Debunking how Pilates impacts Smaller Muscles

So, picture this: you're fresh into your first week of Pilates, and suddenly you're hit with this revelation, "I'm feeling muscles I've never felt before." 

Sound familiar? 


Yeah, we hear that a lot and our classic response?
"Ah, that's just Pilates targeting your small muscles."

But what's the real secret behind Pilates' knack for awakening these dormant muscles?
Firstly, let's talk about these so-called small muscles. They're like the hidden gems of your body—deep, intrinsic muscles such as the Transverse Abdonminis, Multifidus and the Pelvic Floor that provide the stability and support your joints need to function like a well-oiled machine.

Take the Transverse Abdominis, for example. While it's a larger muscle in terms of its coverage area, it's often considered a small muscle in the context of Pilates due to its deep location within the abdomen and its crucial role in providing core stability. Unlike the more superficial muscles associated with big movements, the Transverse Abdominis acts like a natural corset, wrapping horizontally around your torso to support your spine and pelvis. It's like having an internal support system that keeps you standing tall and moving gracefully.

Then there's the multifidus, nestled along the spine like a row of tiny guardians. These muscles may be small, but they're mighty. They're responsible for maintaining spinal stability and controlling fine movements of the spine. Weakness or dysfunction in the multifidus muscles can contribute to issues such as low back pain and decreased mobility.

Let's not forget about the pelvic floor muscles—a group of small muscles located at the base of the pelvis. These muscles provide support to the pelvic organs, contribute to urinary and bowel continence, and play a vital role in core stability and sexual function. Strengthening the pelvic floor muscles through Pilates exercises can improve bladder control, prevent pelvic organ prolapse, and enhance overall core strength.

Secondly, Pilates movements targets ligaments, tendons, and the intricate network of connective tissues that support our bodies. So what’s the difference between ligaments and tendons? Ligaments are tough bands of connective tissue that connect bones to each other, providing stability to joints. Tendons, on the other hand, connect muscles to bones, transmitting the force generated by muscles to produce movement. While ligaments and tendons are not actively contracted during exercise like muscles, they play a crucial role in maintaining joint integrity and transferring forces efficiently. In Pilates, exercises are performed with a focus on controlled movements and proper alignment. This emphasis on precision and alignment helps to gently stretch and strengthen ligaments and tendons surrounding the joints. For example, exercises like leg circles and arm reaches engage the muscles and create tension in the surrounding connective tissues, promoting flexibility and resilience.

Beyond ligaments and tendons, Pilates also targets the intricate network of connective tissues that envelop and support the entire body. Connective tissues include structures such as fascia, which is a dense network of collagen fibers that surrounds muscles, bones, and organs, providing support and allowing for smooth movement. Pilates exercises involve a variety of movements that elongate and strengthen the muscles while simultaneously engaging the surrounding fascia. This dynamic stretching and strengthening of the muscles and fascia help to improve flexibility, mobility, and overall body awareness.

An example of all these 'small muscles working is' the Pilates bridge exercise. As you lift your hips off the mat, the transverse abdominis, engage to stabilise the spine and pelvis, promoting core strength and control. Simultaneously, the multifidus muscles along the spine activate to maintain stability and control throughout the movement, contributing to spinal health and mobility. Additionally, there is a natural engagement of the pelvic floor muscles to support the pelvis to stabilise the pelvis and maintain proper alignment throughout the exercise.

So, the next time you find yourself marveling at muscles you never knew existed after a Pilates session, remember that it's not just about the muscles—it's about awakening and strengthening your body from the inside out leaving you feeling empowered, balanced, and ready to take on whatever challenges life throws your way.