Centering

"Shoulders down, abs in, pelvic floor up." I'm sure you've heard some version of this mantra at your Pilates classes, but what do we really mean? Lets start at the center...as in the Pilates Principal "Centering." The "core" is made up of three muscle groups: the transversus abdominus, the Pelivc Floor (this is actually a group of tiny little muscles, but they are almost never referred to individually) and the Multifidi- tiny little muscles that support your back. Now- I want to you picture a skeleton notice how there are no bones between the ribs and pelvis- what do you think supports your spine in that area? Correct- THE CORE! The tranversus runs around your body like a corset, the Pelvic Floor creates the hammock that holds everything up, and the multifidi hold your spine erect. These are hard muscles to find- they are not like biceps- you can't flex them to show them off. Try these exercises to find these muscles and to feel them engage. Once you know where they are, you will be able to keep them engaged as you do your other exercises.

Transversus: Cough or laugh. Feel the really deep contraction deep inside your abdomin. That is your transversus. Now, take a deep breath, and as you exhale pretend you are trying to pull your hip bones together, draw your belly button to your spine and lace the two sides of your ribs together. Try to feel the same contraction that you felt during the cough or laugh.

Pelvic Floor: The best way that I know of to find your pelvic floor is to practice using it. When you're going to the bathroom, stop the flow of urine. Those are the muscles that you are looking for. Once you get the feel for them, practice contracting them when you're not using the bathroom.

Multifidi- Stand up straight, put your hands on your low back, and walk slowly across the room, Try to feel the muscles of your back firing. If that doesn't work, sit up straight in a chair, hands on your low back. Slowly pick one foot off the floor, then the other, alternating legs.

The next time you are in your Pilates classes, try to find these muscles when you start each exercise, and keep bringing your mind back to them throughout the class. Next time...concentration!