This week in my classes I’ve been focusing on pelvis weight and neutral pelvis. It can be all so easy to forget the basics of Pilates and getting away from these makes the exercises easier so you get less benefits.
When lifting your legs (for example knee folds) you want to be using your lower abdominals to do the work. If not your lower back will end up compensating, leading to a weak core and over-worked lower back.
Set yourself up in neutral, focus on the hip bones being level and you being flat from hip bones to pubic bone. To check gently rock the pelvis up, then tuck it under and rest in the middle of these two movements.
Now feel the weight of the pelvis. As you focus on this, feel your feet getting lighter. You should find that as your pelvis gets heavier and your feet lighter your lower abdominals engage, so your core switches on. This is the position you should be starting your knee folds and all exercises that stem from these from.
Always better to start slow and find a place where your abdominals are able to support your legs, and with some people their legs might be too heavy for their abs to hold. Start small and build up slowly. You will get stronger.