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Jump-Start Your Core
Take the guesswork out of finding your core with these modified basic exercises
by Brooke Siler
Strengthening your deepest abdominal muscle, the transversus abdominis, is key for a solid core and a full understanding of the Pilates technique. As its name implies, this large muscle runs horizontally around your waist, almost encircling it, and helps to stabilize all Pilates moves and flatten your stomach. Since it's the deepest layer of abdominal muscle, it can be tricky to target. By modifying these three basic exercises as shown, the transversus becomes easy to activate. Squeezing a rolled towel behind the knees distributes some of the labor to your hamstrings and encourages the superficial layers of abdominal muscles to relax. Placing your hands behind your thighs during the Roll Back and keeping your feet lowered during the Hundred also decrease any strain the exercises may place on your back. While I initially created this workout to retrain my abs after pregnancy (see below), it is great for all beginners, and a good refresher on proper transversus engagement for experienced Pilates practitioners.
The Roll Back
Step 1
Sit with your knees hugged in toward your chest, feet flat on the mat. Squeeze a rolled-up towel behind your knees and press your legs and feet together. Place your hands at the back of your thighs. Scoop in with your abdominals to create a C-curve with your spine, tilting your pubic bone toward the ceiling and slightly shifting your weight back.
Step 2
Engage your hamstrings by squeezing the towel. Slowly roll down through your spine, scooping in your abdominals and lightly supporting the descent with your arms. Continue until the curve of your lower back is flattened onto the mat. Hold this position for three full breaths, making sure to keep your shoulders down. Reverse to roll up. Repeat 3-5 times.
Pelvic Curls
Step 1
Lie on the mat and place a towel in the bend of your knees. Press your feet into the ground hip-width apart (your knees will be several inches apart too). Extend your arms and let your hands rest by your sides, palms down.
Step 2
Squeeze the towel. Use your abdominals to slowly raise your hips and lower spine off the mat, rolling up one vertebra at a time. Continue to lift your pelvis until your shoulders, hips and knees are in line. Hold this position for three full breaths, then reverse to lower. Repeat 3-5 times.
BONUS: For an added abdominal challenge, lift your head in Step 2 to gaze toward your knees. Hold for one full breath, then lower your head and roll down.
The Hundred
Step 1
Lie on the mat and place a towel in the bend of your knees. Press your feet into the ground and squeeze your legs and feet together. Extend your arms and let your hands rest by your sides, palms down.
Step 2
Squeeze the towel. Engage your abdominals to encourage a flat back and roll up through your spine, lifting your head, the tops of your shoulders and your arms off the ground. Make sure that your shoulder blades remain firmly on the mat and that there is a fist-sized space between your chin and chest. Pulse the arms straight up and down, breathing in for five counts and out for five counts, until you reach 100. Maintain a flat back and contracted abdominals the whole time.
Brooke Siler, a long-time Pilates devotee and teacher, is co-owner of New York City's re:AB Pilates studio. She is also author of the bestselling book, The Pilates Body, and the interactive CD series, The Pilates Body Kit.
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