Regular conditioning of your core with proper muscle activation is key to maintaining good alignment & preventing back, neck & shoulder pain. This post will be a reminder for some of the exercises I teach in the classes as well as add a bit of variety for home practice.
First make sure you create space & time to focus on your technique – you will need to use your brain to find the right muscles (!) – predominately the co-contraction between transversus abdominis (TVA), pelvic floor & multifidus AS YOU EXHALE!
Try this technique to engage with your TVA:
Lie on your back with your spine in a neutral posture (slight curve in lower back). Take a breath in & as you exhale think about lifting your lower tummy up (not sucking in) & *gently* drawing your tummy button toward your spine – you should not feel any movement of your hips, pelvis or spine & you can feel the TVA activate by placing your fingers on the inside of your hip bones. It should feel like a deep tension not so much that it pushes your fingers away.
Try holding this contraction for 3-5 seconds & then release – breathe throughout this exercise! Repeat & hold for 3 sets of 10 repetitions 3-4 x a day.
Once you’ve mastered this you can apply it to all movements/exercises that involve any level of effort. Just remember to go with the breath pattern always exhaling on exertion to benefit from the intrinsic TVA contraction, tensioning your abdominals & lower back muscles.
So here are 5 exercises to practice whilst integrating TVA & pelvic floor activation through different planes of movement:
1. Single leg extensions: Lying with your spine in neutral (slight curve in lower back) ‘bolt’ your tailbone down as you lift knees up to 90 degree. Moving with the breath exhale as you drop one toe to the floor. Repeat, alternating legs for 10-20 x as along as you have good control with no bulging/doming abs.
2. Ball roll outs: From kneeling with shoulder ‘set’ roll forward until you feel the hips open at the front. Make sure you engage your core (as above) to keep the spine in neutral. Repeat 10-20 reps as along as you have good control with no bulging/doming abs.
3. Squats: Inhale as you go down & exhale to go up, move with the breath. Try to keep your spine neutral by untucking your pelvis an& make sure your knees don’t extend over your toes. Repeat…all day long!!
4. Knee lifts: From all 4’s with shoulder set exhale as you engage core & hover the knees. Repeat 10-20 x
5. Side Lift: Assume the position in last pic, inhale & prep core then exhale to lift the top hip up. Try to keep the supporting elbow under your shoulder (mine’s sliiiiiiiightly forward!) Repeat 10-20 x both sides.
Remember you don’t need to do specific ‘ab’ exercises – rather learn to & actually use your core muscles throughout your daily activities. Crunches will merely retard the body’s correct muscle balance.
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[…] the Pilates principles which are taught alongside each exercise help to integrate the breath with core co-contraction, increase body awareness (and therefore autonomy) and focus on the quality of […]