It is assumed that doing crunches everyday is all you need to build your core muscles. It is more than that. Your core muscles comprise not just the front of the body but also the back. The front starts with your 6 pack - which is called your rectus abdominis, internal and external obliques while the back would be the erector spinae group of muscles. In Pilates, we also work on the deep core muscles which includes your pelvic floor, multifidus and transverse abdominis for increased stability, balance and strength. In short, we call it, your body’s POWERHOUSE.
You use your core strength - in everything that you do. That includes doing your household chores, picking up your kids toy on the floor, running and even doing sports. Core strength makes movement more fluid, your balance on point, posture more aligned and stability will lessen the risk of injury. Overall, it allows your body to function properly.
The question now is- how do you build core strength?
Here are some exercises you can do at home with a mat. You may do 6-15 repetitions depending on your strength. Make sure proper alignment and set up is established before executing the exercises.
1. Cat Stretch
A gentle way to activate the core is doing the cat stretch. First is to fully flex the spine. Second is to bring it back to neutral alignment. Third is to allow the spine to move in full extension. You get the front and the back muscles fired right away!
2. Planks
Plank is an exercise that works the entire body from the core to its periphery. You have the option to modify from kneeling planks, or even side planks!
3. Obliques
Twisting movements side to side used both the internal and external obliques used contra-laterally.
4. Abdominal Curl
This movement directly targets the 6-pack which is the rectus abdominis. For added challenge, you may opt to pick up the legs to either a table top or a full extension.
5. Side bends
Side Bends stretches the entire side body that would help lengthen the spine. This also works the oblique muscles and increases strength and stability of the arm and legs.
6. Superman
Not only would you lengthen the spine but also work the entire back muscles.
7. Leg Pull
Pushing your hands away from the mat helps you activate the mid-back and shoulders. Lifting 1 leg up would challenge the stability of the entire back and the spine.
8. Teaser
Teaser works both the front and back core muscles by hugging the belly into the spine while extending the middle and upper back muscles.
For safety, we do recommend seeing a qualified Pilates Instructor to teach you how to execute these movements with form and precision. Your instructor can modify the exercise or recommend basic exercises to build core strength. You will definitely see the results once these exercises have been performed with intent. Consult Made To Move Studio by emailing hello@madetomovestudio.sg or Whatsapp/call 88990354 for a Private Pilates Trial at 50% off published rates. You may also check out their existing promotions at www.madetomovestudio.sg
Written by Melissa Pascual, Founder, Made To Move Studio. Address Balmoral Plaza, 271 Bukit Timah Road #04-10, 259708 Singapore
Comments