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Activates the
abdominal muscles, specifically the deep layer of abdominal
muscle the transverse abdominus
.
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Teaches the
concept of what we call in Pilates “Hollowing” or “Scooping” the
abdominal muscles.
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Teaches
articulation of the spine.
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The Pelvic Curl doesn’t only work
the abdominals, it serves as a tool to teach correct recruitment
of the abdominal muscles however the benefits go further a field
than being isolated to the abdominal muscles as we move through
the flexion of the lumbar spine we then recruit the:”
So it’s what we call a
coupling between the abdominal muscles and the
extensors, the hamstring muscles and in particular and
to a degree the back extensors and arm extensors.
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I personally minimize the
recruitment of the glutinous muscles, particularly the glutinous maximus, which is a somewhat controversial area. I feel and I
have scientific data to back this up. I believe that it can be
counter productive to focus the majority of attention on the
glutinous maximus.”
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Find your
POWERHOUSE
The Metaphysical
or mind work for the pelvic curl
Rael:
“I personal find this exercise a fascinating one I’ve done it
probably over 100,000 times in my lifetime 25 years, I’ve been
doing it almost every day of my life. There is always new info
to be discovered through this exercise.
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The strengthening
of the abdominals, beyond the mobilization of the spine,
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The recruitment
of the hamstrings the mid and upper back extensors the arm
extensors,
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The stretching of
the hip flexors which are all benefits in this exercise,
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The stabilization called for from the
abductors to perform this exercise correctly.
As you can see it becomes a very
intricate exercise it also teaches us the concept of the
Powerhouse. The Powerhouse is used uniquely and specifically in
Pilates to teach the strength and the power coming from the
center of the body. Compare it to
Chi or Ki in the martial arts
or the Chakra in Yoga.
It is the center, the power center of
the body where strength emanates. This exercise (pelvic curl)
is the first step in teaching each person how to use and how to
become acquainted with his powerhouse. I feel that the
powerhouse was also important in Joe Pilates approach and in his
life philosophy. Dr Jason Cheng wrote of the possible
implications to sexuality. I feel that this area (abdominals)
brings us in touch with an area that is clearly important to a
healthy and vibrant sex life. It brings a flow of energy. It
brings circulation. It brings attention to the movement of an
area of the body that is crucial in all aspects of our
well-being.”
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Chris:
“All this from one simple, basic movement?”
Rael:
“All this from that one basic movement, and that’s a good
statement Chris, it’s good that you used “basic” and not
“simple” because I don’t believe there are simple movements I
could probably give a day possibly even a week seminar on that
one exercise because an entire philosophy can grow out of one
exercise and my belief that work does manifest on so many
different levels I know that today people learn these exercises
in a quick fix fashion and very in crash course it becomes quote
un quote just an exercise, and just a basic exercise, and just a
easy exercise and people steer away from that simplicity and
that easy, but as a I said there is no easy there is such
complexity in that movement and being one of the few people in
the world that performs this work on the highest level possible
I can say that I achieve just as much form that basic quote un
quote pelvic curl to the most complex and demanding super
advanced exercises.”
You can spend
hours on an exercise, but you may be falling into a Mindless
Repetition
Chris:
“You see people at the gym at home and even experts on videos
doing a 100, 200 or more sit-ups, crunches or basic abdominal
machine workout. Why is it that 10 to 20, pelvic curls deliver
better result than their 100 to 200?”
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The creator of Pilates, Joseph Pilates.
This
picture was taken when he was 57 years old. |
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Rael:
“That is an excellent point. Joseph Palate spoke of mindless
repetition and I like that term because I do feel that high
repetition becomes mindless.
The reason that you get such profound effect from so few
repetitions (and rarely do we do more than 10) is
because of the high level of precision. You are
recruiting the desired muscles to the maximum, when you
do many repetitions more often than not you’re
compensating and the work and effect on the desired
muscles is non existent or minimal. |
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Contrary, when working with tremendous focus and precision, you
engage that one area, that one muscle 100% consistently. That is
equal to or certainly surpasses the value of 100 repetitions in
my opinion. You don’t have the negative effects 100
repetitions: fatigue, wear and tear on the joints or
compensations. Here you aren’t getting
compensations. Rather you are
getting the pure
concentrated essence of what you’re
trying to achieve.”
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