A strong core is so important for women. We need to have well-honed core muscles for just about everything in life, whether that’s running injury-free, lifting heavy items or working at our desks without developing backache.
But if you think that ab crunches and sit-ups alone are going to do you much good, think again. Practices like pilates, which combine strength and stretch, are the best way to build full-body strength without putting too much pressure on quite a sensitive body area.
Here are four of the best beginner-friendly pilates moves to get acquainted with for increased core strength and improved range of motion.
“Starting to work through thoracic mobility is really important,” says Donbavan. “Start with the beginner variation then build your way up to the full dive.”
You can find out how to perfect the shoulder (glute) bridge on Stylist.co.uk.
Start lying face down on your mat with your hands either side of your chest.
Draw the belly button into your spine and squeeze the glutes.
Begin to roll up through your head and shoulders to come into an active upward dog position.
Take it into swan dive by lifting your arms off the mat and over head while your chest remains lifted off the floor.
This may be enough for a beginner, but if you want to make the move more advance, you can lift your feet off of the ground so your body is in an arc position. Ensure you maintain the activation through your back, glutes and thigh muscles.