Joseph Pilates said that it is the Center of Strength of Pilates that originates from the energy for the movements – it is the center of gravity of the body. Find out more about the subject.
PowerHouse, the Center of Force of the Pilates or Power House, is what is most important in the Pilates Method.
For Joseph Pilates, the founder of the modality, the core, that is, the part abdominal was the most important part of the body.
More specifically, the core is the area between the base of your ribcage and the line that goes from one hip to the other, that is, since the muscles that form and support the spine, including the internal organs and posture, forming, thus, a cylinder of stability around the waist.
And it is this cylinder that should be strengthened in the practice of Pilates.
The control of these deep muscles will not only give you a waist and an abdomen more defined as it decreases the incidence of low-back pain and injuries, improves the functioning of the internal organs, improves balance, posture and stabilizing body during daily activities and during physical exercise – in general, improves the quality of life.
THE FOUR MUSCLES OF THE CENTER STRENGTH PILATES
The PowerHouse is comprised of four muscles:
1. THE TRANSVERSE OF THE ABDOMEN
Has the function of stabilising the lumbar vertebrae. It is a muscle that is involuntary, which is connected neurologically to the perineum, and, therefore, its contraction is only possible when the simultaneous contraction of the perineum. Also only comes into action in the forced expiration.
This is the muscle of the pelvic floor, which makes the support visceral, causing a positive pressure. Your actions are directly proportional, that is, the higher the intra-abdominal pressure, the greater the stabilization for the lumbar spine;
It is a muscle as well internal of the column, and which has the function of stabilization. Does lateral flexion of the column, and lateral rotation of the trunk, also being a helper in the extension.
This muscle has the shape of dome: in the inspiration, he surfaces to expansion of the rib cage. As it has insertions on the lumbar vertebrae, it also has the function of stabilization of the column.
THE THREE PRINCIPLES OF THE CENTER STRENGTH PILATES
To establish this concept, Joseph Pilates aimed to identify the coordination of mechanical respiratory of the diaphragm, with the synergy of the abdominal muscles, multifidus and the perineum, and thus stabilize the lumbar spine, with all of the positive side effects that result from that.
Thus, we can consider the existence of three important principles of the Center of Strength of Pilates that must be applied while practicing the sport:
- Alignment – Awareness of body positioning, holding the spine in a neutral position;
- Breath – Coordination between the core and the diaphragm, keeping the ribs lightly downloaded;
- Activation of the core – from The breath and alignment correct, we can activate the core through the maneuver of holding lightly the urinary flow while contracting the perineum, tightening the buttocks to contract the glutes and bringing the navel in to activate the muscle, the transverse abdominal (the deepest layer of abdominal muscles) and activate the multifidus (located along the column to the side of the vertebrae).
The strengthening of the small muscles that make up the Center of Strength of Pilates helps treat and prevent back pain and strengthen the muscles surface, facilitating the strengthening of the abdomen in all ways.
The next time you practice Pilates, keep these aspects in mind.