EXERCISE - CORE STABILITY
The Core Stage One - Hollowing Contraction
Core-stability training begins with learning to co-contract
the TA and MF muscles effectively using the "abdominal
hollowing" technique. This is an endurance, not
strength exercise, and is the core pilates exercise.
- Lie on your back with knees bent; the spine in
the neutral position. Check there is a small gap between
the floor and your back.
- Breathe in deeply and relax all your stomach muscles
- Breathe out and, as you do so, draw your lower
abdomen inwards as if your belly button is going back
towards the floor.
- Hold the contraction for 10 seconds and stay relaxed,
allowing yourself to breathe in and out as you hold
the tension in your lower stomach area.
- Check the tension of the TA using your fingers
on either side of your lower abdomen. This biofeedback
technique is used in all core stability exercises.
1 Set; 10 Repetitions.
Avoid:
- Tilting your pelvis nor flatten your back, away
from the neutral position
- Bracing your TA muscle too hard; just a gentle
contraction is enough.
- Tensing the stomach with your upper abdominals
bulging outwards. This means you are using the large
rectus abdominus [six-pack ] muscle, instead of TA
- Holding your breath, as this means you are not
relaxed. Learn to breathe normally whilst maintaining
the co-contraction of TA and MF
Progression: Practise abdominal hollowing
sitting, standing, lying on your front, and kneeling
on all fours.
NEXT: Core Exercise Program
- Stage 2
Exercise Index | Benefits
| Body Type | Guidelines
| Personality | Aerobic
| Anaerobic | Compound
| Fat Burning | Body Shaping
| The Core | Weight Training
| Stretching | Troubleshooting
| Cooldown
|
