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By: Gitte Peirano, relaxation educator and owner of Pilates Cph
Warming up in Pilates is not just about warming up the muscles. It's more about waking up the body and turning your attention inwards. Then you can do the exercises correctly and get the most out of each exercise.
When I teach Pilates, I always start my classes with a 5-10 minute warm-up. And there are several reasons for this. By starting with a few deep breaths, you become more grounded and start to feel your body.
Afterwards I do some exercises focusing on the correct use of the body, e.g. how to activate the buttocks and thighs correctly. Without too much or too little tension (which is quite difficult for many). Because once a person has felt what it feels like to use certain muscle groups correctly, it automatically becomes easier to activate the muscles throughout an hour.
Feel your body
I never use music as the focus is on feeling if the body is working correctly - and often the Pilates workout is the only time of the day when you switch off mentally and actually give yourself time to feel your body!
When you manage to be mentally present in your body, you get twice as much out of your training.
If you play loud music and drive at 180 kilometres per hour - and the music is mostly used to distract you from feeling your body and forgetting how much it hurts - the large muscle groups (which are always at work) will work even harder. This way, you don't get the opportunity to work in depth and the risk of injury increases.
Focus for maximum benefit
For example, when I have to teach four people on reformers. I often start with some mat/floor exercises to get them off to a good start. Through their warm-up exercises, for example, they become aware of how to lift their arms correctly without their shoulders taking over.
Exercise: Ribcage Breathing
When exercising at home, always start your workout/training by getting “down in the body”. For example, you can do the very simple exercise we call Ribcage Breathing. It can be done standing, sitting or lying down:
Place your hands on your chest and breathe deeply. Try to push your ribs with your breathing (this stretches the muscles between your ribs, your breathing becomes deeper and you take in more oxygen) Also try to notice if you breathe more on the right or left side. This can tell you if you generally use one side more than the other. It could also be that you've had an accident/injury and actually need to pay more attention to one of your sides.
Breathe!
There's nothing like deep breathing to get you more present in the moment and in your training. You can also use this exercise when you're at work and need to get out of your head and into your body.
Deep breathing cleanses and provides a lot of fresh oxygen to the body and mind.
So, whether you're training or just want to clear your head, this is a great exercise to do.
Then you're ready!
Now you're ready to get started and get the most out of your workout. With a workout that doesn't just get you working the lazy, big and strong muscles. It's the detail and thoroughness of your workout that makes all the difference. You'll only get a toned and beautiful body when you understand how to use the “secret” muscles. That many people don't realise they have.