Core Stability vs Pelvic Stability
What is core stability? and when is it not approprite to do a sit up?
What is the first exercise you think of when your think about when you want to strengthen your core? Yes it's probably a sit up, ab prep or crunch (as we don't like to call it in the pilates world). You'll definatly come across plently of those in a pilates class. The majority of the classical pilates rep has flexion of the upper body in it. Think of exercises like the single leg stretch, double leg stretch, 100's, roll up exercises and so on. But when is it not appropriate to do a sit up and can pilates still work your core just as effectivly with out?
There are certain times and conditions when doing a sit ups are not reccomended, For example in pregnancy as your abdominal muscles begin to expand and seperate to accomodate your growing uterus and baby, doing sits ups can encourage your abdominals to seperate even further and put extra pressure on your pelvic floor muscles. It's not reccomened to lay on your back or do ab work in this way. It can be very challenging for a new mum to give up her already challenging core work out at this time but you can continue to work your pelvic floor and abdominals in a different and more effective way. Pilates can still be challenging during pregnancy there is no need to stop exercising completley but just to modify your routine. The same advice may also be goven postnatally until the gap of your abdominal wall has closed or is no more than 2 finger width gap apart in the middle. If you have a diastisis recti. Sit ups are not reccomended but lots of work on your deepest abs is more beneficial.
Osteoporosis: If you have been diagnosed with osteoporosis or the onset (osteopenia) this is also a time to be stopping doing sit ups as the extra compression on your spine put's pressure on your vertabral bones)when it's at it's weakest. Lots of weight bearing exercises (using your body weight) and upper back strengthening (extension) is very good. I must take the time to point out here we recently had a client confrim she has been measured 1.5cm taller since starting pilates! hurrah! There are other conditions to like spinal stenosis, arthritis or neck problems where it maybe reccomend missing out flexion.
So can you still do pilates and get a good core workout without doing sit ups and how do we accommodate classes so you can still exercise safley? The answer is yes! (Doing sit ups correctly is a whole other topic by the way) but there are many exercises where your core can be challenged just as much if not more so without doing them! If you are practising a single leg stretch for example are you maintaining a neutral spine and pelvis with your head down? (This can be a real challenge if you have an anterior tilt of your pelvis ) All pilates exercises can be broken down in class, so even if it's an advanced move you can still work on other aspects of the exercise. Another example the 100's; instead of lighting the head, use the band over your legs in table to strengthen your arms or focus on the rythmic breathing. Alternative exercises like four point kneeling leg extension, knee lifts, and side plank preps can also will also work your core (isometrically) and the praying mantis with the pilates ball is a fanastic way to challenge your abdominals too. (These are not suitable for pregnancythough). Keeping it simple with single knee floats and leg slides are a great way to check you a re maintaining stability in your spine.
Your pilates teacher can check for you if you placement is correct during your exercises and always work at your own level. If you need any further advice or variations always ask your teacher. Always inform your teacher if you have any injuiries or health concerns to be aware of.
Thanks for reading my blog! Any questions/comments please ask!
See you on the mat!
Dee
