NOT ALL ABDOMINAL CRUNCHES ARE EQUAL
Though an established fact that Pilates exercises are an excellent way to build strong abdominal muscles, most people don't realize how important Pilates exercises are for the spine. It is almost ironic that this fact is so often overlooked, as a healthy spine is one of the first prerequisites to physical fitness. Joseph Pilates himself said "...that the only real guide to your true age lies not in years…but by the degree of natural and normal flexibility enjoyed by your spine throughout life."
Just like a child's set of building blocks stacked into a tower, a healthy spine starts with a stable base. Executed correctly, Pilates exercises are an excellent way of achieving spinal stability. Interestingly enough, stabilization of the spine is largely achieved through the strengthening of the Transverse Abdominus, the deepest abdominal muscle. That's right, working your abs helps to strengthen your spine. In other words, an abdominal crunch is not as effective as you think it is if your TA isn't actively engaged. The reason to work down to this deepest layer is that the ability to contract the Transverse, or TA, prevents the lower back from over arching. Maintaining this good form is important whereas consistent over- arching leads to poor spinal alignment and lower back pain.
Ideally, to achieve the benefits of a strong TA and spinal stability and flexibility, Pilates exercises should be done twice or more in a week. The reason being, the initial workout in the week is when the abdominals are awakened and the spine opens up. The second workout of the week is when the greatest strength gains are made and mobility is increased.
Just as a well-built foundation provides for a solid house, strong abdominals and a healthy spine provide for a better lumbo-pelvic control and thus a stronger core. A stronger core means better overall health and injury prevention. This certainly places a whole new meaning to the terms "Abs In and Up" and "Maintain a Deep Abdominal Scoop." Strive for focused, effective abdominal work in your next mat class and reap the benefits of not only strong abs but a healthy spine. Remember, as Joe said, "You are only as old as your spine is young."
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