Pretty much every move in Pilates targets your core, but if strong abs are your goal, then there’s definitely a way to step things up. Case in point: these nine Pilates abs exercises from the Women’s Health Big Book of Pilates. Learn the moves and you’ll be holding planks longer and totally crushing your workouts to come.
Time: 15-20 minutes
Equipment: Mat
Good for: Core and back
Instructions: Choose 3-5 exercises below, depending on your fitness level. Follow the instructions for each move, then move onto the next one.
The Hundred
How to: Lie flat with legs squeezed together and long, engaged arms by sides (A). Lift both legs a few inches off the mat, squeeze glutes, and engage abs. Lift your head and gaze at toes (B). Raise arms over thighs and pump arms up and down with energy. Take a long, steady inhale for five pumps and a long, steady exhale for five pumps (C). Complete two to five sets (one set is 10 pumps) and work up to 100 pumps.
Saw
How to: Sit tall with a straight back and long spine. Open arms straight out to sides at shoulder-height and retract shoulder blades. Open legs wider than shoulders, flex your feet from the ankles, and anchor bottom to the mat (A). Inhale as you rotate trunk to the left and round over left knee; pressing right hand against the outer edge of left foot and lifting back arm as high as possible, palm down (B). Exhale as you slide right hand along outer foot in three forward “sawing” motions while drawing right hip back (C). Inhale and return to start. Repeat the sequence, twisting right. Perform three reps on each side.
Pro tip: Keep the weight of your lower body even on the mat no matter what the upper body is doing.
Double-Leg Stretch
How to: Hug both knees into chest with head lifted and elbows wide (A). Inhale with control as you reach legs forward and arms backward—stretching in opposition—and drawing abdominals in deeply to spine (B). Exhale slowly as you deepen back into hug position (C). Repeat six times.
Crisscross
How to: Lie on back with hands layered, palm over palm, behind lifted head and knees bent into chest (A). Inhale slowly and twist torso to the left until right elbow connects with left knee, straightening right leg forward and holding it a few inches above mat. Exhale with control and twist right, connecting left elbow to right knee and extending left leg (B). Continue alternating sides, completing six sets of twists.
Corkscrew
Lie flat on back with long, sturdy arms by sides. Squeeze legs together tightly. Inhale slowly as you lift legs overhead, rolling back until balanced in the middle of shoulder blades and the backs of arms (A). Point toes and exhale with control as you roll back down spine, leaning body slightly to the right (B). When right glute touches the mat, circle legs to the left and inhale slowly (C), rolling up the left side of body while scooping abs and lifting bottom (D). Continue reversing the circle direction each time and complete three sets.
Single-Leg Circles I
How to: Lie flat with legs squeezed together and long, sturdy arms by sides (the backs of shoulders are anchored to the mat). Stretch one leg up to ceiling as straight and as close to perpendicular as possible (A). Draw circles in the air with leg, beginning across body (B), then down toward the ankle (C), out, around, and back up (D). Keep movements controlled. Complete five circles in each direction and then switch legs.
Teaser I
How to: Lie back with arms overhead, biceps by ears, and legs extended and squeezed together tightly. Abs are engaged (A). Inhale, with control, bring arms forward, shoulder-width apart, and begin lifting legs (B). When arms are parallel to thighs, begin rolling up toward feet one vertebra at a time, not allowing pelvis to tip forward. Exhale slowly as you descend, replacing each vertebra to the floor slowly (C). Do this move three times.
Swimming
How to: Lie on stomach with forehead down, pelvis anchored to mat, and inner thighs pressed tightly together. Arms are stretched forward with palms down, and feet are pointed. Lift arms, legs, chest, and head up on one count and hold (A). Inhale and exhale normally as you alternate lifting right arm/left leg (B) and left arm/right leg (C) without touching them down to the mat. Count slowly from one to 10 as you swim, lifting higher and reaching longer with each count.
Pro tip: Sit back to heels to stretch out your lower back after this move if needed.
Side Bend
How to: Sit on one hip, propped up on one hand, with legs nearly extended (slightly bent) to the side and stacked ankle over ankle. The palm of the top hand is pressing onto outer thigh (A). Inhale with control as you lift hip away from the mat and reach arm overhead, creating a high, lifted arc in the torso (B). Bring the hand from overhead back to outer thigh and turn chin to outer shoulder (C). Exhale slowly as you lower the side of calf to mat. Inhale slowly as you return to high arc. Repeat three cycles.
Source: Read Full Article