About

Hanneke's love for movement started many years ago at the ballet barre. After graduating with a Bachelors of Commerce at the University of Stellenbosch in South Africa and a career as a Money Broker in London and New York, Hanneke decided to follow her true passion and became an Internationally Certified STOTT Pilates Instructor. Hanneke is a passionate teacher, dedicated to motivating and helping her students achieve their own fitness goals.

» Meet Hanneke Antonelli
» Save Author as Favorite
» See all Pilates with Hanneke's Posts

Recent Posts

» Pilates to Get You Energized & Ready for Your Day
» Pilates: Challenge Your Arms, Abs and Booty
» Burn Off Calories and Build SUPER Abs with Pilates
» Pilates at Your Desk!
» Off to Try Your First Pilates Class? Read This!

Archive

» December 2011
» November 2011
» October 2011
» September 2011
» August 2011
» July 2011

Pilates with Hanneke Blog

 
by Hanneke Antonelli, Pilates Expert

 
Subscribe to this feed

"Zip your abs...", "pull in and up...." - you hear these phrases in almost every Pilates class you walk into, but what does it mean?

I have many clients that come to me after class very confused about these cues. Are you one of them? Then read on.

First off - why the cue? In Pilates we put a lot of focus on the abdominal muscle: transverse abdominis. The reason behind this is due to the fact that the transverse abdominis compresses the abdomen and stabilizes your lumbo-pelvic (the area around your pelvis and lower back) area and by doing this you protect your lower back and move more efficiently.


As you can see from the picture your transverse abdominis is your deepest of the 4 layers of abdominals (your rectus, the six pack muscle, is the most superficial muscle. Next is your external obliques, then your internal obliques, followed by your transverse)
The transverse muscle wraps around you like a corset.

To activate this muscle we need to exhale strongly - hence the emphasis in Pilates to always breathe in through the nose and out through pursed lips. By breathing in this manner you help activate your transverse and thus help to stabilize your lumbo-pelvic area.

So how do you know you're engaging that deep, deep transverse?

Here's how you can feel it:

Lie on your back, hands by your sides, knees bent and feet flat on the floor. Start breathing in through your nose and then out through your mouth. Repeat a couple of times to just get the hang of it.

Now continue the breathing and start to focus more on what you're feeling in your abdominal area. Feel how when you exhale through your mouth and really empty out, your abs start to feel as if they're literally pulling in around your waste. Try to keep your abs in as you take your next inhalation, send your breath to your upper back and arm pits and on the next exhale feel an even deeper wrapping of your abs. Continue a couple of breaths and then try an exercise that's fairly basic like the ab prep: see video.

While you're doing the video try to keep the wrapping feel of the abdominals, engaging them during inhalation & exhalation.

In your next class try to focus even more on your breathing and your abdominal muscles working in this specific manner and you're bound to see a big improvement in your form and your ability to do exercises!

For more Pilates tips, videos and events join me on facebook or visit my website.

All the best with your practice and remember to "Zip It!"





@ 4:30pm ET on September 7, 2017
Here you told about "Understanding Pilates Terms" which is whole interesting discussion. I really love the discussion because it's very valuable for me. I would like to say great thnaks for it. However, I need Legit writing srvice 123Helpme Review but keep sharing such amazing approach and hope other must discuss this topic.

Post a Comment
  
ADVERTISEMENT

Hot Topics

diet, weight loss, fitness, motivation, abs, restaurants, health, calories, stress, challenge, gyms, support, goals, points, exercise, metabolism, food, recipe

Most Popular Blogs

» Longer, Leaner Thighs: 5 Best Exercises
» 4 Creative Ways to Drink More Water!
» Best Vitamins Dieters Not Getting
» The Dangerous Escape Food Provides
» Janel Hits The Farmers Market

Highest Rated Blogs

» The 3 Most Common Fitness Pitfalls
» 4 Ways to Avoid Early Symptoms of Heart Disease
» 4 Reasons Why Your Diet Keeps Failing You
» 6 Amazing Health Benefits of Calcium
» 4 Healthcare Ideas for Professionals & Patients



Sign up for our free diet newsletter
We respect your privacy. We will never share your email address with a 3rd party for any reason.