Pilates back and abdominal exercises help to tone and strengthen these muscles.
By the time we reach adulthood most of us have lost much of the spinal mobility that we enjoyed as children. A sedentary lifestyle without a range of physical activities usually results in stiff muscles and ligaments in the back. Such stiffness makes us more prone to injury and can lead to chronic back problems. Even those who lead a more physically active life, such as athletes or those who are engaged in some form of physical work, often use their backs in an unbalanced way that creates strain on the structures of the back.
Weak abdominals, weak back
A reduced range of movement in the spine is almost always accompanied by a weakness in the abdominal muscles. Active abdominal muscles control and protect the spine during movement as well as when we are sitting or standing. For this reason, Pilates exercises that are specifically aimed at benefiting the back always involve the abdominal and other centering muscles too.
From pelvic tilt to spine lift
As part of the alignment exercises, you learned to position your pelvis in relation to the spine to create a neutral position. The spine lift exercise builds on this awareness of the alignment of your pelvis and lower back, and helps you to create and control a healthy range of movement in this area. The emphasis here is on beating: and using your balanced, neutral position for your pelvis remember this is different for everyone and then learning, to use your centering muscles to maintain :that position while engaging in a range of movements, To achieve this it is important to follow the instructions carefully and to build up the number of repetitions gradually. You need to take time now to ensure that you find the correct position to undertake each of the foundation exercises one repetition well executed is worth far more than a full number completed incorrectly.
Strengthening the Abdominals
The abdominal muscles
These muscles provide support for the entire torso, including the back.
It will be clear by now that strengthening the abdominals is the key to successful body control. Virtually all Pilates exercises involve the centering muscles, which includes the abdominals, to some extent. There are, however, certain exercises that are aimed specifically at building strength in the abdominal area. The abdominal curls should become a key element in your Pilates program. With regular practice your strength and control will improve.
The muscles
Traditional sit-ups focus on the rectos abdomens muscle, which forms the vertical layer of muscle in the center of the abdomen, most familiar as the "six-pack" muscle. This muscle helps to curl the head and legs in toward the center of the body. Pilates curls also engage the transverses muscles that run horizontally from the center of the abdomen to the spine. The combined action of the muscles has a flattening effect on the abdomen. The abdominal curl also emphasizes the deeper muscles of the abdomen, which prove support and strength to the back.
The abdominal muscles often become ineffective through lack of use they can also become slack as a result of excessive weight gain or poor posture, both of which stretch and weaken the muscles. In some cases the abdominal muscles seem well developed, but nevertheless fail to provide effective support for the back and abdominal organs. This can be caused by performing abdominal exercises without pulling the navel to the spine. The rectos abdomens dominate the exercise, bulging outward and preventing the transverses muscles from becoming fully engaged.
Achieving abdominal strength
The abdominal curl demands concentration and attention to detail. Performed correctly it will strengthen and flatten the abdomen. It is very important that you do not attempt to work beyond your strength or you will be unable to maintain the precision of your movements and may strain your back and neck, or start to work the wrong muscles. As long as your stomach is hollowed throughout the curl, your spine will be protected and your rectos and transverses abdomens muscles will be working together correctly. Stop as soon as you are unable to maintain a hollow stomach.
Abdominal curls
There are many variations on this exercise so if you attend a Pilates class you may find that your teacher uses a slightly different version than the one shown here. However, there are two elements that all Pilates-style abdominal curls have in common: the emphasis on hollowing the stomach during the entire movement and the need to coordinate the effort with an out-breath. It will help if you visualize the path of the movement of the head as an arc. Remember to work within your own limits.
1 Lie on your back in the neutral position. Place both hands behind your head. During the curl use your hands to support the weight of your head, not to force or lead the movement with your neck.
2 Breathe in. On the out-breath, engage your pelvic floor, hollow your stomach area, and start to curl your chin toward your chest, leading with the top of your head. Visualize each vertebra peeling off the floor in turn. Keep your chin in a neutral position and make sure your neck and throat are relaxed and your shoulders are down. Direct the movement toward the center of your body, with your ribs and the muscles in your upper abdomen pulling down toward your navel and your lower abdominals in toward your waist. Keep your pelvic floor engaged.
3 When you have curled as far as you can on the out-breath, hold the position and inhale. On the next out-breath slowly uncurl, keeping your stomach hollow and your abdominals in control of the movement. Repeat the whole exercise six times.
