Abdominal Triple Threat: Twisting, Crunching, Pulling In

Many people assume we all have a muscle in our stomach area called the "abs". What they are, what they connect to and how they work - we don't really care, we just want them to be flat, tight, and sexy.

The truth is, the abdominal muscles are a bit more complex. We have several layers that all have different jobs. To work each layer, you need to know the muscles and what each one does. Keep in mind, these are the basics:

The Rectus Abdominus - the top layer, the we want to look like a six pack, the "situation".
The Rectus Abdominus makes you crunch.

Kneeling Abdominals 

External and Internal Obliques - collectively called the Obliques.
The Obliques make you twist.
(Fine print/Anatomy disclaimer: The internal and external obliques are far more complex than this - they also make you side bend and crunch as well, but for simplicity's sake, we're saying "twisting" for now). 

Twisting Roll Backs

 

 

Kneeling Spine Twist

Transverse Abdominus - the deepest layer, the "girdle" - keeps everything pulled in tight where it belongs.
The Transverse Abs make you suck in.

Long Stretch (featured in the previous post)

Ok, so here's the catch. All of these exercises actually work all of the layers, but each one has a different focus. Doing only one type of abdominal exercise will not a washboard stomach make.

So, to target all of these layers, we can't just do crunches all day long. Please don't walk around bragging that you do 1,000 crunches ever day. One, you won't make any friends, two, you're probably not doing them correctly, and three, you need more variety!

A Parting Word on Flat Abs, Definition, and Fat Reduction
Unless you are doing some serious cardiovascular exercise, and following a solid nutrition plan along with these types of exercises, you may not see too much happen in the mirror. You WILL get stronger, you WILL prevent lower back issues, but the abs you see on TV don't happen without hard work - in the gym, and in the kitchen.

The Reformer... What IS it?

I know, I know. It looks like a medieval torture device. You will find in a few short sessions, or maybe even just one session, the amazing things it can do for your workout routine. It's one of the most popular pieces of Pilates equipment, and despite it's recent rise to fame, has been around for over 60 years!

The Reformer is an 8 foot long machine that rests either on the floor or more traditionally, is raised up off the ground and includes a wooden support base. Our Reformers, pictured below, are a contemporary take developed by Balanced Body to be more convenient in spaces that require movable equipment - like ours!

The "carriage", or the mat space that you sit, lay or stand on, glides back and forth along the rails against the resistance of five metal springs of varying resistance. Depending on the exercise, the resistance can be raised or lowered.

Some exercises are made more difficult by adding resistance.

Foot Work:
The legs push on the foot bar against the resistance to move the carriage back and forth. It's very similar to a squat or a leg press, but with primary focus on keeping the spine, pelvis, knees and ankles aligned and the core engaged.

Other exercises are made more difficult by lessening the resistance.

Long Stretch:
The resistance springs help keep the carriage close to the foot bar. By taking springs away, the body has to work much harder to control the carriage. Remember that ab wheel that's stored in the basement that you roll in and out of a plank position? Yeah, it's like that, but way cooler.

Think you can handle it? Call or email us today to set up your complimentary Reformer orientation. We'll figure out the settings that work best for you so that next time you want to hop in a class, you're ready to go!

 
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