Through the years numerous fads have targeted abdominal exercises, but true abdominal control is a discipline of concentration adjoining the mind and body. The Pilates method of exercise has provided over 90 years of successful abdominal control exercises. It offers a program that is compatible to different experience levels and allows you to progressively challenge yourself as you get stronger.
The Belly Scoop
The belly scoop exercise works your transverse abdominis stomach muscle, which is responsible for reducing the diameter of your abdomen. It is also key to providing control throughout all other Pilates movements. Start on your back with arms straight by your ears. Inhale through your nose. Exhale and compress your stomach down and into your spine. Feel your entire back come in contact with the mat. Continue for eight to 12 repetitions. Progress to the picture frame. Begin with an inhale. Exhale, reach your arms forward, look down your body and watch your abdomen compress. Return to starting position and repeat eight to 12 times.
The Modified Rollup
The rollup requires control from your transverse abdominis and rectus abdominis. Start on your back with your knees bent and feet on the floor. Follow the beginning motion of the picture frame exercise and continue to roll your spine up one vertebrae at a time.You should have a slight "C" curve of your spine without hunching. Feel the inward compression of your stomach then focus on the shortening of your six pack or rectus abdominis, which is contracting to raise your torso. Reach forward as you pull your navel into your spine. Inhale as you resist gravity and slowly lower down to starting position again. Inhale as you roll down. Exhale as you roll up. Repeat eight to 12 times.
Teaser Preparation II
The teaser II is a preparation exercise for a more difficult movement called teaser I. It is similar to the modified rollup except it requires more strength and control from your abdomen. It also engages your oblique stomach muscle. Lie on your back with your arms straight overhead, knees bent and feet on the floor. Straighten one leg at a 45-degree angle to the floor. Reach forward and roll up off of the mat. Control the reverse action by resisting gravity and slowly rolling back down. Inhale on the way down and exhale as you compress your abdomen to roll up. Perform eight to 12 repetitions before switching legs.
Corkscrew
Use the muscular strength and control of the belly scoop to perform the corkscrew. Lie on your back, arms by your sides and palms on the mat. Compress your abdomen down into your spine and feel your entire back come in contact with the mat. Extend your legs straight up into the air. Rotate your thighs away from each other and squeeze them together. Inhale as you circle both legs down and around. Exhale as you finish circling and bring them up to starting position. On the downward circle, lower your legs only to the point that your back remains on the mat. Use your abdominal compression to control rocking and keep your hips on the mat as you circle. Perform eight to 12 circles before reversing direction.
References
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "The Pilates Body"; Brooke Siler; 2000
- Loma Linda University; Pilates
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