It’s helpful when completing a crunch type movement that we engage the whole anterior chain of our flexor muscles. This way, we can maximize our deeper abdominal muscles along the chain more efficiently. It’s amazing, when completing a crunch type exercise like this that you only have to do 3-5 reps to actually “feel” your abdominals working!
Set up: Lying on your back in the hook-lying position with feet about 4-6 inches apart (in-line with the hip joint), interlace your fingers and place behind head.
Action: Inhale prepare, then as you exhale slowly nod your nose to your chin. Your eyes are looking at the ceiling to start, and then they’ll look towards the edge of the ceiling as you nod. Keep your head on the mat for that first part. Then as you continue to exhale, take your nose towards your sternum, keeping a space between your chin and sternum as you roll up into the crunch. Make sure you are now looking straight ahead between your thighs. Then inhale at the top and slowly exhale back down.
Cues: 1) While you are rolling up, keep your pubic bone long, and your bootie relaxed (vs. tucking your pelvis). Deepen your exhale to visually see your abdominals pull down into the mat as you crunch up.
2) It’s helpful to think of your arms like a hammock for your head with your elbows in front of you. Keep your head pressing back into your hands gently to help elongate the neck throughout the exercise.
*Use this is idea for all exercises that you do when you lift your head off the mat.
(Fig. 1)
(Fig. 2)
Courtesy of Heather Brummett, PT, DPT, CMPT, CSCS, PMA®-CPT founder of Pilatespal.com
Balanced Physical Therapy, Pilates and Wellness Center
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