The Pilates arch is a position that serves two roles effectively. It acts as a beneficial exercise for your buttocks, thighs, and midsection, while also aiding in reducing strain in your lower back. According to Lara Heimann, a physical therapist, yogi, and the creator of Movement by Lara, as mentioned in an interview with Well+Good, this posture is capable of aligning the pelvis correctly, engaging the buttocks to alleviate pressure on the back, and elongating the front of the hips that might be compressed due to prolonged sitting.
The arch position is also a fundamental element within Pilates movements. Starting from the Pilates arch, various pulses and leg lifts can be conducted for enhancing both leg and midsection strength.
Given the versatility and importance of this position, it is crucial to ensure that you perform the Pilates arch accurately. Brian Spencer from East River Pilates often observes individuals making common errors, hence he has provided us with valuable insights on perfecting the posture. One vital tip he shares is to focus on maintaining tension in the appropriate areas. Rather than allowing this tension to accumulate in your shoulders, activate your legs and midsection by pressing your feet downwards, while also having the sensation of pulling them towards your body.
“By doing so, the hamstrings get engaged more effectively, transforming it from simply pushing down to a pulling motion,” mentions Spencer.
Here are the top three recommendations from Spencer for executing the Pilates arch correctly.
1. Ensure correct positioning of your feet in relation to your hips
An error frequently witnessed by Spencer is individuals positioning their feet too distant from their hips. Ideally, your feet should be just within the range of your fingertips. This alignment allows for optimal activation of the pushing and pulling action with your hamstrings.
2. Steer clear from overarching your lower back
Individuals tend to excessively arch their lower backs in an attempt to lift their hips higher, as observed by Spencer. However, it is essential to maintain your lower back in a neutral position: It is correctly aligned when your abdominal muscles are engaged, enabling you to have a clear view of your knees.
3. Loosen up your shoulder area
Oftentimes, people tend to tense up their shoulder region. Avoid this! Keep your shoulders relaxed and acting as a stable base for the posture, instead of being actively engaged muscles. “When uncertain, turn your palms upwards,” advises Spencer. This action will open up your chest and prompt your shoulders to relax.
