The concept of lengthening and strengthening muscles was initiated by Joseph Pilates, who died in 1967.   He based this technique on extremely sound principles.  He devised his unique conditioning program after looking at various forms of yoga,ballet and martial arts.  The method lengthens muscles while strengthening them, stabilizing the lumbar spine and pelvis along with controlled breathing, facilitates deep abdominal contraction.  All energy for the Pilates exercises flows outward to the extremities.


The core muscles are a large group of muscles in our center, encompassing the abdomen, lower back, hips and buttocks.  These muscles stabilize the spine,pelvis and shoulders and provide a solid foundation for movement  in the extremities.  These muscles help control movements,transfer energy, shift body weight  and move in any direction.A strong core distributes the stresses of weight bearing and protects the back. .Stabilizing the Core MusclesAbdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core.  In fact, it is weak and unbalanced core muscles that are linked to low back pain.  Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.Core Muscles Improve BalanceBecause the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulders, they allow the transfer of powerful movements of the arms and legs.  All powerful movement originates from the center of the body out, not from the limbs alone. Before any powerful rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the more powerful the extremities can connect.Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness – that is fitness that is essential to both daily living and regular activities.

CONTROL YOUR CORE….The Keystone to a Better Lifestyle!!!!To initiate core stabilization:

 Sitting in a chair: Push the low back against the back of the chair.Inhale to prepare. Blow out and pull the belly button up and back, pushing the back against the chair, (think of pelvis as a bucket, getting it level) 

elongate the spine ,pull head back on shoulders and sit up straight. Inhale to relax and repeat. 


Standing Up:

1.Inhale to prepare

2. Stand up straight keep the head on the shoulders, not the chest.

3. Blow out forcefully, like blowing out a candle at the same time pull the  pubic bone to the ribs and drive the belly button inward towards the spine, 

4.pause and breath in slowly.

5.  Repeat every 5 seconds

6.Visualize your pelvis is a bucket of water, pull up on the bucket and keep it level.

7..Repeat through out the day with daily activities including recreational.

8  As the core muscles become stronger less effort is required to “keep your bucket level

   JOSEPH PILATES  came to the US in 1926, set up a studio in New York. He believed in the power of our minds to control our bodies. He died in 1967.Many exercise regimes frequently fail because they are based on isolating muscles and working each area of the body individually, rather than treating the body as an integrated whole.

The poor physical condition many of us are in today comes from the imbalance of engaging in complicated, inefficient exercises that isolate certain body parts while neglecting others.


A tree needs a strong trunk or core, to survive “bad weather”.So does the body need a strong core to survive “bad weather”.All energy for the pilates exercises initiates from the core/powerhouse and flows outward to the extremities.Pilates believed that in order to achieve happiness, it was imperative to master your own body



Incorporate the Pilates Posture into your daily activities including recreational Activities.  Attempt to maintain your  “bucket  in a level position”.