Breathe in and release...

Think about how often you breathe in and out. Do you know how many times this happens each day? It happens naturally without us thinking, yet for some of us, we don't realise how important breathing is. Many of us are unaware of how effective deep abdominal breathing is, not to mention how much deep breathing can isolate and strengthen our deep abdominal muscles.

Our day to day breath can often be short and shallow with our inhalations at rest being around 15 times per minute. During exercise however, our breathing increases to approximately 40-60 breaths per minute.

Deep Pilates abdominal breathing stimulates the central nervous system, enhances mental alertness and releases tense muscles. Breathing in and out deeply, slowly and calmly is the first place to start when commencing on a Pilates journey.

Breathing brings the mind and body to a relaxed state, further relieving muscle tension.

Breathing deeply provides an increase in oxygen uptake, improves the immune system & facilitates learning fine motor control to improve co-ordination & helps isolate specific muscles, particularly the deep abdominal muscles.

Learning and mastering this type of breathing will establish focus & inner harmony and heighten awareness and connection with the correct muscles.

Pilates breathing concentrates on breathing in deeply through the nose, whilst laterally expanding the muscles of the ribcage. Then during the outward breath through the mouth, Pilates breathing concentrates on flattening the abdominals and drawing the navel to spine. It is important to concentrate and focus on this, as what may appear simple can often be quite difficult. It is advisable to learn these exercises from a qualified and experienced instructor to achieve the best results.

It is important to focus and further imagine you are pulling your pants belt in by one notch or wearing a corset/girdle and breathing in tightly to flatten the tummy. This type of breathing concentrates on strengthening the abdominal wall and the muscles surrounding the trunk.

Pilates can be extremely beneficial to dancers, sports athletes and anyone looking at improving their body tone, strengthening and flattening their abdominals and waist.

A simple effective way to get in touch with your abdominals is to sit up tall, place a tie or towel around you ribcage lined up around your chest. As you breathe in try to breathe into the tie or towel to stretch and expand the towel outwards. As you breathe out try to feel the ribcage close and be drawn downwards and relax then feel the tie or towel give way and become loser. Whilst you are doing this also try to draw your navel to spine and draw you're your belly button in tighter and flatter with every new breath. Now that you have drawn your tummy in tight, maintain your belly button pulled in tightly then repeat the next breath in and out without losing the tightness you feel in your abdominals.

Practise this as much as possible throughout the day, in the car, standing, sitting, walking, working out and keep practising.


www.flickr.com 'Sarah Pullman' by kk+

The above technique is a simple one, however try to get to a Pilates studio so your Instructor can provide hands on and assistance to ensure you understand it and learn it correctly.

So what are you waiting for? Start today.

How was Pilates developed & who was Joseph Pilates?
Born in 1880 in Germany, Joseph Pilates was a frail child who suffered from asthma, rickets & rheumatic fever. By age 14, he overcame his physical limitations, improved his fitness & strength with exercise and bodybuilding and became an accomplished gymnast. In 1912 he went to England where he worked as a circus performer.

When World War One began he was interned along with other Germans in a Prisoner of War camp where he developed a series of exercises which he taught to fellow inmates. Those who did Pilates exercises developed a strong immune system and escaped the deadly plague which killed many of the other prisoners during the World War.
He rigged springs to hospital beds, enabling bedridden patients to exercise against resistance, an innovation that led to his later equipment designs ("The Reformer") which now continues to be an integral part of exercises in Pilates.

After the war he continued developing his unique approach to physical fitness and immigrated to the US where he established the Pilates Studio in New York. He designed a series of more than 500 mind/body movements to develop strong, flexible muscles without adding bulk. An emphasis on breathing and torso strength ensured improved posture and reduced stress and risk of injury. Dancers who flocked to his studio in search of his exercises included such legends as George Ballanchine, Hanya Holm and Martha Graham. Today, followers include dancers, athletes, physiotherapists, fitness trainers, celebrities and health care professionals.

What is Pilates?
Pilates offers a different way of thinking about your body. Joseph often said it was the "thinking man's workout".
Through practising the movements, you will become more self aware and better able to take control of your body and your life. Although the technique may, at times, take you outside your comfort zone, the benefits of this are that you begin to understand and appreciate not only your strengths, but also your weaknesses.

Pilates is unique in that it will systematically exercise all the muscle groups in your body, the weak as well as the strong. It combines the focus on the suppleness that you will find in Yoga with the emphasis on strength building found in the Gym. In this way it aims to create balance and natural poise, taking into consideration all the factors involved in the maintenance of a

healthy body.

What benefits will I achieve from Pilates?
Flatten, tone and strengthen abs
Instead of doing hundreds of sit-ups the exercises are performed slowly with flow and control. There is a constant focus on torso stability yielding strong flat abdominals.
Longer, leaner muscles
Balancing strength with flexibility allows the body to achieve a long, lean look with greater ease of movement.
Improved posture
The exercises are performed by building strength into the natural curve of the spine thus improving posture.
Prevent injury
The muscles are strengthened both concentrically and eccentrically, (resistance on both the 'in' & 'out' movement) which improves muscular control.
Increased circulation,
relieves tension
A continual emphasis on breathing not only oxygenates the blood and replenishes cells, it also increases blood flow to the brain which improves focus and has a revitalizing effect.
Enhanced body awareness
By identifying and strengthening the body's deeper support system, you learn how to move efficiently.
Balance strength with flexibility
Many people over-train the muscles in the front of the body without doing enough stretching and strengthening of the back. Pilates rebalances the muscles around the joints and in the torso.
Heightened concentration
This is a mindful exercise program where you become conscious of your muscles and how to control them. A powerful mind body connection is developed which carries over to everyday life.
Enhanced athletic performance
Dancers have used Pilates for decades to develop precision performance, focus and injury prevention. Athletes also now embrace the method.
Boost self esteem
The method feels good to do and leaves you feeling wonderful all day. This improved mood helps to boost self-esteem.

Try Pilates today and see how your body can benefit from it in just 4-6 weeks of attending 3-4 sessions per week.

Written by Trish McNicholl, Director, InsideOut Health Studio, Adelaide. Trish has been actively involved in the Fitness Industry for over 20 years and is a Certified APMA Pilates Practitioner (APMA) with a Masters & Certificate IV in Fitness & Personal Training, lecturing in Personal Training, Nutrition and Business.

If you have any questions or enquiries, please don't hesitate to contact Trish McNicholl of InsideOut Health Studio in info@insideouthealth.com.au
www.insideouthealth.com.au

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