Muscle Slings
In pilates we can adapt every exercise to make it either more challenging or easier. This can be done by changing the level of the exercise, modifying the exercise or by using pilates equipment.
Adding pilates equipment does not always make it more challenging, it can also help modify the exercise to make it easier. Pilates equipment can be used so that certain muscle groups are targeted to help optimise muscle activity as different muscles work in conjunction with one another.
For example, adding a small, soft pilates ball in between your knees when performing the shoulder bridge exercise helps you activate your inner thighs (adductors) which helps to facilitate your core/abdominal muscles to perform. This is because these muscles work together and form the ‘Anterior Oblique Sling’ (
see below).
There are several different muscle slings in the human body; below are some examples of pilates exercises targeting these muscle groups:
Primary Sling (“centering”)
Muscles: Transverse abdominis, multifidus, diaphragm, pelvic floor (deep tummy and pelvic muscles)
Exercice examples: every single pilates exercise!
Anterior Oblique Sling (Front, Diagonal)
Muscles: External obliques (side tummy muscles) contralateral (opposite side of the body) adductors (inner thighs) and abdominal fascia (connective tissue around your tummy)
Exercise examples: shoulder bridge, scissors, hundreds
Posterior Oblique Sling (Back, Diagonal)
Muscles: Latissimus dorsi (large back muscle) and contralateral gluteus maximus (buttocks) and thoracolumbar fascia (connective tissues across the mid-lower back)
Exercise examples: swimming, one leg kick, bridge
Deep Longitudinal Sling (Back, Middle)
Muscles: Biceps femoris (hamstring muscle - surprisingly not in your arm like you might have thought I know!), sacrotuberous ligament (connective tissue from bone to bone around your pelvis), deep thoracolumbar fascia (again connective tissue around the lower back) and the erector spinae (lower back muscles at the side of your spine)
Exercise Examples: one leg kick, shoulder bridge
It is great to have a little bit of knowledge of muscle slings anatomy as it will help you understand your body more and learn how to optimise your quality of movement when performing pilates. And of course, lead you on your journey to being a Pilates Pro! 🧘🏽♀️🤸🏽♀️