A Comprehensive Guide to the Pilates Around the World Exercise

The Pilates Around the World exercise is one of the most popular and effective movements in modern Pilates. Not only does it improve flexibility and strengthen the core, including the upper and lower abdominal muscles, and intercostal muscles, but it also helps in enhancing posture. This article provides an in-depth explanation of the Pilates Around the World exercise and how to perform it effectively using the Ladder Barrel and Spine Corrector.

What is the Pilates Around the World Exercise?

The Pilates Around the World exercise is an advanced-level movement that requires good body control and an understanding of the body’s mechanics. The name comes from the full-body circular motion, as if you are “traveling around the world” by using the strength of your core and the flexibility of your spine, shoulders, and hips.

This exercise activates the core chain, targeting the upper and lower abdominal muscles, the left and right intercostals, while also enhancing the ability to rotate the spine, improving balance, and body control.

The Pilates Around the World exercise is best suited for individuals with a basic foundation in Pilates, who understand the principles of body control and can safely perform movements on equipment like the Ladder Barrel or Spine Corrector.

Key Benefits of the Pilates Around the World Exercise

When performed using popular Pilates equipment like the Spine Corrector and Ladder Barrel, the Around the World exercise offers numerous benefits, such as:

Strengthening the Core and Improving Posture

The Pilates Around the World exercise requires a balanced engagement of the abdominal muscles, obliques, and lower back to execute circular movements. This activates deep muscle groups and boosts core strength.

A strong core not only shapes the body but also plays a crucial role in maintaining proper posture and reducing the risk of back and spinal injuries.

Supporting Spinal Health and Lower Back

With the support of Pilates equipment, the Around the World exercise helps to align and maintain proper spine positioning. This reduces pressure on the lower back while enhancing spinal endurance. Individuals who frequently suffer from back pain or spinal issues should incorporate Pilates Around the World into their routine to help alleviate stress on the vertebrae and support recovery from minor injuries.

Enhancing Balance and Neuromuscular Control

Moving the body around an axis on an unstable surface challenges balance, improving reflexes and coordination between the brain and muscles.

How to Perform the Pilates Around the World Exercise on the Spine Corrector

The Pilates Around the World exercise on the Spine Corrector is an intermediate to advanced exercise. When performing it, you must stretch in various directions. While moving the spine from a rotational position to a straight back and back again, it’s essential to maintain activity in the legs.

Steps to perform the Around the World exercise on the Spine Corrector:

1. Positioning: Sit on top of the Spine Corrector, with your lower back gently resting against the curved part of the equipment. Place both feet flat on the floor and bend your knees at 90 degrees to maintain stability.
2. Hand Placement:
3. Place your hands lightly behind your head or extend them out to your sides horizontally for better balance.
4. Initiating the Movement: Begin by slowly rotating your torso to one side (e.g., the left side), moving your body in a curved arc while keeping your hips fixed on the Spine Corrector.
5. Breathing: Inhale deeply as you extend your arms and shoulders backward to form a curve, opening up your chest and stretching your abdominal muscles.
6. Returning to the Center: Continue moving your body in a curved arc to the opposite side, completing one circle as you return to the center.
7. Exhale and Repeat: Exhale as you move forward and return to the starting position. Perform the same movement in the opposite direction to balance both sides of the body.

How to Perform the Pilates Around the World Exercise on the Ladder Barrel

The Pilates Around the World exercise on the Ladder Barrel is more challenging than when performed on the Spine Corrector due to the need for greater full-body control and balance on the curved surface. This exercise tests spinal flexibility while requiring coordination between the core, legs, and lower back.

Steps to perform the Around the World exercise on the Ladder Barrel:

1. Prepare the Position:

• Sit on top of the Ladder Barrel (the highest part of the equipment).
• Keep your feet parallel, hip-width apart, and place the arches of your feet on the second step from the top.
• Stabilize your hips on the top of the Barrel, maintaining a stable balance.
• Raise both arms overhead, slightly extending them in front of your face, palms facing each other, as though pulling an imaginary bar.
• Maintain a straight back and elongate the spine upward, ensuring your seating position is stable.

2. Begin the Rotation:

• Rotate your torso from the waist to the right, keeping your hips stable on the Barrel.
• Simultaneously extend your arms and body to create a graceful line.

3. Relax and Extend:

• While rotating, keep your hips perpendicular to the Barrel without moving or tilting them.
• Push your feet against the step to maintain balance and stability.

4. Return to the Straight Back Position:

• Slowly return to the Flat Back (straight back) position, elongating the spine.
• Focus on controlling the movement from the waist, rather than relying on the arms.

5. Rotate to the Left and Lift:

• From the waist, rotate your torso to the left, continuing to lift your body upwards.
• Then, return to the original position at the top of the Barrel.

6. Reverse the Movement:

• Rotate your torso from the waist to the left, extending your body.
• Continue the sequence by returning to Flat Back and rotating to the right, lifting your body upwards.

7. Repeat:

Perform this exercise 3-5 times in each direction, maintaining a consistent breath pattern and good core control.

Note: Maintain smooth movement throughout, avoiding excessive force or fast motion to ensure safety and accuracy.

Common Mistakes and How to Correct Them

Although the Pilates Around the World exercise seems straightforward, improper technique can reduce its effectiveness and lead to muscle strain or discomfort in the shoulders and lower back. Even experienced practitioners sometimes make mistakes when performing this exercise, particularly when using equipment like the Spine Corrector or Ladder Barrel. Here are some common errors and their corrections:

• Mistake 1: Rotating too far, leading to unnecessary strain on the spine. Correction: Focus on controlling the movement, avoiding rapid or excessive rotation.
• Mistake 2: Incorrect breathing or forgetting to adjust breath rhythm. Correction: Always synchronize your breathing with each movement. Inhale when extending the arc and exhale when returning.
• Mistake 3: Using force from the hips or legs instead of engaging the core muscles. Correction: Ensure the hips and legs remain stable, focusing on engaging the core to control the body movement.

The Pilates Around the World exercise, whether performed on the Ladder Barrel or Spine Corrector, offers numerous health and fitness benefits. Consistent practice of this exercise will increase flexibility, improve posture, and help you achieve a balanced body and mind. Start today and notice positive changes over time!