Pilates series 6# on core strength

Wendy Davies shares exercises that will turn your core weaknesses into strengths

Last week, we looked at engaging the stability muscles around the shoulder. We’re now going to combine more challenging shoulder stabilisation with the deep abdominal stabilisers. This will help to prevent injury when you’re powering through the stroke, and when you’re fatigued at the end of a long water session. We’ll also work the glutes, in combination with the core stabilisers, to maximise performance on the ergo.

Exercises

1 – Kneeling ball press

Increasing the challenge

• Perform a normal full press-up with your hands on a Sitfit (stability cushion).
• For maximum challenge, perform the press-up with one hand in the centre of the cushion.

Tip

Keep your spine in neutral and avoid poking your chin forward.

Why do these exercises?

Increased shoulder stability may help prevent injury.

The gym ball exercise will combine the large gluteal muscles, so important for the leg drive, with the core stabilisers. This helps to maximise efficiency and performance on the ergo – essential for those long sessions in the gym.

2 – Wall press

Increasing the challenge

These variations make it harder and more geared to sweep rowing.

• Use one hand placed in the centre of the ball.
• Tighten your glutes and extend one leg a small distance behind, keeping it straight. Repeat with the other leg. This again challenges the rotational control in the body and works the global gluteal muscles.

Tip

Engage your shoulder stability muscles to stop the scapulae (shoulder blades) moving outwards.

3 – Hamstring curl on the ball

The gym ball exercise will combine the large gluteal muscles, so important for the leg drive, with the core stabilisers

Increasing the challenge

• Take one arm out to the side to challenge rotational stability. Do 10 reps with one arm and then change sides.
• You can further increase the challenge by holding a weight in the extended hand.

Tip

Try not to over-engage your hamstrings – use the gluteal muscles as well. Don’t over-extend your spine.

Increasing the challenge

• Take one arm at a time out to the side.
• Holding a weight will further challenge the rotational stability muscles in the spine.
• Reducing the resistance on the cross trainer will also make it more challenging.