Pilates Core Strengthening Moves

A friend was writing about exercises to strengthen core stability, and I was instantly reminded of what I learn in pilates class and I thought I would share it with all of you. The core muscles of our body (that is approximately back muscles, abdominals, hips, and anything non-extremities) are very important because that’s what keeps us balance and upright. People who hunch (not due to prenatal bone conditions) are usually lacking in core strength, resulting in an inability to keep the shoulders and upper back upright. Not to sound like one those protein-shake-chugging gymrats or minimalist yoganuts, but I do think the core muscles are important.

Anyway, here are some moves for beginners (like myself) that I Googled off the net:

1. A variation of the bridge:

(Taken from http://corestrengthbyjessica.com/what_pilates.html)

If you own a gymball, this is one move that you can do. The instability of a ball forces you to use your core muscles to balance yourself on it. In the beginning one will probably wobble and fall off, but it’s all fun Apparently this pose can help to tighten butt muscles (aka gluteus maximus).

2. A side plank (not sure of the name?):

(Taken from http://www.lifedynamix.com/articles/Fitness/How_to_Make_Exercise_Fun.html)

The key to this pose is to keep the hips away from the ground. Works core and arms too.

3. Another variation of the bridge:

(Taken from http://iomcandy.wordpress.com/2006/05/04/breath-in-one-two-three/)

This is more advanced than the one with the ball. I think. An easier option is to not raise the right leg so high up.

Well there are many other core training exercises (like the plank, low leg raises, back raises…), so I can list every one of them. Em, note to people who’ve been sedentary for quite a while, or those with back injury – try them with care.