Core Stability A Pilates Workout Philip Bayliss（核心稳定一个普拉提锻炼菲利普·贝利斯）.pdfVIP

43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: Core Stability - A Pilates Workout This Pilates workout is designed to strengthen your core stability muscles: the deep abdominal, back, and pelvic floor muscles. One of the best ways to challenge these muscles is to make them stabilize the trunk under unstable conditions. We do that by reducing stabilizing contact with the floor and by using the exercise ball. For the non-ball exercises you should use an exercise mat. Points to keep in mind as you work with Pilates exercises for core stability: • This workout is designed for people free of pain. Increasing core stability should help to prevent back pain. If you currently have back pain and you wish to do this workout, it is advised that you discus these exercises with your osteopath first. The download ‘Pilates Exercises For Back Pain’ may be more appropriate for you. • Do these exercises mindfully. Go slow, be gentle, and stop any exercise if it hurts. Discuss it with your osteopath before repeating, • Breathe! Deep breathing activates the supportive core muscles of your trunk.(among many other benefits, like keeping you alive) • Your abdominal and back muscles are mutually supportive. You will want to support your back by engaging your abs during these exercises. • Keep your neck long and your shoulders down away from your ears, like a giraffe. • Be attentive to symmetry and balance. In most cases you will want your shoulders even and your hips to be even. • It is recommended that you go to a Pilates class if you want to go further. 1. Warm Up the Core - Diaphragmatic Breathing You might think that breathing is too e