Pilates for Aerialists: My Research from London

2024 was an exciting and challenging year for so many reasons! One of these reasons points to the original EMG (electromyography) research I conducted on the effect of Pilates on deep abdominal recruitment in circus artists. After spending months recruiting aerialists from different corners of the UK, 8 professional and recreational aerialists and acrobats joined my study. In this blog, I’m revealing the short version of my findings.

All of my hypotheses pointed to Pilates helping to increase deep abdominal engagement in the various orientations of the spine (explained in more detail below).

Blog Guide

• What is Electromyography (EMG) and how does it measure deep abdominal strength?
• Study Method: What was expected of my participants?
• Study Outcomes: Did Pilates Change the Deep Abdominal Engagement of Aerialists and Acrobats?
• What now? Should Aerialists and Acrobats Implement Pilates Long Term into their Routines?
• Conclusion: My Research on Deep Admonial Engagement in Circus Artists

What is Electromyography and how does it measure deep abdominal strength?

EMG studies are known to have the ability to identify the recruitment of deeper muscles. Electromyography is specific in that it measures the electrical response of a skeletal muscular nerve in response to change or stimulus. While some research exists to study the recruitment of deep abdominals on an unsteady surface, no research up until now existed to uncover deep abdominal recruitment while the spine is in an inverted state, providing the perfect opportunity for my research!

If you’re trying to picture an EMG study, think about TENS unit pads being placed in between the hip crests. This is exactly how I measured the deep abdominal contractions of the transversus abdominus (our deepest core muscle).

Study Method: What was expected of my participants?

Over 5 weeks, the study participants were expected to upkeep three thirty-minute solo Pilates sessions and attend one virtually streamed or in-person Pilates class. The focus of each session was Pilates breath education with a huge emphasis on pelvic floor recruitment, as well as deep abdominal recruitment from supine, side lying and quadruped positions.

On week 1, prior to Pilates sessions commencing, I gathered the EMG data on each participant’s TrA (transversus abdominus) recruitment in 5 different inversion variations including what I have referenced as the “neutral spine” of an inversion (just a straight up and down pencil), spinal extension (otherwise called bird cage), spinal compression (otherwise called pike) and inverted lateral flexion from side to side (a supported “meat hook” variation).

The same data was collected on Week 3, as well as on the final reading on Week 5.

Study Outcomes: Did Pilates change the deep abdominal engagement of aerialists and acrobats?

To make a long story short, yes! Pilates did change the deep abdominal output of the circus artists in my study. However, the only “statistically significant” difference that I found in deep abdominal output after 5 weeks of Pilates sessions was with “inverted left side flexion” or a “meat hook” towards the left.

The other aerial shapes that showed somewhat of a meaningful increase on the EMG readings were spinal extension (bird cage), which doubled in output and inverted spinal lateral flexion to the right.

Inversions only increased subtly and spinal compression didn’t really increase at all. My chart below gives you a little more nerdy insight.

What now? Should Aerialists and Acrobats Implement Pilates Long Term into their Routines?

My conclusion and discussion went into depth on explaining why further study and a larger participant pool is warranted. Pilates has proven to be exceptionally beneficial in increasing strength and prevent injury in dancers (who remain on the ground). I’ll be interested to follow future studies that unpack the effect of Pilates on the circus population.

Regardless, absolutely yes! Aerialists and acrobats should implement Pilates into their warm up routines, as well as a complement to their existing self care movement schedule. I recommend 2-3 30 minute to 45 minute sessions for optimal results.

Conclusion: My Research on Deep Admonial Engagement in Circus Artists

It was such an honor to study this population! If you happen to be an aerialist/ acrobat and are interested in incorporating Pilates into your routine, I have customised online Pilates programs available just for you! Book a call to learn more.