Exercises affecting the muscles in the front of the abdomen (belly). also called abdominal or stomach muscles, ab and abs. Abdominal muscles, together with muscles in the back, make up the core muscles, supporting the trunk, keeping the body stable and balanced, protecting the spine, assisting in the regular breathing movement and keeping abdominal organs such as the intestines in place. These muscles tend to weaken with age unless specifically exercised. Strong back and abdominal muscles can help heal most types of back pain, enhance balance, improve posture, reduce scoliosis symptoms, help prevent falls and injuries during sports or other activities. Causes of abdominal muscle strains include overstretching, overuse or a violent, poorly performed movement of the trunk.

Abdominal Workout. No1

  • Do not hurry the exercise follow your breath working on your technique and alignment, this will allow you to correct yourself.
  • Perfect each level first before you move to the next progression

Whenever I do an exercise be it an abdominal workout to bicep curls I use the same process before executing the exercise.

Here are three key processes I use:

  1. Think. You start to think of the exercise as if you were doing it
  2. Focus.  You are set up ready to do the exercise, for example, abdominal work out below.
  • You are on your back in neutral spine knees bent This is called relaxation position in neutral. It is a good idea to practice this by finding neutral by tilting your pelvis towards your rib cage using the right amount of muscle activation to perform this simple task this diagram shows two positions neutral and imprint. The best way to find your neutral is to relax all your muscles around the hips which allows the spine to rest in its natural curve.
  • The active muscles are the abdominals (transversus abdominisrectus abdominal) & the gluteus maximus, which tilt the pelvis posteriorly. Good posture and proper form during exercise are vital factors for an effective workout.

neautral spine

Click HERE to see a short video

 

  • Also, use your breath
  • Heres how to move from neutral to imprint Breath in to prepare and as you breathe out gently tilt the pelvis to send lower back into the floor. The movement should be gentle and smooth. If the movement is jerky and not moving in a continuous flow you have some tightness in muscles around the pelvis repeat this until you have imprinting and returning to neutral smooth and perfect
  • Hands behind head – relax arms so elbows are at there widest distance apart
  •  There are two activations here  1. abdominal activation where you gently tense the abdominal muscle T.A (transverse Abdominal) visualise you are getting into a tight pair of jeans and you gently squeeze your abs to fit in them musclesbreathing pattern which will be deeper than a normal breath to perform the exercise 2. Shoulder activation

.Shoulder activation. The process is the same as the abdominal activation where you engage your muscles to stabilise the pelvis, so here you will activate the upper back muscles to stabilise the shoulders

Heres how 

 

1. Weight of head stays into hands on the first level when using two hands

2. Elbows stay wide

3. Deep natural breathe with movement Alignment focus is

1. Feet knees stay in line with the hip 2. Keep upper torso height when you rotate right & left

Abdominal workout No1

Remember –  Pilates moves with the consistent flow by connecting   movement with the breath
Do not hurry the exercise, follow your breath working on your technique and alignment, this will allow you to correct yourself.

 

Level 1  Beginners 6 reps

Repetitions  (Reps)  X6

  • Curl up look between legs and lower  straight up
  • Learn the double breath method and single breath method
  • Bring your head and upper back up  as far as you can then use your determination focus breath to edge up that little bit more

 

Intermediate Level1 & 2  (6 to 12 reps)

  • Same as Beginners addon rotation with arms crossed over the opposite leg
  • Curl up look between legs and lower  straight up
  • Learn the double breath method and single breath method
  • Bring your head and upper back up  as far as you can then use your determination focus breath to edge up that little bit more

 

Advanced 
SETS 2 to 3
Reps 12

Perfect each level first before you move to the next progression technique

FOCUS ON
1. Weight of head stays into hands on the first level when using two hands

2. Elbows stay wide

3. Deep breathe with movement focus is to connect breathing with movement

1. Feet knees stay in line with the hip

2. Keep upper torso height when you rotate right & left

Repetitions   (Reps)  6 to 12

 

Intermediate   (6 to 12 reps)

 


Leave a Reply