Matwork Foundations: Small Adjustments That Transform Your Practice

Pilates Matwork is deceptively simple. Unlike the Reformer, which offers external resistance and feedback, Matwork relies solely on Control, Centring, and Precision—all generated internally. Because of this reliance on self-awareness, small, often overlooked adjustments can be the difference between simply moving your limbs and profoundly engaging your deep core strength (Rumpfstärke).

At Momax Pilates at Roecklplatz in Munich, our Matwork (all levels) classes emphasize these foundational details. Our goal is to train not just your muscles, but your Körperbewusstsein (body awareness), ensuring that every exercise you perform is done with maximum safety and efficiency.

Here are three essential small adjustments that, when mastered, will fundamentally transform the strength and quality of your entire Matwork practice.

1. Mastering the Neutral Pelvis and Imprint

The position of your pelvis is the foundation of nearly every Matwork exercise. Incorrect positioning can place strain on the lower back and prevent proper core activation.

The Nuance of the Neutral Spine

A neutral spine maintains the slight natural curve in your lower back when lying down. This is the optimal position for functional movement and balanced core engagement. However, for many individuals, tight hip flexors or weak abdominals make maintaining this position challenging.

• The Adjustment: Instead of trying to force a flat back (imprint) immediately, find your neutral position first. Imagine a glass of water balanced on your lower abdomen/pelvis—you don't want to spill it forward or backward.

• The Transformation: Training in neutral requires the deep abdominal muscles (transversus abdominis) and the deep back stabilizers to work in concert to maintain balance. This functional core stabilization translates directly into improved posture and less back pain in everyday life.

• When to Use Imprint: The imprint (gently pressing the lower back toward the mat) is used intentionally by our instructors to stabilize the spine only during exercises where leg levers are long, heavy, or low (e.g., Leg Circles or The Hundred), ensuring absolute lumbar protection.

2. Utilizing Lateral (Ribcage) Breathing

Breathing is the first principle of Pilates, but it is often the most misunderstood. If you find yourself holding your breath or breathing into your belly during core exercises, you are compromising your stability.

Breathing to Engage and Support the Core

Traditional abdominal breathing can cause the core to bulge and relax. Pilates uses a specific technique to maintain core tension while facilitating lung expansion.

• The Adjustment: Breathe laterally (sideways) into the back and sides of your ribcage, expanding your body like an accordion. Keep your abdominal muscles gently engaged, drawing them in slightly throughout the breath cycle, particularly on the exhale.

• The Transformation: Lateral breathing keeps the deep stabilizing muscles (Rumpfstärke) active and engaged throughout the exercise. The deep, full inhale promotes Stressabbau (stress reduction) by maximizing lung capacity, while the powerful exhale helps empty the lungs completely, further deepening abdominal contraction. This precise, controlled breathing infuses every movement with Flow and purpose.

3. The Activation of the Scapular Stabilizers

Many Matwork exercises, even core movements, demand significant shoulder and upper back stability. Allowing the shoulders to shrug up toward the ears or the shoulder blades to "wing" compromises neck health and the effectiveness of the exercise.

Finding Stability Before Movement

• The Adjustment: Before starting an exercise like a chest lift or an arm circle, consciously draw your shoulder blades down your back and slightly wide across your ribcage. Imagine your shoulder blades are heavy anchors that stabilize your upper body. This creates space and reduces tension in your neck.

• The Transformation: Stabilizing the shoulder blades engages the muscles that support your neck and upper back. This not only enhances the sculpting effects of arm exercises but dramatically improves your daily posture when sitting or standing. By learning to keep your shoulders relaxed yet stable, you are directly mitigating the tension that modern life places on the upper body.

Your Journey to Precision at Momax Pilates Roecklplatz

Matwork is the ultimate training ground for developing the Control and Precision required for all Pilates modalities, including the Reformer and Cadillac. These small adjustments are the keys to unlocking deeper strength and moving with greater Erhöhte Flexibilität (increased flexibility).

At Momax Pilates, our certified instructors provide the expert cues and tactile feedback necessary to help you feel the difference these adjustments make. By focusing on quality over speed, you transform your practice from a routine workout into a mindful, powerful experience that builds a stronger, more resilient body for life outside the studio.

Ready to stop just doing the movement and start mastering the principles?

Book your Matwork (all levels) class now at Momax Pilates Roecklplatz and experience the transformative power of Pilates precision.