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RB PILATES

The Hundred

Plane of Motion

Sagittal

Muscle Focus

Anterior Spinal Stabilizer

Transversus Abdominis

To maintain the lumbo-pelvic stabilization.

Diagram showing the transverse abdominis muscle in red from front, side, and back views. Labels include “front,” “side,” and “back.”

Spinal Flexors

Rectus Abdominis, Internal Oblique, External Oblique

To keep the spine in flexion.

Hip Flexors

Iliopsoas, Rectus Femoris, Sartorius, Tensor Fascia Latae, Pectineus

To maintain the legs in a 45-degree angle.

Diagram of human hip flexor muscles labeled: Psoas, Iliacus, Sartorius, Tensor Fascia Lata, Rectus Femoris, Pectineus. Text: Hip Flexors.

Shoulder Extensors

Latissimus Dorsi, Teres Major, Posterior Deltoid

To pump the arms with a downward focus.

Diagram of a skeleton's back shows labeled muscles: Teres Major, Latissimus Dorsi, Deltoid, Triceps. Title: Shoulder Extension/Hyper Extension.

Other Muscles at Play

Hip Adductors keep the legs together.
Knee Extensors keep the knees straight.
Plantar Flexors keep the feet pointed.
Shoulder Flexors keep the arms off the floor and resist gravity.
Elbow Extensors keep the elbows straight.

Objectives

Warm up for the upper body and bring heat to the body & increase circulation.
Coordination of the slow smooth breath against the staccato movement of the arms.
Focus on maintaining a stable trunk in flexion and the pelvis stable with the tailbone anchored as the arms move and hold the legs still in space.
Build the midline connection.
The lower back is imprinted while the pelvic remains in neutral to ensure a strong connection to the core. Cueing to work from the pelvic floor muscles helps to provide lumbo-pelvic stabilization.
Focus on breathing to synchronize the movement.

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