Jan 02 2009
Core Fitness: Abdominals
My previous post on core fitness focused on strengthening the back; this post looks at the abdominals in order to balance core strength. I’ve spoken of my love of pilates for strengthening the muscle groups that support the trunk, so it should come as no suprise that these exercises are derived from the pilates series.
The first is related to the hundred, but works on the form rather than the movement. Through this exercise, focus on bringing the abdominals to the spine, not by sucking in the stomach but by drawing in the muscles. Begin lying on the floor, knees bent and feet flat on the floor and knees and toes touching. Bring the head up, keeping the neck long, and focus the eyes on the navel. Reach the arms straight for the opposing wall, shoulders long down the back. Breathe in and out, focusing on keeping the abdominals strong and drawn toward the spine. Return to the ground and relax. Bring the knees up to a 90 degree angle (see below), and then bring up the head and reach the arms out, keeping the abdominals strong and drawn in toward the spine.
If this is enough for you, hold the position and then relax the head and arms, bringing the feet down to the ground slowly. If you feel comfortable, try extending the legs out straight (see position three above). This is the preparatory position for the pilates hundred.
The second movement is more advanced, and is prep for the pilates teaser, one of the best exercises for both strength and balance. Begin lying on the floor, knees bent and feet flat on the floor and touching. Bring the arms above the head and breathe in, exhale and bring the arms up towards the knees, bringing the abdominals in towards the spine to elevate the head and shoulder blades. Roll up, bone by bone, as far you can comfortably. The goal is to eventually bring the torso all the way up so you are balancing on the tailbone and without raising the feet off of the ground.
Stay here for several breaths. To come out of the position exhale and roll the spine down, bone by bone, until flat on the floor. Bring the arms above the head and relax the body.
Thank you for the advice. Those are great exercises–that really do strengthen the abdominal muscles. I can really feel them. Do you have any exercises that take a little less motivation? Apparently I am lacking in that category.