Pilates exercises explained
Abdominal Preparation
Abdominal Prep is a preparatory exercise that teaches us to activate the deep abdominal and back muscles (transversus abdominis, obliqus externus and internus, multifidi) as well as the pelvic floor, and to some extent the global abdominal muscles (the uppermost section of the rectus abdominis), without losing the neutral alignment of the lumbar spine and pelvis. This is easy on the intervertebral discs and therefore does not strain the back.
Exercise description
We start the exercise with a Head Nod, inhaling, and then with the exhalation lift the head and chest off the floor so far that we can keep the gaze to the knees and the lumbar spine remains neutral. Hold the position with the inhale and lower again with the exhale. The arms are behind the head during the exercise, the gaze goes forward.
After 4 to 6 repetitions, we intensify the exercise by keeping the upper body up and performing small movements (pulses). This deepens the activation of the upper oblique as well as straight abdominal muscles. At the same time, the deep lower oblique abdominal muscles as well as the multifidi must keep the pelvis in neutral position. We do 6 to 8 pulses.
Advanced students can then move on to the Ab Prep Obliques. In the obliques, from the center of the body, we turn the shoulder girdle to one side at a time during the exhalation. Everything else remains the same. Again, we can add a few pulses at the end for intensification. Repeat the exercise 4 times per side.
Frequently asked questions
What if the neck hurts?
Start the exercise with "Head Nods" to promote flexibility. When lifting from the head, always look slightly forward and release the weight of your head into your hands.
Pro Tip From Maria
Think of an ice cube or an ant trail under the lumbar spine, you do not want to touch or interrupt this. You can also imagine a full teacup on your pubic bone, which must not tip during the movement.
Always gently press the soles of your feet into the mat. It is important not to press the lumbar spine into the mat during the abdominal exercise.
Many therapists and sports scientists now agree that it is most gentle on the intervertebral discs if movements are performed from the neutral position. Because only in this position do the stabilizing muscles, such as the multifidi among others, come into play. These are responsible for providing muscular support for the lumbar spine.
Video with the brief explanation of the Pilates exercise Abdominal Preparation + Abdominal Preparation Obliques
Most common errors
Hands yank the head to the chest - give weight.
Basin tilts - work with images mentioned above.
Belly pops out - guide breathing over lip brake and gently pull abdominal wall upward.
Assistance
What can you do if the exercise is too difficult?
Start small, do the exercise several times in your mind. Do not expect too much. Less is more.
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Dear Mary,
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