The thing is Pilates is so well known for strengthening your core and having good core stability, but what does that mean? And how can you achieve this? Having core stability is all about having good abdominal strength, particularly in the deep abdominals, there is this deep muscle called your transversus abdominus which you use constantly in pilates and the wonderful thing is it also helps support your back too, giving you more back support, strength, the bonus is it makes you feel better and better too having more toned abdominal muscles. How to achieve good core stability?
Well it’s a long and short answer, the simplicity of it is to do the exercises regularly, as in do something every single day of your life is ideal, this doesn’t mean a whole hour. Yes it’s ideal to practice a properly taught one to one or class every week so that you are doing the exercises in a good alignment, posture, but not just that that you are working at a level that you can keep progressing with too.
The nice thing about Pilates is that at a basic and re-habilitation level the exercises are sometimes the same as Physio exercises, or exercises given by a Chiropractor or osteopath.
The thing that’s vital though is doing them with good technique, working the correct muscles, releasing the correct muscles and doing good lateral thoracic Pilates breathing at the same time will also increase your core. Plus you’ll achieve many other benefits too. If you don’t do any exercise or Pilates type exercise, your muscles will just become more and more weak and tight and very likely your posture will be all over the place and that can cause all sorts of aches, pains and problems down the line.
So this weeks exercise of the week is absolutely brilliant, however a LOT of people cheat on this exercise and do it wrong and twist their lower back and don’t recruit their buttock muscles and abdominals enough or properly. So really it is best learnt with a qualified teacher or practitioner.
But here it is the amazing core stability opposite arm and leg exercise for you.
However it’s best to have done a 6 minute pilates warm up first before doing this. Core stability all fours opposite arm and leg exercise: ‘to strengthen your back muscles, upper body, improve balance, core stability’ Starting position:
From all fours Hands beneath your shoulders and knees beneath your hips Check your back is in it’s natural alignment, with it’s natural curve of the spine, (most people poke their head to the floor! Don’t do this!). Breathe in to prepare through the nose, as you exhale through you mouth, scoop your tummy muscles in and slide one leg away on the mat and opposite arm, if you are new to the exercise, just lift your opposite arm and leg an inch off the floor. If you’re a regular, had lessons before and know what you are doing, lift up to maximum hip and shoulder height. Listen to your body. Do what is comfortable for you. - Hold it breathe in, as you exhale, slowly lower your arm and leg back to starting position - Repeat x 10 repetitions in total
Afterwards enjoy a gentle back stretch for a few breaths in and out to relax your back and wrists - Lying on your back hug your knees into your chest one at a time, - Take a few breaths in and out to recover and relax
Keep moving, keep shining and ENJOY
Love Bev
Beverley Densham
Pilates teacher of 22 years To help you with your back and lifestyle
