Strengthen your core with this must-add Pilates exercise recommended by an instructor.
In an effort to diversify core workouts and focus on different muscle groups, reducing upper-body tightness, consider incorporating exercises that engage the core muscles more holistically, such as those recommended in Pilates. One such exercise is the 'scissors' exercise, recommended by Pilates instructor Jodi Montlake for newcomers to Pilates.
The 'Scissors' Exercise
The 'scissors' exercise targets the transverse abdominals and back muscles, in addition to the abdominals, lower back, pelvis, and obliques mentioned earlier. To perform the 'scissors', lie on your back on a yoga mat or a comfortable surface. Engage the core, lift both legs up so they form a 90° angle with your body. Lower one leg towards the mat, but keep it hovering a few inches above. Cross one leg over the other, then lower the crossed leg back to the starting position. Repeat this movement for 12 repetitions, alternating the crossing of the legs. It is essential to keep the back in contact with the mat throughout the movement and avoid arching the back.
Alternatives to Sit-Ups and Crunches
Although the 'scissors' exercise offers benefits, it is essential to incorporate a variety of exercises to ensure a well-rounded core workout. Here are some effective alternatives:
1. Plank
- Engages the entire core, including abdominals, obliques, and lower back.
- Strengthens core stability without straining the upper body.
- Instructions: Hold a plank position with hands under shoulders and feet hip-width apart for 30-60 seconds.
2. Leg Raises
- Targets the lower abs and hip flexors.
- Minimizes upper body engagement.
- Instructions: Lie on your back with arms extended overhead, raise one leg towards the ceiling, then slowly lower. Alternate legs.
3. Russian Twists
- Focuses on the obliques.
- Improves rotational strength without over-engaging the upper body.
- Instructions: Sit on the floor with knees bent and feet flat, lean back slightly, twist torso side to side holding a weight or medicine ball.
4. Bird Dog
- Engages the entire core, including transverse abdominis.
- Strengthens core stability and improves posture.
- Instructions: Start on hands and knees, lift the right arm and left leg off the ground, holding for a few breaths before switching sides.
5. Pallof Press
- Targets the rotational strength of the core.
- Does not strain the upper body excessively.
- Instructions: Hold a cable or resistance band, press it away from your body while keeping your core muscles engaged to resist rotation.
6. Modified Bicycle Crunches
- Engages both upper and lower abs but can be modified to reduce upper body strain.
- Focuses on rotational movements without lifting the shoulders.
- Instructions: Lie on your back with hands behind your head for support only, alternate bringing elbow towards opposite knee while keeping shoulders down.
Additional Tips for Reducing Upper-Body Tightness
- Stretch Regularly: Incorporate stretching exercises to maintain flexibility and reduce muscle tension.
- Posture Correction: Maintain good posture to avoid straining the upper body.
- Breathing Techniques: Use deep, controlled breathing to enhance core engagement and reduce unnecessary tension.
Incorporating science-backed 'health-and-wellness' routines can aid in reducing upper-body tightness, with yoga workouts proving beneficial. For instance, yoga poses like the 'scissors' exercise, while performing Pilates, not only works the core muscles holistically but also engages the lower back, pelvis, and obliques.
Alternatively, embracing diverse fitness-and-exercise strategies such as the plank, leg raises, Russian twists, bird dog, Pallof press, and modified bicycle crunches can provide a well-rounded core workout, alleviating upper-body strain and promoting a healthier lifestyle.
