Comments on: Rethink your Abs: 3 Exercises for A Stronger Core

By: Catherine

Catherine — Sat, 08 Oct 2011 14:10:52 +0000

I’ve heard and read quite a few articles now about the downside of crunches. I try to incorporate “crunchless” core work whenever I can just like the exercises you describe. I especially like the revolved abdominal pose that works the obliques, TA, iliopsoas, quadratus lumborum, and spinal erectors.

By: regina

regina — Thu, 29 Sep 2011 23:20:38 +0000

oh and for dawn and amanda – there are exercises to condition the serratus, basically from megaplank, one could “melt” the chest down between the shoulders to the floor, allowing for a retraction of the shoulder blades and then returning back to start with the full protraction of the shoulder blades. i’m thinking it it might not be good to cue someone with over kyphosis round but instead to lengthen. looking forward to hearing jill’s response to your question!

By: regina

regina — Thu, 29 Sep 2011 19:47:47 +0000

hi jill! i’m not sure how other pilates instructors have cued their students, but even though i’ve been classically trained, i have used the cue to pull the navel into the spine to identify the TA, but also, to keep the ribs pulled down by recruiting the obliques and rectus abdominus; this way its much more like the corset contraction to get all of the abdominals to work together to brace around the spine and torso. if anything, we encourage students to expand their back ribs by breathing into them, allowing more posterior space for the lungs. my pilates teachers have always been against the cue of “hollowing out the midsection” as this will cause students to flare their ribs out and not recruit any abdominal activity. in my pilates practice and teachings, these three exercises are totally similar – corset contraction/tubular core is the base of which we practice, megaplank with active serratus positioning is used in many exercises like the long stretch, balance control and all of our plank work; and jithara parivatonasana is a version of what we call “tic toc” or “corkscrew”

By: Gari Kylberg

Gari Kylberg — Sun, 18 Sep 2011 06:58:03 +0000

I always find core work challenging and have thought that perhaps doing crunches and other strength training exercises might help. Now I understand that that approach might cause more problems. I’m happy to pick up these three techniques for my core and will smile while doing them happy to be helping my core instead of hurting it.

By: Roselea

Roselea — Sat, 17 Sep 2011 05:20:50 +0000

About 3 months ago I started to focus on the tubular core after a weekend YTU workshop. The exercises I started with were sidewinder and abdominal focused crunches, my thoracic spine supported a squishy ball, now including the above mentioned exercises my core strength has improved so much and I love sharing these techniques with my fellow yogis. Thanks YTU

By: kimberly

kimberly — Tue, 13 Sep 2011 03:58:33 +0000

Thanks Jill, teaching fitness I was taught very tradition exercises and ideas about the core. Moving toward more functional fitness your ideas make absolute sense. This was a very informative blog with great exercises. As for Amanda & Dawn’s question I’m not sure either. I have a kyphosis tendency myself so that is a great question.

By: Dawn Adams

Dawn Adams — Mon, 12 Sep 2011 22:38:11 +0000

I had a similar question, Amanda. I was wondering if it’s recommended for people with kyphosis to practice megaplank with active serratus. It seems like creating a curve in the upper thoracic wouldn’t be the best idea for people with kyphosis, but maybe activating and engaging the serratus, while depressing the scapulae, would help tone the serratus and ultimately strengthen the upper back muscles. Does anyone have any ideas on this? Megaplank with active serratus for kyphosis — yes or no?

By: Amanda Z

Amanda Z — Sun, 11 Sep 2011 03:35:39 +0000

Yes, it was very interesting to learn how to utilize the serratus anterior to protract the shoulder blades today in class. Is this something that should always be done in plank or should it be alternated with retracting with rhomboids?

By: Caroline M

Caroline M — Tue, 16 Aug 2011 21:27:27 +0000

Awesome breakdown of what’s really at work in the core. What I like best about these poses is they work so many muscles in symphony with one another. While trying to work my core, I would always find that my legs or back would compensate for the core weakness in order to complete the exercise. This has the whole body working without being able to avoid turning on those key core muscles.

By: Erika O

Erika O — Thu, 04 Aug 2011 02:20:53 +0000

I cant wait to try these core strengthening techniques. Looking forward to adding them to my own personal practice. Especially curious about the corset one, sounds like a really interesting approach.