Movements Afoot’s Blog

by Lesley Powell

PILATES PRINCIPLES
The coordination of the stability of the torso with the movement of the legs and/or arms is essential for good function.  This is deep core work. Stability is a dynamic coordination of the muscles of the torso and entire body depending what the movement is.  It is not a static position, but changing as we move in space.

We first need to learn how to apply core stability to simple movements before more complex movements.  These are building blocks of foundations for larger, more complex movements.

The thigh lift (Bartenieff Fundamental(tm)) is the precursor to more difficult abdominal exercises as well as a component of our walking. One must stabilize the pelvis to connect to the correct mobility of the femur.  The psoas alone will flex the hip.  Without the counterbalance of the abdominals, the pelvis is pulled to an anterior tilt.   Remember stabilization is about finding quietness in the spine with length as you mobilize the legs. This should be the major underlying principle of all abdominal exercises.  To challenge the abdominals more, one can extend and/or lower the legs away from the torso.  This is the single leg stretch, the hundred, etc.

THIGH LIFT

Hollowing the Abdominal

Purpose
To learn how to stabilize the pelvis as you lift a leg.   This principle is important in all Pilates mat exercises with the use of the legs.  The engagement of the core is essential in stability of the pelvis through the deep abdominals.

To start

1. Lie on the back with parallel legs bent and feet on the floor. The spine is in neutral.  Place the hands on the femoral folds.  This is where the hinge of the thigh and the hip
2. Inhale and feel the width of the sacrum and back ribcage.
3. Exhale and hollow.

The movement

Thigh Lift

1. Inhale and breathe wide into the back body.
2. Exhale to deflate the abdominals in and lift the bent right leg.  The hands are feeling the softening of the femoral fold.
3. Inhale and lower the right thigh back to its original position.
4. Exhale with a hollow and lift the bent left thigh up to 90 degrees.  The pelvis should remain in neutral.
5. Repeat 3 more sets

Observation
Was the pelvis quiet during the thigh lift?  Did the hollow deepen as you lifted the leg?  Or did the belly bulge out? If the back muscles engaged, you must learn to deepen the hollow and maintain it before and during the leg lift.

Double leg.

1. Inhale and feel the width and depth of the back body.
2. Exhale; hollow and do a right thigh lift
3. Inhale and hold the position
4. Exhale, hollow and lift the left bent leg next to the right thigh
5. Inhale without losing the hollow and lower the right leg down
6. Exhale and lower the left leg
7. Inhale and deepen the length and width of the spine
8. Repeat again starting with the left leg

Observation
Were you able to maintain the hollow throughout the movement?  Did your pelvis remain quiet?