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How do you know if you are working your core too hard?


I am terrible at this.  I am super competitive and very hard on myself.  I always feel that I should be able to do the hardest level and the maximum amount of repetitions. But experience, training and an excellent tutor has shown me that Pilates should not be like that.  It is better to have a deep connection with your body, tuning in to how you are feeling on a particular day at an exact moment.  The way to go is building a strong core through listen to your body, learning good technique and understanding which muscles you should be feeling. 

So how do you really know if you are working your core too hard?  

  • Firstly being able to hold your neutral spine throughout an exercise is a great sign that you are working at the right level.  As soon as you can't keep your core engagement and neutral spine for all stages of an exercise you are probably working too hard.  
  • Can you feel your tummy doming?  Another sign that you are working too hard.  
  • If you can feel your tummy doming you might be getting a little pain in your lumbar spine.  Another sign things are a bit too hard.  When I am teaching I often have to remind clients to slow the movement down.  Flow, precision and control are some of the fundamental elements of Pilates.  
  • It can often be easier to make a movement faster using a little momentum, however often a slower precise movement gives you a higher quality of exercise. So my forth watch point is don't move too fast. (Although, I love rolling like a ball).  
  • My final watch point is holding your breath.  If you find yourself holding your breath whilst completing an exercise, its probably a bit hard.  It is always better to breath.  Breathing patterns can help with core engagement, but breathing differently to what is being directed is preferable over holding your breath.  Some very respected teachers are moving away from prescribed breathing patterns and letting the individual choose a breathing pattern that works for them.

What can you do to improve? Spend some time getting to know your body.  Listen to how you are feeling throughout an exercise.  Throw away any preconceptions of how strong you are or what you should be able to achieve.  When you are in your class be really present with your body and the instructions, there is nothing else that is important. Start at level 1 and be really sure that you have perfected all elements of the movement before progressing.  As part of my personnel practice I sometimes go right back to basics and complete level 1 classes, focusing on technique.  Am I engaging my core without squeezing my bottom (I am terrible for that), have I nailed the breathing? (I am quite good at holding my breath, at times), can I feel the muscles that are working?  Finally, am I only moving the parts of my body that should be moving? I am very good at shrugging my shoulders up when doing some tricky leg work.  I know my shoulders are not going to help, but it just happens.  

Remember to enjoy your practice, be aware of your body and don't be too ambitious.  

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