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Pilates to Prevent Sagging Abs by Joanna Littlewood Johnson
Joanna Littlewood-Johnson is
the winner of Australian Pole Championships 2013. She has obtained an extensive,
high quality Pilates
training with Pilates
International & the Australian Pilates Method Alliance. She is an APMA Level 3
Professional Pilates Practitioner and regularly attends a variety of workshops
to kept up to date with new & relevant information. She gets excited on
observing improvement in her client’s’ bodies, movements & quality of life.
According to Joanna "Pilates has so many benefits and offers a variety of exercises both
with and without equipment which can be used for people of all ages for general core
strengthening and stability, postural
correction, mobility, efficient movement, rehabilitation, sports
conditioning and more."
She further adds, women should focus on the use of breath while engaging the
muscles of the pelvic floor along with the deep transverse abdominus (TA) and
deep back muscles (multifidus) to make the pelvis and spine more stable for
‘core’ activation to help flatten the tummy.
General Guidelines
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A neutral pelvis is not arched or tucked hip bone and pubic bone level.
A neutral spine has it's natural curve.
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BREATHE! In through the nose and out through the mouth, breathing into
sides & back of lower ribcage, feeling the spine elongating with each breath
in.
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On the exhale, draw up the muscles of the pelvic floor and ‘zip’ the
deep lower abdominals in and up from the pubic bone and up between the hip
bones while closing the ribs and lowing the chest to soften.
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Keep movements controlled and fluid, not jerky or stiff. Try to keep
movements flowing with the breath.
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Aim for shoulder
stability, gently sliding the shoulder blades down onto the back of the
ribs.
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Avoid locking elbows or knees.
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Work for elongation, especially through the spine where you should
always feel length from the crown of the head to the end of the tailbone
Basic Pilates exercises:
Toe Taps
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 Lie on back, spine and pelvis neutral. Inhale to lift one knee above the
hip, Exhale to engage the pelvic floor and TA and lift the second leg so
your legs are now in a 90oposition like a table top.
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Exhale, hinging one leg at the hip to tap toes towards the floor (Only
lowering as far as you can keep abdominals zipped in and pelvis and spine
neutral.) Inhale, returning, keeping spine lengthened.
Abdominal Curl Ups
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Start with your spine and pelvis in a neutral position. Feet can be on
the floor or in a tabletop position.
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Inhale to prepare and lengthen your spine. Exhale and let your ribs draw
in and down as you curl up towards your pelvis (don’t
pull on your head ) Maintain a neutral pelvis (tailbone still on the floor)
and don't push your belly out.
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Inhale to hold and exhale to lower with control.
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Repeat 5-10 times.
"Doing Pilates exercises correctly is important for maximum benefit and to avoid injury so
seeking a class with a qualified instructor is highly recommended." adds Joanna.
Dated 28 May 2014
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