A professional athlete often subjects their body to intense physical activity. Their performance largely depends on their postural muscles, which are responsible for supporting the back and connecting the upper and lower body.
Discover core strengthening exercises offered by the Pilates method to work both the deep and superficial muscles of the trunk.
What is core strengthening in Pilates?
In Pilates, core exercises primarily target the pelvic floor muscles to strengthen the abdominal corset, as well as the muscles of the back and pelvis, which together are responsible for overall trunk stability. This part of the body ensures proper back support, good posture, and efficient transfer of effort between the lower and upper limbs.
Why is core strengthening important for an athlete?
It is clear that the coordination between the upper and lower body depends on the central part of the body. Core strengthening gently enhances the tone and firmness of the trunk, providing athletes with solid body support and improved postural balance.
Additionally, these Pilates exercises increase endurance, making them perfect for sports preparation and performance improvement. They also help reduce the risk of injuries and muscle pain, particularly in the lumbar region.
Some Pilates exercises for core strengthening
Front Plank
The most famous core exercise, the front plank, also known as the ventral plank, engages all the trunk muscles, especially the transverse abdominals and the rectus abdominis. Lie on your stomach and support yourself on your forearms and toes. Stay still for 20 seconds, keeping your legs and trunk perfectly aligned, stomach pulled in, and glutes contracted.
The Vacuum
This Pilates exercise focuses mainly on abdominal core strength and is very simple yet highly effective. Standing or lying on your back with arms crossed and legs spread to form a 90-degree angle, inhale deeply to expand the stomach. Then exhale fully, drawing the stomach in. Hold your breath and maintain this position for 10 seconds.
Leg Extensions
This is a core exercise that engages both the abdominals and gluteal muscles. Start on all fours and extend one leg backward with the foot pointed. Move slowly and fluidly, exhaling for 10 seconds until returning to the starting position. Then repeat with the other leg.