Pilates is the ideal training program for those who often suffer from abdominal pain and cramps. The special thing about the exercises is the specific interaction of body and mind. On the one hand, proper breathing techniques and relaxation play a major role, on the other hand, the "powerhouse", that is, the entire musculature of the middle of the body is strengthened. The five exercises shown on a regular basis can help prevent abdominal pain and relieve discomfort even in the acute event.
Tips for proper breathing
Basically, the inhalation should always be deep into the abdomen, so that the ribs arches open to the side, to the front and to the back. As you exhale, pull the navel as deep as you can to the inside and tighten the pelvic floor. Important: During exercise, inhale and exhale evenly, do not cramp and never hold your breath. Because even concentrated breathing provides relaxation.
All Pilates exercises activate the powerhouse. Work
- the transverse abdominal muscles
- the inner and outer oblique abdominal muscles
- the straight abdominal muscle
- the pelvic floor muscles
together at full speed.
"Die Hundert" is a classic among the Pilates exercises. In the supine position lift the legs at a 90 ° angle and breathe deeply. While exhaling, lift your head, shoulders and arms at the same time and tense your stomach. Now move your arms up and down, rhythmically breathing in and out. Then put your arms and upper body back on the floor while exhaling, put down one after the other legs and relax briefly. Repeat this exercise 1 to 2 times. Variation: In the supine position, bend only one leg 90 °, extend the other leg.
"The Shoulder Bridge"
Take a deep breath in the supine position with your legs upright. When exhaling, roll up the upper body so that the thighs, hips, abdomen and ribcage form a line. At the next inhalation, stretch your left leg up and lower it to your thighs while exhaling to the level of your hips. The body tension is held. The next time you breathe in again raise the leg in the vertical. Repeat three times, then turn off the left leg and continue with the right leg.
"Rolling like a ball" - Image 1
"Roll like a ball". Sit upright, legs are dressed. Place your hands on your left and right knees. Inhale deeply into the chest and stretch your back very long. Activate the powerhouse while exhaling, pull the navel inwards and round off the lumbar vertebrae.
"Rolling like a ball" - Picture 2
Roll back with inhalation, maintain the round shape, like a ball. In the rearmost position, the shoulder blades are in contact with the ground, the head remains in the air. With the next exhalation you come back to the starting position, the exercise starts from the beginning.
"Rolling like a ball" - Picture 3
With the next exhalation you come back to the starting position, the exercise starts from the beginning.
Lay flat on your back with your hands under your head. Take a deep breath and lift your right leg up at a 90 ° angle the next time you exhale. Inhale again in this posture. At the next exhalation raise the upper body diagonally to the right knee, extend the left leg. Change the page at the next inhalation.
"Support bridge" - picture 1
Sitting with legs outstretched. While exhaling, lean back with your upper body, arms in support. When inhaling, lift the hips so that the body forms a line.
"Support bridge" - picture 2
At the next exhalation lift the right leg stretched out and lower again when inhaling. The body tension is held. Raise your leg the next time you exhale. Repeat three times, then lower the right leg again and continue with the left leg.
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