Once considered just a trendy fitness routine, Pilates has established itself as a serious exercise option in the fitness industry. With its focus on strengthening the core muscles and balancing the mind and body, the Pilates practice claims to improve posture and increase flexibility. Although a traditional Pilates routine exercises the entire body, the best Pilates exercises for the midsection involve moves that specifically engage the core muscles.
History
Joseph Pilates developed the earliest version of the Pilates practice in 1912. He used his innovative ideas to help hospitalized patients exercise with ease and simplicity. In 1926, Joseph opened a fitness studio in New York and began instructing New York City Ballet dancers in the practice of Pilates. Over the years, several of his students moved on to open their own Pilates studios across the world. In the 1980s, several media outlets took note of the Pilates practice, covering the innovative fitness idea extensively. Since then, the popularity of Pilates has grown considerably--the Balanced Body Pilates website claims that Pilates participation across the world grew more than 600 percent in just six years.
Midsection Benefits
Although Joseph Pilates considered his practice a "mind-body workout" that exercises the entire physical and psychological being, its main focus is on the core muscles. The core muscles include the deep muscles within the abdomen and the muscles that surround the spine. Before strengthening and toning the exterior midsection muscles, which are commonly referred to as the abdominal muscles, these deeper muscles must first be toned.
The Hundred
Begin by lying on your back with your knees pulled into your chest. Hold your arms down by your sides for a few seconds as your back adjusts to the position. Roll your head and shoulders off the floor, drawing your chin toward your knees. At this point, your shoulder blades should be touching the floor, but your shoulders should be in the air. Lift your arms a few inches off the floor and extend your legs up into the air. Slowly lower your legs as close to the ground as possible, keeping them straight. Once you are in position, begin pumping your hands vigorously, counting each pump. Inhale for five pumps and then exhale for five pumps. Repeat the process 10 times for a total of 100 pumps. This exercise tones the midsection as the core muscles engage to keep the legs elevated and the body straight.
Balance and Roll
Although this exercise does not seem to work your core much, it actually engages the core muscles throughout the entire routine. As your body rolls throughout the movements, your core muscles are entirely responsible for your balance and stability. Begin by sitting on the ground with your ankles pulled in towards you. Wrap your hands around your ankles and lift your feet off the ground. Although you might tumble at first, you will eventually find balance on your tailbone. Once you achieve balance, tighten your core muscles and slowly roll backwards. Roll through your entire spine until your shoulders touch the ground and then roll back forward. As you reach your top position, try to stay balanced on your tailbone without letting your feet touch the ground.
Plank
The Plank Pilates pose engages the core muscles, side abdominal muscles and back muscles, along with strengthening the arms. Begin by kneeling on your hands and knees, with your hands directly underneath your shoulders. Extend your legs behind you, balancing on your toes. Your spine should be straight and your hands and toes should be holding all of your weight. Pull your head away from your shoulders as you attempt to further elongate your spine and midsection.
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