Joanna Littlewood-Johnson is the winner of Australian Pole Championships 2013. She has obtained an extensive, high quality Pilates training with Pilates International & the Australian Pilates Method Alliance. She is an APMA Level 3 Professional Pilates Practitioner and regularly attends a variety of workshops to kept up to date with new & relevant information. She gets excited on observing improvement in her client’s’ bodies, movements & quality of life.
According to Joanna “Pilates has so many benefits and offers a variety of exercises both with and without equipment which can be used for people of all ages for general core strengthening and stability, postural correction, mobility, efficient movement, rehabilitation, sports conditioning and more.”
She further adds, women should focus on the use of breath while engaging the muscles of the pelvic floor along with the deep transverse abdominus (TA) and deep back muscles (multifidus) to make the pelvis and spine more stable for ‘core’ activation to help flatten the tummy.
General Guidelines:
- A neutral pelvis is not arched or tucked hip bone and pubic bone level. A neutral spine has it’s natural curve.
- BREATHE! In through the nose and out through the mouth, breathing into sides & back of lower ribcage, feeling the spine elongating with each breath in.
- On the exhale, draw up the muscles of the pelvic floor and ‘zip’ the deep lower abdominals in and up from the pubic bone and up between the hip bones while closing the ribs and lowing the chest to soften.
- Keep movements controlled and fluid, not jerky or stiff. Try to keep movements flowing with the breath.
- Aim for shoulder stability, gently sliding the shoulder blades down onto the back of the ribs.
- Avoid locking elbows or knees.
- Work for elongation, especially through the spine where you should always feel length from the crown of the head to the end of the tailbone
Basic Pilates exercises:
Toe Taps
- Lie on back, spine and pelvis neutral. Inhale to lift one knee above the hip, Exhale to engage the pelvic floor and TA and lift the second leg so your legs are now in a 90oposition like a table top.
- Exhale, hinging one leg at the hip to tap toes towards the floor (Only lowering as far as you can keep abdominals zipped in and pelvis and spine neutral.) Inhale, returning, keeping spine lengthened.
Abdominal Curl Ups
- Start with your spine and pelvis in a neutral position. Feet can be on the floor or in a tabletop position.
- Inhale to prepare and lengthen your spine. Exhale and let your ribs draw in and down as you curl up towards your pelvis (don’t pull on your head ) Maintain a neutral pelvis (tailbone still on the floor) and don’t push your belly out.
- Inhale to hold and exhale to lower with control.
- Repeat 5-10 times.
“Doing Pilates exercises correctly is important for maximum benefit and to avoid injury so seeking a class with a qualified instructor is highly recommended.” adds Joanna.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.