Body Mechanics & Alignment
At M Pilates Method we combine several methods for optimal results. The result is a total mind and body workout for a higher quality of life. Through the M Pilates method, students will learn and internalize proper body mechanics within the first five minutes of their first session. This method can then be applied to all forms of movement and exercise.The Powerhouse method is the specific use of 3 muscles groups in the body. M Pilates Method instructors teach each student to move the smaller muscles of the arms and legs with the larger muscles of the Powerhouse to perform classical and contemporary Pilates exercises while controlling Pilates equipment at the same time.
The Powerhouse method employs and strengthens primary muscles (all back, gluteus, and core muscles) to lift and support your skeletal frame. By supporting your frame with strong muscles and reshaping your fascia with the Powerhouse method, you will begin to experience less stress in the lower back and a sense of freedom and openness in the body. This is the result of tightening, toning, and lifting the large primary muscle groups.
Before & After
The 5 Point Method
Promotes Healthy Posture
Learning to use proper body mechanics and strengthening your torso will give you an understanding of how to use the primary muscles versus the less powerful secondary muscles (arms, legs, neck) to initiate movement. The image above is a great example of how the center or primary muscles are used to lift and support the body rather than the limbs.
The Powerhouse method is designed to make proper body mechanics clear and intuitive so that students can confidently focus on the work rather than form and reap all the benefits of Pilates from the first session.
Pilates is for every type of body, and the Powerhouse Method will show you how strong you really are, at any size and age.
The Powerhouse
The Powerhouse
A Step-by-Step Guide
The Muscles of the Powerhouse
All Stomach, Back, & Seat Muscles
All of the Stomach Muscles
Pull your upper abs, lower abs and obliques in towards your midline of your body and lift your chest plate and spine up.
All of the Back Muscles
Use your back muscles to lift your spine up and at the same time; use your back muscles to pull your shoulders down your back and away from your ears.
All of the Seat Muscles
Pull your seat muscles in towards the midline of your body and lift your spine up.
How to Activate the Powerhouse
Activate the Powerhouse
Achieving great posture, body strength, & alignment is feasible and can be done while sitting at your desk or standing in line at a grocery store.To achieve great posture you’ll have to strengthen your primary muscles to support your skeletal system.
ACTIVATE
Pull your stomach, seat, and back muscles in and use them to lift your spine and chest plate up.
At the same time; pull your ribcage in and close it.
Finally pull your shoulders down your back with your back muscles, and hold.
PRACTICE
Practice the Powerhouse Method a few times a day to align & strengthen your torso for great posture and improved body mechanics.
Practice holding your powerhouse 5 minutes per day and break up the time into increments of 60 seconds at a time. Practice while sitting or standing.
Body Mechanics
Once you've rewired your brain to hold and sustain your Powerhouse then you can begin to practice using the method to move within any form of exercise.
Use the primary muscles of the body to help to ease unnecessary and inefficient stress on the body and prevent injury.
Train to rewire your brain to work more efficiently by:
1.Learn to use your stomach muscles instead of the hip flexors.
2. Learn to use your seat muscles instead of lower back muscles.
Schedule an intro private lesson to master the Powerhouse Method for better posture and body mechanics.
Please consult your doctor before starting a new exercise program and/or a diet. We recommended maintaining a healthy diet and cardio program for a healthy body.