Belly Workouts

This trendy term “belly workouts” is used globally suggesting that working the abdominal muscles and burning the fat will get us what we most desire, a flat belly. As we all know, Pilates is known to highlight the "core" or as us Pilate’s instructors commonly referred to it as the "powerhouse". But belly workouts should include more than just working the superficial belly - let us explore why.

In BASI Pilates we specially have an abdominal section in our BASI Block System which focuses on the inner core muscles. Any informed BASI Pilates instructor aims to give a well-balanced full body workout focusing on several muscle groups (not just the abdominals) that challenge different types of muscular contractions. The abdominal focus is on using the deeper abdominal muscles correctly while still giving the abdominals a challenge. The muscle will be most efficient when working in multiple ranges and positions, with enough intensity and overload, with the correct mechanics and correct muscle recruitment as well as using intra-abdominal pressure. Some of the positions you can find yourself in working the abdominals in a Pilates class including standing, sitting, kneeling, supine, prone and side-lying (not just in the typical traditional forward flexion position). This also includes both isometric and isotonic exercises. The result of this will make the body move more efficiently without compensating which causes incorrect movement patterns. However, when working the abdominals it is also important to recognise that some abdominal exercises are contraindicated (not recommended) for one person but may be beneficial for another. It is important to know your body and what you need.

Our inner core (stabilisers) includes our Transversus Abdominals, Diaphragm, Internal Oblique, Multifidus, Pelvic Floor and Posterior Fibers of the Psoas. However, Pilates is often misunderstood as a form of exercise that focuses only on abdominal work and the cueing of merely the Transversus Abdominis (TA). The abdominals are only one muscle group in the body that make us look and feel strong - this should always be remembered!

Learning to first stabilise from the core, then initiate the movement we intend to move, and then moving that body part is an important movement pattern to adopt. It teaches the body to be strong. The activation of the inner core proceeds the movement. This movement is first taught in a pilates class through awareness and is conscious movement. With time, this movement becomes subconscious and the flow of a class is better felt through the movement. The timing of recruitment of the inner core as well as the breath is therefore essential when learning abdominal exercises. This is especially true if a client is experiencing lumbar spine discomfort or pain. Engaging the abdominals can almost always lessen this pain. This is because the abdominals serve as a support system for the spine, especially in spinal extension exercises. When engaging the abdominals in extension, there is an equal distribution of the load throughout the spine.

The different pieces of Pilates equipment and apparatus can also play a role in challenging or supporting the abdominals in multiple ways. Each client has different needs and this is taken into account when choosing exercises and equipment/apparatus. If you have a healthy body and spine, here are a couple of exercises you can use to feel the burn.

Chest Lift and Chest Lift with Rotation

Inhale to prepare and exhale lift up. Maintain a neutral pelvis and trunk flexion at a consistent height throughout the exercise. The chest lift focuses on your abdominal strength and pelvic stability. You can add rotation to get some oblique work. Make sure to move through the waistline, and let your head move with the shoulder girdle and upper trunk. Keeping the height of your flexion is important to keep the internal and external obliques working throughout the exercise. Use an exhale to rotate and inhale to come back to the centre.

Rolling like a ball

Balancing on your sitting bones, place each of your hands on your shins. Inhale roll back and exhale roll forward. Keep the shape the same throughout the movement and use your abdominals to lift you back up.

Hundreds Prep and Hundreds

Exhale, lift your arms up, then lift your head, neck and chest and bring your arms parallel to the floor with your palms facing down. Inhale to lower back down. To make the exercise more challenging you can add 100 little pulses breathing in through the nose for five and out through the nose for five with long legs if you can maintain trunk stabilisation, and avoid hyperlordosis, neck tension and bulging of the abdominals. The focus is challenging abdominal strength.

Double Leg Stretch, Single Leg Stretch, and Criss Cross

Inhale to reach the arms overhead and straighten the legs forward. Exhale circle the legs around and draw the legs back to bent 90 degrees while keeping the head and chest lifted throughout the exercise. The head needs to stay aligned with the spine and keep the trunk stabilisation through the exercise.

Place both hands on one knee and extend the other leg so that the toe is in line with the bent 90-degree angle of the other leg. Keep the height through the abdominals, and inhale to swap the legs. Focus on the abdominals and keeping the trunk stable. You can add rotation, by placing the hands behind the head and rotating the torso on an exhale over to the bent knee. The muscle focus will shift to the obliques.

Side Kick

Lying on your side with a neutral pelvis, leaning on your elbow, with your hands behind your head and trunk lifted and stable, eyes ahead and top leg lifted to bring it forward for two exhale pulses (foot dorsiflexed) and then back into a hip extension for two inhale pulses (foot plantar flexed). The focus is on stabilising the abdominals and back extensors while finding the hip flexor control and stretch. Remember to swap sides.

Back Extension

Lying on your abdominals with your abdominals drawn up throughout the exercise and arms reaching long with your palms pushing into your sides. The legs are together and relaxed. Inhale to lift into the upper back extensors. Keep the head in line with the spine. Exhale carefully lower back down.

Knowing how to engage the abdominals and when to engage the abdominals will influence the rest of the workout in a Pilates class. This knowledge makes all the difference while working the body as well and through everyday living and moving!