Sheathing, the essential Pilates exercise for athletes

A professional athlete ‘s body is often subjected to intense physical activity. Its performance depends largely on its postural musculature, responsible for maintaining the back and the junction between upper and lower body.

Discover the “gainage” technique proposed by the Pilates method to work the deep and superficial muscles of the trunk.

What is sheathing in Pilates?

In Pilates, sheathing exercises target the pelvic floor muscles to strengthen the abdominal girdle, as well as the back and pelvis muscles, which together are responsible for the stability of the trunk in general. This part of the body ensures back support, good posture and the transmission of effort between the upper and lower limbs.

Why is sheathing important for athletes?

As you might have guessed, the coordination of efforts between the upper and lower parts of the body depends on the central part of the body. Sheathing gently tones and firms the trunk, providing the athlete with solid body support and improved postural balance.

These Pilates exercises also increase endurance, making them ideal for sports preparation and performance enhancement. They also reduce the risk of injury and muscular pain, particularly in the lumbar region.

Some Pilates exercises for muscle gain

Front sheathing

The most famous of all exercises, front tuck, also known as front plank or belly tuck, involves all the muscles of the trunk, particularly the transversus abdominis and rectus abdominis. You lie on your stomach and then lean on your forearms and toes. Remain motionless for 20 seconds, legs and trunk perfectly aligned, stomach tucked in and buttocks squeezed.

The Vacuum

The Vacuum is a Pilates exercise dedicated primarily to abdominal sheathing. It’s very simple to perform, but above all, it’s effective. Standing or lying on your back with arms crossed and legs spread out on either side to form a 90-degree angle, simply inhale deeply to inflate the stomach. Then exhale as far as you can until your belly retracts. Hold your breath and stay in this position for 10 seconds.

Leg extension

It’s a sheathing exercise that stimulates both the abdominal and buttock muscles. Simply get down on all fours and extend one leg backwards, foot pointed. The movement is slow and fluid, and the exhalation lasts 10 seconds until you return to the initial position. Then repeat with the other leg.