We all know a strong core supports the spine and helps us to avoid injuries. Here are two core exercises I find very beneficial.
These exercises works not only your core but also your shoulders.
Start in a plank postion, wrists under shoulders and abs pulled in. Raise your right arm to the ceiling, while rotating your body to the right. turn your head so you are looking at your hand. Hold for a counf of 3.
With control slowly rotate your body back to the center, while lifting your hip to the ceiling and reach your right hand to your left foot. Hold for a count of 2. Retirn to the start. * Keep your abs pulled in tight.*
Start in a plank position, with your feet on a Valslide.
Engage your abs and lift your hips to the ceiling, while sliding your feet towards your hands. Hold for a count of 3 and return to the start.
* If you do not have valslides, you can use 2 paper plates.
Try these and let me know what you think.
In my Pilates training sessions I use many different pieces of equipment. The one I will be featuring today is the the Peak Pilates MVe Chair ( Maximum Versatility.Exercise).
The first exercise is the the Tendon Stretch.
This exercise stretches the back and hamstrings. Strengthens the abs and arms and develops overall body control.
It is important you work from your abdominals and not your arms. Keep the abdominals scooped in and up and maintain the rounded or scooped posture. Always lower with control, keep shoulders away from your ears and keep the hips lifted.
The second exercise is the Pull Up/ Pike
This exercise strengthens the abs and the arms. Stretches the back and improves balance and control.
Again you want to lift with your abs and maintain the “C” curve. Keep the spine rounded and ribs drawn up.Lift and lower with control.
The third in this series is the Side Pull Up
This exercise strengthens the abs but mainly the obliques.
Again lift the abs, maintain a rounded spine. Pull the pedal up and lift the hips high and always lower with control.
If you would like to learn more Click here.