The Team at IM=X® Pilates and Fitness shared some tips based on exercise science research conducted by Founder and Creator Elyse McNergney.
1. Make sure that your spring load is correct. The primary muscles of the trunk must be able to co-contract to preserve the spinal length against the resistance. The purpose of all these movements is to start with a core muscle contraction and then contract the muscles of the arms and/or legs. You never want to overload the resistance such that you lose all that trunk muscle activity – your abs and back will look great following this tip!
2. On your reformer or Xercizer make sure to place your footbar in towards the carriage (ideally position one) to allow for maximum range of motion and leg extensions in all exercises.
3. Pay attention to muscle inhibition just as much as you pay attention to your core contractions. If you feel your neck muscles engage when you’re performing an abdominal exercise, that is a sign to check in on your technique and go back to the IM=X fundamentals to correct.
4. Consider taking several Beginner-level classes to develop the muscle patterns necessary to build intensity without compromising form. Since this style of exercise develops muscle endurance (as opposed to single muscle weight training), you may feel a little sore all over. However; you’ll never have the same type of soreness as you would with weight lifting. Don’t take that lack of soreness as meaning that you have to “work harder.” It’s an indication that you are building muscle endurance.
5. If an exercise feels too intense or like it’s too many repetitions – take a break. The purpose of IM=X Pilates and Fitness is to make you feel longer, stronger, and better. Whether you have hip, back, neck, knee or shoulder pain, if you’re not feeling improvements, then talk to your IM=X studio owner and schedule some Privates to address your unique needs. Any of those musculoskeletal aches should begin to go away.
6. Whether you’re doing 30-minute workouts a couple of times a week, or you’re coming every day, you will feel results if you’re executing correctly. Many of our clients find that three sessions a week works best for them, but decide what works best for you. We’d love to see you as much as you can make it! And we guarantee you’re going to feel great after each session.