Core Stability

Posted on 04. Nov, 2009 by Kristy in Health & Fitness

Core stability is very important. Your core includes your abdominal and back muscles and because they are right in the middle of your body, they pull your whole body together. This area determines much of how the rest of your muscles work when you exercise. Keeping a strong core will take unnecessary stress off of the rest of your muscles and help your body perform at its best.

One form of exercise that focuses on core strength 100% of the time is Pilates. Pilates works the whole body but is always focusing on the core muscles. Pilates also has a few basic principles that help you perform each exercise properly.

Basic principles of Pilates:

Keeping your pelvis in the correct position so that your lower back is always protected – for example, when your legs are bent with your feet on the ground you should have a little space between the floor and your back. Your lower back has a natural curve to it that you should cater to and protect.

Keeping your ribcage in position – for example, when you are on your back and your arms are over your head you should not put them too far so that your ribs pop up. Keeping your abs in tight (over time) will help you to be able to extend your arms further and further.

Breathing

Pilates focuses on a breath that goes in through your nose and out through your mouth. When your breath is going out through your mouth you should have a pursed lip so that there is some resistance. This is done so that your deep abdominal muscles are activated. In beginner Pilates you use the exhale to help you do the exercise better and when you get to a more advanced state, you reverse the breath to make it harder.

 Shoulder blade movement and stabilization – you want to keep these muscles strong and active because if you don’t, you will have negative effects such as poor posture and neck tension

 Head and neck placement – when you are laying on your back with your head on the floor, your neck has a natural curve and you will most likely feel like you want to have something under your head. When you are on your stomach for any back exercises you should always make sure that you keep your neck in line with your spine (rather than looking out in front of you)

All of these basic principles help to build a strong core.

Here is a great website to give you a few moves that will get your on your way to building a strong core.

http://experiencelifemag.com/blogs/survival-of-the-fittest/files/2008/03/portable_pilates_chart_big.jpg

Also, check out your local fitness facility and inquire about Pilates classes. They are very popular and sometimes the best way to start a new type of exercise is to have someone around to make sure you’re doing everything right.

Keep Well…Kristy

Kristy

Kristy is a Food Coach, fitness instructor and loves to develop new recipes that incorporate healthy ingredients.