The Secret Behind Spot Reducing and Pilates.

By Aspasia Simeone

Spot reducing is a term that gets used more often than it ought to be. Many of us are affixed on physical characteristics at face value rather than their systemic quality and long term consequences. 

In the 25 years that I have been servicing the general population and guiding communities through fitness and wellness, more often than not, my encounters are superficial in depth and request. This however does not underestimate such petitions, as it does serve as a gateway to general health related strides going forward. 

The consensus among the fitness seeking population is to rid oneself of noticeable personal flaws, indifferent to what may be obscured and visceral. Most often these troublesome areas of concern are surrounding the abdominal region, the upper extremities and the hind quarters around the rump. 

As Pilates identifies with the Core for stabilization and/or mobilization, activation of these Core muscle stimulate visceral regions, where unseen problem area may hide. Although spot reduction is not directly proportionate to stimulus, rousing specific regions of the Core, one can attribute Pilates actions to personal gains and beneficial results. 

Defining the Core and its placement within the torso is essential to Pilates, as it houses in itself, the breathing mechanism, the stability assurance and the mechanical advantage needed to perform all Pilates activity. 

We soon learn in Pilates essentials that the Core is comprised of the pelvic floor, all the muscles within the abdominal region and diaphragm, and resides deep within the torso. Pilates professionals refer to this zone as the Power House, as it will soon become apparent. In its entity, the torso houses the Core and connects through the spinal column the upper body region (the thorax, shoulder girdle and ribcage) to the lower region of the pelvic girdle. Included also are the attachments; the limbs and the neck. The diaphragm then serves as a separation between the thoracic-chest cavity and abdominal-pelvic cavity. Within these cavities dwell all the organs of the human body and are distinctive to bodily function and placement. 

In Pilates, it is considered intuitive to secure ones self-awareness and control of the Core. Coupling intrinsic senses with musculature memory, Pilates participants are guided to rely on the Core as the central component, integrating the breathing with the movement.

As the internal organs bare the consequences of excessive fat deposits, visceral fat regions deep within the abdominal-pelvic cavity are in the company of  the Pilates Power House and therefore serves as the link between inception and performance. Nothing happens in Pilates without enabling the Core first. The Power House: the driving force behind the Pilates method. 

Muscle contractions draw blood supply to the site. Excess visceral fat stored in the abdominal-pelvic cavity has a higher blood supply than other superficial fat deposits because of the nature and requirements of the organ. This form of organ fat mobilizes much easier and fat cells are carried away by increased blood flow and thereby used as a main source of energy. Fat is essential, but excessive organ fat is not. 

Most fat on our bodies is under the skin called subcutaneous fat and is more unsightly than it is harmful. However the amount of surface fat can forecast the excess visceral fat and therefore is an important tracking indicator. The abdominal muscles separate the abdominal-pelvic cavity from the outer layer of skin where subcutaneous fat lies beneath. Studies have shown there is a correlation between soft belly fat and what lies deep within the abdominal-pelvic cavity as visceral organ fat. The general guidelines from the AHA are as follows:

Men and women are at a higher risk for chronic metabolic conditions when a waist circumference of  >= 40  and >=35 are meet respectively. 

Staying active and including various forms of exercise on a daily basis will lower the risk for possible chronic outcomes while focusing on a healthy forthcoming outlook. As there is no way to purposely spot reduce the harmful excess visceral fat, the Pilates format hones in on the muscles lying deep within the abdominal-pelvic cavity making the circulation of rich oxygenated blood flow a vital part of energy metabolism and therefore fat reduction.  

Just another great way Pilates can contribute to individualized wholesome achievements for all participants .