It is crucial to build a strong foundation for your Pilates practice and learn the importance and action of the deep core muscles of the body. The BodyLove Pilates Fundamentals examines the pre & postnatal core anatomy and details targeted core exercises.


What are The Fundamentals?

  • The Fundamentals are a series of breathing activation exercises that target the deep core postural muscles of the body
  • These exercises form the foundation of the BodyLove Pilates method and are used and cued throughout both the pre & postnatal programs
  • The BodyLove Pilates Fundamentals aims to instruct you in targeted core work that you can do almost anywhere – just by breathing and connecting

Jump to the video demonstrations for all the exercises.

Follow along with Ali as she is instructed in a 10 minute Fundamental Prenatal Core workout.

DOWNLOAD THE FUNDAMENTALS GUIDE

Why are these exercises so important?
  • The Fundamentals provide essential support to the body - Your body goes through extensive changes, particular the abdominal muscles, over the course of your pregnancy. When you are postnatal you must focus on the recovery of your abdominals muscles and reconnection with your core
  • The Fundamental exercises are designed specifically to support your body best through this period of change and recovery – stabilizing and supporting your vulnerable pelvis and low back through targeted deep core work
  • Mastering these exercises will ensure you are working out in a safe way that will assist and support you to feel and look great
  • Learning to first stabilize the pelvis and spine before movement is a crucial step to ensure you are working in good alignment and using the correct muscles
  • The Fundamentals teaches you to harness the power of your breath by instructing you to enjoy a deep cleansing inhale and a powerful activating exhale

What are the main muscles of the Fundamentals?

  • The Transverse Abdominus (TVA) 
  • The Pelvic Floor (PFM) 

TVAPelvic Floor muscles

What are the positions used in the Fundamentals?

  • Seated - on a mat, physioball, flat back chair
  • All Fours
  • Supine - on your back
  • Prone - on your tummy (only for postnatal women)

*All positions are also in neutral spine and pelvis.

Seated neutralAll fours neutralsupine neutralprone neutral

WHY STRENGTHEN YOUR TVA?
  • To strengthen and challenge the TVA
  • Elongate and support the lumbar spine in a neutral position
  • Support the weight of the growing uterus
  • Stabilize the pelvis in a neutral position
  • Repair the Diastasis Recti postnatally

EXERCISES

  1. HUG YOUR BABY/BELLY BUTTON TO SPINE
  2. TVA COUNTING
  3. SIDEWAYS ELEVATOR
  4. SIDEWAYS ELEVATOR WITH ISOLATIONS

WHY STRENGTHEN YOUR PFM?

  • To discover, strengthen and challenge the deep core pelvic floor muscles
  • Support the growing uterus prenatally
  • Restore strength and support after childbirth
  • Form a strong foundation for the spine to provide good posture

The TVA will kick in with the activation of the pelvic floor but you must focus on first feeling the Pelvic floor lift before pulling the belly button to the spine or hugging your baby in.

EXERCISES

  1. PICK A PENNY UP
  2. PEA UP A STRAW
  3. EMERGENCY STOP AND HOLD
  4. PING PONG BALL/DIAMOND HOLD
  5. THE ELEVATOR RIDE
  6. THE ELEVATOR RIDE WITH ISOLATIONS
  7. FRONT & BACK ISOLATIONS
  8. QUICK FLICKS
  9. SLOW SQUEEZES

TVA & PFM EXERCISES - ACTIVATION OF THE MUSCLES TOGETHER.

  1. PELVIC TILT
  2. HEAD FLOAT