Activate Your Core
Joseph Pilates said “In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you’ll be on your way to having a whole new body.” New Target Pilates client “M” came in last week raving about her abdominals after only three classes. While walking across her room to get into bed one night, M had a realization: her stomach muscles were changing significantly. Her core felt different. Her posture felt different. She felt connected to her center. The only new thing in her routine? Two group Reformer classes each week. One of her primary goals when she started training at Target Pilates Studio was to strengthen her core. To feel changes happening after just a few sessions means that both of us are making our goals – M for a stronger core, and me for helping her achieve it.
The Target Pilates Exercise: Want to feel a change in your core? Try this simple exercise each day for a week. Lying down on your back, bring your legs into chair position: knees are over hips, feet are lifted, calves parallel to the floor, legs squeezing together. Pull your navel actively into your spine (this supports your lower back.) Draw your ribs in and together, almost like you are trying to fuse your ribs together. (For more on this, check out our blog post from 9/13 here http://www.targetpilates.com/breathe.) Imagine that you have a grape between your lower back and the floor. Pull your ab muscles in tight enough that you put slight pressure on that grape, but don’t crush it. From this position as you inhale, feel the ribs expanding to the sides and to the back. As you exhale, draw the ribs tight together and contract your lower abdominals in, navel to spine. Continue to breathe this way, but see if you can hold this chair position for 60 seconds, 90 seconds if you want more of a challenge. This exercise is effective for beginning and advanced students, although if you want a more advanced variation, try doing it as you lie on a foam roller. (No cheating though! Arms will rest on your abdomen, do not let arms or hands be in contact with the floor.) Get a foam roller by clicking here.
The Target Pilates Difference: In order to make Pilates Reformer work accessible and affordable, Target Pilates Studio offers group classes for as low as $20, and you’ll never be with more than 3 students in class at once. Check out our current class schedule here http://www.targetpilates.com/class/60-minute-class/ or call us to let us know when you’d like to see more group reformer classes on the schedule.