Why Work Your Abdominals In Pilates
Navel to your spine, don't let your stomach bulge and engage your abdominals are often heard throughout the Pilates class
. This is a reminder to activate your abdominal muscles, what we call the powerhouse. The powerhouse (also known as the girdle of strength) links your abdominal muscles with your back muscles. Work the powerhouse and you will flatten the belly, get rid of love handles and firm up your entire backside.
Pulling in your abdominals is fundamental to the Pilates method of exercise. It is the latest technique that is well-promoted in strength training, in Pilates, even in physical therapy settings and throughout the fitness world. This new emphasis is a means of stabilizing the spine and engaging all the core muscles. Just about everything you do in life calls for your powerhouse. As you are training in Pilates, your abs, hips and lower back turn into a strong centre of support.
In Pilates, training the abdominals creates an integrated core of strength that supports the spine and facilitates stability and freedom of movement throughout the body. Throughout the series of Pilates exercises, we aim to create a strong, stable foundation for movement by employing the muscles of the pelvic floor and nearly all of the abdominal muscles, teaching them to work efficiently and in tandem with the back muscles.
Pilates places special focus on strengthening the deepest of abdominal muscles, the transversus abdominis. These muscles are often most neglected resulting in the belly bulge. Getting to know your transversus abdominis will help eliminate the belly bulge! Pilates will teach you to work all of your abdominal muscles evenly to create a firm flat centre, including the coveted rectus abdominis (the six-pack abs muscle).
These same abdominal muscles all work together to form a girdle of support for the middle of your body and your spine. Each fiber of the abdominal muscles run in many different directions providing a strong support system for your trunk. There is too the set of criss-crossing muscles called the obliques (these shape your waist). Collectively they make up the core stabilizing muscles of your body. This holds your body in place wrapping your centre like a corset. Strengthening these muscles will help diminish upper and lower back pain, flatten your belly, shrink your waistline, lengthen your spine and improve your posture.
Pulling in your abdominals is best done with a neutral spine. This means that the natural curves of the spine are present and the pull-in does not create a forward flexion of the upper spine, nor a tuck of the pelvis (whether anteriorly or posteriorly). As your abdominals pull in, it is essential to maintain both length and breadth in the back as the muscles are challenged to counter the pull of abdominals. It is also important to keep your shoulders pulled down towards your lower back. Pilates does use both forward flexion and the option of the flat or curved back in its many exercises; but these are choices that are made for specific intentions and special modifications. As a guideline, the neutral spine is the strongest starting position and should be cultivated for it is the most effective and safest stance to use in everyday movement.
In Pilates and many other exercise forms today, the abdominal pull-in is required and this can be used as a training tool to increase the effectiveness and intensity of the workout. Pulling in the abdominals is part of the set up for developing strength and efficient motion in Pilates. The main intent being the proper alignment of all body parts, the full utilization of the breath, and the application of focused awareness. These are integral to achieving the full benefits of each exercise. Your muscles become stronger, their interactivity becomes more organized, and everyday movement, even athletic movement, is easily supported. With a stronger core, your muscles become more toned and always ready for action.
Pilates is an integrative approach to exercise with the guiding principles of concentration, control, centering, flow, precision and breathing. These principles are interrelated with each move you make, giving your mind and body a total makeover.
Copyright (c) 2011 Claudel Kuek
by: Claudel Kuek
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