3 Challenges for your Power Engine

Pilates Long Line Optimierungs-Training Challenge Power Engine Core Stabilität Powerhouse

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We are going to challenge your Power Engine today – the deep muscle synergy that provides you with lumbopelvic control and core stability – your main foundation.

In depth, this model concept of lumbopelvic control and core stability defines the synergy between your transversus abdominis, deep fibres of the lumbar multifidus, pelvic floor muscles, diaphragm and the weight bearing muscles of your pelvis.

In case you haven’t read our blog post on How to activate your deep muscle corset system, you may want to do so for a detailed activation description of your Power Engine before or after trying out the following 3 different challenges.
In all 3 challenges you will get to know a correct and an incorrect way of doing the exercise; so to make the difference clear to you.

Let us move to Challenge 1, which is to challenge the ability of your Power Engine to stabilize your pelvis while alternatingly lifting your knees.

You may also want to watch our summary of all 3 corset challenges at the end of our post. And now  …

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Challenge your Corset with the Knee Lift[/x_custom_headline][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/11/KneeLift2_web.jpg” alt=”Pilates Corset Power Engine Powerhouse Challenge” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]

Knee Lift Exercise – the correct way
(min. 00:10 in our video below)
Lie on your back in neutral pelvic position, knees bent. Use the ABC principle to activate your Power Engine

A – pull the skin down toward your spine and slightly resist the pull with your thumbs and fingers
B – press your heels together against the ball and
C – press the inside of your thighs together

to alternatively lift the right and left knee upwards into a right angle to the body. Do this without allowing your pelvis to tilt downwards, curl upwards or slant sideways.
When you are successful, there will be neither a movement in your pelvis nor a bulging of your belly.
Now, let us see what can go wrong …

Knee Lift – the incorrect way
(min. 01:10 in our video below)
The incorrect way of doing this exercise is to start in a non-functional pelvic position, either in a posterior or an anterior tilt before lifting the knee; and then to lift the knee upwards without making use of the ABC principle to maintain the activation of your Power Engine in both the ascent and descent of the knees.
This malfunction results in an overuse of our superficial leg muscles, like the rectus femoris, instead of the use of our deep hip flexors, like the iliopsoas.

Now, let us move to phase 2, and challenge the ability of our Power Engine to stabilize our pelvis and ribcage in hetero-lateral extension and flexion of our legs and arms.

[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]Corset Challenge: Leg and Arm Extension[/x_custom_headline][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/11/ExtensionKneeArm2_web.jpg” alt=”Pilates Corset Power Engine Powerhouse Challenge” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]We will demonstrate the Leg and Arm Extension Corset Challenge with the Long Line Exercise.
First, the correct way.
(min. 01:56 in our video below)

Use the ABC principle to activate your Power Engine together with your shoulder girdle stabilizers to extend and flex your legs and arms. Yes, right, the beginning is always quite the same;)
And when you are successful, there will be neither a movement in your pelvis, nor a bulging of your belly, nor will your ribcage be lifted upwards. And your whole spine will be on the mat.

What happens if we do not follow this procedure?

Long Line – the incorrect way
(min. 03:00 in our video below)
Like in the first challenge, the incorrect way of doing this exercise is to start in a non-functional pelvic position, in either a posterior or anterior pelvic tilt. Also, it could be that you are not making use of the ABC principle before you extend your legs and arms. This is important because the ABC will ensure that you maintain the activation of your Power Engine, which will result in spinal and lumbopelvic stability while you extend and flex your legs and arms.

Now, over to challenge number 3.
[/cs_text][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” style=”text-transform:none!important;padding-bottom:10px;”]The Arm and Knee Lift Corset Challenge[/x_custom_headline][x_image type=”none” src=”https://bodyhood.christopherrapp.at/wp-content/uploads/2018/11/LiftKneeArm2_web.jpg” alt=”Pilates Corset Power Engine Powerhouse Challenge” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][cs_text class=”cs-ta-justify”]Actually, everything said about the Long Line applies exactly to the Arm and Knee Lift (min. 03:45 in our video right below).
So, please watch the video carefully and go with the flow of what you already know.[/cs_text][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][cs_text class=”cs-ta-justify”]

Try it & fly with it!

[/cs_text][cs_text class=”cs-ta-justify”]And …? Curious to challenge your Power Engine and find out how well you use it already? We would love to hear from you any thoughts and comments on your experiences of our Power Engine challenge.

As always, if you find our post useful and would like to share it with someone, we’d be forever grateful![/cs_text][cs_text class=”cs-ta-justify”]

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