Set Up / Preparation phase

This phase of a Pilates session is made up of set up and mobility and balance exercises. To start you off below I have detailed the standing set up that you should follow prior to beginning any Pilates workout. Also remember these Pilates fundamentals throughout your Pilates training, when you get into the start position as well as during your Pilates practice:

Balance and Posture check

  • Stand with tall posture, feet hip width apart, knees off lock. Gently rock forwards and back between the balls and heels of feet.
  • Imagine you have a piece of elastic on the top of your head pulling you  to    the ceiling!
  • Imagine a triangle between base of big toe, little toe and heel, evenly balanced weight over both feet!
  • Arms by sides, width across the collar bones.
  • Lengthen the neck, lifting ears away from shoulders.
  • Imagine the wall behind you and your head coming back to touch it!


Shoulder Stabilisation

  • Raise shoulders up towards ears then back and down repeat x 5.
  • Imagine jeans pockets to sit your shoulder blades into on your back!
  • Imagine a soft 'v' shape that the muscles make down to the middle of your waist!


Neutral spine alignment

  • With fingers on hip bones slowly rock pelvis forward & back.
  • Imagine the pelvis is a bowl of water pouring out to toes then to heels!
  • Decrease movement to end with a level pevis in a comfortable mid-point.
  • Aim to maintain this position throughout the class to improve posture & avoid injury.


TVA engagement

  • Maintain neutral; alignment of pelvis and overall good posture and engage TVA muscle to 30%.
  • Draw belly button in towards spine 100%/maximum contraction, release to 50% then release again to approx' 30%.
  • Imagine tightening a belt to the 10th notch, release to 5th notch then wear the belt at the 3rd notch.
  • This contraction is also known as 'hollowing'!
  • Aim to maintain this position throughout the class to strengthen the core muscles & decrease the risk of injury.


Pelvic floor engagement

  • Draw up the PF muscles between the front and back passages to 100%/maximum contraction.
  • Imagine an elevator rising up inside you to the 10th floor, lower this down to the 5th floor and then further down to the 3rd floor!
  • This contraction is also known as 'zipping up'!
  • Aim to maintain this 30% contraction throughout the class.


Lateral thoracic breathing

  • Place hands on lower ribs finger tips touching beneath your sternum/breast bone.
  • Inhale through nose feeling the rib cage expand, the intercostal muscles contract causing the rib cage to expand and the fingers will move apart from each other.
  • Exhale through mouth and notice the fingertips return together as the lungs deflate and the intercostal muscles relax.
  • The shoulders should remain relaxed throughout.
  • Imagine your lungs are balloons fully inflating to the lowest ribs and then fully emptying!