The Pilates exercise system is renowned for its focus on strengthening the core muscles of your body, and it’s particularly good for your abdominals and back. In a study, published by Prevention magazine and carried out Auburn University-Montgomery, Alabama, it was reported that Pilates is better at strengthening abs than the crunch, especially if you use an exercise like the criss-cross techniques below.
Exercising the obliques
We call them love handles but technically these are your oblique abdominal muscles and it’s these that the criss-cross Pilates exercise targets. To get started lie flat on your back, bend your knees and place your fingers behind your head; only your fingers though, as you don’t want to pull on and possibly strain the neck. Pull up the right shoulder towards the left knee and as you do lift the knee towards your arm, keeping the right knee flat to the floor. Return slowly to your original position and repeat on the opposite side. Ten repetitions is a good set.
An Exercise for Rectus Abdominus
This exercise is called the teaser and works on the rectus abdominus; which are your main stomach muscles and what most people think of when you say abs – if you’re in good shape they are your six pack. Lie flat on your back and stretch your legs and arms out straight. Use the stomach muscles to raise your legs to a 45 degree angle. While you do this lift your torso up and sweep your arms around towards the front of your body – think of how you make a snow angel. As you return to the original position return your arms to their original place in a reverse motion. Remember to keep your moments slow and deliberate to avoid straining.
You can also do some work on the rectus abdominus with the hundred exercise, which gets its name from the usual practice of repeating in groups of ten. Don’t forget also to try the half roll down and roll up, the half curl and the open leg rocker and open leg rocker balance.
Exercising your back with Pilates
The key to Pilates is strength and flexibility, the man who invented the system (and loaned his name to it) was a boxer and gymnast who wanted just those qualities in his sports. To work on your back, try the swimming exercise, the swan and the opposite leg and arm raise. The last of these is the easiest to do so that’s as good a place as any to start. Get into a kneeling, all fours, position keeping your knees underneath your hips and your hands straight below the shoulders. Tighten the abdominal muscles and keep your back straight and flat with your neck in a straight line too, staring at the floor. Raise both the left leg and the right arm, extending them until they are as close to a straight line as possible. Then, simply return to your starting position and repeat with the opposite arms and legs. Ten repetitions is a good set and remember to keep your back straight to get the most benefit.
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