🔹 THEORY

Breath
The Powerhouse
IAP
Bracing
Integrated Q&A Session: Bringing Together the 4 concepts

🔹 PRACTICAL

The Five Abdominal Series (Beginner to Intermediate)
- Double Leg Stretch
- Scissors
- Double Straight Leg Lower and Lift
- Crisscross
- Bicycle
- (Including cueing tips, self-checks, and beginner-friendly modifications)
Roll-Up Modifications For Different Body Types & Conditions
- Progressive modifications for different body types
  - Stiff backs and hips
  - Hypermobile spines
  - Larger bodies
  - Post-injury or postpartum considerations
- Focus on quality of movement over achieving the 'full' Roll-Up immediately

🌀 Breath, Core & Control: Foundations of Pilates Movement

1. 🔹 Why Breath Matters in Pilates

🌬️ Breath is not just air — it shapes how your core muscles fire and how your spine moves.

Breath supports core activation and spinal alignment.
Correct breathing patterns reduce unnecessary tension (e.g., neck, shoulders, jaw).
Focuses the mind-body connection, helping smoother, more efficient transitions between movements.

🔹 Types of Breathing Patterns

Understanding breathing types helps you activate the right muscles at the right time.

✅ Chest Breathing

Breath mainly lifts the upper chest and collarbones.
Uses accessory muscles (like scalenes and sternocleidomastoid).
Shallow, inefficient, and can increase neck and shoulder tension.
⚠️ Not encouraged in Pilates.

✅ Diaphragmatic (Belly) Breathing

Inhalation: Diaphragm contracts → lungs expand downward → belly rises.
Exhalation: Diaphragm relaxes → belly falls back.
🌿 Common in meditation and relaxation practices.
⚠️ Note: Not ideal during most Pilates core exercises (it can overly relax the abdominals).

✅ Lateral (Ribcage) Breathing

Inhalation: Ribs expand outward and slightly back (like an umbrella opening ☂️).
Exhalation: Ribs narrow inward and downward.
Keeps the abdominal wall relatively stable during effort.
🌟 Ideal breathing pattern for Pilates.

✅ What Happens During Lateral Breathing + Core Engagement

Phase	Ribcage	Abdomen
Inhale	Ribs move outward and sideways (laterally)	Abdominal wall may soften slightly but maintains a low-level engagement (TVA stays gently active)
Exhale	Ribs move inward and downward	Abdominal contraction increases (especially in the TVA, obliques, and pelvic floor), contributing to intra-abdominal pressure (IAP) and spinal support

🧠 Why “Especially During Exhale”?

Exhalation is the primary moment for deep core activation in Pilates.
The TVA and pelvic floor co-contract to stabilise the pelvis and lumbar spine.
This action supports movement (e.g. extending the leg in Double Leg Stretch).

So yes — both the ribcage and abdomen are drawing inward on exhale, but for different purposes:

Structure	Role in Exhale
Ribcage	Allows air to leave the lungs (a respiratory movement)
Abdomen (TVA, obliques)	Contracts to create core stability and IAP (a muscular stabilising action)

🔁 Recap

Lateral breathing = how ribs move (respiration).
Abdominal contraction = muscular support (stabilisation).
On exhale, both actions coordinate — but the abdominal contraction is part of core control, not breathing itself.

2. 🔹 Strength Begins at the Powerhouse

Your Powerhouse (core) isn’t just your six-pack — it's a deep, layered system that stabilises and supports you.

🎯 Primary (Deep Core) Muscles

Transversus Abdominis (TVA) (Layer 5):Deepest abdominal muscle; wraps horizontally like a corset.
Pelvic Floor (Layer 4):Hammock of muscles supporting pelvic organs; crucial for stabilisation and preventing prolapse.↳ Controls sphincters during coughing, sneezing, laughing, and exertion.
Multifidus (Layer 2):Small deep spinal stabilisers along the vertebrae.
Diaphragm:Central to both breathing and core stability.

🎯 Secondary (Supporting) Muscles

Internal Obliques (Layer 7) and External Obliques (Layer 8): Assist in rotation, side-bending, and postural support.
Rectus Abdominis (Layer 6): Superficial “six-pack” muscle; mainly spinal flexion.
Gluteus Medius & Maximus (Layer 8): Stabilise the hips and pelvis during movement.
Adductors (Inner Thighs) (Layer 6): Assist the pelvic floor in supporting the pelvis.

🔹 Functional Meaning of the Powerhouse

🧠 Your Powerhouse = Your Movement Engine

Supports posture and spinal protection.
Controls limb movements.
Transfers force between the upper and lower body.

🏃🏽‍♀️ You activate your Powerhouse daily (often without realising):

Daily Movements	Exercise Movements
Getting out of bed or standing from a chair	Squats, lunges, deadlifts
Walking (especially on uneven ground)	Running, swimming, cycling
Climbing stairs or slopes	Weight training and yoga
Bending down to pick something up	Pilates transitions and holds
Carrying groceries or lifting kids	Martial arts, dance

✅ Even coughing, sneezing, or laughing uses your Powerhouse to manage internal pressure

🔹 Teaching and Cueing Powerhouse Activation

🧠 Mental Imagery Cues

“Imagine tightening a wide belt just below your navel.”
“Zip up your lower abs like high-waisted jeans.”
“Corset drawing inward from all directions.”

🧍🏽‍♀️ Sensory / Tactile Cues

Place fingers just inside front hip bones: feel gentle tension.
Cue a “gentle lift” of the pelvic floor: “like sipping a thick smoothie through a straw.”
Place hands on side ribs to coordinate breath with core engagement.

🎯 Verbal Cues (No Sucking In or Hard Bracing)

“Draw lower abs in gently, not forcefully.”
“There’s no rush — slower activation helps your brain find the right muscles.”
“Take 2–3 counts to exhale and gently gather your core.”

🔹 Diversifying Cueing for Different Learners

Learner Type	Strategy	Example
Visual	Use imagery	“Wrap cling film tightly around your waist.”
Auditory	Repeat keywords	“Engage your centre — draw in gently.”
Kinesthetic	Use hands or props	“Feel your hip bones moving slightly inward.”
Analytical	Explain function	“These muscles stabilise your spine as you lift.”

💡 Pro Tip:

Rotate between anatomical, imagery, and functional explanations.
Avoid overwhelming with too many cues at once — let students feel and explore.
Encourage self-discovery:→ “What changed when you breathed into the sides of your ribs?”

3.🛡️ Intra-Abdominal Pressure (IAP) and Core Strength

✅ What is Intra-Abdominal Pressure (IAP)?

Picture your abdominal cavity like a canister:

Top = Diaphragm
Bottom = Pelvic floor
Sides = Abdominal muscles
Back = Spine and deep back muscles

When the diaphragm, abdominals, and pelvic floor work together, they create intra-abdominal pressure (IAP) — stabilising the spine and protecting the body during movement.

✅ Why is IAP Important?

Stabilises the spine (especially during dynamic or loaded movement).
Reduces harmful forces on spinal structures (like shear forces that stress the lower back).
Enables efficient force transfer between the upper and lower body.
Supports core endurance and strength under load.

🔍 Shear forces explained:The lumbar spine often experiences sliding forces during bending or lifting. IAP helps counteract these forces and protect the discs and ligaments.

Understanding Breathing Types and IAP Roles

Breathing Type	IAP Role	Notes
Diaphragmatic (belly expansion)	May mildly raise or lower IAP depending on control	Useful for relaxation and recovery. Without core co-contraction, belly breathing can overly relax the abdominal wall and reduce spinal support. Not ideal for Pilates work requiring core stability.
Chest breathing	Minimal IAP	Poor for core support. Involves accessory muscles (neck, shoulders), promotes shallow, inefficient breathing. Often stress-related.
Lateral (ribcage widening)	Optimal IAP	Ideal for Pilates and spinal control. Allows diaphragm to descend properly while maintaining abdominal wall tone. Balances breath efficiency with deep core activation (TVA, obliques).

⚠️ Important:Too much IAP (from extreme bracing) can:

Restrict breathing
Increase blood pressure
Create neck, jaw, and lower back tension

👉 Pilates aims for low-to-moderate IAP: enough to stabilise, without locking the breath.

🔄 How Does Spinal Alignment Affect IAP?

Neutral spine = diaphragm, TVA, and pelvic floor work together efficiently.
Poor alignment (e.g., overarched or tucked pelvis) disrupts synergy → weaker core control.

✅ Good spinal alignment optimises core activation and protects your back.

🔹 Linking IAP to Powerhouse Activation

🧠 Core Strength = IAP Coordination + Endurance

Coordinated breathing with the diaphragm, deep abdominals, pelvic floor, and small stabilisers (like multifidus).
Core stays gently engaged through the breath cycle — not gripped or sucked in.

During Inhale:→ Diaphragm lowers→ Ribcage expands outward/backward→ Pressure increases gently.

During Exhale:→ Diaphragm lifts→ Ribs return inward→ Abdominal wall gently narrows (3D corset effect).

🌟 This dynamic support allows movement with freedom, not stiffness. Breathing Type Comparison: Ribcage, Abdomen and IAP Impact

Breathing Type	Rib Movement	Abdomen Movement	IAP Effect	Use Case
Chest breathing	Shallow, lifts upwards	Minimal	Low IAP	Often associated with stress/tension
Diaphragmatic breathing	Expands in all directions	Abdomen expands freely	Low-to-moderate IAP	Used in yoga, meditation, rest
Lateral breathing	Ribs expand sideways and back	Abdomen stays gently engaged	Moderate, controllable IAP	Optimal for Pilates, rehab, core stability

🔥 Key Teaching Point for Pilates Breathing:

Aim for lateral and posterior ribcage expansion.
Maintain gentle abdominal support — the abdomen does not balloon out.
Create moderate, controllable IAP to stabilise the spine without bracing rigidly.
Avoid pure belly breathing during Pilates work to maintain effective core support.

4. The Role of Bracing in Core Support

🧠 Overview: Where Does Bracing Fit?

So far, we have built three key foundations:

Breath: Activating the diaphragm properly, promoting 360° ribcage expansion.
Powerhouse: Understanding that core support comes from the whole trunk — not just the "abs."
Intra-Abdominal Pressure (IAP): Using breath and muscular control to create internal support.

🔗 Now, bracing ties these elements together.It is the deliberate co-contraction of the deep core muscles to maintain IAP, stabilise the spine, and control movement — all while allowing for breathing and functional mobility.

Think of it this way:

Breath creates the pressure.
Powerhouse defines the muscular system that regulates the pressure.
Bracing is how we consciously use both to create a strong, resilient trunk.

❓ What’s the Difference Between Bracing and Contraction?

Term	What it Means	What to Feel
Contraction	Activation of any one muscle or group.	A muscle firms, shortens, or holds tension.
Bracing	Co-contraction of multiple deep core muscles to create trunk stiffness and IAP.	360° firmness around the waist and ribs without sucking in.

🧠 Is Bracing a Type of Contraction? Yes — but specifically, it is an isometric contraction: The muscles generate force without changing length. No visible joint movement occurs, but deep tension builds to stabilise the body.

❓ What's Happening in My Body When I "Brace"?

When you brace (e.g. before lifting something heavy or anticipating a punch to the gut), you create full-circumference tension across the trunk.

Key muscle groups working together:

Transverse Abdominis (TVA):
- Deep corset-like muscle.
- Draws the abdominal wall inward (without sucking in).
- Helps tension the thoracolumbar fascia, stabilising the lumbar spine.
Internal and External Obliques:
- Wrap diagonally around the trunk.
- Control rotation and lateral stability.
- Prevent excessive twisting or collapsing.
Rectus Abdominis ("six-pack" muscle):
- Primarily flexes the trunk.
- In bracing, adds tension across the abdominal wall without pulling ribs down aggressively.
Erector Spinae and Multifidus:
- Posterior muscles keeping the spine upright.
- Contract isometrically to resist flexion and support the neutral spine.
Pelvic Floor:
- Lifts and supports the abdominal contents from below.
- Works together with the TVA to regulate internal pressure.
Diaphragm:
- Controls intra-abdominal and intra-thoracic pressure.
- Stays active even during controlled exhale to support bracing.

🔗 Notice the Connection to IAP:All these muscles work together to pressurise and support the abdominal cavity — without relying on superficial gripping.

🌬️ What About Breathing During Bracing?

You can brace while breathing — and in Pilates, you should.

Breath-holding during maximal lifts may happen in heavy strength sports, but
In Pilates and functional movement, we use low-to-moderate bracing with breathing control.

🌟 Controlled Exhale During Bracing Keeps intra-abdominal pressure manageable. Avoids excessive strain on the pelvic floor or abdominal wall. Maintains ribcage mobility.

🔗 Link to Earlier Concepts: Breath is not suspended — it remains active. Proper breath management supports the powerhouse and sustains IAP during movement.

🧱 Purpose of Bracing

Bracing serves three critical functions:

Spinal Stability: Protects the spine against external forces, especially during load or dynamic movement.
Force Transmission: Creates a strong foundation from which the limbs can move safely and powerfully.
Anticipatory Core Control: With practice, the body learns to brace reflexively before movement or impact, reducing injury risk.

🔗 Connecting the Dots:Your powerhouse muscles anticipate and regulate movement through bracing — not just when something heavy happens, but throughout daily activities and Pilates exercises.

⚠️ Important Distinction: Bracing ≠ Sucking In

Bracing should feel like:

Widening and firming around the waist.
Maintaining gentle outward pressure.
Not pulling the navel excessively to the spine.

Sucking in:

Over-recruits superficial muscles (like rectus abdominis).
Decreases stability and limits breathing.
Collapses rather than stabilises.

🔗 Remember: True core control = gentle firmness + breath + aligned pressure, not hollowing or rigid tensing.

❓ What's the Connection To the Ribcage — And Why Does It Matter?

In Pilates, bracing must coexist with proper ribcage alignment.

Neutral Ribcage = diaphragm stacked over pelvic floor.
Front ribs stay lowered but mobile.
Sternum stays heavy, not lifted.
Back and side ribs expand with each breath.

Think: Cylinder stacked neatly over cylinder — ribcage over pelvis — neither flared nor collapsed.

💡 Bracing Happens On Controlled Exhale: Abdominals contract to stabilise. Ribs stay quiet and stable — not popping up or forcefully yanked down.

🔗 Deep Connection: Proper ribcage control preserves IAP, enhances breath control, and prevents compensations (e.g. over-flexing or over-gripping).

🔄 What is "Exhale Under Load"?

Exhale under load means: 👉 Breathe out during the hardest part of a movement (effort phase).

Anatomy of Exhale Under Load:

The diaphragm ascends (moves upward).
Intra-abdominal pressure increases as deep muscles engage.
The spine stabilises while the trunk firms.

🔗 In Pilates and strength training, exhaling under load:

Protects the lumbar spine.
Reduces pressure on the pelvic floor and abdominal wall.
Trains deep core control without breath-holding.

💡 Pilates Example: Applying Bracing

Double Straight Leg Lower and Lift
- As legs lower = the load increases.
- Cue:👉 “Exhale as your legs lower — feel your waist widen and ribs stay heavy.”

This maintains IAP, prevents rib flare, and promotes controlled trunk stability.

⚠️ Common Mistakes and Corrections

Mistake	What Happens	Correction
Over-pulling ribs down	Compresses diaphragm, restricts breath	Cue "heavy sternum" instead of "pull ribs in"
Flaring ribs up on inhale	Breaks neutral, strains low back	Cue "expand into side and back ribs"
Collapsing ribs on exhale	Over-flexion, loss of stability	Cue "gentle abdominal hug" not "spine curl"

✅ Summary of Connections:

Breath powers the system.
Powerhouse muscles regulate and maintain IAP.
Bracing applies deliberate control to stabilise the spine during movement and load.
Ribcage alignment ensures breathing and bracing can coexist without compensations.

Together, they form the foundation for safe, efficient, and resilient movement — both in Pilates and everyday life. IMAGERY to help you remember:

🌳 The Strong Tree with Moving Branches

Image: A sturdy tree trunk with flexible branches swaying in the wind.
Meaning:
- The trunk = your stable braced core.
- The branches = your limbs moving freely.
- The trunk stays firm through breath-driven internal pressure and muscular bracing, allowing safe, expressive movement of the branches.

Why it works: Illustrates dynamic stability — strong inside, mobile outside — not rigid holding.

🌟 INTEGRATING: Breath, Powerhouse, IAP & Bracing

Across all five exercises of the Ab Series, the fundamental principles remain consistent:

Powerhouse activation: Continuous engagement of the deep abdominal system — including the transverse abdominis (TVA), internal and external obliques, rectus abdominis, pelvic floor, multifidus, and diaphragm.
Intra-abdominal pressure (IAP): Coordinated breath creates internal abdominal support, stabilising the spine dynamically through each phase of the movement.
Bracing: A balanced, three-dimensional engagement of the core, with no rigid breath-holding or excessive gripping. Exhaling under effort helps sustain the brace without overwhelming tension.
Ribcage and spine management: The ribcage remains softly anchored, avoiding flaring upwards or collapsing downwards.
- Thoracic flexion (upper back curling) occurs deliberately to assist abdominal activation.
- Lumbar spine aims to maintain a neutral or supported neutral alignment — preserving the natural curve as much as control allows, not forcibly flattening.
Pelvic positioning:The pelvis ideally stays in a neutral position (ASIS and pubic symphysis level). Minor posterior tilting is acceptable if needed to protect the lumbar spine, especially during more challenging exercises like Double Straight Leg Lower.

🔥 Important Nuance: Neutral Spine vs Imprint

Neutral Pelvis and Neutral Spine:

ASIS and pubic symphysis are horizontally aligned.
Natural lumbar curve (small inward arch) is preserved.
The lumbar spine floats lightly off the mat.

Imprint:

Pelvis is slightly posteriorly tilted (ASIS slightly higher than pubic symphysis).
Lumbar spine is gently flattened toward the mat.
Used when greater abdominal control or spinal protection is required.

Important:

Full neutral spine is not preserved during abdominal exercises like Double Leg Stretch because thoracic flexion (head, shoulders, ribcage lifting) changes the shape of the upper spine intentionally.

🧠 Key Teaching Point

During dynamic abdominal exercises (e.g., the Five Abdominals Series), aim to maintain neutral pelvis and lumbar spine if the body can control it.
If necessary for safety or better abdominal connection, allow a small posterior tilt and imprint.
Prioritise control, stability, and spinal safety over rigidly maintaining neutral.
✅ Neutral Pelvis and Spine = Natural curves preserved.

✅ Imprint = Slight posterior tilt, lumbar flattening to engage core and protect spine.

❗️ Thoracic flexion (head/shoulders lift) always modifies neutral spine during abdominal work.

🎯 Choose imprint or neutral based on best control, not based on force.

🌟 Breaking Down 5 Abs Series: From Beginner to Intermediate Level: Position / Placement / Action

1. Double Leg Stretch

Starting Cues:

Lie down, bend knees
Arms by sides, palms down, fingers away
Knees and feet together ("legs closed")

Breath/Movement Cues:

Inhale prepare
Exhale: extend legs 45°, reach fingers
Inhale return, exhale extend (repeat)

Add Chest Lift:

Hands behind head
Curl upper back up, gaze forward
Inhale prepare, exhale extend

Add Arms:

Hands on shins ("closed" position)
Inhale hug knees, exhale extend arms and legs ("remove magician’s hat")
Maintain chest lift, gaze forward

Add Arm Circle:

Inhale hug knees
Exhale: arms and legs open
Circle arms wide under knees, return to shins

Beginner Options:

Softball at upper/mid back
Bosu ball mid-back (sloped side)
Spine corrector
One hand behind head for light support

Intermediate Options:

Arms reach farther overhead
Legs lower closer to 45° without losing imprint

2. Scissors

Starting Cues:

Lie down, arms by sides, palms down
Bend knees, feet flat
Extend legs up one by one
Slight bend in knees if tight

Breath/Movement Cues:

Bottom leg floats off ground
Chest lift, arms reach forward
Grab calf with both hands
Inhale prepare
Exhale pull leg towards you, other leg lowers
Inhale switch legs
Exhale pull leg in, chest towards shin

Beginner Options:

Head down
Hands behind head
Softball under upper back

Intermediate Options:

Stretch arms to ceiling
Deeper chest lift, legs lower closer to mat

3. Double Straight Leg Lower & Lift

Starting Cues:

Lie down, arms by sides, palms down
Extend both legs up to ceiling
Legs together, toes pointed or flexed
Gentle squeeze inner thighs

Breath/Movement Cues:

Inhale prepare
Exhale lower legs 45° (or less)
Inhale lift legs back up

Beginner Options:

Arms in T shape for support (closer to body = harder)
Single straight leg lowers (one leg at a time)
Head down or head on cushion
Smaller lowering range
Mat rolled under sacrum
Softball under sacrum (more stability, easier imprint)

Intermediate Options:

Add chest lift (head, shoulders off mat)
Longer lever (legs lower farther)

4. Crisscross

Starting Cues:

Lie down, legs together
Extend one leg at a time to tabletop
Hands behind head

Breath/Movement Cues:

Chest lift, elbows wide
Hold one leg out
Add ribcage twist to opposite knee
Inhale return to centre
Exhale twist to other side

Beginner Options:

Knees sway side to side
Softball between thighs (keep legs together)

Intermediate Options:

Maintain chest lift throughout
No rest between reps
Deeper twist (rib to knee, not elbow)

5. Bicycle

Starting Cues:

Lie down, arms by sides
Legs tabletop
Hands behind head optional

Breath/Movement Cues:

Chest lift
Bend one knee towards chest
Stretch other leg long
Lower stretched leg
Bend and switch sides

Intermediate Options:

Add chest lift
Add ankle flexion (flex foot when knee is bent)
Emphasise longer stretch of reaching leg

✨ 5 Abs Series: Inner Awareness

1. Double Leg Stretch — Inner Cues

Inhale expand the ribs wide, filling the back with air.
Exhale engage the lower belly, bracing deep within the core.
Ribcage stays anchored, soft (no flaring or collapsing).
Chest lift from upper ribs, not the neck.
Pelvis neutral if stable, slight imprint if needed for control.
Lumbar curve gently preserved or supported.
Avoid bulging in the belly as the legs extend.

Partner looks for:

Flat, steady lower abdomen during movement.
No rib flare or collapsing.
Breath smooth, core steady with controlled movement.
No bearing down or neck tension.

2. Scissors — Inner Cues

Inhale expand the back ribs, filling sides of the ribcage.
Exhale engage deep core and brace around the lower abdomen.
Ribcage anchored and stable, no flaring upwards.
Chest lift initiated by thoracic flexion (upper back curling).
Pelvis neutral if possible, slight imprint if needed.
Tailbone heavy, lumbar supported.
Maintain core tension through leg switches.

Partner looks for:

No rib flare during leg switches.
Spine long and controlled during movement.
Lower abs stay gently engaged and steady throughout.
Neck relaxed, no strain.

3. Double Straight Leg Lower & Lift — Inner Cues

Inhale expand the ribs, keeping them wide (no popping).
Exhale engage deep core, activating TVA, zip the lower abdomen in and up.
Pelvis neutral or slight posterior tilt (imprint) for stability.
Tailbone stays heavy on mat, spine long.
Lumbar curve preserved gently, supported by core activation.
Chest lift remains stable, only engage as needed.

Partner looks for:

No rib flare as legs lower.
Flat lower abdomen maintained through the movement.
Controlled leg lowering with spine stability (no excessive arching).
Core engagement preventing lower back strain.

4. Crisscross — Inner Cues

Inhale lengthen the spine, tall through the crown of the head.
Exhale twist deep from the ribs, not the arms.
Corset engagement: deep activation of core muscles surrounding the torso.
Pelvis remains stable, minimal rocking (neutral or slight imprint).
Chest lift comes from the upper ribs, not the neck.
Spine remains long through the twist.

Partner looks for:

Twist coming from the ribcage, not the elbows.
Pelvis stable with minimal movement.
Deep, supported core engagement during the twist.
Neck relaxed, no strain.

5. Bicycle — Inner Cues

Inhale steady breath, ribs stay anchored and expand into the back.
Exhale deepen core engagement, bracing through the lower abdomen.
Ribcage stays anchored, no flare.
Pelvis neutral or slight imprint for lumbar support.
Core should drive leg movement, not the hip flexors.
Spine stays long, chest soft.

Partner looks for:

Core control guiding leg movement, no jerking or sudden movements.
Spine stable with shoulders relaxed.
No rib popping or belly bulging.
Steady breathing, maintaining core engagement.

📋 Quick Summary Table: Breath, Core, and Alignment Focus

Exercise	Breath Focus	Powerhouse Focus	Rib/Spine/Pelvis Focus
Double Leg Stretch	Inhale ribs wide, Exhale lower belly tight	Deep core brace, TVA activation	Ribs soft; neutral or slight imprint pelvis
Scissors	Inhale expand, Exhale activate deep core	Core tension steady, TVA engagement	No rib flare; neutral pelvis, tailbone heavy
Double Straight Leg Lower & Lift	Inhale ribs wide, Exhale brace deep core	Engage TVA and deep core	Lumbar support, neutral pelvis or slight imprint
Crisscross	Inhale lengthen, Exhale twist	Deep corset support, TVA engagement	Pelvis stable, soft ribs, spine long
Bicycle	Inhale steady, Exhale deepen core	Core drives leg stretch	Spine long, ribs anchored, stable pelvis

🔥 Important Reminders for Partner Work

Ribcage: Ensure there is no popping upwards or collapsing in.
Pelvis: Keep neutral, slight imprint for lumbar support and control as needed.
Thoracic Flexion: Chest lift should come from the upper ribs, not the neck.
Breath: Expand ribs sideways and into the back, avoid belly rising or excessive sucking in.
Core Engagement: Activate deep core muscles to stabilize the spine, ensuring no bearing down or excessive tension.

📏 The Roll Up – Modifications for Different Body Types

🔍 Powerhouse Focus:The Roll Up strengthens the transverse abdominis, rectus abdominis, pelvic floor, and spinal flexors, teaching deep core activation and segmental spinal articulation. 💡 Focus: Initiate movement from the deep abdominals and articulate through the spine without momentum. 💡 Goal: Move from deep core connection. Avoid muscling or hinging.

🚶‍♀️ A. Limited Flexibility (Tight hamstrings, stiff spine, thoracic restriction)

Challenges:

Students may not articulate through spine.
Tightness pulls pelvis into posterior tilt or over-reliance on hip flexors.

Mat Modifications:

Knees bent, feet flat on mat.→ Shortens hamstring tension; easier to find pelvic tilt.
Rolled towel under knees (while seated).→ Creates elevation to lessen hamstring strain and allow a deeper curl.
Softball behind lower back (seated upright).→ Gives tactile cue for lumbar flexion.
Pilates Long Box (Mat):→ Sit on top of Long Box, feet flat on floor, knees bent. → Roll down only halfway, aiming to touch lower back lightly to box.

Teaching Notes: 🧠 Focus on pelvic tilt first; spine moves only as flexibility allows.

🔄 B. Hypermobility or Ligament Laxity (Over-flexible spine, instability)

Challenges:

Too much "collapsing" into lumbar or thoracic curves.
Poor proprioception of spinal segments.

Mat Modifications:

Slow controlled pacing: cue "one vertebra at a time".
Softball between knees (light squeeze).→ Encourages inner thigh/core connection to stabilise pelvis.
Springboard dowel or fixed dowel held lightly between hands (seated upright).→ Promotes core initiation rather than swinging arms.

Teaching Notes: 🧠 Emphasise stability over range. 🧠 Small ranges until segmental control improves.

📏 C. Tall, Long-Limbed Students (Long levers causing mechanical disadvantage)

Challenges:

Heavy legs pull students down too quickly.
Difficult to control the return (roll down) phase.

Mat Modifications:

Knees bent, feet flat to shorten levers.
BOSU ball behind thoracic spine (starting upright, bum on mat):→ Student sits with sacrum 20–30cm away from the BOSU.→ As they initiate roll back, thoracic spine contacts ball for control.
Resistance band looped around feet (held in hands):→ Assists control through the upward (roll up) phase.

Teaching Notes: 🧠 Cue: “Control the descent; resist gravity, one vertebra at a time.”

🧱 D. Muscular or Stocky Builds (Bodybuilders, athletic builds)

Challenges:

Large mass in chest, shoulders, thighs restricts folding forward.
Tendency to "heave" using momentum.

Mat Modifications:

Half roll backs only, starting from upright seated on mat. → Student rolls halfway until lower back lightly touches a softball or small wedge behind sacrum.
Hands reach forward at shoulder height (not overhead) to keep load low.

Teaching Notes: 🧠 Focus on melting down into the mat, not forcing forward. 🧠 Avoid strain in shoulders/neck.

🪨 E. Larger Abdomen / Postpartum (Soft belly, diastasis recti)

Challenges:

Difficulty folding tightly through spine.
Weak TVA support early postpartum.

Mat Modifications:

Partial roll downs only:→ Supine start, knees bent, feet flat.
BOSU ball behind lumbar spine (small tilt back to touch ball).
Feet under springboard dowel (or anchored bar) for light grounding.→ Provides stability without gripping hip flexors.
Use wedge:→ Start supine on a wedge (torso elevated ~30 degrees) to reduce abdominal load.
Sit on Pilates Long Box:→ Feet flat on floor, perform gentle half rollbacks.

Teaching Notes:🧠 Initiate from pelvis, not from head or upper torso.

🦴 F. Spine Conditions (Herniated discs, scoliosis, spinal fusions, low back pain)

Challenges:

Vulnerable spine requires safe ranges and careful load management.

Mat Modifications:

Partial pelvic tilts or half roll backs only.
Small towel roll behind lumbar spine (cue to gently press into towel).
Hands reaching forward to avoid unnecessary load.
Avoid aggressive spinal flexion; only move within pain-free range.

Teaching Notes: 🧠 Prioritise core control and lumbar protection.

♿️ G. Post-Surgery Recovery (Hip replacements, C-section, spinal surgeries)

1. Hip Replacement (Total Hip Arthroplasty)

Challenges:

Limited range of motion, especially in hip flexion.
Weakness in hip flexors and surrounding muscles (e.g., glutes, quads).
Movement precautions to avoid dislocation (no deep flexion or rotation).

Mat Modifications:

Knees bent, feet flat on the mat to reduce hip flexion stress.
Small cushion or wedge under the sacrum to support neutral pelvic position during roll downs and seated positions.
Avoid deep hip flexion — instead, focus on abdominal activation for controlled movement.
Gentle roll-backs: Start from a seated position with knees bent and feet flat. Only perform small roll-downs, avoiding excessive flexion.
Pelvic tilts: Initiate the roll-down by gently tucking the pelvis under to support abdominal activation.

Teaching Notes:

Remind students to focus on deep core engagement (transverse abdominis and pelvic floor) rather than using hip flexors.
Always ensure the pelvic position remains neutral or slightly imprinted for joint protection.
Progress slowly with spinal flexion, focusing on building core strength before increasing range of motion.

___ 2. C-Section Recovery (Abdominal Surgery)

Challenges:

Weakness and potential separation of the rectus abdominis (diastasis recti).
Scar tissue causing tightness and potential restrictions in abdominal movement.
Pelvic floor weakness, affecting overall core stability.

Mat Modifications:

Knees bent, feet flat for support during roll downs.
Avoid hands behind the head to reduce strain on the incision site. Instead, place hands on thighs or alongside the body for support.
Begin with half roll-downs to focus on abdominal control without stressing the abdominal wall.
Roll-back variations: Use small range-of-motion roll-downs. Limit the movement to a point where students can control the abdominals without overstraining.
Use a small wedge or cushion under the sacrum to support the pelvis during roll-downs and ensure the core engages fully.

Teaching Notes:

Avoid spinal flexion that places stress on the abdominal wall. Gradually work towards full roll-ups as the core strengthens.
Encourage core engagement through gentle abdominal contractions and pelvic floor activation.
Monitor for any neck strain by ensuring students keep their hands in a neutral position (not behind the head).

3. Spinal Surgeries (Fusion, Laminectomy, Disc Removal)

Challenges:

Restricted spinal flexion due to fusions or post-surgical healing.
Weakness in multifidus, erector spinae, and surrounding stabilising muscles.
Pain or discomfort from scar tissue or changes in the spine's range of motion.

Mat Modifications:

Avoid full spinal flexion: Start with half roll-downs or pelvic tilts.
Wedge under the sacrum or small cushion: To support the pelvis and encourage a neutral position during roll downs and seated positions.
Focus on abdominal activation to initiate the movement rather than forcing spinal movement through flexion.
Begin with shorter ranges of motion and slowly build flexibility and strength as healing progresses.
Use a Pilates box or BOSU ball under the thoracic spine to provide support during roll-downs.

Teaching Notes:

Monitor for any pain or discomfort in the lower back or lumbar spine and adjust the range of movement accordingly.
Engage the core by encouraging students to draw in the lower abdominals (TVA) and avoid overstraining the spine.
Controlled movement is essential — focus on slow and deliberate movements to ensure safety and proper alignment.

General Teaching Tips for All Post-Surgery Modifications:

Gradual Progression: Always start with smaller, controlled movements and slowly increase the range as the student's recovery progresses.
Pain-Free Range: Ensure the student never exceeds their pain-free range. If discomfort or pain arises, regress the movement and adjust.
Core Activation: Emphasise deep core activation (TVA and pelvic floor) as the foundation of all movements.
Posture and Alignment: Always be mindful of the pelvic position, ensuring that the pelvis remains neutral or slightly imprinted to support the spine and reduce unnecessary strain.

_____ Breathing Considerations for Post-Surgery Recovery

Diaphragmatic Breathing

What it is: Diaphragmatic breathing, or belly breathing, involves expanding the diaphragm and lower ribs during an inhale, with a gentle rise in the abdomen. This naturally regulates abdominal pressure and stimulates core engagement.
Why it's important: For students recovering from abdominal surgeries (e.g., C-sections) or spinal surgeries, diaphragmatic breathing activates deep core muscles (like the transverse abdominis, pelvic floor, and multifidus) and helps stabilise the body without straining healing tissues.
How to use it: Encourage the student to focus on expanding the lower ribs and abdomen on the inhale, while maintaining a controlled exhale. On the exhale, guide them to activate their core muscles (especially the deep abdominals) to support the spine. This ensures stability during movement and helps with rehabilitation.

Core Engagement and Stability with Breathing

Core activation is vital post-surgery, as it helps support the spine and pelvis. Encourage students to focus on deep core engagement through both the inhale and exhale, not just on how they breathe. The aim is to engage the transverse abdominis, pelvic floor, and multifidus to stabilise the spine.
On the inhale, the abdominal wall should gently engage without collapsing. On the exhale, direct the student to brace and activate the deep core muscles, reinforcing stability for the spine. This is the foundation of each movement and should be prioritised.
Important note: If the student’s body control is not yet strong enough to engage deep core muscles consistently, begin with diaphragmatic breathing to build awareness. Core activation should follow once they have gained sufficient control.

Avoid Over-Emphasising Lateral Breathing (at the start)

Why it may not be the first priority: Lateral breathing (expanding the ribs sideways) is often used in Pilates to engage the obliques and intercostals, promoting lateral stability. However, post-surgery, it may lead to shallow breathing or overactivation of the obliques without proper core stability. This can be counterproductive for students with weakened abdominals or those recovering from abdominal surgeries like C-sections, as it may disrupt pelvic stability and place unnecessary strain on healing tissues.
When to introduce it: Once diaphragmatic breathing has been established and the student can control their deep core muscles, lateral breathing can be gradually introduced to enhance ribcage expansion and support lateral trunk stability. However, it must always complement core control, not replace it.

Key Considerations for Breathing in Post-Surgery Pilates

Prioritise Core Engagement over Breath: The key is to always prioritise deep core engagement, whether the student is using diaphragmatic or lateral breathing. Core stability — specifically activating the transverse abdominis and pelvic floor — is essential for protecting healing tissues and ensuring a stable base for movement.
Start with Diaphragmatic Breathing: If a student’s awareness of core control is still developing, begin with diaphragmatic breathing. Focus on guiding the student to feel the gently engaged abdominal wall during exhalation, while also supporting the spine with core activation. The goal is gradual, controlled engagement, with no collapsing or pushing.
Gradual Progression to Lateral Breathing: Once diaphragmatic breathing is mastered, lateral breathing can be introduced. This promotes deeper core activation and stabilises the trunk, enhancing lateral control during movement. It should be integrated slowly and cautiously as the student’s core strength improves.
Always Monitor Core Control: Throughout the movement, ensure the deep core muscles are engaged effectively, especially when introducing lateral breathing. The priority should be maintaining a stable spine and pelvis, with proper activation of the core muscles to protect the healing areas.

Conclusion

In post-surgery recovery, the focus should be on diaphragmatic breathing to build core stability and abdominal engagement, particularly for recovery from C-sections, spinal surgery, or other abdominal procedures.

Lateral breathing should only be introduced once the student has a strong foundation in core control, as it requires deeper core engagement and lateral stability.

The goal is to ensure core stability and spinal protection throughout Pilates practice, integrating proper breathing techniques to promote healing and safe movement.

🧠 H. Neck Weakness / Neck Tension

Challenges:

Over-recruitment of superficial neck muscles.
Insufficient deep cervical flexor strength.

Mat Modifications:

Keep range small:→ Focus on controlled roll downs from seated, rather than rolling up.
No hand support behind head:→ Risk of pulling neck incorrectly.
Chin nod cue:→ Initiate slight chin tuck, lift from the breastbone (thoracic spine).
Teacher watches carefully for breath-holding, neck strain signs.

Teaching Notes: 🧠 Prioritise core strength over achieving height in chest lift. 🧠 Small, slow, breath-driven movements.

✨ The Essence of the Pilates Roll Up

The Pilates Roll Up is a full-body control exercise that teaches segmental articulation of the spine, deep core activation, and precision of movement. Rather than simply "sitting up," the Roll Up builds fundamental skills:

Core sequencing: activating the transverse abdominis (TVA) first, followed by rectus abdominis and spinal flexors.
Pelvic control: initiating with a posterior pelvic tilt.
Spinal mobility: moving one vertebra at a time through flexion.
Breath control: coordinating exhalation with spinal flexion to assist deep abdominal activation.
Eccentric strength: especially during the lowering (roll down) phase — resisting gravity with control.
Precision over momentum: encouraging mindful movement, not flinging or muscling through the range.

🧠 The Roll Up is not about how fast or high you move — it's about how clearly and sequentially you control your body, from the powerhouse outwards.

🛠️ What the Modifications are Preserving or Assisting:

Each modification is designed to preserve the key elements of the Roll Up, while adapting to each student’s body, limitations, and safety needs:

Category	What it Preserves / Assists
Limited Flexibility (tight hamstrings/spine)	✔️ Allows deep pelvic tilt initiation without being restricted by tight legs or spine. ✔️ Supports spinal articulation by removing lower body tension.
Hypermobility / Ligament Laxity	✔️ Builds segmental control and stability. ✔️ Slows the movement down to avoid collapsing or hyperextending through joints.
Tall / Long-Limbed Students	✔️ Reduces lever load to enable core control rather than being overpowered by limb weight. ✔️ Promotes even flexion without strain.
Muscular / Stocky Builds	✔️ Shifts focus from overpowering with mass to melting into the mat. ✔️ Encourages spinal articulation even with restricted foldability.
Larger Abdomen / Postpartum	✔️ Maintains core initiation without compressing abdominal tissue. ✔️ Supports controlled spinal flexion and allows gradual rebuild of TVA strength.
Spine Conditions (herniation, fusion, scoliosis)	✔️ Protects vulnerable spinal structures. ✔️ Focuses on pelvic control and gentle articulation only within pain-free range.
Post-Surgical Students	✔️ Reduces load on healing tissues. ✔️ Encourages safe abdominal activation and reintroduces movement progressively.
Neck Weakness / Tension	✔️ Prevents neck over-recruitment. ✔️ Keeps movement core-driven and breath-led, ensuring spinal flexion is initiated safely.

🎯 Final Essence Summary

The Roll Up is a conversation between your pelvis, your breath, and your spine. Every modification serves to maintain the integrity of core initiation, segmental spinal movement, and breath control, no matter the physical condition or starting point of the student. Props and positions are used not to "make it easier," but to create the correct conditions for learning deep, precise spinal control.

Workshop Summary and Conclusion

BRACING & Action of the RIBCAGE as taught by a ballet teacher

Bonus Question:

❓ Why / when would a Pilates teacher choose to teach diaphragmatic vs lateral breathing?

Comparison Table

Feature	Lateral Breathing	Diaphragmatic Breathing
Focus	Ribcage expansion	Belly expansion
TVA engagement	Maintained at low level during inhale	Often relaxed during inhale
Intra-abdominal pressure (IAP)	Supports IAP via controlled exhale + TVA co-contraction	Builds IAP via diaphragm descent
Best for	Movement with spinal control (e.g. Pilates exercises)	Nervous system regulation, breath awareness, rehab start points
Effect on core	Allows dynamic stability	Allows relaxation or reset of overactive core muscles
Use in Pilates	Standard for active matwork	Useful in rehab or somatic stages

👥 Special Populations: When Diaphragmatic Breathing is Better

Here’s a list of clients who may benefit more from diaphragmatic breathing — at least initially — during Pilates:

Population	Why Diaphragmatic Breathing Helps
Chronic over-grippers (e.g. always “navel to spine”)	Teaches them to release overactive rectus abdominis and stop breath-holding
High stress / anxiety clients	Calms the nervous system via vagal tone; supports parasympathetic shift
Postnatal clients	Reduces intra-abdominal pressure until linea alba and pelvic floor are better integrated
Pelvic floor dysfunction (e.g. hypertonic PF)	Encourages PF relaxation and coordination with breath
Early-stage diastasis recti	Avoids pressure mismanagement; teaches natural expansion and recoil
Chronic back pain with breath holding	Encourages diaphragmatic rhythm that reduces spinal bracing and tension patterns
Neurological conditions (e.g. Parkinson’s, MS)	Breath control = better motor coordination + body awareness
Pre-surgical / post-surgical clients	Supports gentle IAP management; reduces splinting or guarding in the torso
Asthma or respiratory conditions	Enhances diaphragm function and awareness of breath mechanics
Elderly clients with low mobility	Easier to feel than ribcage expansion; improves oxygenation without strain
Clients who dissociate from their body	Belly movement is visible and tactile, grounding them into the body
Severe scoliosis or ribcage asymmetries	Diaphragmatic work helps teach isolated rib and abdominal awareness before lateral expansion is effective

📌 When to Transition to Lateral Breathing?

Once the client:

Gains basic diaphragm control + awareness
Can breathe without overusing neck/shoulders
Learns to relax the abdominal wall during inhale
Demonstrates control of TVA and pelvic floor on exhale

👉 Then, lateral breathing can be introduced gradually to support core control in movement — especially for exercises requiring neutral spine, spinal flexion, or loaded transitions.

📚 Full Scientific and Teaching Sources

McGill, S. (2010). Ultimate Back Fitness and Performance. BackFitPro Inc.
Axler, C. & McGill, S. (1997). "Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge." Medicine & Science in Sports & Exercise.
Calais-Germain, B. (2006). Anatomy of Breathing.
Club Pilates Teacher Training Manual (Contemporary Pilates principles on core activation and lateral breathing).
Neumann, D. (2010). Kinesiology of the Musculoskeletal System.
Anderson, Brent. Polestar Pilates Fundamentals Education Manual.
Isacowitz, Rael. BASI Pilates, Pilates Fundamentals Course Material.
APPI (Australian Physiotherapy and Pilates Institute). Clinical Pilates Series Manuals.
Balanced Body. Movement Principles Certification Manuals.
Joseph Pilates. Return to Life Through Contrology (historical source, interpreted through modern biomechanics).
Larkam, Elizabeth. Anatomy Trains in Motion Workshops (contemporary spine and ribcage work).