The abdominal connection in Pilates

Connecting the rectus abdominis, transversus abdominis and obliques improves back health.

These abdominal muscles are key in stabilising the pelvis, elongating the spine and controlling the opening and closing of the chest.

The superficial abdominal muscles;

- Small and large obliques

- The rectus abdominis

The deep abdominal muscles:

- Carré des lombes

- Transverse abdomen

- Contractedrectus abdominis.

Pilates breathing is specific and engages the deep abdominal muscles that are important for good posture, protecting the back and working the stabilising muscles of the pelvis.

In Pilates, the correct way to breathe isthe so-called "thoracic" breath. The aim is to breathe while keeping the abdominal belt contracted, in order to stabilise the torso and pelvis during the exercises. As you breathe in, the lungs fill completely with air and the rib cage opens wider, keeping the belly in at all times.

When you exhale, you empty your lungs by contracting your abdominal belt. This means that breathing is done through the sides of the rib cage. This is why it is also called "ribbed" or "lateral" breathing. The inhalation is through the nose and the exhalation, which takes a little longer, is through the mouth. This type of breathing increases lung capacity, builds deep abdominal muscles, strengthens (and protects) the back and improves posture.

The abdominals are more involved on exhalation, especially the transverse abdominis, which is an extension of the perineum, as if the navel were touching the spine. Breathing is thoracic on inhalation (the ribs rise) and abdominal on exhalation (the ribs fall). This is the abdominal corset. 

"Breathing is the first thing we do when we are born - Our lives depend on breathing - Millions of people have never learned the art of correct breathing! Joseph Pilates