PAA Course Competency Criteria standards

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In this episode of the *Pilates Science Podcast*, hosts Bruce Hildebrand and PAA President Robyn Rix explore how simply changing the **angle** of the body can dramatically alter muscle activation in familiar Pilates exercises. Robyn begins by sharing her studio experience with the Total Gym Gravity Training System—initially assuming that a slight incline would make chest lifts easier, only to discover that they actually felt more challenging through the abdominals. That curiosity leads into a discussion of research examining how working on a flat surface, an incline and a decline changes what’s really happening in the trunk muscles during key Pilates moves.

They unpack one particular study looking at the high plank and a modified teaser performed at different angles. For the plank, erector spinae activation stayed low across all conditions, while the rectus abdominis was moderately active but reached its highest activation on a **decline**, with the external obliques jumping to high activation levels in that position—valuable for anyone wanting to seriously challenge the front and sides of the core. For the modified teaser, the pattern flipped: rectus abdominis and external obliques both showed a clear increase on an **incline** and decreased on a decline, suggesting that tilting the body can be used either to ramp up difficulty or to create smart regressions that keep the exercise accessible without losing core intent.

Bruce and Robyn then bring it back to the studio floor with practical, equipment-flexible ideas: using a box under the feet for decline planks, creatively setting up on the reformer with hands on the floor and feet on the footbar, or employing push-up handles to protect the wrists in angled work. Throughout, they stress that stability and safety of any inclined surface is non-negotiable, and that the goal isn’t just to make things “harder,” but to understand how gravity and body position can be manipulated to better target specific muscles. The episode closes with an invitation for teachers and practitioners to experiment thoughtfully—try chest lifts and rotations on a slight incline, feel the difference in your own body, and use angle as another intelligent tool for refining and individualising Pilates practice.

PAA Course Competency Criteria standards

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In this episode of the Pilates Science Podcast, hosts Bruce Hildebrand and PAA President Robyn Rix explore the fascinating world of heart rate variability (HRV) and what it can tell us about our health, stress levels and resilience. They unpack what HRV actually measures—the tiny variations in time between each heartbeat—and explain how these fluctuations reflect the dynamic balance between the sympathetic “gas pedal” and the parasympathetic “brake” of the autonomic nervous system. A healthy heart isn’t a rigid metronome; it’s responsive and adaptable, and higher HRV is generally associated with better recovery, flexibility and overall system health, while lower HRV can indicate stress, overload or increased health risk.

Bruce and Robyn then walk listeners through the main ways HRV is measured in research: time-domain measures such as SDNN and RMSSD, and frequency-domain measures like HF, LF and the LF/HF ratio. They translate these technical terms into plain language, showing how each metric helps paint a picture of how well the nervous system is regulating the heart. From there, they connect the dots to Pilates, explaining why a single Pilates session might temporarily reduce HRV—because the body is being challenged, just like driving uphill—but how regular Pilates training over weeks tends to improve HRV markers and support a healthier autonomic balance.

The conversation highlights research demonstrating that Pilates, especially when combined with slow, controlled breathing, can significantly enhance HRV, making the heart and nervous system more adaptable over time in both healthy individuals and specific groups such as women and people with type 2 diabetes. Bruce and Robyn also discuss how training frequency and intelligently scaled intensity—such as practising three times per week with thoughtful progression—may further optimise these benefits. The episode closes with a clear, empowering message: by integrating consistent Pilates and mindful breathing, people can take an active role in supporting not just musculoskeletal function, but also the subtle, powerful rhythms of their cardiovascular and nervous systems.

PAA Course Competency Criteria standards

Visit the PAA website
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Join the PAA Member Forum (Members only)
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Email us at support@pilates.org.au