2. Transversus Abdominals Engagement (The Belt)
The Transversus Abdominals known as the TVA is the band of muscle which runs laterally around your centre supporting your core.
To isolate and engage these deep stabilising muscles, you need to contract the Pelvic floor at the same time as drawing in the belly button towards the back, approximately 40 per cent of total effort. If you try to hold in your belly 100 per cent you will quickly tire and will not be able to breathe properly. 40 per cent is sufficient to maintain through out the class and to be able to breathe comfortably.
3. Pelvis Stability
The aim here is to stabilise the pelvis when moving legs and arms. The correct alignment of the spine with pelvis are important when performing the exercises to ensure safety and stability in the pelvis, which can prevent falls and gives your posture its correct alignment. The key is to keep the hips still and engage your belt to assist the stability.
First of all get into the Pilates set up lying down, check that pelvis is in neutral, place hands on pelvic bones to check for unwanted movement, “belt on”, netural spine, in hale to prepare, exhale and slowly take leg to the side but keep foot on the floor. AIM: to keep hip bones and opposite leg still.
Finding the Belt using the Resistance Band.
Practicing Pelvis Stability using the knee drop exercise.