Table of Contents:
The Pilates core muscles explained
Video taken from the channel: Synergy+ Physical Therapy & Pilates Studio
Pilates, Strengthening, Toning, Powerhouse, Stabilising, Core by Sophie
Video taken from the channel: eFit30
Pilates Mat Series, Powerhouse, Core, Abs, Part 1 Gypsy
Video taken from the channel: eFit30
Pilates, clase completa en español PowerHouse
Video taken from the channel: Somos Gaia
Joseph Pilates Anatomy of the “Powerhouse” by Bluebird Pilates
Video taken from the channel: Charles Kenner
Pilates, Focus On Abs, Core, Powerhouse, 30 Mins
Video taken from the channel: eFit30
Pilates Powerhouse Explained
Video taken from the channel: Pilates Union
What is the Powerhouse in Pilates? The powerhouse area of your body goes from the bottom of your ribs all the way to your hip line. It includes the abdominal muscles, low back muscles, pelvic floor, muscles around the hips, and the glutes (butt muscles). Powerhouse muscles work together to form a supportive corset for your trunk.
The term “Powerhouse” was created by Joseph Pilates who started the Pilates movement over 50 years ago and in today’s world of science is referred to as the lumbo-pelvic hip complex and is part of the stabilization system. Your Powerhouse is the center of the body which, when strengthened, creates the foundation for all movement (think – your core).The Powerhouse is comprised of a group of muscles; abdominals (upper an lower), lower back, buttocks and the hip — this is the core of Pilates. According to Joseph Pilates, the powerhouse is the centre of the body and when strengthened it offers a solid foundation for any movement.
The core powerhouse allows us the energy, stability, strength and control so that we can move to the intermediate and advanced Pilates exercises. Developing the core powerhouse muscles in a balanced manner will advance you toward true fitness in the quickest possible way. Put your Core Powerhouse to Work with these Tried and Tested Pilates Moves.
These components of Pilates may be viewed separately to facilitate the study and understanding of Pilates and its effect upon the powerhouse, but these divisions are somewhat false. Upon closer examination of these three components, it.Pilates exercises have one factor in common; they all strengthen the powerhouse because all Pilates exercises constantly work the powerhouse (Siler, 2000).Indeed, every Pilates exercise that is done, even the exercises that seem to have nothing to do with the powerhouse of the body, are done with a focus and intent on working the powerhouse.Pilates focuses on the muscles that support the skeletal system and act as the powerhouse of the body. Powerhouse is a term that comes from Joe Pilates himself.
The abdominals, butt, back, and inner thigh muscles, when working together, constitute the powerhouse.All Pilates movements are initiated by muscles in the abdominal area (known as the powerhouse) and are designed to work the smaller muscles that support larger ones, while stretching and lengthening the entire muscular package.In this context, breath can be described as the fuel of the powerhouse, which is the engine that drives Pilates.
It may be viewed as being of the body, of the mind, and of the spirit, as Joseph Pilates regarded it. In this view breath can serve as a common thread that runs through all the foundation principles, in a sense sewing them together.The ‘powerhouse’ was a term used by Joseph Pilates (1883-1967), when he taught his exercise system known back then as ‘contrology’. He believed the ‘powerhouse’ was the centre of the body and when strengthened offered a solid foundation to all exercises and.
Pilates fans love the core strengthening the practice offers. But your abs are only part of what’s known in Pilates as your “powerhouse.” All Pilates exercises start from this area of the body, which runs from the bottom of your ribs to your hips, incorporating your ab, lower back, pelvic floor, glute and hip muscles.Welcome to Powerhouse Pilates, the ultimate PB pilates studio for anyone who wants to get more fit, flexible and healthy.
Our boutique style Pilates studio on Cass Street, formerly known as Club Pilates Pacific Beach, offers a safe and encouraging environment to work out in that’s both fun and challenging.Working against resistance is essential to the 500 classical Pilates exercises, which are designed to train the body’s “powerhouse” — the abdomen, lower back, hips and buttocks. But you can accomplish that in Pilates using either a mat, where your own body weight creates resistance, or a reformer, where pulleys and springs create resistance.Principles of Understanding Learn about breathing, relaxation, concentration, control, fluidity, strength, flexibility, freedom and control.
There is a certain joy in the opposites presented in these exercises. You stretch and tone. but Pilates Powerhouse stands out as superior. Includes an informative history of Joseph Pilates.The sum total of these effects is to create what may be termed the Pilates Powerhouse Posture.
Part two relates the concept of having a strong powerhouse to the concept of corestabilization and describes some of the benefits of core-stabilization.
List of related literature:
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from Methods of Group Exercise Instruction | |
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from The Vocal Athlete, Second Edition | |
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from Athletic Body in Balance | |
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from Sculpt and Shape: The Pilates Way | |
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from Pilates Anatomy | |
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from Kinesiology E-Book: The Skeletal System and Muscle Function | |
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from Fundamentals of Hand Therapy E-Book: Clinical Reasoning and Treatment Guidelines for Common Diagnoses of the Upper Extremity | |
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from Who Owns Culture?: Appropriation and Authenticity in American Law | |
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from The Concise Book of Yoga Anatomy: An Illustrated Guide to the Science of Motion | |
| |
from NBA Coaches Playbook: Techniques, Tactics, and Teaching Points |
111 comments
So happy I found this Pilates workout! Great cueing and full core workout. Love the leggings! Are they lululemon?
hola, soy de Bogotá Colombia, tengo escoliosis grado III + Hernia discal, me recomendaron hacer pilates, nunca lo he hecho, agradezco me ayudes con todos tus videos para superar en la manera mejor posible, mi problema, espero tu colaboración
Reminder for future me when looking for pilates videos:
Too slow. 9 minutes in and hardly anything has happened.
Muy buena clase. Estos días de confinamiento os recomiendo a una gran amiga muy pro en Pilates que hace clases abiertas para animar a todo el mundo, muy buena iniciativa que quiero compartir y seguro que os ayudará: https://www.instagram.com/adriana_sintes
Me gusta pero es demasiado rápido, cuando quieres ponerlo en práctica ya pasas al siguiente ejercicio, no me da tiempo, tengo que estar continuamente echando el video atras
WHO “created” this workout? It’s identical (a little easier & slower) than the warm ups/conditioning I did in gymnastics for 10 years, in the ’80’s. I’m positive my coach had the same warm up/conditioning routine in the ’70’s, & possibly even before that. It’s like it’s been around forever & someone simply slapped the name “Pilates” on it & made a fortune!! Totally bizarre. (Gymnastics works every muscle in the body, so it makes sense the conditioning for it would make a good workout, & you must warm up every joint & muscle in the body before doing it/just weird. Wish I had thought of it, lol.
Muchas Gracias por compartir me gusto mucho desde California.
Sofie, I LOVE love your workouts. You are so thorough. The way you describe and display what should be going on in my body is like none other. Thank you!
Thats was a good work just kind of hard to keeping watching the phone and actually working but i did it.
how many calories do you burn form this pilates program? I have been doing pilates the past two year and this program is my favorite so far! I do it three times a week and then the essential pilates from angela’s web 2 time a week!!! I have seen a difference in my lifestyle….
I am a Pilates Instructor and take classes from and watch videos from other instructors to help improve my teaching and form and Sophie is one of my favorite instructors. Her instruction and cueing are excellent! What an inspiration.
Estupenda clase: ejecución, explicación, sonido e imagen impecable.
You are right. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly. Listen I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard. you can see it here bit.ly/13zFwTN?=eltqd
Amazing workout and absolutely amazing instructor!!!Thank you Sophie!!! I’m waiting for more workouts with you!
Very good instructor, i love that she properly showing us when you inhale and exhale which is very important! Can we do thoses pilates nearly everyday?
Is this video displaying beginner, intermediate, or advanced pilates?
If i want to loose fat from my belly can i do those excersises?
Wonderful training, I really love your videos. And my spine too:)
i love this exercise. i did the total body workout but my main focus is my belly because i had a daughter and i havent been able to bring my belly down. this has been helping me. i have done this exercise for 2 days already and i can already feel it in my belly. thank you so much for this video
I’ve noticed that the other Pilates videos have the average amount of calories burned in the description box. Can you please add the average amount of calories burned on this one too? Thank you.
Hi Sophie. You’re a great instructor. Did you ever design or could recommend to me which of your videos to do each day or at least several days per week? I’d like this to work different parts all the time. Thanks again, you’re too cool!!!
Muy buena. Aunque tremendamente fuerte para mí, que llevo poco tiempo en esto.
Esta es una de las clases que más me gusta de pilates. Muy buena explicación, ejecución, vídeo….todo. Enhorabuena.
Me gusta mucho la clase aunque para mí son demasiadas instrucciones muy rápidas. Puede que sea un nivel muy alto para mí. De cualquier modo, muchas gracias.
Felicidades por esta clase en línea, es muy fácil seguirla y la narración verdaderamente, como he leído en otros comentarios antes de hacerla, te conecta y lleva muy bien de la mano. ¿De casualidad cuentan con niveles un poquito más avanzados de clase? Agradeceré sus sugerencias, saludos.
Great workout, thank you. I saved all the pilates workout with Sophie, a very good instructor.
Me e partido dos costillas por culpa de este video, os voy a denunciar por arruinarme la vida, ahora mismo estoy en el ospital y puede que tenga el coronavirus porque al entrar me toco un viejo, no lo rrecomiendo, anoser que te quieras rromper dos costillas
Very slooooow and relaxing. A good post elliptical core routine, especially if you are getting over a cold, like me, and don’t want to overdue it.
Hola, me gustaría saber si aún se siguen subiendo vídeos, es para poder seguirlos. Gracias!!!
muchas gracias,excelente e inspiradora clase, un abrazo desde Santiago de Chile, 69 años
Nunca en mi vida había practicado Pilates, ni Yoga. Salgo a correr, monto en bici de campo, y sobre todo es el montañismo lo que me apasiona. Con el confinamiento se me cayó todo al suelo, y dije: Hay que hacer algo. Descubrir el Pilates con 51 años, ha sido una experiencia increíble. Me ha costado, pero tras mes y medio practicando, me siento mucho mejor, más equilibrado, más fuerte, con menos molestias, duermo mejor… ¡Duermo mejor, a pesar del encierro! Muchísimas gracias, de verdad. Salud.
Thank you so much! I love the end combo with the butt workout and the stretching too! The tricep workout was really intense too! Such a great combination!!
I love her! She’s amazing! First time I’m watching this. Reminds me of my pilates trainer.
LOVE!!!! Going to follow her vids always for my home pilates session.
My only comment is i have terrible arthritis in my thumbs, which involves my wrists, is there any suggestions on holding some of these positions like downward dog or push up or planks, that might make it less painful but still effective? I try to hold as long as I can then I have to release. But still enjoy your workouts Lol!
Estos videos puedo descargarlos para llevarlos siempre encima??????
gracias, me parece que está muy bien tanto los movimientos como la relajación final. no me suelen ir muchas las relajaciones finales y esta me ha parecido genial 😉
Gracias por el vídeo, me ha sido de gran ayuda
https://www.euroinnova.edu.es/cursos/pilates/almeria-cp4-306
Están muy bien estas clases,Gracias por hablar tan claro y tan amable.
Encontré esta clase por azar. Estoy en Chile, confinada y aproveché para ejercitarme. De repente empiezo a seguir el ejercicio a cierta distancia del ordenador y la voz me resulta familiar, me acerco, miro en detalle y descubro que eres Olga, me entrenabas en el Metropolitan en Madrid, también asistí a tus clases de Pilates. Qué increíbles sincronías vitales. Ha sido un regalo reencontrarte estando en Chile, mi reencuentro también con el Pilates. Gracias, gracias, gracias. Una clase impecable, al igual que tus presenciales. Espero verte pronto!
I am on a medical diet that consists of only 800 calories each day (Newcastle) to reset my pancreas. This routine is challenging enough to keep my muscles strong for the next three weeks while I finish off my diet. I am so excited to have found the channel and to have Sophie as a teacher.
Love Sophie’s workouts. I like the way she explains everything and gives you alternatives.
Excelente, pero no estaria demas que se sincronise mejor la descripcion verbal con la actuacion fisica, sobretodo en lo referente a la respiracion, en algunos momentos es confusa.
Love these videos!!!! You don’t even break a sweat so impressive!!!
I cant believe the triceps part was the intense OMG arms were killing me!
Muy buen ejercicio. a veces va un poco deprisa, pero en verso excelente
That little lady just kicked my behind! I am sweating over here! Whew! Good though!
Maravillosa me encanto esta clase sentí que me trabajo fuerte el abdomen. Muchas gracias por existir.
Excelente clase de Pilates!! felicidades, mejor imposible 😉
La he hecho despues de la clase habitual de pilates que ahora hacemos confinados en casa y me ha gustado mucho.
Muchísimas gracias!!! En estos momentos de encierro ha sido un gran alivio poder practicar tan bien dirigida. Gracias!!!!
Em sembla una classe molt bona. La pondré en pràctica. Moltes gràcies!!!!
my neck always hurts so much and the tops of my thighs get weak. Is that normal? Thanks:)
Gracias a este canal por esta publicación. Para clases de Pilates a domicilio en Bogotá guiadas por fisioterapeuta, o por motivo de formulación médica y considerando sus antecedentes de salud personales, llamar o dejar su mensaje al 3006787788 en días hábiles de lunes a viernes 8am a 7pm o sábados de 8am a 12m
that was harder than it seemed! nonetheless i’ve enjoed every minute of it! thanks!
Dear Angela, You are my hero! You have taken the time to teach proper breathing and positioning in each of your Pilates videos and I am so grateful! I have referenced your videos on my blog fitness series at momvoyage.blogspot.com. Thank you so much! You are a true inspiration!
Thanks Sophie. What an awesome workout. You are a great teacher. Love your cues.
Aixxxx la primera clase me da la.sensacion de que vas a toda.pastilla. pero lo conseguire
Really good workout! I couldn’t do it all yet but the instructor gives good variations and instructions! Saved for later:)
thankyou so so much. such a gr8 workout and really felt all the muscles. such a gr8 instructor and well paced with instructions..
That is an awesome video. Can you get this one on DVD?
Really brilliant workout. Sophie, how can you keep speaking through this. Unreal.
Dean
I’m in love with Sophie’s Pilates workouts! I have noticed insane results after adding her pilates videos onto my cardio plan. I love that she keeps the pace up and encourages proper form. More from Sophie! Please:)
HI Sophie I really enjoy your videos! when will we have a new one?
I’m so glad I found your channel. Sophie has become my favorite pilates teacher! I love her routines and her way of teaching:)
Me gusta los estiramientos entre medio de casa ejercicio, que no es a lo loco pasar de uno a otro además de la.toda la clase
This workout really works for me. It shows that speed is not what matters, but form. I love the constant reminders when to breath in/out and how to think, even after doing pilates for several years.
Wow, there were some awesome moves in that I haven’t done before! And it flowed so well. I feel a thousand times better after that workout.
hi i tried the 6 weeks boot camp and i tried the first video and its too hard but when i do the pilats that works on the abs like this one for example its very fun and i can handle this so is that ok if i will do that workout EVERYDAY? is it Enough to keep slim?
I love this work out! Every bit of it is just testing enough and it’s easy to push yourself as hard as you want to go. And theres something about Sophie that keeps you calm and motivated at the same time. I know its a video, but you kinda want to do her proud the whole way through…:) If she’s done a DVD i’m buying it!
Thank you! Where else can we find your videos Sophie? Your instruction is spot on and super consistent.
Mas videos como este por favor!:) Excelentemente ejecutado y explicado… y lo mejor sin ningun accesorio, solo nuestro cuerpo!
LA VERDAD ESTA CLASE DE PILATES EN PISO ME ENCANTO, ESPERO QUE DESPUES DE 4 AÑOS AYA MAS EJERCICIOS, MUCHAS GRACIAS
Suelo acudir a Pilates y me he animado por las buenas críticas. Pero yo he de decir que encuentro las instrucciones demasiados rápidas y a la vez sin las indicaciones claras de músculos y posturas. Lo siento, pero considero que es mejorable
Love the breathing work and how simple you break traditional moves into something easier to help more senior or beginner population.
Sophie, you are an outstanding pilates teacher. TY so much, I really enjoy your routines.
Great workout!!! Did it today and going to practice this flow with my clients. Thank you!!
Sophie, you are an excellent instructor and is is a great workout!
Muy buenos ejercicios, sólo recuerda que nunca debe llevarse la cabeza hacia atrás, nuestra cabeza pesa muchísimo y es perjudicial para las vértebras cervicales. Muchas gracias de todos modos, muy buena clase
OMG… That triceps sequence is killer… best triceps exercise ever. Thank you!!!
I have a question about position during the side series. I love pilates and can tell a difference in tone when I stick with the workouts, but I’ve noticed (especially during this workout) that when we do the moves laying on one side, especially when I lift both legs together for the oblique toning, that I have pain in whatever that bone (right at the top of the leg) is that I lay on when on my side. The next day after this workout it actually felt bruised. Can someone tell me if I’m supposed to roll forward a little or backward during the side series? I’ve never been to an actual class (unavailable in my area), but I would like to continue with Pilates in my exercise schedule. Thanks for any advice.
Ah! The first bit was torture. I feel great after this though.
Side note: it’s probably just me but the instructor looks like Daenerys Targaryen from Game of Thrones.
Brilliant. Very well executed and cueing was spot on. Thanks
You should go to Unflexal if you’d like to make workouts better guys.
Wow I felt the burn! But a good burn thank you! 70 yr young lady trying to remain fit!
! Fenomenal! Muy buena clase y la narradora! Genial!
Muchas gracias
Alguien me podría decir Cada cuanto es recomendable hacer esta table de ejercicios?
Gracias a este video, hacer ejercicio en la cuarentena es más fácil!
En estos días tan duros de cuarentena y trabajo desde casa, es increíble lo que nos ayudáis a acabar bien la jornada y recuperarnos emocional y físicamente. Muchas gracias!!!
maravillosa clase!! aunque nola pude terminar mañana sera ota oportunidad!!!
I’ve seen an practice all her videos. She is a excellent teacher. Where is the link to follow her on facebook? I can’t find it. Thanks
Maravillosa clase! acabo de descubrir lo que quería practicar, gracias desde Argentina!!
Magnìfico, bello, siendo unaadultamayorintenté y lo logre. Gracias. Muchas bendiciones.
Awesome! I would be very interested in seeing more videoes like this, especially showing the back muscles working as well! Is this made with a special camera, like IR? Or is it done in editing? I want to look up more! (:
Great Workout! Her instruction was easy to follow and her voice was soothing.
very good instructor about toning and major stabilizing muscles
I really enjoy working with Sophie and her adorable accent. I am at least three times her age and have chronic back pain but it his regime helps so much. I have done it three times a week with yoga and feel like a kid. Thank you Sophie.
Te estoy descubriendo hoy en plena CUARENTENA!! hermosa clase que ayudará a estirar el cuerpo tan sedentario en éstos días que ya me duelen los hombros y cuello!! Muchas gracias!!!
Me ha gustado la clase aunque hacia tiempo q no hacia pilates asi q voy a tener unas agujetas de la muerte jaja
Excelente clases, la veo al menos 3 veces por semana, alternando con otras de Gaia.
Es realmente fantástica, para el cuerpo, (incluida respiración) y para cargarse de energía positiva en medio de una larga cuarentena,
Muchas gracias!!!!
great job explaining how all the moves need to be done. awesome work out:)
It was good to do instead of just talk talk. I will add this workout to a regular weekly one. Thank you.
Sophie’s Pilates is very similar to the style I instruct. I really enjoy her videos! Trying to get my strength back after having my first baby and its nice to find videos/other instructors that resonate with you. Thanks Sophie!
LA VERDAD PESE A LAS DIFICULTADES DE UNO, SE PUEDE HACER LOS EJERCICIOS, CON GRAN ESTIRAMIENTOS Y DEPUES RELAX, MUCHAS GRACIAS
This worked my abs good,but I wish it was faster slightly so that I could break a sweat.
Tengo mucho que no práctico pilates pero sin duda voy a retomarlo y que mejor que esta excelente clase
soy una principiante pero en tan poco tiempo me siento muy relajada y más fuerte mis partes flacidas siento que cada músculo de mis partes internas están agarrando fuerza y con la calidad de narradora no digamos felicidades lo hase muy bien yo creo que eso influye mucho también así uno se conecta más gracias
Excelente clases, profesional.Con explicaciones claras y que se pueden ir adaptando al nivel de cada cual, sin peligro de lesionarse…Muchas gracias!!!
EFitness 30 have the best Pilates classes, they really take their time with the exercises and explain things properly
I really love these videos! I travel around the country a lot with work and as a result can’t join a gym or commit to weekly classes. Discovering these classes online was a god send; they are so easy to follow and I’m really seeing some great results! Do you have any good suggestions for exercises that specifically work at toning the arms without balking them out? I need to do something about my triceps…Thanks!
oh my God I’m sweating like a pig! This is really high intensity training! well done Sophie, and thanks. And well done me:)
Can you send me the link of 30 minutos cardio, also I want to ask how long we have to practice the same exercise or routine? Is it ok changing the routine constantly? Thanks.
High intensity, full body Pilates workout. Aimed at Strengthening and toning abdominal, upper body and major stabilizing muscles. Creating long, lean and toned bodies!