Whether running for fun, fitness, or to be fast, efficiency is key. Having a strong core plays an important part in translating the power of the legs to propelling the entire body forward through space. The deep abs, made up of the transversus abdominis (TVA) and internal obliques, are the keystone for core stabilization. Unfortunately, running bio-mechanics expert Michael Fredericson, Ph.D, Read more

I need to talk a bit about the contradictory opinions about how to use your abs when doing an exercise that is not ab specific, like crunches. Some fitness trainers promote abdominal bracing to work your core and protect your back when doing things like lifting weights. Bracing is explained how you would hold your abs if you were "bracing" for a punch to your gut. Now as a Pilates instructor, Read more

The concept of neutral spine sounds easy. You maintain the natural curves of your spine while doing an exercise – like an upper abdominal curl. Keeping neutral means the muscles in your back will be working along with your abs and when you get your abs and back to fire together you are working your core. Also, it is more difficult to recruit your leg muscles to help you cheat when you Read more

Finding your deep abs is essential to training your core and for just about every Pilates exercise in the book. Accessing them, however, can be difficult. Here is the easiest path to discover your transverse abdominus (TVA for short), the deepest of all the abdominals. Sit upright in a chair or cross-legged on the floor. Align your head over your pelvis while maintaining the natural curve and Read more

You all know that I love Pilates. I started practicing the method because of chronic back pain. After trying physical therapy and yoga, it was doing Pilates regularly that got me out of pain. When I say regularly, I mean 5 to 7 days a week. Mr. Joe Pilates said that all it takes is 20 minutes of these exercises a day to keep the core in shape. I can attest to the truth of that statement. I Read more

Pilates has been all the rage for a while now, but now the younger generation of Hollywood hipsters is getting hip to working their core. Could Pilates be how Hilary Duff went from being self described as too skinny to being in the best shape of her life? She credits her long and lean body to doing Pilates 3 times a week. View 9 Photos Read more

We all want to be efficient, right? Especially when we exercise. Well, according to Michael Fredericson, Ph.D., a running bio-mechanics expert at Stanford University, 90 percent of runners waste energy with stride errors and faulty gait. That basically just means running "funny" - length of steps being too short or long and/or pelvis swinging too much from side to side. Fredericson concluded Read more

How about those abs? If you are bored with your ab routine, or if you neglect your middle, here's a workout for you to try. This video is made for you to play while you do the exercise. Think of it as a quick little workout with a voice leading you along and a counter in the lower lefthand corner counting down your reps. So don't just watch. Watch and do. Then be sure to work your abs at Read more

Did you know that raking leaves for 30 minutes burns about 150 calories, depending on your weight and how vigorously you rake? If you hate raking leaves, just remember you're also burning calories - so why not make the most of it? Be sure to take care of your back while you bag all those leaves. Don't round your lower back as you move your piles into bags. Bend from your hips and stick your Read more

Did you know that the Transversus Abdominis (don’t be intimidated by the religious sounding Latin) is the most important muscle for stabilizing when lifting, walking, or just being you? Unfortunately, it also tends to be super weak. So if you rarely exercise, sit for prolonged periods of time, have poor posture, have low back pain or all of the above, you need to strengthen your deep abs. If Read more