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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

 
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