How can I start to train my abs? (I can't do a chest lift)

Abdominal training is part of every movement in Pilates. How many times do you hear your teacher ask you to engage your core? (What do I think about when engaging my core?) Well your abdominals are a 1/4 of your core and are being used even when the majority of the exercise is elsewhere in your body. If you missed Your core muscles are like a tin can take 5 mins and give it a read, I hope it will enlighten you.

If you want to start from scratch having never trained before I would initially start practicing finding your core muscles. Sit or lie down quietly and focus on engaging your core. Then I would move onto an exercise like the bug. Where you lay semi supine (on your back with knees raise to the ceiling, feet hip width apart on the floor and a neutral sine position) and glide opposite arm and leg away from your body whilst squeezing your core. You could exhale and engage you core as you glide your arm and leg away and then inhale as they return. It sounds quite easy, but can you do it without wiggling in your middle and can you make your arm and leg reach their destination at exactly the same time? Try to notice if your rib cage is flaring up towards the ceiling when you arm reaches overhead. Can you use your core muscles to pull the rib cage down towards the pelvis and resist the flaring out? This is a great start to finding your core muscles and getting them ready for something a little harder. The bug is not an easy exercise. It is easy to get wrong, but take lots of concentration and control to preform correctly.

As always, don't do anything that hurts and seek professional advice if you are not sure about an exercise.

Comments

When I stretch my hip flexor muscles I feel it in the front of my thighs. Is this right?

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Katie Leaver Pilates

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