Golfer Tiger Woods, basketball star Jason Kidd and dancer Martha Graham have two things in common. The golf swing, the basketball dribble and the spiraling movements typical of the Martha Graham dance method all require rotation, and rotational movements engage the obliques. Woods, Kidd and Graham all practiced the Pilates method. The Pilates reformer, with its gliding carriage platform, resistance springs and cables, offers an effective selection of oblique exercises.
The Crisscross
The Pilates crisscross provides the most effective workout for the obliques, Dr. Michele Olson reported at the 2005 American College of Sports Medicine Health and Fitness Summit. This supine abdominal exercise requires you to lift both legs from the floor, lift your upper body, bend one knee and rotate your upper torso toward it. The Pilates reformer adds an even greater challenge to this exercise, because it requires you to attach the cable foot straps to your feet, and work against the resistance of the springs.
Stomach Massage and Twist
The crisscross might be one of the most effective Pilates oblique exercises, but it poses too much challenge for novice Pilates students, or for anyone with a bad back or tight hip flexors. Sit upright on the Pilates reformer carriage, with your knees bent and your feet on the foot bar. Extend your arms in front of your body at chest height, with your palms facing downward. Simultaneously straighten both legs and rotate your upper torso to the right. Open your right arm to the side, so that both arms form a letter "T" with your upper torso. Return to the starting position and repeat in the opposite direction.
Around the World
The around the world reformer exercise circles the entire upper torso. Balanced Body University uses the Pilates arc in conjunction with the reformer for this exercise. Place the arc on the reformer, in between the shoulder pads. Begin with your knees bent and your toes on the foot bar. lean back so that your lower and middle back rest against the arc, and extend your arms in front of you at shoulder height. Straighten both legs as you rotate your upper torso to the right, bringing both arms overhead. Keep your legs straight and center your body, arching your upper back against the arc. Rotate your torso to the left, then bend your knees and return to the starting position. Repeat the sequence starting to the left.
Reformer Mermaid
Your oblique muscles also facilitate side-bending of your upper torso. The mermaid is a typical reformer oblique exercise. Sit upright on the carriage and bend your knees, so that your right heel points toward the center of your body and left heel points toward your left hip. Bend your right elbow and hold onto the foot bar with your right hand. As you straighten your right arm, bend your waist town the foot bar, and raise your left arm over head. The carriage will move away from the foot bar. Straighten you arm and return to the starting position. Sit facing the opposite direction to work the other side.
References
- American College of Sports Medicine;Pilates Research Offers New Information
- Redmond Pilates: History of Pilates
- "USA Today'; male Athletes Get No Pain, Big Gains from Pilates; Jill Lieber; August 2003 ;
- Michael Miller Pilates; Reformer Stomach Massage Twist
- Balanced Body University: Arc on the Reformer
- health Fitness Beauty: Mermaid Pilates Reformer
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