52 asiaSpa India March-April 2016
F
FITNESS
six major principles, but
‘concentration’, ‘imagination’
and ‘precision and control’
are the most important. The
exercise routine teaches
us how to be aware of the
movement (concentration),
to use the power of our
visualisation (imagination)
to move deep muscles and
make a perfect movement
(precision and control).
HUNDRED The first
exercise that is absolutely
crucial is the ‘hundred’. It
is a dynamic warm-up for
the abdomen and lungs, and
requires you to coordinate
your breath with your
movement. It is challenging,
but the hundred is an easy
exercise to modify. It can also
be performed standing up.
ROLLING UP The
hundred is usually followed
by ‘rolling up’, a classic
Pilates mat exercise. It
challenges the abdominal
muscles and is a well known
Pilates exercise for flat
abs. It is believed that one
Pilates roll up is equal to six
regular sit ups, and is more
effective than crunches to
get great abs.
THE STANDING
ROLLING DOWN If your
core strength is not great,
‘rolling down’ is the way to
go. This exercise relieves
back pain and stretches your
legs. The rolling motion
strengthens the abdominal
muscles and helps improve
blood circulation throughout
the body. It also stretches
and increases mobility in
the back, spine, neck and
hamstrings, creates space
Vesna Pericevic
Jacob
between the vertebrae and
improves posture.
TEASER This abdominal
exercise points out whether
we are working our abs in
a symmetrical manner. It
requires coordination and
balance and will quickly help
you develop core strength.
Teaser is hard, but so worth
the effort. It is a quick trip
to flat abs and a great core
strength builder.
PLANK Also known as
front support, it is one of
the most popular exercises
for developing core strength
and stability. While plank
really targets abdomen and
shoulder stability, you will
find that it is an excellent way
to get a full body challenge.
In order to perform the
manoeuvres correctly, there
must be an integration of all
the core stabilisation muscles.
MERMAID SIDE
STRETCH This exercise
lengthens and opens the side
body. It has an inner flow
to it – a dynamic between
breath and stretch, and
ground and skyward reach
that makes it special. Use it
as a warm-up or as a more
intense stretch at the end of
your routine.