This week’s āsana lab has had a Pilates makeover. Read on to discover the ins and outs of the abdominal curl – a fundamental Pilates exercise.
Who doesn’t want a flat belly? The good news is that you can get your abdominal muscles toned and flat and provide a strong support for your back by learning how perfect a Pilates Abdominal Curl.
The old days of 100 crunches-a-day are behind us, however some of the old habits are still present. Although this exercise may appear simple, I want to highlight 6 oversights I have observed in class. Avoid these and follow my top tips below to ensure safe and effective abdominal curls.
curling up
- Head pushed too forward or not supported enough – both positions are creating the neck strain (chin either squashing into the chest or chin jutting out).
Tip: Let your gaze travel with your head and keep a peach under your chin.
- Scapular instability – not only can incorrect position of the shoulder blades inhibit movement in the upper back, but it can also create more tension at the top of the shoulders.
Tip: Imagine that your shoulder blades are hugging the front of your ribcage.
- Pelvic tilt – tucking under your pelvis will have you grip at the front of the hips and push the lower back into the floor, which will not train your body to be well supported in standing postures.
Tip: Imagine that there is a sticky tape along the front of the body that should not wrinkle, and that your hipbones are two saucers balancing two full cups of matcha latte.
- Belly bunching up – if your abdominals are popping up, you are very likely working your ‘six-pack’ too hard which means that your Trans Abs (that’s the interior corset muscle that will flatten your belly) are not firing much.
Tip: Put one hand on your lower abdomen and feel the belly move away from the hand as you are come up into your curl.
- Toes crunching or lifting off the floor – If your big toe is lifted off the floor you will not be fully using your inner thighs and keeping knees aligned with hips.
Tip: Imagine a tripod of balance over the pads of your big and little toes and your heels as your feet are resting on the floor widening and lengthening.
curling down
- Ribs popping – as soon as you allow the front of the ribs to flare out your mid-back will be arching off the floor and you will be losing the connection of the upper abdominals.
Tip: Giggle or cough and your popping ribs will soften instantly.
But don’t breathe a sigh of relief just yet, days of 100 crunches-a-day might be over, but now you have Pilates 100’s, ah well…
Sonia teaches Pilates in Chelsea on Thursdays at 9.30am.
