Pilates Moves to Firm the Abs - Try These First
Want a Firmer Abdomen? Pilates Exercises to Tone and Strengthen
Aug 21, 2009
Slack abdominal muscles can result from a sedentary life and, for women, may be the aftermath of pregnancy. Whatever the reason for weak abdominal muscles, it is a condition that needs to be rectified if low back pain and other complications are to be avoided.
Building Core Muscle Strength with Pilates
The core muscles that Pilates exercises target are the abdominals (including the oblique and transverse muscles that go from side to side and the rectus abdominus - the six pack muscles), the pelvic floor muscles (the ones that go from front to back between the legs) and the lower back muscles.
The Core are the foundation muscles for the torso and everything else relates to them in the same way that a crane needs a strong and solid base to work from. They wrap around the lower back and abdomen and can be thought of as a sort of "girdle" of strength.
What is the Pilates Exercise System?
Pilates, named after its inventor osteopath Joseph Pilates, is a progressive system that was first used as a remedial exercise form for sportsmen and ballet dancers. Joseph Pilates realised the importance of core muscle strength in creating a strong body. The focus in pilates is on strengthening the core muscles through mat exercises and through using such props as exercise bands, weights and fitness balls.
Pilates is extremely useful for those who already have back or other issues due to muscle weakness and it is surprising how much improvement can be made in a relatively short time. Nowadays the pilates system is used in many fitness centers as the basis for classes. For those who have back or other issues it is imperative that they start at foundation remedial level and then work up to the faster, more toning exercises.
Solving Female Incontinence with Pilates
Slack pelvic floor muscles can be the cause of "leakage." In this case, the following exercises may help to resolve this problem. Please consult a health professional before attempting any exercise form to check appropriateness.
Some Starter Pilates Exercises for Stronger Core Muscles
Here are some basic exercises to increase core tone and strength.
- Pelvic Floor Lifts - Think about the muscles that run from front to back between the legs. See if you can pull them up "into the body". Imagine lifting a weight every time the muscles are pulled up. This exercise can be done whilst sitting at the computer, lying in bed, standing in a queue - almost anywhere.
- Abdominal Tucks - Lying down with knees bent and soles on the floor, have one hand behind the head and one on the belly. Lift the pelvic floor muscles (as above), tighten the tummy muscles in towards the spine and then supporting the head, lift the back up off the floor. Stay looking upwards and keep the neck soft and open. Hold for two or three breaths, relax down and change the hands over.
People with neck issues should avoid the next exercise until the neck is stronger. Please check with an MD first.
- Lying on the back, bring the legs up to vertical position. Pull up the pelvic floor muscles and pull in the tummy muscles before lifting the back and stretching the arms either side of the legs as if reaching for the opposite side of the room. Hold for two or three breaths for as long as the abdominal muscles remain strong.
- A fitness ball is a relatively inexpensive prop to purchase and can be very useful in core strengthening.
Finding a Local Pilates Class or Teacher
Pilates classes are available at most fitness centers, but those who need one to one help should also be able to find a suitable teacher. Ask about qualifications and style of pilates taught before making a decision.
References:
Teach Yourself Pilates, Matthew Aldrich, Teach Yourself Publications
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