The Pilates learning room

Pilates & anatomy

Connect movement to the whole-body atlas.

The muscles work as coordinated groups. Highlighting a region explains a movement focus; it does not isolate a single muscle or establish treatment for a painful area.

Labeled anterior and posterior abdominal-wall diagrams showing rectus abdominis, external and internal obliques, transversus abdominis and posterior abdominal muscles. — OpenStax · source · CC BY 4.0

Abdomen, pelvis & pelvic floor

Support, pressure and movement through the centre.

Rectus abdominis: Flexes the trunk.
Internal & external obliques: Contribute to trunk rotation and side bending.
Transversus abdominis: Contributes to abdominal compression and trunk support.

Open the atlas →Related exercises →

Labeled views of the vertebral column showing cervical, thoracic, lumbar, sacral and coccygeal regions and the spinal curves. — OpenStax · source · CC BY 4.0

Spine & back

A column of joints, supported by layers of muscle.

Erector spinae: Extend the spine and help control side bending.
Multifidus & other deep spinal muscles: Help control movement between spinal segments.
Quadratus lumborum: Assists side bending and supports the twelfth rib.

Open the atlas →Related exercises →

Anterior and posterior shoulder-girdle diagrams labeling trapezius, rhomboids, serratus anterior and other muscles that position the scapula. — OpenStax · source · CC BY 4.0

Shoulders & upper back

The arm, shoulder blade and collarbone move together.

Trapezius: Positions and stabilises the shoulder blade; its fibre groups contribute differently.
Serratus anterior: Draws the scapula around the ribs and helps it rotate upward.
Rhomboids: Draw the scapula towards the spine.

Open the atlas →Related exercises →

Labeled anterior views of the sternum and rib cage, showing the manubrium, sternal body, xiphoid process, ribs and costal cartilages. — OpenStax · source · CC BY 4.0

Chest, ribs & breathing

A moving cage around the heart and lungs.

Diaphragm: Contracts and descends during inhalation, increasing chest-cavity volume.
Intercostals: Muscles between the ribs assist breathing mechanics.
Pectoralis major: Moves the upper arm across and towards the body.

Open the atlas →Related exercises →

Labeled anterior and posterior views of the hip and thigh, showing gluteal muscles, quadriceps, hamstrings, adductors and other muscles acting on the hip and knee. — OpenStax · source · CC BY 4.0

Hips, buttocks & thighs

Large muscles move the femur and steady the pelvis.

Iliopsoas: Psoas major and iliacus flex the hip.
Gluteal muscles: Gluteus maximus extends the hip; medius and minimus assist pelvic control and hip abduction.
Adductors: Draw the thigh towards the midline.

Open the atlas →Related exercises →

Labeled anterior and posterior views of lower-leg muscles, with superficial and deep posterior muscles including gastrocnemius, soleus and tibialis posterior. — OpenStax · source · CC BY 4.0

Lower legs, ankles & feet

A mobile foundation from shin to toes.

Gastrocnemius & soleus: Raise the heel through the Achilles tendon.
Tibialis anterior: Lifts the front of the foot.
Tibialis posterior & fibularis muscles: Help control the foot and ankle.

Open the atlas →Related exercises →

Calves, breathing and the wider body

Use supported heel raises to study calf loading, and rib breathing to notice respiratory movement. The digestive organs and abdominal muscles have different roles; trunk exercises are not treatment for digestive disease.

Calf anatomy →Digestive system →Symptom guidance →