Adding this specific Pilates exercise to your regimen could fortify your core muscles significantly
Alternative Core Exercises for a Stronger, More Flexible Torso
Sit-ups and crunches have long been the go-to exercises for core strength, but they may not be the best option for everyone. A Pilates instructor named Jodi Montlake recommends the Pilates scissors exercise as an alternative for newcomers and as part of a more varied core routine.
The Pilates scissors exercise targets the transverse abdominals and back muscles, engaging similar core muscles to exercises like sit-ups but without the crunching motion. To do the exercise, one lies on their back, extends their legs out straight, and engages their core to lift both legs to a 90° angle with the body. Then, one alternates lowering one leg towards the mat without letting it touch, while keeping the other leg hovering a few inches above.
The exercise is part of a 3 sets, 12 reps routine and can be adapted by not lowering the leg so close to the ground or by bending the knees. It's also important to keep the back in contact with the mat throughout the movement.
If you're looking for more core exercises to add to your routine, consider the following options:
- Front plank with reach out: This exercise stabilizes the core while minimizing spinal flexion, promoting shoulder and core stability.
- Side plank: Engages the obliques and the entire core while improving lateral stability.
- Single leg lowering: Focuses on the lower abdominals with controlled leg movement, reducing strain in the upper back and neck compared to crunches.
- Standing core exercises (e.g., Pallof press, cable woodchoppers, standing twists): These exercises target multiple core muscle groups, including obliques, lower back, and hips, while challenging balance and stability.
- Pilates-style exercises like scissors and controlled rollups: These focus on core engagement through controlled, flowing movements that lengthen muscles and improve flexibility.
- Cable woodchoppers and Russian twists: These rotational exercises strengthen obliques and engage core stabilizers, promoting mobility and reducing upper-body stiffness.
- Bird dog and mountain climbers: Combine core strengthening with dynamic movement, enhancing muscle coordination, core endurance, and reducing upper back tightness.
These exercises, which emphasize planks, standing dynamic movements, and controlled Pilates-type movements, provide a safer, more holistic approach to core strength. They reduce the upper-body tightness often exacerbated by repetitive crunches or sit-ups, which focus mainly on spinal flexion.
Incorporating resistance bands or cables can further enhance muscle engagement and stability. By adding these alternative core exercises to your routine, you can improve your overall core strength and reduce upper-body tightness caused by static postures, such as those associated with desk jobs.
Yoga workouts can be incorporated into a health-and-wellness routine for a stronger, more flexible torso, as they offer a wide range of core exercises like the boat pose, plank, and side plank. Additionally, the science of fitness and exercise suggests that a balanced core routine should include exercises that address all core muscle groups, such as the lower abdominals, obliques, and back muscles, for optimal health and wellness.
