When it comes to burning fat, people often automatically think of cardio activity, such as running or an indoor cycling class. However, according to the American College of Sports Medicine, strength training using weights and resistance bands is an integral part of fat burning. Lifting weights increases your lean muscle mass and enables you to burn calories more efficiently. Although a single session of lifting weights may not directly use your fat cells for fuel, the overall effect of strength training combined with aerobic activity can result in less body fat and more weight loss. Consult your doctor before starting any training regimen.

METABOLISM

Lifting weights helps burn fat by raising your metabolism. When you strength train, you build more muscle and increase your muscle-to-body fat ratio, which is like adding fuel into the fat-burning furnace. The more lean muscle, the more efficient your body is at burning calories. In fact, lifting weights can help you burn more calories as you rest. After a session of weightlifting, you may continue to burn calories for a longer period than you would after a cardio session of equal duration.

WEIGHT MANAGEMENT

Adding strength training to your weekly workout routine, either by lifting weights or using resistance methods, can help you burn fat and keep weight off, according to MayoClinic.com. Depending on your weight and height, you can expect to burn about 10 calories per minute lifting weights. The added bonus: With every 3 lbs. muscle you gain, you burn approximately 120 extra calories a day.

PROGRAM PROTOCOL

The American College of Sports Medicine recommends including strength-training exercises at least twice per week, with a minimum of 48 hours of rest between workouts. Train each muscle group at least twice per week, utilizing a combination of free weights and machines for variety and effectiveness. For optimum fat-burning results, focus on eight to 12 repetitions per exercise.

EXECUTION

If you’re starting a weightlifting routine, have at least one session with a fitness expert or personal trainer. In general, start with weights that allow your to complete eight to 12 repetitions, with the last two reps being difficult to complete to obtain muscle fatigue. Breathe normally as you execute each movement through the full range of motion. Don’t hold your breath. Keep the movement slow and controlled. Try lifting the weight to a count of two and lowering it to a count of three or four.

ADDITIONAL BENEFITS

Weightlifting has many additional health benefits beyond fat burning and body sculpting.MayoClinic.com recommends a regular program of strength training for reducing signs and symptoms of diabetes, obesity, osteoporosis, arthritis and many other chronic conditions. Building stronger muscles can also help protect you injury, increase your balance and enhance your stamina.

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REFERENCES

• MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
• American Council on Exercise: So You Want to Spot Reduce
• American College of Sports Medicine: Strength Training for Women
• American Council on Exercise: Strength Training 101

Claire Jeppson, PPI & PTA

As we enter a new year, we set goals and make resolutions for  ourselves. January-March is an excellent time to work on improving symmetry for your golf game. Get yourself ready for Spring golf! Here is a great article I found for the golf enthusiast!!

Better Golf (and Less Injuries) with a Balanced Body

By Ada Wells, MPT As seen in the Fall 2009 Balanced Body Pilates COREterly

As Pilates instructors, we possess a unique set of tools that can help golfers decrease their chances of injury and improve sports performance. To have a successful golfing experience, the individual must not only possess the proper skills to know how to properly swing a club, but they must also possess the range of motion, strength, and neuromuscular control to allow their body to actually execute the swing.  While it is helpful to understand the complex biomechanics of the golf swing motion, focusing on just a few key critical areas will help most golfers.

Why golf is so difficult and why all the injuries?

Having a consistent golf swing with good form is a difficult task because of the complexity of its biomechanics. Without going into too much detail, there are a few aspects of the golf swing that are helpful to understand. First, the spine is subject to a very rapid and complex loading pattern. In less than 1.5 seconds, the spine and extremities are taken to their end ranges of motion, making the extensibility of soft tissues dictate the path of the swing. Lacking flexibility in the mid-back and hips may cause the lumbar spine to bend and rotate in ways that increase spinal stress. The golf swing also involves a combination of non-functional movement patterns and rotational movements around multiple axes. Since these are not typical motions, i.e. the head moves opposite the body through most of the swing, there are different neuromuscular firing patterns that must occur. Individuals may be prone to upper body injuries if they don’t possess the strength to control their flexibility in these atypical positions. Regardless of age, gender, or experience, muscle strength and flexibility imbalances can impair one’s ability to play effectively, especially when combined with poor instruction or form.

Critical Areas:

Many swing faults and injuries are the result of lacking range of motion or motor control in a few key areas. Below are some suggestions that are helpful when working with your golf client.

Spine Range of Motion and Control:   Optimal spinal mobility at all levels is critical since limitations at one area will increase compressional forces on another. This is particularly important during the end ranges of the swing when control of thoracic extension and rotation need to be maximal. The pelvis should also stay relatively neutral throughout the swing to allow the body to rotate around a neutral spine axis. Note that the pelvis stays neutral despite changes in hip position and its directional orientation throughout the swing.

The Pilates Arc® is a wonderful tool for golfers, since they can stretch the spine and work on core control in a variety of spinal orientations. Mat exercises such as the mermaid and saw are helpful for encouraging spinal rotation and pelvic control, whereas the swan and swimming are helpful in working with spine control in extension.

Pilates for Fibromyalgia

By Gabrielle Shirer As originally seen in the Fall 2006 edition of the Pilates Coreterly

According to the National Fibromyalgia Association, Fibromyalgia Syndrome (FMS) is an increasingly recognized chronic pain illness characterized by widespread musculoskeletal aches, pain and stiffness, soft tissue tenderness, general fatigue and sleep disturbances. While the cause and etiology of FMS is unknown, FMS affects 6-12 million people in the United States: more commonly women at a ratio of 9:1 and between the ages of 25 and 50 years old.

Obtaining a true diagnosis of Fibromyalgia is difficult since no objective diagnostic tests currently exist. The American College of Rheumatology established a tender point palpation diagnostic criteria in 1990. The presence of pain occurring in 11 out of 18 tender point sites and present for at least 3 months is required for diagnosis.

Common symptoms of FMS include:

• Sleep disturbances
• Morning stiffness
• Headaches
• Irritable bowel syndrome
• Painful menstrual periods
• Numbness or tingling of the extremities
• Restless legs syndrome
• Temperature sensitivity
• Cognitive and memory problems (sometimes referred to as ‘fibro fog’)

Traditionally, physical therapy has been shown to be helpful with the treatment of FMS and is best used with interdisciplinary therapeutic applications. The goal of physical therapy with FMS is education of the syndrome with instruction on limits and management. Exercises are important to maintain and improve function and assist in managing pain, therefore it is crucial to establish an independent home exercise program. Muscle energy techniques (MET) have been shown to be highly effective. In a research study completed by Mary Silva, MET showed a noted 50% or more decrease in pain levels in 60% of patients, a decrease in the medications required, and improvements in quality of life. MET includes gentle stretching of the musculature with gentle contraction of that muscle. From this we can conclude that Pilates, based on its principles, can be very helpful in treating this population.

Important considerations when working with this type of population include compliance of the client, any co-morbid conditions, medications the client is taking or any other psychological components that may exist. Poor posture and a sedentary lifestyle have been reported to be great perpetuators of trigger points.

Additionally, the presence of “fibro fog” can have a significant impact on the client’s success with any home programming designed for them. It is imperative to write down all home exercise instructions and include as many descriptions and pictures as possible.

Individuals suffering from Fibromyalgia tend to fear that any exercise is going to make their pain worse. However, current research on Fibromyalgia and exercise shows that low impact aerobic exercise (if performed correctly) can be done without increasing pain. For some clients it can be effective in actually increasing their current pain threshold. A review study of aerobic exercise suggests beginning with short stints (3-5 minutes, 3 times a week) and progress over time to at least 30 minutes, 4 times a week. As with any component of an exercise program designed for this group, gradual progression is key.

Few studies exist that have examined the effects of strengthening with the Fibromyalgia patient, but there are studies which have shown an improvement in strength, but not necessarily of a decrease in symptoms. Over the years, we have had clients report an improvement in their overall sense of well-being, which they claim improves their ability to manage the aspects of this syndrome. Improvements in posture due to the nature of the Pilates work were also widely reported.

There are many reasons why using Pilates is effective for conditioning or rehabilitation of a client with Fibromyalgia. ilates is a low impact program that focuses not only on core strength and stability, but the use of breathing and breath work. Breathing oxygenates blood and increases circulation to all regions of the body. With recent studies showing that breathing while incorporated during exercise can increase relaxation of muscles and thus avoid undue tension, the use of Pilates is a “no brainer”.

A strong tendency for those suffering from Fibromyalgia is to “disconnect” from their body. Pilates’ emphasis on the connection of the mind to the body, can also be a huge benefit. Clients’ ability to participate in an exercise program from which there is no exacerbation of symptoms can greatly improve their sense of well being. From a musculoskeletal standpoint, it also allows for the improvement in articular mobility of the spine in a very gentle and supported environment.

Hypermobility has been reported to be an additional factor affecting clients with Fibromyalgia. There is a greater tendency for the muscles to rotate, causing imbalances and trigger points. (Travell and Simmons 1983)

Key areas of focus for this type of program design are primarily endurance, posture and managing fatigue. One strategy for optimizing the exercise experience for the client is timing their sessions earlier in the day. By starting the day with an oxygenating breathing-focused routine, the onset of fatigue can be pushed back in some cases.

Another very important consideration for this type of program design is to keep repetitions to a minimum. Unlike traditional stabilization programs, the issue of muscle endurance is paramount for success. The muscles must be comfortable during all phases of any exercise, contraction and relaxation. This could mean that the speed of movement is cut in half for many of the Pilates exercises. It is important however, not to strain the structures by having the client move too slowly. A comprehensively trained Pilates instructor with 2-3 years of experience is strongly recommended as this disorder is multifaceted.

Aerobic Pilates and the Jumpboard

By Barbara Wintroub As seen in the Spring 2006 Balanced Body Pilates COREterly

Have you considered incorporating cardio into your Pilates routine?

My experience is that 90% of my clients would love to add cardio during their Pilates session. Recently I developed a cardio workout using the jumpboard called “Aerobic Pilates”. Whether you are working with athletes, patients recovering from an injury, or you just want to spice up your Pilates programming, Aerobic Pilates will provide results.

Let me be clear: Aerobic Pilates is not the “speeding up” of Pilates exercises

It is a choreographed cardio routine on the jumpboard. The workout uses the principles of Plyometrics, developed for athletes in the Soviet Union in the 1970s. Using the jumpboard, Plyometrics builds speed and power through activation of the fast twitch muscle fibers in the quadriceps. So, athletes like basketball players or volleyball players greatly benefit from this exercise.

In a rehabilitation setting

The jumpboard can be used for those with a variety of ailments, like osteoporosis, as this work-out is good for bone building. Clients with any type of knee and ankle issues will see tremendous improvement while working with the jumpboard, because the non-gravitational nature of jumping in the supine position means that less stress is placed on the joints. Not only is postural supervision easier; it is also easier for the client to maintain correct alignment in the supine position than during upright jumping.

For your regular clients

Aerobic Pilates can challenge the core, elevate the heart rate and train coordination. Other benefits include burning more calories, working the core in a different setting, and strengthening your muscles. In our practice, we experience great results by adding the cardio section for stress reduction and endurance training, since many of our clients simply do not enjoy the treadmill or other aerobic equipment.

Incorporating 15 to 20 minutes of jumpboard is a fun activity for them and the convenience factor from an instruction standpoint is very high, since you can teach two routines for each exercise. For example, you can teach a single foot pattern for a specific exercise or you can choreograph an entire jumpboard routine.

Basic exercises on the jumpboard include double leg and single leg jumping, running in place, jumping jacks and prancing. Music can be added for extra fun. Balance and coordination are also challenged while using the jumpboard.

 For group exercise classes

Skilates: The Core of Ski Conditioning and Injury Prevention

By Samantha Schoeneman, PT, CPI As seen in the Fall 2007 Balanced Body Pilates COREterly

Our physical therapy clinic – Alpine Physical Therapy – is housed in a health and fitness center in western Montana. As you can probably guess ski season is a big deal in these parts. And each year as the snow begins to fall folks start to kick up the workouts in preparation for the upcoming season. It is about this time that I notice a lot of people performing typical plyometric and power lifting exercises at the club. These exercises can increase speed on the slopes but usually the form is faulted, and injuries and compensations are observed.

As an avid skier myself, I felt it would be important to educate and instruct the skiers in the area on proper core stabilization (recruitment of the transverse abdominus), the importance of stability of pelvis/neutral spine with dynamic activities  – whether training in the gym or skiing in deep powder – and on key muscles in skiers that tend to get tight, improperly used, or overused due to other muscle imbalances.

So, along with Certified PSIA Ski Instructor and clinician Dudley Improta, we began Skilates – a ski conditioning and injury prevention class using Pilates-based ski/snowboard specific exercises and apparatus.  Both the exercises and instruction within the class focus on principles of ski and snowboarding form, technique, and demands, as well as providing important muscle coordination and strengthening to prevent compensations and injuries.

Skiers and Knee Injuires

Skiers run the risk of many different injuries. In particular the knees, where I’ve seen a lot of tears of the anterior crutiate ligament (ACL), medial collateral ligament (MCL), and the meniscus.  Pilates helps skiers really focus on a dynamic and full range of motion and the strengthening of the hamstrings, which can help balance overused quads as well as serve as back up support for the ACL.  Exercises that emphasize the adductors can help a skier’s recovery from catching an edge or keeping the skis under the center of the body, thus reducing the stress on passive structures such as the MCL.

In addition, closed chain exercises (where the foot is in contact with bar/strap/board/floor) can help simulate proper muscle recruitment and timing as well as provide functional applicable movements for skiing.  Using specific exercises to focus on VMO (vastas medialis oblique of the quadriceps) and glute medius are important for proper patella (knee cap) tracking and stability of the knee and hip joints.

Skiers and Lower Back Injuries

Another area I see injured or overused a lot in skiing is the lower back. Injuries here often occur from form fatigue and poor core stabilization.  Often the hip or lower extremity moves and then the pelvis and lumbar spine follow, increasing the stress on the spine as well as causing unnecessary muscle imbalances, compensations, and ultimately injuries.  This increased motion of the trunk requires increased energy as efficiency of movement is lost, speed of fatigue is gained.  In the Skilates class I help teach individuals to gain control of trunk stability to maximize extremity mobility and effeciency, which is taught by proper abdominal recruitment.

Case Study

Read more: http://www.livestrong.com/article/201009-the-hamstring-pilates/#ixzz2C3ffGDF4

Top 5 Myths About Pilates

By Marguerite Ogle, About.com Guide

Updated September 14, 2012

The increasing popularity of Pilates is a wonderful thing, but like the game Telephone where the meaning of a phrase gets distorted as it is passed along, as word spreads about Pilates, so have some ideas about it that aren’t serving anybody. Here a few of the myths about Pilates that can send Pilates folks into mild hysteria, if not full on conniptions.

Myth 1. Pilates is a derivative of yoga.

Ah, this one is causing a gnashing of teeth for both Pilates and yoga practitioners, especially teachers who have students come in thinking that yoga and Pilates are interchangeable. Pilates is not a derivative of yoga. While Joseph Pilates studied many fitness and body/mind disciplines, and may have been exposed to yoga, there is actually no historical evidence that he studied yoga seriously. While Pilates and yoga are very complimentary practices, they are also very different.

Myth 2. Pilates is just a quick fix for flabby abs.

Well, the truth in this one is that Pilates is a fix for flabby abs. Pilates is well-known for flattening tummys. The reason is that Pilates does focus on working from the core, especially the deeper abdominal muscles. Toning the abdominal and pelvic floor muscles provides stability and freedom of motion throughout the body. This is also one of the reasons that Pilates has been so successful for people who have back pain.

However, Pilates does not stop at abdominal work at all. Structural integration, and learning to create a flexible, strong body that can move freely and efficiently are important goals of Pilates fitness. To this end, Pilates works all body parts in a very balanced way, not just the abs..

The Pilates method is also a practice of mind/body fitness. Developing a body that works as a harmonious whole requires much more than a calisthenic or spot reduction approach to fitness. The Pilates principles – control, centering, concentration, breath, flow, and precision all support an integrative mind/body experience through Pilates exercise.

Myth 3. Pilates is easy, for wimps.

Hold it while I count to 10, do my breathing exercises, and visualize peace! I’ve been hearing this easy Pilates rumor around lately and it just about sends me into orbit.

I think the idea that Pilates is easy comes from a few places. First, Pilates is very adaptable. It can be easy or very hard, depending on the needs of the individual. The ability to modify exercises for different populations is actually one of the greatest strengths of Pilates. Second, the soaring popularity of Pilates has meant that there are many beginner Pilates classes in practically every gym and studio around the country. This is a good thing, but it also means that people are not necessarily exposed to the intermediate and advanced levels of Pilates. Third, Pilates exercises are often done slowly. There is an emphasis on awareness and control that can make an exercise look easy to the casual observer.

I can think of other reasons that Pilates might seem to be easy. It is a popular form of exercise for pregnant women, it is used in rehabilitation, and people of all ages and sizes can do Pilates. Nevertheless, I assure you that the Pilates method presents ongoing challenges for even the fittest athletes (with whom Pilates is also very popular).

Myth 4. Pilates is mostly for women

Pilates has never been “just for women” and its benefits are certainly not gender biased. After all, Pilates was developed by a man, Joseph Pilates, who is said to have been a rather macho man at that. Joe was a gymnast, a boxer, and a military trainer in his early years, and pictures of Pilates even into his eighties, reveal a very strong, fit physique. Men have always played an important role in maintaining the Pilates work and shaping its evolution. Teachers like Ron Fletcher, who studied directly with Joseph Pilates, and Rael Isakowitz are among the most visible today.

It is true that Pilates is very popular with women, but there is nothing about Pilates that makes it more for women than for men. The adaptability of the Pilates method to different levels of fitness and body types has made Pilates an accessible and effective fitness choice for women. Also, Pilates has attracted a large number of dancers, especially women, and many of them have chosen Pilates as a next career. More women teachers has made Pilates more attractive to women students. Both of these factors may have contributed to a somewhat feminized perception of Pilates. Fortunately, now that the Pilates method is becoming so well accepted in fitness, more men are showing up in studios and training programs.

Myth 5. Anyone can teach Pilates with a little book and DVD study, or a short workshop.

There is an unfortunate truth in this. Pilates instruction is not regulated at the moment and anybody who wants to can claim to be teaching Pilates. But that’s as far as it goes. Pilates is a sophisticated method of exercise and a qualified instructor will have had a lot of education and apprentice experience.

The certification to teach Pilates mat exercises is often just a weekend course, but this should be preceded by extensive time spent as a student. Full Pilates certification is much more extensive, requiring the study of anatomy, special populations, teaching skills, and all of the Pilates equipment and mat exercises. Most Pilates instructors have good training, but since the industry is not regulated it is up to the consumer to ask questions and be a discerning student, and the responsibility of prospective instructors to be sure that they have adequate education before teaching a class.

As we know this time of year can get hairy. However it’s also the time of year that we have more temptations and can put on a few extra pounds! So at Pilates Institute we are going to have some extra holiday fun, with 2 Challenges!

1. For every visit you attend you get to drop your name in a bucket! At the end of November, December & January I will draw a lucky winner for some amazing prizes!

2. Last week kicked off the Hanging Back Holiday Challenge. This challenge is designed to challenge you individually as well as a studio. We will have 2 winners in this category. The  client who is most improved and the client who has the highest number of pull-ups in plank within the studio. The bar was set high at 27 last week! So keep up the good work and you will be amazed at what you can achieve!

Overall remember to stay consistent! As consistency will make for a far more happy & healthier you in February!

Sunday October 28th, Pilates Institute took strides in the 12th Annual Making Strides Against Breast Cancer Walk. Over $150,000.00 was raised.

Each year the Lincoln event continues to grow. It is amazing watching the thousands of people show their love and support for breast cancer awareness and research.

Restoring the Floor While Integrating the Core

Monday, February 12, 2007 at 02:36PM
Jessica Cassity in Special Populations, Teaching Strategies

6 Essential Moves for Postpartum Health
Dawn-Marie Ickes, MPT, is a partner in the Los Angeles studio Core Conditioning, which offers Pilates, Gyrotonic and physical therapy at Burbank and Studio City locations. Ickes has lectured nationally on Pilates and is on the Board of Directors of the Pilates Method Alliance. She is often noted for her work with pregnant women and new mothers. Here, Ickes shares her approach to training women who have recently given birth.

By Dawn-Marie Ickes
Many women will spend hours each week exercising their legs and abdominal muscles in an effort to “get their pre-pregnancy body back.” The most crucial component of ANY sort of exercise in this immediate postpartum period is restoring the normal function of the pelvic floor muscles and integrating the core muscles. Women are very adept at identifying the changes in sensation and strength in their abdominal muscles following birth, yet few are able to tell or even consider how their pelvic floor and other core muscles have been affected by 9 months of pregnancy and a delivery.

One of the most important sets of muscles which is commonly overlooked and ignored is the pelvic floor. They form a sling or hammock across the opening of the pelvis and are responsible for completing the lower portion of your core while keeping all of the pelvic organs (bladder, uterus, and rectum) in place and functioning correctly. Women with weak or damaged pelvic floors may experience back pain, symptoms of pelvic pressure or pain. It is important to discuss any symptoms you may be having with your doctor and don’t wait for them to “just go away.”

Returning to exercise after the birth of your baby should be a gradual process. Your doctor may start you out with simple exercises for the first week or two, such as Kegel exercises and short, slow walks. Depending on the type of delivery you may have additional limitations so it is best to check with your doctor before beginning this or any other exercise program within the first 6-8 weeks following birth.

Maintenance of the normal curvatures of the spine is essential for good back health. By preserving the curves, one will minimize stress on the muscles, ligaments, discs and joints of the spine. Muscles which work synergistically to achieve and maintain neutral pelvis are the abdominals, back extensors, hamstrings and hip flexors. By focusing on restoring flexibility, core strength and awareness in these groups, you are ensuring a positive exercise experience.

There are 6 exercises which I find are essential components of any postpartum core conditioning program. These include:

1. Hamstring Stretches
Place one foot on a step or stool no more than 12 inches high. With your hips squared towards your foot, slowly bend forward from your hips keeping your back completely straight while reaching your tailbone out. (Do not round forward or tuck the tailbone under.) Hold for 20-30 seconds then return to your start position and switch legs. Alternate 3 times on each leg.

2. Hip Flexor Stretches
Stand near a wall or chair for support. Using a towel or your hand, lift your ankle up towards your rear. (You should feel a stretch in the front of your thigh) Once you are balanced, check to make sure that your knee is pointing down towards the floor. It should not be in front or behind where your hip socket is. Next, check to be sure that you are drawing your navel up and in and not arching your back too much to reach your foot. Lastly, be sure that your ribs are drawing in and not flaring in the front. Hold for 20-30 seconds then return to your start position and switch legs. Alternate 3 times on each leg.

3. Hip Rotator Stretches
Lie on your back on the floor with both knees bent. Cross one ankle over the opposite knee. Gently bring the knee in toward the chest until your feel a stretch in the hip/buttock region of the top (crossed) leg. Hold for 20-30 seconds then return to your start position and switch legs. Alternate 3 times on each leg.

4. Kegels
Kegel exercises—or small contractions of the muscles at the vaginal wall and opening—should be a priority. They will help to repair and strengthen the pelvic floor and they can also assist with managing common problems associated with an over-stretched pelvic floor such as a prolapsed or sagging uterus, a prolapsed or sagging bladder, and possible urinary stress incontinence (which is an uncontrolled leaking of urine which usually comes with sudden movement, cough or sneeze). If you had an episiotomy, doing this exercise will help increase blood flow to the region, reduce swelling, and speed up the healing process. Kegels may also help with incision sensitivity, constipation and “looseness” of the vagina.

Level 1: Locate the muscles on your pelvic floor by contracting the muscles around your urethra as if trying to hold back the flow of urine. Next, try urinating when your bladder isn’t completely full, stopping and starting the flow of urine several times. Gradually allow a smaller flow of urine to escape each time. Stopping the flow will tighten the pelvic floor while releasing the flow will relax the pelvic floor. Both contraction AND relaxation of the pelvic floor is essential!!

Level 2: Once you get the sense of what contracting the floor feels like, transition to contracting and releasing the pelvic floor muscles while you are doing other activities such as washing dishes, folding laundry and my personal favorite—changing diapers. If you figure that the average baby has their diaper changed 8-12 times per day, you could have all of your exercises done by noon.

Level 3: Now that you have the contraction and relaxation part down, let’s work on endurance. Imagine your pelvic floor is an elevator. Contract the muscles upward from the basement to the first floor, then to the second all the way up to the fifth floor, stopping at each floor and getting tighter as you go higher. Then, release downward, releasing tension as you go down.
Note:  It is best to practice Levels 2 and 3 with your bladder empty.
The ideal number of repetitions is 5-10, practiced 3 times per day. Like any other muscle group, you don’t want to overdo it, so listen to your body.

Potential imbalances between the anterior and posterior pelvic floor muscles during strength and stabilization activities can develop if particular emphasis is not placed on the proper use of these group following pregnancy. Be sure to monitor excessive activation of the posterior muscles, including the posterior pelvic floor (near the rectum), piriformis, gluteals and external rotators. You will sense this is your feel like you are gripping your bottom each time you try to do a Kegel or abdominal exercise.

5. Isometric Transverse Abdominus Activation
An Isometric contraction of the transverse abdominus muscle is similar to the feeling of pulling the navel in and up at your waistline, as if trying to zip a tight pair of jeans. If you are correctly using your transverse abdominal muscles you should feel it wrap around toward your back as you engage. You can feel the TA muscle contract the most in the lower abdominals.

To test: Lie on your back with your knees bent. Place your fingertips on the front of your hip bones, walk them in 1-2 inches, inhale to prepare and as you exhale, draw your navel towards your spine without pressing your low back into the floor. When you contract you should feel the tensing of the TA muscle into your fingertips. If you are unable to sense or feel this contraction try coughing while placing your fingers there to get a sense of what type of tensing you should be feeling.

If you are still unable to feel the TA contract, try getting onto your hands and knees, let your belly relax down towards the floor without sagging into your low back or arching excessively. Inhale to prepare, exhale and draw the navel up towards the spine without moving the spine (no arching or curling). Hold for 5 second as you exhale. Inhale releasing the contraction, then repeat, drawing the navel up and in away from the floor. Repeat this exercise 10 times, then try the original position again lying on your back.

6. Grounding
In Grounding there are 9 steps to remember for correct positioning. Grounding is a fundamental exercise for Pilates and a great way to reconnect to your body.

1.) Lie on your back with your knees bent, the heels approximately 8-10 inches from your buttocks, in neutral pelvis (back is not excessively arched or pressed into the floor) and correct body alignment. Knees are not knocking in or falling outside of where your hip joints lie.
2.) Plant the feet into the mat. Drawing the heels toward the SITS bones, without actually moving them.
3.) Squeeze a ball between the knees.
4.) Draw the pelvic floor up connect to the anterior pelvic floor, then engage the whole floor.
5.) Gently draw the SITS bones together.
6.) Draw the navel to the spine and wrap it around to the back.
7.) Keep the T-point planted.
8.) Draw the scapula downward toward the hips while keeping the ribs connected in the front , don’t flare. Lengthen the neck.
9.) Remember to breathe.
Hold this contraction from the heels to the top of the head for 5-10 seconds, release and repeat 10 times.

Ground Rules for New Moms
Before you begin to work with a new mom, share these goals with her, making sure she understands the approach you will be taking in your instruction, as well as what is expected from her to ensure safe practice.

*Emphasize proper postural alignment with all exercises and stretches
*Resume exercise routine gradually
*Exercise to improve circulation, strength, and body awareness
*Use good body mechanics with ALL activities
*Resume exercise routine gradually
*Avoid inverted exercises until all bleeding has ceased

Keep in mind that there is increased risk of developing adverse compensatory strategies for ALL types movement during the postpartum period. In addition to increased fatigue, the muscular imbalances which normally occur during pregnancy and the demands of new baby care, the body frequently adapts abnormal movement patterns to compensate for the imbalances which are present. If these strategies are not corrected after delivery, they can cause multiple postural and internal organ problems years later.