Pilates - Core Strength Locating The Transverse Abdominis:
 Sit or stand upright, inhale and pull your stomach towards your back, imagining that you are wearing very tight jeans and trying to pull your tummy away from the waistband. This is what you will be doing during all the Pilates exercises.
- Lie on your tummy with your head relaxed and supported on your folded hands or on a small cushion under your forehead. Keep your head in alignment with your back and the back of your neck long, without shortening the front. Try to keep your hip bones on the floor and relax your shoulders.
- Inhale, then as you exhale pull your navel towards your spine, trying to create an arch under your abdominals. You may not be able to lift very far up at first, this is not important as long as you understand the concept. Gently lift your shoulders back and draw your shoulder blades down your spine.
Important Pointers:
- Pilates exercises are designed to build up your core strength.
- Every movement should be controlled bia your abdominals. Keep bringing your attention and focus back to pulling your navel towards your spine.
- If sliding your shoulder blades down your spine is a baffling request, practise this subtle movement by standing up with your arms by your sides. Keeping your back straight, push your fingertips towards the floor. Do not force your arms down or lock them into position. Try to keep the shoulder blades close to the back of the ribcage. This is very useful for limiting tension around the shoulders, which tends to make you pull your shoulders up to your ears.
Pilates - Neutral Spine  |
