A Fitness Professional Discloses a Four-Exercise Routine Focused on "Deep Abdominals" for Enhancing Entire Core Strength
In a fitness regime designed by Shape Pilates founder Gemma Folkard, a unique core workout focuses on strengthening a wider range of core muscles for improved exercise performance and daily tasks. This workout, performed as a circuit and repeated for three total rounds, requires minimal equipment – just a light dumbbell and a yoga mat.
The abdominals consist of several important muscles, including the transverse abdominis, internal and external obliques, and the rectus abdominis. The transverse abdominis, the deepest-lying abdominal muscle, wraps around the stomach and back like a waistband, playing a crucial role in daily life as well as preventing back niggles and injuries. Unlike traditional workouts that often focus solely on the rectus abdominis, Folkard's routine aims to work the transverse abdominis and other core muscles more evenly.
The internal and external obliques are responsible for rotational movements, while the main function of the rectus abdominis is spinal flexion. Exercises where you're lying or sitting with your legs off the ground are ideal for working these muscles. Strengthening the transverse abdominis and the multifidus muscle (which runs along the spine) will allow the core to spare the spine from excessive load, preventing potential injuries.
This workout consists of four exercises demonstrated in a video, each targeting different core muscles. Unlike a HIIT workout, Pilates should not be rushed, as its principles emphasise breath, concentration, centre, control, precision, and flow. Pilates uses repeated movements to build strength and boost mobility, offering a comprehensive approach to core training.
The workout trains major muscle groups, including the thighs and glutes (leg press), chest and arms (chest press), back and rear shoulders (rowing), neck and upper arms (shoulder press), and the abdominal/core muscles (core exercise). By strengthening the core without using sit-ups or crunches, this workout offers a fresh and effective approach to core training.
In the Russian twists exercise, it is recommended to keep the trunk lengthened as the ribs spin around the spine. Other exercises featured in Folkard's routine help to build comprehensive core strength, making daily tasks easier and improving exercise performance.
Strengthening the deep core muscles is essential for maintaining a healthy, balanced body, and Folkard's Pilates core workout offers a unique and effective approach to achieving this goal. Give it a try and feel the benefits for yourself!
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