In a study sponsored by the American Council on Exercise, lead researchers Stefanie Spilde and Dr. John Porcari found that Pilates is an effective way to increase core strength and stability. Performing Pilates correctly and with care means adhering to a set of principles. One is to execute the exercises with precision, meaning you are not performing a high number of repetitions, but rather a few quality repetitions. Another principle is to focus on the stabilization of the target muscles groups. Engaging and concentrating on the target muscles can help participants build longer, leaner muscles.
Single-Leg Circle
The single-leg circle targets the transversus abdominis, deep pelvic floor, obliques, hip flexors, abductors, adductors, and scapular stabilizers. To perform the single-leg circle, begin by lying face-up on a mat. Extend your right leg up toward the ceiling, pointing your toes. Keep your left leg on the mat. Contract your abdominals to help stabilize the hips. Do not rock your hips back and forth during the exercise. Inhale as you cross the midline of your body with your right leg. Exhale as you bring your leg around, and pause in the center, where you started. Repeat the circles five times. Repeat the same sequence with the other leg.
Double Leg Stretch
The double leg stretch strengthens the transversus abdominis, deep pelvic floor, rectus abdominis, obliques, hip flexors, and the scapular stabilizers. Begin by lying on a mat face-up. Inhale and lengthen the back of your neck, dropping the chin down slightly. Exhale as you lift your head, neck, and shoulder blades off the ground, contracting your abdominals. You knees will be directly over the hips with your feet lifted off the ground. You arms will be extended next to your thighs. Exhale as you extend your arms and legs in opposite directions. Inhale as you return to starting position.
Spine Twist
The spine twist is an exercise that targets the transversus abdominis, deep pelvic floor, obliques, and scapular stabilizers. Begin by sitting on a mat with your legs extended. Squeeze your inner thighs together, and flex your feet as you reach your heels away from your center to anchor your legs. Sit tall as you lengthen through your spine. Relax your shoulders and neck. Extend your arms out from your shoulder, parallel to the floor. Inhale as you prepare for the exercise. Exhale as you twist to the right. Keep your hips still as you twist, and look over your back shoulder. Inhale as you return to center. Repeat the exercise on the other side. This completes one set. Repeat the sequence for a total of three to five sets.
References
- FullFitness: Pilates Exercises and Routines
- "Fitness" magazine; 8-Minute Workout: Pilates for a Longer, Leaner Look; Jessica Cassity; June 2005
- "Fitness" magazine; Insider's Guide to Pilates; Jessica Cassity; December 2006
- American Council on Exercise: Can Pilates Do It All?
- American Council on Exercise: Pilates Primer
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