Is Pilates better than regular sit-ups to train the abdominals?

Article by Jo Everill-Taylor

It’s something every class-goer is interested in- how can I best work my abdominal muscles? Well this research published by IDEA- The World’s Largest Association For Fitness & Wellness Professionals- sheds some light on how effective the Pilates exercises are when compared to regular sit-ups.

The two muscle groups studied were the rectus abdominis- your six-pack muscle which runs from your ribs to your pubic bone, and the external obliques which are your side waist muscles. EMG= electromyography to measure the amount of electrical output from the muscles which is how much they are working.

                                      The Hundred

 

EMG Results. This isometric exercise scored a little lower than the crunch in targeting the rectus abdominis but was 31% more effective at targeting the external obliques

The Roll-Up

 

EMG Results. Compared to the crunch, the Roll-Up was 38% more effective at targeting the rectus abdominis and 245% more effective at targeting the external obliques.

The Double Leg Stretch

 

EMG Results. The Double Leg Stretch was similar to the crunch in targeting the rectus abdominis and 103% more effective at targeting the external obliques.

 The Criss-Cross

 

EMG Results. Compared to the crunch, this exercise was 9% more effective at targeting the rectus abdominis and 310% more effective at targeting the external obliques.

The Teaser

 

EMG Results. Compared to the crunch, the Teaser was 39% more effective at targeting the rectus abdominis and 266% more effective at targeting the external obliques.

So overall it seems Pilates can offer some real benefits to those wanting to strengthen their abdominal muscles – combine this with strengthening the back muscles, mobilising the spinal column and stretching the whole body and you can see why Pilates is such a powerful exercise choice!

If you are interested in Pilates, why not train to teach.  Click here to see our new diploma in Pilates that includes not only adults but children and pre and post natal.

Research  from

Pilates Exercise: Lessons From the Lab

IDEA Health and Fitness  Association.