A Wundaful Life: Abdominal Series

Showing posts with label Abdominal Series. Show all posts

Wednesday, March 8, 2017

Donna 12:17 PM 0

Workout Wednesday: The Series of 5

Happy Wednesday! It's been awhile since I've done a Workout Wednesday post... So I thought to go along celebrating March MATness this week, I'd share the Pilates Mat Series of Five.

I often get hear from clients "I don't have a lot of time to workout at home. What are some quick exercises I can do?" or "I really want a stronger core. What exercises should I be doing everyday?"

I always come back to The Series of Five.

The Series of Five is a group of 5 exercises (hence the name), that targets the core while stretching the body. Now, truly all of Pilates focuses on the strength of the powerhouse. In Pilates, you never work muscle groups in isolation. All Pilates exercises begin with moving from the center of your body. But if you ever do The Series of Five, I'm certain you'll feel your core fired up. You might also hear The Series of Five called The Stomach Series or The Abdominal Series.

I have a love/hate relationship with The Series of Five haha. As in- I find it always challenges me, makes me work hard, and definitely helps me strengthen my core, but sometimes when I get to it in my matwork series I'm like "I'm not ready for this...." But then I remind myself of the treat following the Stomach Series- Spine Stretch Forward (which I'm sharing on Instagram today.)

I took my first mat class back in 2011, so after working with the The Series of Five for awhile now, here's some tips I have for these exercises:

1. Try to find the flow between each of the exercises in the series. It helps to think of keeping your body setup the same for each exercise.
2. The setup for each exercise is: lift your torso off of the mat to the tips of your shoulder blades, keep the torso solid and still, scoop your belly, and press the back of your rib cage and spine into the mat.
3. If you feel tension in your neck and head, keep the head down.
4. Use your breath! Make sure to take full inhales and exhales.
5. Work towards doing 8-10 repetitions of each exercise.

We could talk for a long time about each exercise in The Series of Five, but to keep it simple, here's a glimpse of each exercise.

SINGLE LEG STRETCH

DOUBLE LEG STRETCH

SINGLE STRAIGHT LEG STRETCH

DOUBLE STRAIGHT LEG STRETCH

CRISSCROSS

Follow me along on Instagram here for a better look at these exercises and more March MATness. Yesterday, I shared my take on Single Leg Stretch and Double Leg Stretch on Instagram.

The Series of Five are great exercises to do if you want to squeeze in a few minutes of abdominal work each day. Even if you don't do much Pilates, you could even do The Series of Five as a core warmup before a run for example. The Series of Five is a great group of exercises for anyone. Enjoy!

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Sunday, January 29, 2017

Donna 11:05 PM 0

How Pilates Helps Your Yoga Practice: Part 2

Next up on the mat, Yoga with a side of Pilates. Downward Dog, Warrior Two, Crescent Lunge, followed by the Pilates 100 and 10 repetitions of each exercise in the Abdominal Series. That's what your Pilates teacher has ordered.

So if you didn't catch on yesterday I really believe adding Pilates to your workout can be a total game changer to your Yoga practice. (And if I'm being honest vice versa ... I found Pilates and then Yoga. I've found Yoga has helped increase my flexibility, which was hindering me in my Pilates practice, but that's another story for another day.)

4. Understand how to Engage Muscles While Stretching.

To the hyper flexible Yogis: this reason is for you! (Not this girl) All jokes aside, if you are hyper flexible, so many Yoga postures may seem really easy for your body to get into because you are so bendy. However, I assure you, there is even more you can get out of the pose by finding the strength coupled with the stretch. Pilates will help you find this.

Pictured below is Single Straight Leg Stretch from the Pilates Abdominal Series done on the Mat. I like to think of this exercise as the "dessert" of the Abdominal Series. I love the stretch I get in the hamstrings while working on my core.

5. Increased Range of Motion for Backbends.

Pilates will certainly teach you where your powerhouse muscles are - which, by the way, if you do not feel your abdominals during the Abdominal Series then you'll be the first person I've heard say so (its a dozy!). So often to get into a backbend, Yogis will push their hips forward rather than lifting up out of the pelvis by turning on the core muscles. Maintaining length in the torso by activating your Pilates powerhouse and avoiding "crunching" into the back will help prevent low back injuries and pain as you go into a slight backbend in Peaceful Warrior for example. This same concept also applies to poses such as Cobra.

Pictured below is Swan Dive on the Wunda Chair. Swan Dive is also found in the Pilates Mat Series. This exercise is very similar to Cobra. To begin this exercise, you start in a Cobra-like form then the arms lift up off of the mat and you rock back and forth between the arms lifting up overhead and the legs reaching towards the ceiling.

6. Improved Body Alignment and Posture.
"Never slouch as doing so compresses the lungs, overcrowds vital organs, rounds the back, and throws you off balance"- Joseph Pilates. Every time I find myself slouching I imagine Joseph Pilates giving me the stink eye. Seriously though, if this doesn't give you reason to stop slouching then I don't know what will.

A majority of the Pilates mat is done lying down on your back. By having a sensation of the spine pressed into the floor, you can easily become familiar with correct alignment. Are your shoulders open and pressed into the mat? Can you feel the back of your rib cage become wider? Is your chin relaxed into your chest? Is your navel sinking back into your spine? These are alignment cues that your Pilates teacher will help you to be mindful of and assist you with finding in your body. Take a Pilates mat class, and I'm sure you'll feel at least 5 inches taller when you walk out the door. An awareness of your alignment will help you take you further along in your Yoga journey because you will begin to initiate adjustments on your own, rather than solely relying on your Yoga teacher for feedback.

A Pilates Mat class is a great place for Yoga lovers to expand their mat practice. See you on the mat!

(For this post I am linking up with Ilkasblog and Marathons and Motivations for Sunday Fitness & Food Link-Up.)

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Saturday, January 28, 2017

Donna 6:19 PM 0

How Pilates Helps Your Yoga Practice: Part 1

In college, I was introduced to several mind-body modalities including both Pilates and Yoga. I found that both methods together helped me find the flexibility and core strength that I needed to improve as a dancer.

Since my college years, I have continued to enjoy both Pilates and Yoga. While I might not dance as often now, I do Pilates and Yoga because it keeps my body happy and feeling good. Needless to say, I do not think one practice is better than the other. I believe Pilates and Yoga compliment one another.

If you're looking to grow your Yoga practice or even feel a little stuck with Yoga, I would really suggest giving Pilates a try. Here's what you'll find if you do:

1. Boosted Stamina for Holding Yoga Poses Longer.

Ever been asked to hold High Plank for 5 deep breaths? Here's a hint: If you take Long Slow & Deep Yoga, you'll be holding poses for at least two minutes. In a recent Yoga class I took, I relied on my core, activating the deepest layers of the abdominals we often don't acknowledge- such as the transversus abdomininis. Think of the transversus abdominis as if you were putting on a corset (this layer of the abdominals wraps horizontally around the torso.) We often think of only activating the abdominals we can see- the rectus abdominis (think 6 pack abs). Pilates matwork will train you to engage all layers of your abdominals to fuel and power your body's movement. Pilates practice will give you the core strength you need to hold High Plank, Side Plank, and even Airplane to name a few.

Pictured above is Single Leg Stretch from the Abdominal Series. Learn the Pilates Abdominal Series and integrate it into your personal Yoga Practice. (Even if I do not get in a full workout everyday, I make sure to do the Abdominal Series daily. It takes less than 5 minutes!) I guarantee Pilates will feel help you feel stronger and less unstable in your Yoga practice.

2. Increased Stability for Yoga Poses.

One of the lessons both Pilates and Yoga have taught me is finding my balance. I talked about this recently here. Pilates has helped me find what it means to "use my core." Pilates keeps you honest and shows rather if you a truly using the powerhouse muscles. There is no cheating!

In the exercise pictured about- The Roll-Up- there is NO WAY you are going to be able to roll up to into a seated position while keeping your feet or heels (depending on the modification used) glued to the floor without relying on your core. I think about activating my core in this exercise by pulling my belly back as I stretch forward- this creates an opposition.

Stronger core helps you maintain your balance. It is as simple as that. By the way, did you know that your core or Powerhouse muscles as we refer to in Pilates includes your gluts! Tip: Next time you do Tree, think about activating and squeezing your glut muscles. So the real question is: do you ever feel wobbly in Yoga poses such as Airplane, Eagle, and Tree. If you do, then Pilates is most definitely for you.

3. Relieved Pressure in the Joints, such as the Wrists and Knees.

As we hold Yoga poses such as Plank, Pointer, Chaturanga sometimes the wrists can become aggrevated, especially if you have carpal tunnel syndrome. For individuals with knee issues, Hero Pose or various versions of Pigeon might not feel the best on the knees. While there are numerous modifications to help relieve pressure in the joints, one thing I have found is by ultizing my core strength (Thank you Pilates!) I take tension out of the joints.

Pictured here is the first exercise in the Pilates Mat- The 100. This exercise is perfect for warming up the body (it really gets the blood flowing!) AND turning on the powerhouse (think abs, gluts, hips, pelvic floor).

For example, in Heros Pose, I think about lifting up out of my Pelvis (using the abdominals of course!) to take pressure out of the knees. In Down Dog, I think about lifting the belly in and up to turn on the core muscles, deepen the stretch, and take the tension out of my wrists.

So my fellow Yogis, if you still are not convinced that Pilates will help you grow your Yoga practice- I'll be talking more about this tomorrow, as well. You'll especially want to join me back for this post if you are a hyperflexible Yogi. I'll be giving you some insight to help you grow your Yoga practice.