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.

My first pilates class

I went for my first “real” mat-work pilates class this morning and it was fun! I didn’t feel like a stupid beginner (unlike how a beginner just HAS to feel stupid at their first hip-hop/dance class), although some of the movements were beyond challenging. Like the one below:

It’s apparently the crow post and when the instructor did it, some of us laughed. Like how are we supposed to do that?! Well, I never got my feet more that 2cm above ground. Even when I do push my toes off the ground, I came back down within 1 millisecond. But I’d say that’s a pretty good start. I never imagined myself being able to do these things. And there were various other contortions that made me remain jaw-dropped half the class. And because I’ve been stretching muscles I didn’t know exist, I foresee an aching body tomorrow.

Oh well. But I like mat-work pilates. (Compared to the hi-lo aerobics class that took a toll on my previously injured ankle. I left that class after 30min. :D)

Shape Run, The Aftermath

(Do buy 4D and when you win, gimme a treat :D)

So I went for the Shape Run this morning at the Esplanade. Flag-off for the 5km category was around 7.35am, 5 minutes behind the 10km category. So I ran, with my MP3 player plugged in and I was pretty happy for the first 2.5km, before the turnabout. I remember when I was at about the 1.8km mark, the fastest running for my category had already made the turn and was going back. And when I was at the turnabout (2.5km mark) a few 10km runners brushed my side. So technically I was running at half the speed of the Pros. But I don’t really care, as long as I finished the run.

You know, while I was running I realised one thing: if the Devil wanted to target weak minds there is not better way than to target those of runners. At the 3km mark I was swearing and cursing (silently, of course) because I was developing a stitch, both sides (how one does that I cannot understand). But I stayed focus and continued to run. Then the back of my shoe started to chafe my skin (my sock kinda slipped). Bloody hell.

(See the blood that stained my shoe?)

But I completed the race, stopping only twice; once at the drink station at the turnabout because somehow they were severely understaffed and decided to let 2 people man a drink station to serve 6000 runners, and once more at the 3.5km because my stitch was killing me.

Lessons learnt:

1. Wear longer socks next time
2. Pace! (Singaporean women need to learn to pace themselves; a lot of them stopped and started walking at the turnabout)
3. DON’T EVER SIGN UP FOR SUCH SHIT AGAIN. URGH.

Well. It was a mental torture towards the end of the run, where the back of my right ankle was screaming and burning, having stitches, and having 45248195 reporters/photographers/road marshalls/onlookers cheering you on (to the point it seems to be doing disservice to them if we stopped). I really cannot imagine how people do 42km. These people rock.

Anyway, closeups of my poor ankle (you know how I love to take pictures of wounds and injuries :D):

(See see! Blood on socks too! Which reminds me. How do I get the bloodstain off my shoe?! ooh, but my ankle looks slim :P)

Anyway, if you are wondering, I did my 5km in 45min. Not a fantastic timing I know (I’d still fail my NAPFA 2.4km!). But sod it, who cares. I was faster than lots of other people

Playlist for Shape Run 2007

Ok so the Shape Run is tomorrow, and I’ve signed up for the 5km beginner category. I shan’t talk about the utterly disgusting experience I had whilst collecting my bib and tee today, all I want to iterate is that the organisers are total buggers who cannot manage sizing preferences for 6000 tees.

Anyway, so I’ve compiled a playlist to listen to during my run tomorrow. I shall list it down (and I know it’s way more than enough to last me 5km)

1. Fighter , Christina Aguilera
2. Everything Back But You, Avril Lavigne
3. Girlfriend, Avril Lavigne
4. You Give Love a Bad Name, Bon Jovi
5. Runaway, Avril Lavigne
6. One of Those Girls, Avril Lavigne
   (now my playlist makes me sound like some jilted girlfriend or something.)
7. Little of Your Time, Maroon 5 (yup just take a little time to run!)
8. Stacy’s Mom, Fountain of Wayne
9. Wake Up Call, Maroon 5 (don’t sleep while running)
10. The Best Damn Thing, Avril Lavigne (c’est moi!)
11. Sk8er Boi, Avril Lavigne
12. Everytime We Touch, Cascada
13. Supersonic, Oasis (supersonic speed?)
14. Can’t Stop, Maroon 5 (don’t stop!)
15. Hell and High Water, Black Stone Cherry
16. Contagious, Avril Lavigne
17. Anything But Ordinary, Avril Lavigne
18. This River is Wild, The Killers (“you better run for the hills…”)
19. The Joke, Lifehouse
20. Why Do I Keep Counting, The Killers (don’t count, just run)

So yup. 20 songs. Think I wouldn’t be able to finish listening to it all (unless I run realllllyyyy slowly, but I really want to finish it before they open the roads again, so there.)

Shape Run ‘07

(I meant to post this up earlier, but since I was stuck without access to WordPress in China, I can only do it now.)

Distance: 5km/ 10km

Date: 9 September 2007, Marina Square

Registration fee: $20/ $30

Visit here for more information.

Alas, I received news that registration has closed because it is already full. I have signed up for the 5km run while I was in China, so I have about 2 months to start getting myself ready. My goal is to finish 5km within 35 minutes, which seems pretty difficult to me, given that I haven’t really been training for the past X months. This will be a challenge for me I guess.

Anlene Orchard Mile Run

The official website: http://www.orchardmile.com/pages/main.asp

Date: 1 June 2007
Time: 8.30am
Route: Dhoby Ghaut MRT to Orchard MRT
Distance: 1.6km  

Well, seems interesting. Running along Orchard Road together with a few thousand other women in Singapore to help raise awareness for osteoperosis. And it’s only 1 mile (1.6km) from Dhoby Ghaut MRT to Orchard MRT! Great for women of all ages methinks. But registration is kinda pricey at $28. It’s not like I really need a new pair of running shoes from Adidas (since they are offering 20% discount). And besides, I must wait till what, 3rd May to register online because participants under 21 must mail in their application forms with parental consent. Tsk.

So anyone wants to go?

Shape Run ‘06

Distance: 5 km / 10 km 

Date: 16 July 2006, 8am, Marina Promenade

Registration fee: $15/ $30 (with 6 month SHAPE magazine subscription)

Click here for more information.

Anyone up for it? There’s still 2 more months to train for it.