Pilates Strength Exercises: 5 Moves for Daily Life Power

Principle: control

Pilates is unlike any other training modality when done as it was originally intended. We are strengthening the entire muscular system around its unique range of motion. Always seeking length and control. The entire body, even the tips of the fingers, plays a role in every single exercise, and every principle is at play at all times. This may sound exhausting, but it is what allows us to be fully present, thus mind-body exercise, and retain benefits that give us longevity and power.

What is different about finding strength in Pilates vs other modalities?

In Pilates, we use the body very specifically for stability and mobility. The stability factor is equally, if not more challenging than the movement itself because it requires us to access our entire body’s deep intrinsic muscles to secure neutral alignment of joints against the movement. A clear movement quality develops among those who study the codified work of Pilates. When using the apparatus, such as the reformer, Cadillac, chair, and barrels, we give resistance and assistance to access strength in your fullest range of motion. The springs are meant to act like an extension of your muscles to help facilitate a movement quality of active, energetic, controlled movement.

The result is that the body begins to remember to move with strength and power in daily life.

How does the BASI Block system help build balanced strength?

The BASI Pilates block system is a categorized set of orders of how we file repertoire. This system makes it so that in a comprehensive session, the spine moves in flexion, extension, side bending, rotation am neutral postures along with working the muscle groups of the feet, legs, hips, torso, arms, shoulders, neck, and back.

It’s an amazing way to ensure efficiency in a standard hour-long training session while still allowing creativity and variety. When students are going through the BASI Pilates Comprehensive Teacher Training Program it is so helpful for them to remember the exercises and program lessons as a beginner teacher. I especially find it helpful, even after decades of teaching, to stay on task and not get sidetracked in a session.

Where are the most important places to build strength for daily life?

Around our major joints – in and around our feet, ankles, and knees, around our largest joints of the hips, and our most unstable joint of the shoulder.

Aside from this, paying specific attention to our postural muscles at all times during training carries over greatly to functional life. Our posture encompasses our entire body’s core and sets up the foundation for how all of our joints function. Pilates power should ignite the muscles and postures that we want to carry with us out of the studio.

Here are 5 of my personal favorite power moves that light my fire in a Pilates workout. I chose one exercise on each apparatus to give variety. Stay tuned for part 2 next month, where I will show exercises you can do at home for Pilates power.

1. Cadillac: Footwork

Stability: Pelvis = abdominals and hip extensors. lateral ankles= peroneals, Alignment of feet, knee and hips = hip extensors, adductors and abductors.

Mobility: intrinsic foot muscles, calves, quads, hamstrings, gluteals