Core Exercises to Strengthen Your Abs for Pilates: Little Pulses

Описание: Abs and Core Pilates Exercises at: http://www.centerworks.com/

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Having great core strength means that you've got a balance between strong abs and a flexible back allowing you to move easily through each exercise during your Pilates workouts.

A few weeks ago I posted an article on my blog about improving abdominal strength and spine articulation with the benefits of adding pulsing to Pilates exercises.

I had a couple of my clients come in and ask me questions about how to do their pulses better, so I thought this would be a perfect topic for a video post for all you folks out there who haven't had the chance to work with me live and in person.

With all our Pilates exercises we're looking for great ab support to help keep your back safe, and improved movement to better articulate your spine from your head to your tailbone! I think the most challenging exercises for most Pilates students are the Roll Up, Neck Pull, Teaser, and Short Box round on the Reformer with the full back bend and roll up. Practicing little pulses during your workouts, can help you improve your abdominal strength, and get your body bending more efficiently.

So here's what I suggest you practice:
Start with a modified ½ Roll Back exercise and add 4 levels of little "pulses" to your movement.

• Roll the pelvis backwards almost to the waist on the mat. Pulse 10-30 times bending two inches below the navel (L5). Feel & watch the low abs pull in while the low back relaxes and falls backwards in space deepening the low scoop. Focus on feeling the pivot point at the bottom of the lumbar spine.

• Roll back farther -- waist to the mat. Pulse 10-30 times bending two inches above the navel (L1). Continue to feel the back relax and back bones drop backwards while watching the low and middle abs pull in and back as the head and shoulders bob forward.

• Roll back farther -- pelvis, waist, and bottom ribs to the mat. Pulse 10-30 times feeling the front of the bottom ribs dropping backwards in space as the pivot point for the pulse. (T-12). Keep the lower back to the mat and feel it drop more as you pulse up.

• Stay with the bottom ribs to the mat. Pulse 10-30 as the upper back relaxes the bottom ribs will get closer to the floor, but this time focus on feeling the shoulder blades spread apart while the breastbone drops and slides down the front of your shirt.

Arm Options:
• Easy -- arms reach to the legs
• Moderate -- "I dream of Jeanie" or "Indian Chief"
• Challenging -- Hands behind the head
• Super Challenge -- Arms straight overhead by your ears, thumbs hooked.

It won't take you very long after adding pulses to your workouts before you'll notice how much better exercises like the Roll Up are getting. So keep practicing to enjoy great benefits from your little pulses.

Have fun adding these little pulses to your workouts!    • Core Exercises to Strengthen Your Abs for ...