Avoid Popping Abdominals in Pilates
How to Build a Flat Stomach That Doesn't Pooch or Bulge
Aug 21, 2009
A Pilates class can be full of jargon, and one of the expressions that students often hear is about "popping" the abdominals – a big no-no in any Pilates workout. But what does the teacher mean?
Defining Popped Abdominals
To "pop" during a Pilates exercise is to allow the belly to press outwards, making a bulge that runs between the breastbone and the pubic bones. When the abdominals are completely "popped", the sides of the waist may be relaxed and soft, while the six-pack muscles down the centre of the abdomen are strained outwards, thickening and lifting away from the spine.
Instead, of course, the abdomen should be relatively flat and strong from ribs to hips and from side to side. When the abdominal muscles are drawn inwards, tensed correctly, and held in balance, Pilates practitioners call this a "scoop".
Anatomy of a Pilates Scoop
The culprit for "popping" is the rectus abdominis, or six-pack. This muscle's function is to tense the midline of the abdomen and pull the spine into flexion, so it's right that it should be working during an exercise like the Hundred, Roll Up, Roll Over or Teaser (in fact, it should work somewhat in every Pilates exercise).
However, the rectus abdominis isn't the only important muscle of the abdomen. The external obliques, internal obliques, and transversus abdominis muscles wrap around the torso like a corset, helping not only to move the spine, but also to flatten and compress the abdominal contents. When these muscles are correctly engaged, the six-pack is held flat even as it works hard.
Common Causes of Popping Abdominals
There are several very common reasons that students find their abdominals pooching outwards during some Pilates exercises.
- Rolling too high: in the Hundred and Stomach Series, the head and shoulders are up off the mat, but the tips of the shoulder blades lightly touch the mat. Rolling too high will make it difficult to maintain a good scoop. Of course, in exercises like the Roll Up, it's necessary to continue rolling higher: be aware that it's hard work to scoop all the way up, and do your very best!
- Tucking the pelvis: if the tailbone curls up off the mat in exercises like the Hundred, it's easier to scrunch and pop the abdominals. Try to lengthen the spine onto the mat.
- Levers too long: if the legs reach too low on the Double Leg Stretch, or the arms flop back to the mat on the Teaser, the abdominals can't always control their weight. Hold the legs higher and keep the range of motion small if you feel your abdominals giving up.
- Too much fatigue: once the body is tired, it's hard to regain the scoop. Be sure to rest when necessary and progress safely and slowly in Pilates.
- Moving before stabilising: halfway up to the Teaser is too late to think about a scoop. Be sure to begin each exercise with an awareness of the Powerhouse – scooping first, then moving.
Benefits of Maintaining an Abdominal Scoop
Keeping the abdominals relatively flat througout the Pilates workout not only looks good, it's also safer for the spine. Working diligently at the scoop will bring functional and aesthetic benefits to every Pilates practitioner.
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