To imprint your back into the mat while doing core exercises, follow these steps:
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your abdominal muscles by drawing your belly button in towards your spine.
- Flatten your lower back against the mat by tilting your pelvis slightly upwards.
- Hold this position throughout the exercise.
Imprinting your back into the mat is important during core exercises because it helps to stabilize your spine and protect it from injury. It also ensures that you are using your core muscles effectively, rather than relying on other muscles to compensate for a weak core. When you imprint your back into the mat, you engage your deep abdominal muscles, which are essential for maintaining good posture, stability, and balance. This technique can be used in a variety of core exercises, such as crunches, planks, and leg lifts, to help you get the most out of your workout while reducing the risk of injury
To advance this technique you must be able to extend your legs without losing your back print into the mat. Start by doing smaller movements and graduate into larger movements once the spine can maintain a strong stable print! If you see and feel your back moving during training you are already going too far. You must master the ability to keep your back totally pressed in to the floor to be able to protect your spine throughout advanced pilates and athletic movements in general. Keep practicing!