How the Rectus Abdominis Aids Stabilization
The rectus abdominis, a major muscle of the core, is a key player in trunk stabilization in Pilates and yoga. It is located at the front of the abdomen, and runs vertically from the pubic bone to the sternum, creating a distinctive "six-pack" look. Beyond its aesthetic appeal, learning how to properly engage the rectus abdominis can change how you move and feel.
What actions are the rectus abdominis responsible for?
Acting as a powerful flexor of the spine, the rectus abdominis contributes to almost every single move we do in Pilates. It’s importance extends beyond isolated movements. This muscle also collaborates with other core muscles (like the transverse abdominis, and obliques) to provide spinal stability, support posture, and transfer forces between the upper and lower body. Research indicates that Pilates exercises result in significantly greater increases in deep abdominal muscle strength (and thickness) compared to other resistance training.
What Role Does the Rectus Abdominis Have in Breathing
More precisely, the rectus abdominis plays a role in drawing the ribs downward during active exhalation. Ever heard of lateral ribcage breathing? It's a technique that lets you breathe super efficiently, and is emphasized in Pilates to maintain an active core. When you work on this breathing technique, you're enlisting the help of the rectus abdominis and other respiratory muscles to gently expand and contract the ribcage. This action mobilizes the joints of ribs and creates more space in the thoracic cavity for the lungs & diaphragm to move. The lateral expansion of the rib cage allows you to hold a navel-to-spine abdominal contraction throughout all stages of a Pilates exercise. This is why we use the inhale to prepare for the more strenuous engagement of muscles that syncs with the exhalation.
What are ways to practice lateral ribcage breathing & engaging the rectus abdominis?
Resistance Band Breathwork Grab a long resistance band and lay it flat against your ribcage. Cross the band's ends in front of you, clutching them close to your body to create tension. As you maintain this tension, take a breath that stretches laterally into the band. The focus here is on expansion outward, rather than upward, as you feel your breath make its mark into the stretchiness of the band.
Forward Flexed Seated Breathing Find a comfy spot with your knees bent and feet hip-width apart, planted firmly on the ground. Hinge at your hips and fold over your thighs, letting your arms naturally drape over your legs. Now, shift your attention to the back of your ribcage, inviting a deep breath that continues the expansion. When you're ready to exhale, feel that connection in the front of your body, where the lightly engaged rectus abdominis comes into play (thanks to your position).
Prone Breathing Start on your belly, propping yourself up on your elbows in a cobra-like pose. Gaze downward to keep your neck at ease. Here, you're breathing into the ribcage, and as you exhale, lightly tighten your core to lift your belly slightly off the ground. This subtle ribcage shift showcases how your trusty rectus abdominis stretches when your back takes the lead. It's a nifty trick to reduce strain on your lower back while giving your core some attention.
