The "Hidden" Benefits of Pilates | A Healthy You & Carol Alt

The body sculpting, tummy-flattening benefits of Pilates have been touted in the media for well overa decade now. But what you see in the mirror is only a small part of what Pilates does for you!

For descriptive purposes, let's call the muscles you see in the mirror "vanity muscles."

Of course Pilates tones and sculpts elegant arms, beautiful backs and lean legs, but what it does forthe deeper, smaller muscles that support the joint is even more noteworthy - just not as glamorous!

For descriptive purposes, we'll call the deeper, smaller muscles that support the joints the "posturalmuscles." The postural muscles include muscles that contract involuntarily based on an externalstimulus. For example, the muscles that enable you to breathe are involuntary muscles as the body'sneed for oxygen is the stimulus that causes these muscles to contract. You do not have to think ofbreathing every moment of the day (or how would you sleep?!)

Other postural muscles include the deeper muscles that surround and support the spine at all times -even when we're not concentrating. Think of it this way: if you slip while out shopping with a friend,you're NOT thinking of the muscles that support your spine. But, if the deep muscles that do supportyour spine are strong, they will contract automatically if you slip and thus decrease your risk ofinjury.

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These postural muscles are strengthened both through proper technique when exercising and bystabilizing against both instability and weight loads (including gravity). Pilates targets these deepermuscles in both ways! The different Pilates machines provide the instability required to target thesemuscles without conscious thought, but the mat work - which you can do at home - is the mediumthrough which you can gain the body awareness necessary to strengthen the muscles around yourspine in all your fitness pursuits.

To illustrate the importance of targeting postural muscles instead of just vanity muscles, let's look atthe abdominal muscles and the ongoing obsession with "washboard abs" or "a six pack." Please referto the picture of your outermost abdominal muscle, the Rectus Abdominis.

The problem with targeting ONLY the rectus abdominus when exercising is most people tend to"push out" against the abdominal wall. In pushing out - instead of pulling in - the deeper abdominalmuscles are deactivated (so to speak) and ONLY the outermost abdominal muscle are strengthened.The deeper three layers are targeted more effectively if you pull in your abdominal muscles.

The deepest abdominal muscle has horizontal fibers that effectively cinch the waist like a corset.Now we're talking! Isn't that what we all want? To strengthen this muscle, JUST PULL YOURTUMMY IN!!! Yes, it's really that simple. Whenever you think about it, pull in. The strength of theTransversus Abdominis is determined by endurance (i.e., how long a person can keep the TA pullingin) as opposed to a muscle of absolute strength, so focusing on pulling you abs in whenever you canwill ALWAYS serve you!

Try this! Get in an all 4's position, with the knees directly under the hips and the hands underneaththe shoulders. Then, without changing the shape of your spine, pull in your tummy.... Think ofpinning your "belly button" to the front wall of your spine, and hold that position for as long as youcan..... Eventually, take this to an elbow plank and hold as long as you can until you feel the supportgiving way. You'll be amazed at the results.

For great Pilates workouts that strengthen the core, visitwww.ultimatepilatesworkouts.com/free-trial, and enjoy 2 weeks free.

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