"The Core" has become such a buzz word and there is such an abundance of information about "core muscles" online, that we thought we should talk about it. Best news: we got this information straight from an MD! This is NOT our "theory" of the core; this is the science of core musculature. We hope it helps you clear away the cobwebs and understand what "core strength" really means.
Learning to perform hip extension from a prone position (lifting your legs when lying on your tummy) can be a little tricky... After all, the legs are HEAVY, and if the abdominal muscles aren't pulling in and the gluteus maximus muscle is not doing its job, the lower back will take the burden. Watch this quick online Pilates exercise video to ensure that your Pilates technique is enhancing your Pilates experience.
Even if you've only taken one Pilates lesson in your life, chances are you've done The Hundred. We LOVE The Hundred because it builds abdominal endurance and is one of the secrets to flat abs that you see in people who do Pilates regularly. Above and beyond that, it protects the spine and lower back (when done correctly!) Best of all, The Hundred can be regressed to accommodate all fitness levels.
If you've ever wondered if your abdominal connection is sufficient enough to protect your lower back when doing classical Pilates exercises such as The Hundred, Double Leg Stretch and many others, then Toe Taps is an excellent choice for you! As the femur (thigh bone) reaches away from the torso, make sure that the weight of that leg doesn't cause the hip bones to move away from the ribcage: a telltale sign that the strong abdominal connection has been lost. We do Toe Taps in many of our workouts on www.ultimatepilatesworkouts.com just because it's such a GREAT self-check to perform at the beginning of each and every workout. To try out some of these workouts sign up for our free trial at www.ultimatepilatesworkouts.com/free-trial or purchase individual online Pilates DVDs at www.ultimatepilatesworkouts.com/shop
Rolling Like a Ball is another staple in the classical Pilates repertoire, and it is excellent for increasing abdominal strength as well as control. Learn how to do Pilates rolling like a ball correctly here, and then see it in action in one of our streaming online Pilates workouts. 14 day free trial: www.ultimatepilatesworkouts.com/free-trial. Or, download a Pilates DVD online at www.ultimatepilatesworkouts.com/shop
Not a day goes by in which we do not rotate, whether we are consciously thinking about rotating or not. The classical Pilates exercise Spine Twist reinforces excellent habits in rotation to keep the muscles around the spinal column both strong and flexible as we move through daily life. It may seem like a simple exercise, but it is worth its weight in gold! For full workouts including many Pilates gems such as Spine Twist, join www.ultimatepilatesworkouts.com. Explore subscription options with our free trial (www.ultimatepilatesworkouts.com/free-trial) or simply download online Pilates DVD's a la carte at www.ultimatepilatesworkouts.com/shop
Want to build up strength and use the proper muscles to do the classical Pilates exercise Swan Dive correctly? Then try the Half Swan, which teaches proper activation of the muscles of the back so that the full Swan Dive can be performed correctly.... and your posture will improve in the process! To enjoy the Half Swan and other fabulous Pilates exercises online, join upw in a free trial: www.ultimatepilatesworkouts.com/free-trial
The Heel Squeeze is derived from the principles of classical Pilates exercises. It teaches how to engage the gluteus maximus muscles WITHOUT engaging the lower back muscles. We demonstrate this exercise both with and without a small ball but the ball is definitely not necessary to reap all the benefits. Focus on keeping the pelvis flat on the mat the abdominal muscles pulled in and flat and tension out of the neck and shoulders while your tone your derriere Visit www.ultimatepilatesworkouts.com for more detailed training videos and for full length Pilates workouts online.