4 Pilates Core Exercises for Strong Abs and Back
When you want a strong pilates core, there are several ways to get it. However, core and back exercises aren’t just about nice abs, they also improve back health.
To build a firm core, follow the methods listed below:
- Supported lower-back mar
To do this move, place the pilates ball under your lower back to give it extra support. Doing so helps to keep the spine neutral while you hit those lower abs.
Start by sitting on the ground with your knees bent at 90 degrees, your feet flat on the floor, and your hips at a slight tilt. Put the pilates ball underneath your lower back. Lift your arms and keep them in the air.
Without tucking or bending your back, use your abdominals for support and gently press up on the ball. Raise one foot off the floor until your shin is parallel to the ground. While holding your heels, push your glutes down with your legs bent at 90 degrees.
When you raise your knee, try to “numb” your hip flexors and quads. This allows the stomach muscles to manage the movement. Ok, that’s one rep. Complete 3 sets of 5 reps on each leg.
- Tabletop Pilates Core Exercises
This method is the perfect lower abdominal exercise for anyone recovering from recti diastasis or spinal scoliosis surgery. It builds strong abs and back muscles.
Lie down on the floor and put the ball underneath the nape of your neck like a cushion. Bend your elbows and put your hands on either side of the ball. Pull your legs up to a comfortable spot in the tabletop position.
Next, dip one leg toward the floor, keeping both knees tilted at 90 degrees. Hold your spine and pelvis in a stable position and let the motion to be controlled by your abdominal muscles. Be sure not to lower your leg too much that you arch your back. Do 3 sets of 5 reps on each leg.
- Pilates Open Chest Marching
If you have weak core muscles and you are beginning to become comfortable with the neutral pelvis, using the ball between your shoulder blades is another effective lower abdominal exercise. This is also beneficial for a person who has had spinal surgery for scoliosis.
Lie down on the ground at 90 degrees with knees bent, feet flat on the floor. Place the ball between the blades of your shoulders, raise your chest and bring your arms behind your back. Keep a relaxed neck and a neutral spine.
Take one foot off the floor with your legs still bent at 90 degrees, so your shin is parallel to the floor. Perform three sets of 5 reps per leg.
- Stable Neutral Pelvis
If you need a little extra help from due to a bony tailbone, this exercise you.
Lie on the floor and put the ball under your tailbone directly. Hold your spine upright, make sure that that your abs don’t slouch down to the floor, and raise the legs to a spot on the tabletop. Relax your shoulders and head, and rest your arms on either side of your torso.
Lower one leg into the floor, keeping both knees bent at 90 degrees, until your foot hovers a few inches off the ground. Repeat this for three sets of 5 reps per leg.
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Implement These Core and Back Exercises
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