Pilates Trainer Claims This Specific Exercise Boosts Abdominal Strength and Spinal Health
The Pilates hover is a versatile weight-bearing exercise that targets not only your core muscles but also your shoulders, arms, and quads. This exercise, suggested by Annabel Luke, founder of Pilates By Bel, could make daily tasks easier and help alleviate back pain due to its role in supporting the spine.
To perform the Pilates hover, start by assuming a tabletop position, with your hands and knees on the floor. Engage your deep core muscles carefully to maintain spinal stability, keeping your shoulders positioned directly over your wrists and hips over your knees. Lift your knees just an inch off the ground, keeping your hips steady. Avoid letting your lower back sag or hips swing side to side, and maintain a neutral spine without arching your back. Hold this position for 20–30 seconds, and repeat for three rounds, progressively increasing the hold time as you build strength.
The Pilates hover strengthens the deep abdominal muscles and improves overall core stability, which supports better posture and reduces the risk of lower back pain, similar to the benefits of Pilates hollow holds. For added challenge, you can combine the hover with slow mountain climbers or dead bugs to further engage the core and work on dynamic stability. If you want a variation closer to Pilates ball exercises, hovering can be combined with pike lifts or overhead arm presses to integrate more muscle groups.
It's essential to remember that if you have any current injuries or postpartum considerations, it's crucial to consult a healthcare professional before attempting this exercise. The core includes muscles found along the side of the abdomen, around the pelvis, and in the lower back. Sit-ups primarily target the abs, not the whole core area, so expanding your movements beyond traditional abs exercises like crunches is crucial for a well-rounded core workout.
For more Pilates routines, consider trying the Pilates for beginners routine or exploring the best Pilates YouTube classes. Happy exercising!
Incorporating various Pilates exercises like the hover into your fitness-and-exercise routine can help strengthen your core muscles, including your yoga-aligned lower back muscles, promoting better health-and-wellness. Furthermore, complementing your workouts with exercises such as mountain climbers or dead bugs can provide a well-rounded workout, focusing not just on traditional sit-ups or crunches, but on your entire core muscle groups.
