Go back to the to the basics

This is a read on the importance of understanding the fundamental exercises in Pilates and how the BASI Pilates work develops.

BASI (Body Arts and Science International) Pilates is a functional movement. The exercises are there for the body to be supported and stabilized while moving or doing a task that is often similar to movement we do in our daily lives. Pilates exercises create more strength that is functional and flexibility that is also functional as well as a combination of both. With the emphasis on functional movement, the aim is on maintaining the integrity of body alignment while doing the exercises. The correct mechanics or techniques of the movement are rehearsed and constantly polished. This results in helping the correction of imbalances and avoids the reinforcement of current imbalances. Pilates exercises work on neuromuscular re-education to get desirable movement patterns throughout the individual body.

There are 13 fundamental BASI Pilates mat exercises. Each of these exercises works through all the planes and axes and gives us isometric and isotonic movement. This is the foundation of movement patterns that then develops into more complex movement patterns and greater challenges with more demanding stability. Once this mindful movement has been understood so the individual has greater success to achieve the intermediate and advanced Pilates work. It is also important to recognise that what is challenging for one person may be easy for another. Our bodies are different in their shape, form, strengths, imbalances, restrictions, limitations and medical history. What is healthy for one spine may certainly not be healthy for another!

It is for this reason that it is important to understand each and every exercise as well as how they progress. This aids the understanding of the muscle focus, objectives and cues. The muscle focus of an exercise is the primary focus for that exercise, as well as understanding the biomechanics of a movement to ensure good results. The objective refers to the bigger picture of the exercise - what else the exercise achieves through the action. The cues relate to the actual execution of an exercise. We need to identify the muscle focus and the objective to successfully achieve a movement. The cues tell us of the order of events, the steps, the communication that leads to understanding and interpretation. This allows for the foundation of movement to progress through greater challenges.

 It would simply be impossible to go through each and every exercise so let’s take a look at one exercise and how the fundamentals build onto the progressing exercises.

Spine Twist Supine

This is a fundamental exercise that fits into the first 13 BASI Mat exercises.

Muscle Focus: Abdominals.

Objectives: Spinal rotation, pelvic lumbar stabilization, abdominal control with oblique emphasis.

Cues: Keep the shoulders relaxed and scapular on the mat, maintain contact with the lower back and the mat avoiding hyperlordosis.

Corkscrew

This is an intermediate exercise.

Muscle Focus: Abdominals.

Objectives: Abdominal strength, pelvic lumbar stabilization.

Cues: Keep feet together and aligned, initiate the movement from the waist, bend the knees if there is too much strain on the lower back and hip flexors.

Corkscrew Advanced

This is an advanced exercise.

Muscle Focus: Abdominals with oblique emphasis

Objectives: Abdominal strength with oblique emphasis, spinal articulation, lumbar stretch and hamstring stretch.

Cues: Rotate the trunk through the waist, move the pelvis and legs as one unit, avoid lumbar hyperextension as the legs swing around.

Between each of these three exercises, other movement patterns are learnt in order to achieve the desired outcome. This is true for each exercise learnt in Pilates. Along with this, is also the concept of stabilising before moving, initiating the movement and then moving. One cannot move to the next exercise if stability is not achieved. Breathing as well as the other 9 BASI Pilates Principles and the BASI Block System need to be understood and fully embodied. The BASI work is a never-ending journey of layers of understanding and mindfully moving.