Mat-based Pilates is a form of exercise that focuses on developing core strength, flexibility, and overall body awareness. One of the key advantages of mat-based Pilates over traditional crunches is its holistic approach to core strengthening. While crunches primarily target the superficial abdominal muscles, Pilates engages not only the abdominal muscles but also the muscles in the back, hips, and pelvis. This comprehensive engagement helps create a strong, balanced, and flexible core.
We spoke with Andrew White, certified personal trainer and the co-founder of garagegympro.com, to learn about four mat-based pilates exercises that can tone your core faster than crunches. White revealed that The Hundred, Double Leg Stretch, Teaser, and Criss-Cross are the exercises to practice.
The Hundred
White states that "unlike traditional crunches, which often only target specific abdominal areas, Pilates exercises engage the entire core and surrounding areas, offering a more comprehensive and effective workout."
He says that the hundred is a dynamic workout that activates the entire core area, fostering endurance, coordination, and profound engagement of the abdominal muscles to a greater extent than conventional crunches.
How It's Done: Begin by lying on your back. Lift your legs to a tabletop position, raise your head and shoulders off the mat, and energetically pump your arms up and down. Breathe deeply and rhythmically as you maintain the position.
Double Leg Stretch
White notes that this exercise "challenges your core stability as you extend and retract your limbs. By engaging a wider range of muscle groups and demanding balance, it provides a deeper and more controlled abdominal workout than traditional crunches."
How It's Done: Start with your legs in a tabletop position and your head and shoulders curled up. Extend your arms and legs outward, then circle your arms and hug your knees back into your chest.
Teaser
The Teaser presents a holistic core challenge, demanding strength, balance, and full-body coordination. White says it engages the entire abdominal region, surpassing the effectiveness of crunches by requiring deep muscle engagement and stability.
How It's Done: Lie on your back with your legs extended and arms overhead. Inhale to prepare, then exhale as you lift your legs and upper body off the floor, reaching towards your toes to form a V shape.
Criss-Cross
"This exercise specifically targets the obliques and rotational muscles, promoting a more comprehensive core workout. It enhances functional strength and provides a greater challenge than traditional crunches," he states.
How It's Done: With your hands placed gently behind your head and knees in a tabletop position, lift your head and shoulders off the mat. Twist your body to bring each elbow towards the opposite knee while extending the other leg.
These Pilates routines activate the complete core, involving the deep abdominal muscles, obliques, and lower back, providing a well-rounded and efficient workout.
"Pilates emphasizes mindfulness, control, and precision, leading to better muscle activation and efficiency. These exercises mirror natural body movements, enhancing functional strength that supports everyday activities and overall fitness," White concludes.
