Pilates is a great passion of mine because I know it works. Its one of the best forms of exercise for people who want a longer, leaner physique.
Pilates has been around for a hundred years and was originated by Joseph Pilates. Much of his Pilates in previous years was based on the rehabilitation of ill or inured people.
The tummy muscles
There are four layers of abdominal muscles, criss-crossing the body over the front, sides and back. This is a way of which we can bend and twist, but even more importantly, when developed and used correctly, they protect the spine and the internal muscles from strain and injury.
The top layer is the rectus abdominis, running vertically down the front of the body from the sternum to the pelvis. This is divided into the 4 sections and is the most muscle people tend to notice – the six packs!!!
The external Obliques run diagonally from just below the sternum and wrap around the waist. The internal Obliques are underneath them, and run diagonally from the lower ribs down to the pelvis.
The deepest layer is the Transversus abdominis (TVA). This runs horizontally around the waist to the back and down in front of the hips towards the pelvis. This is often forgotten muscle and strengthening it will not only create a strong, flat stomach, it will also give support and stability to the lower back.
I have selected specific exercises which are designed to help you achieve your toned stomach. As you do the exercises, you will become more aware of these layers of muscles and start to strengthen them. Remember, it’s really important that you ensure your body is in the correct alignment, and I would recommend you attend Pilate’s classes so an instructor can teach and ensure you are in the correct positions.
THESE EXERCISES ARE INTERMEDIATE LEVEL
Next 6 week Pilates course – November 8th, 7.45pm, White Hall, Franis Baily School, Thatcham, Berkshire. Only limited to 10 spaces.
Shoulder Bridge
Lie in neutral supine position
Exhale, and lift the spine off the floor, keeping pelvis in neutral and taking hips towards the ceiling into the bridge position.
Shoulders, hips and knees are in alignment.
Exhale, and flex the hip, keeping the leg bent or extend the leg pointing the toe towards the ceiling.
Exhale, and lower the extended leg towards the floor.
Repeat 3 times on each leg, maintaining the shoulder bridge position.
One Hundred
Lie in neutral supine position
Raise one leg at a time to table top position or extend the legs up.
Exhale, and curl the back off the floor, chin towards the chest and ensure you are sliding you’re the lower ribs towards the pelvis.
Reach your arms forward and they are parallel to the floor. Ensure your shoulders are stabilised.
Hold this position with your legs extended to an angle that is challenging you.
Beat your arms up and down as if you were making small pats onto some water.
Inhale for 5 beats, exhale for 5 beats and repeat 10 times.
Lie in neutral supine positionTVA and Pelvic Floor engaged
Exhale and float one leg up into table top position or extended leg to the ceiling.
Inhale and circle the leg across the body anti clockwise.
Repeat 5 times and then change direction for 5 circles.
Your circles can be from a size of a grapefruit to a large stability ball.
Ensure your hips do not wobble and perform smooth circles.
Double Leg Stretch
Lie in neutral supine position
TVA and Pelvic Floor engaged
Exhale and float one leg at a time to table top position. The same as the 100 hundred exercise.
Exhale, and flex the trunk and pulling both legs into your chest. Ensure shoulders are stabilised and TVA engaged. Chin towards your chest.
Hold gently onto the outside of your chins.
Inhale to prepare, exhale and stretch both legs out in a diagonal direction, away from the body and at the same time, lift the arms until they are level with your ears.
Only allow your legs to go as low as neutral can be maintained.
Exhale and return to start position.
Repeat upto 5 times.
Oblique Twist
Lie in Supine Position.
TVA engaged, Shoulder stablised
Both legs at table top position.
Exhale and flex the trunk lifting your upper body up.
Inhale, exhale and extend one leg out and at the same time rotate your upper body towards the flexted knee.
Inhale and come back to the centre and switch legs.
Ensure this movement flows rotating your body to each side.
Repeat for as many times you can
Sarah Pennicott
Personal Trainer & Pilates Instructor
http://www.master-fitness.co.uk
sarah@master-fitness.co.uk
07823 444 853
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