah’s RX for a hot body:
1. The Broccoli Clause: No matter what you eat on any given day, always include 1/2 a head of broccoli.
2. Sleep 7hrs+/night.
3. Move as much as possible. We are genetically built to move.
4. Laugh when at all possible.
Here’s my core curriculum (pun intended) for laughter:
Any movie involving Christopher Guest. He is King Midas of hilarity. Anything he touches turns to pure comedic gold).
Arrested Development. The whole cast is divine.
Michael & Michael Have Issues. I once snorted milk out of my nose while watching this show.
Amy Poehler. She has a brilliant way of flaring her nostrils for comic effect.
The Colbert Report. Love his lop-sided ears.
Kristen Wiig. Especially as Judice on SNL.
Any short story by David Sedaris.
Please comment on this blog post with YOUR favorite funny people/shows so we can create the ultimate funny list.
Read this article for more info on Carson Palmer’s Pilates-love:
http://www.pilates.com/BBAPP/V/about/library/articles/q-and-a-with-carson-palmer.html
So you want to know the cheapest, best props out there for a great home workout and/or stretch?
Check out www.optp.com. Here are my favorites…
1. the black AXIS foam roller round 36×6: $19.95
2. Pre-cut Therabands: $12.65
3. Super Pinky ball: $3.50
Greetings 2010.
Clients want to make their workouts more effective.
People expect me to tout Pilates 24/7. The truth is that I think variety in movement is key. Pilates alone may do it for some, but I personally think it is like eating toast. I love toast. But I need to subsist on more than toast or else I will suffer palate-boredom.
If salsa is your thing, go shake it.
If a beach walk with friends calms your mind, walk it out.*
*If you’ve had oral surgery and you have to hide your face coyly with a scarf, so be it.
If you have to drag your brother hiking, get his butt out there (whether it’s Eldorado Canyon or East Rock Park).
eldorado hike with Tay
If you have have to help your 3 yr old son tear open his xmas gifts, rip and tear with relish.
Jen unveils train set
If olympic weight lifting is your bag, check out a class at Crossfit (www.elmcitycrossfit.com). (but you better keep your Pilates core principles in mind unless you want to royally injure yourself.)
So that’s my wisdom. Whatever you’re shaking, shake it in a smart way. If you keep your pilates principles in mind, you can do it more effectively and injury-free.
Sarah Aldrich Pilates is no longer offering group mat classes. A huge shout-out to our mat class devotees over the past 10 months. When we move to a space that can accommodate larger groups, I’ll be sure to keep you all posted. In the meantime– happy holidays; take care of your low backs while shoveling (belly to the spine!); and I look forward to working with you all in 2010!
If you are frantically looking for holiday gift ideas, just think of how much your sister-in-law (or mother, or brother, or boss, etc) would love to jumpstart the new year feeling fit, strong, healthy!
Please contact me at sarah@aldrichpilates.com and I’d be happy to mail you a gift certificate of any denomination you choose. Check out the pricing and scheduling page for detailed info on packages.
Happy Holidays!
Chilly November, fewer daylight hours, Pre-Holiday busyness… These three phrases hardly conjure cheer and motivation. But you wouldn’t know it at the studio. Our clients have been working consistently to stay fit and maintain energy in these sometimes harrowing months. Here are what two of them had to say about their experience:
“Sarah’s an excellent, motivational Pilates instructor. She’s so precise and creative in the ways she describes both equipment and mat exercises. She’s also very well versed in anatomy and good at giving physical adjustments, especially subtle ones that make all the difference between good, safe form, and not-so-good, compromising form. I have been going to the studio for about four months for private instruction, and it’s paid off. After having my second child I really wanted to tone and strengthen my core and back. Working out with Sarah has been perfect: I’ve gained strength, flexibility, my posture’s improved, and I’ve dropped two pant-sizes. I highly recommend Sarah Aldrich Pilates for people of any fitness level to get in shape.”
Miriam Gohara, Lawyer
“Sarah Aldrich Pilates makes Pilates fun, interesting and valuable both physically and emotionally. Learning about and developing one’s core requires physical effort and mindfulness. The result is a growing feeling of strength and physical competence from the inside out, a feeling that provides a foundation for basic optimism and confidence.
In the past, my regular workouts usually involved an element of boredom. This is never the case with Sarah. Sarah teaches Pilates as an adaptable discipline, often varying the pace and balance the types of exercises. Each session involves strengthening and stretches. After every session I have felt better than when I arrived.
Pilates is an inherently interesting discipline but it is not, as far as I can tell, one that can be picked up much less learned without an excellent teacher. Sarah is an excellent teacher–articulate, friendly and focused—and her focus another reason the sessions are such a good value. Best of all, she is an active observer and listener. Form matters in Pilates and is difficult to master without feedback from a skilled teacher. In order for a Pilates student to succeed, the teacher must participate thoughtfully in the process. Sarah does that all the time, which makes working with her a great value.”
Wick Chambers, Lawyer
