Pretty much every move in Pilates targets your core, but if flat abs are your goal then there’s definitely a way to step things up. When done correctly, Pilates exercises activate abs more than crunches do; some are over 200 percent more effective!
Do the following exercises three times per week on alternate days and ab-racadabra! A core to adore!
Lie flat with your legs squeezed together and long, strong arms by your sides.
(A) Lift both legs a few inches off the mat, squeeze your buttocks, and scoop your abs. Lift your head and look to your toes
(B) Raise your arms over your thighs and pump your 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.
Sit tall with a straight back and long waist. Open your arms straight out to your sides at shoulder-height and “crack a walnut” between your blades. Open your legs wider than your shoulders, flex your feet from the ankles, and anchor your bottom to the mat
(A) Inhale as you rotate your trunk to the left and round over your left knee; pressing your right hand against the outer edge of your left foot and lifting your back arm as high as possible, palm down.
(B) Exhale as you slide your right hand along your outer foot in three progressive forward “sawing” motions while drawing back in your right hip to create diagonal opposition for your oblique abs (keep the weight of your lower body even on the mat no matter what the upper body is doing).
(C) Inhale and return to start. Repeat the sequence, twisting right. Perform three sets.
Hug both knees into your chest with your head lifted forward and your elbows wide.
(A) Inhale with control as you reach your legs forward and arms backward—stretching in opposition—and drawing your abdominals in deeply to support your spine
(B) Exhale slowly as you deepen back into your hug position, using the pull of your knees into your belly and chest to expel more and more air from your lungs
(C) Repeat six times.
Lie on your back with your hands layered, palm over palm, behind your lifted head and with your knees bent tightly into your chest.
(A) Inhale slowly and twist your torso to the left until your right elbow connects with your left knee, straightening your right leg forward and holding it a few inches above the mat. Exhale with control and twist right, connecting your left elbow to your right knee and extending your left leg.
(B) Continue alternating sides, completing six sets of twists.
Lie flat on your back with long, sturdy arms by your sides. Squeeze your legs together tightly from the backs of the upper inner thighs. Inhale slowly as you lift your legs overhead, rolling back until you’re balanced in the middle of your shoulder blades and the backs of your arms.
(A) Point your toes and exhale with control as you roll back down your spine, leaning your body slightly to the right.
(B) When your right glute touches the mat, circle your legs to the left and inhale slowly.
(C) Rolling up the left side of your body while scooping your abs and lifting your bottom.
(D) Continue reversing the circle direction each time and complete three sets.
These easy Pilates exercises can be done anywhere— even in front of the TV while you watch cricket highlights or your favourite drama. Just a word of caution: If you have lower-back issues, don’t extend your legs; keep the knees bent. If you have neck issues, leave your head down.
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