It’s All in the Core
Understanding the core helps us move with strength, stability, and energy. There is something about a well-defined set of abs that makes the body look fit and strong. But flat abs, or even a six-pack, do not necessarily translate to strength. What we really need is a strong core. Although it shares the same general location as the abs, the core is not interchangeable with the abdominals. Abs Are Not the Same as the Core The abdominal muscles enable the trunk to bend forward, as when we do sit-ups or curl-ups, bend side to side, and twist clockwise and counterclockwise. We use these movements several times in daily life, and the stronger the abdominals, the more easily we move. The only muscle of the abdominal group that makes up the core is situated deep inside: the transversus abdominis. Deep Core Stabilization The transversus abdominis is not a muscle that creates big movements. It is a muscle we need to learn to access for stability and control. The core is also made up of deep lower back muscles, the pelvic floor, and the diaphragm. Together, these muscles form a supportive corset around the torso and help protect the body. If you have ever injured your back, suffered back pain or pain around the hips, or hurt your shoulders, hips, or knees, working on your core may help you feel like you have changed your whole body. Why Core Strength Matters Most exercises target big muscle groups: the abdominals, the muscles around the hips and thighs, and the shoulders. These are also the big movers. The core is not a big mover. It supports, stabilizes, and controls big movements. Without core stabilization, we are likely to overburden the big movers, which may lead to pains and injuries. Pilates Builds Core Strength Pilates is a total body workout that develops core strength. It works the big muscles, small muscles, and deep muscles using core strength as the basis of each exercise. Every exercise in Pilates is, in fact, a core exercise. Pilates first teaches us to turn on the core through breathing. We learn to lead with the breath, activate the core, and maintain that activation throughout movement. In Pilates, the core is also known as the powerhouse because it is the body’s source of strength and dynamic energy. The whole body grows stronger and less prone to injuries when we learn to engage the core and draw strength from it in cooperation with the big movers. Taking Core Strength into Daily Life With Pilates training, using the core becomes as natural as breathing. The goal is to recruit core strength beyond doing Pilates and beyond exercising, into daily living. Turn on your core when driving, cooking, working on the computer, cleaning the house, and walking between places. Turn on your core, period. Get strong from the inside out. Work on your core with All Core Pilates at Upper Ground Floor, Commerce Mall, Alabang Town Center. Book Now.
7 Ways Pilates Changes Your Body
Pilates is well-known for developing long, lean muscles, yet the benefits go beyond aesthetics. It renews the body from the inside. Would you really believe doing pilates could give you a whole new body after 30 sessions? It is not a miracle. Pilates is based on exercise science and rehabilitation study, and consistent practice develops mind-body connection so that the body is able to move intelligently. Any exercise or movement will help a person lose weight, tone up and grow stronger. What is different with doing pilates is that it creates balance within the body, trains you to access core strength, and makes your body more resilient. 1. Long, Lean Muscles We develop muscles as we contract them during exercise. There are three kinds of contractions, and in pilates, there is plenty of focus on the eccentric phase. Eccentric contractions work against resistance. There is control and deliberate deceleration of the movement. Muscles in the eccentric phase work harder because they must contract as they get longer. This means we build muscles that are not bulky, but long and lean. 2. More Flexibility Stretching in a fixed position can improve flexibility, but incorporating stretches into movement, like the exercises in pilates, can create more lasting gains. Pilates guides the muscle through its full range of motion in the eccentric phase, which is one key to improving flexibility. 3. A Stronger Core A strong core is not about abs for show. The core, made up of the deepest layer of our abdominal muscle, the pelvic floor, the diaphragm, and deep lower back muscles, wraps the torso in a supportive corset. Pilates helps you find your core and then strengthen it so that you can move with stability, control, and dynamic energy with less risk of injury. 4. Better Mind-Body Connection Pilates emphasizes quality of movement rather than quantity. You cannot have good quality movement without first stabilizing the body and putting it in proper alignment. By training you to lead with the breath, draw strength from the core, and move with intention, pilates enhances mind-body connection during exercise and in everyday activities. 5. Improved Alignment Our bodies have a natural and neutral alignment that should give us the most comfort and stability at rest and when in motion, but we lose this alignment through bad habits and poor movement patterns. Exercises in pilates work the muscles to promote proper alignment. A body in good alignment can move with ease and freedom, with very few aches and pains or none at all. 6. Fewer Aches and Injuries Pilates began as a rehabilitation program for injured soldiers. Today, rehabilitation and post-rehabilitation programs for people with injuries often incorporate pilates principles and exercises. It is also good for prevention, because a strong core and good body alignment protect the back and joints while supporting intelligent movement. 7. More Energy Doing pilates not only makes you feel more energetic, it helps the body use energy more efficiently. The body draws fuel from oxygen, and pilates encourages full breathing into the lower lobes of the lungs. The more of our lungs we use, the more efficient the energy exchange. Change your body with All Core Pilates, located at Upper Ground Floor, Alabang Town Center. Call or text 0917 187 2207 for more information.