Core Stage I- Hollowing Contraction

Core-stability training begins with learning to co-contract the TA and MF muscles effectively using the "abdominal hollowing" technique. This is an endurance, not strength exercise, and is the core pilates exercise.

    * Lie on your back with knees bent; the spine in the neutral position. Check there is a small gap between the floor and your back.
    * Breathe in deeply and relax all your stomach muscles
    * Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor.
    * Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area.
    * Check the tension of the TA using your fingers on either side of your lower abdomen. This biofeedback technique is used in all core stability exercises.

1 Set; 10 Repetitions.
Avoid:

    * Tilting your pelvis nor flatten your back, away from the neutral position
    * Bracing your TA muscle too hard; just a gentle contraction is enough.
    * Tensing the stomach with your upper abdominals bulging outwards. This means you are using the large rectus abdominus [six-pack ] muscle, instead of TA
    * Holding your breath, as this means you are not relaxed. Learn to breathe normally whilst maintaining the co-contraction of TA and MF

Progression: Practise abdominal hollowing sitting, standing, lying on your front, and kneeling on all fours.