Pilates tones, lengthens and strengthens the body without adding bulk. Pilates focuses on precision in body movements and control, breath control, mind/body awareness and focus. The benefits of practicing with these principles include improved balance, flexibility, strength, endurance and stability. There are specific Pilates exercises that target each area of the body, including the abdominals.
Roll Up
The roll up not only targets the transverse abdominis but, it also works the rectus abdominis, deep pelvic floor muscles, inner thighs and the obliques. To perform the roll up, lie face-up on a mat with your arms extended over your head and your legs extended from the hip, reaching your heels away from your center to stabilize the legs. Engage your abdominals and inhale while bringing your arms up to the ceiling. As you exhale, slide your shoulders away from your ears and begin to "peel" yourself off the mat one vertebrae at a time until your shoulders are over your hips. Inhale to hold at the top. Exhale and begin to roll down towards the mat one vertebrae at a time, finishing with your arms over your head. Repeat the exercise for 8 to 10 repetitions.
Double Leg Stretch
The double leg stretch strengthens the transverse abdominis in conjunction with the deep pelvic floor muscles, rectus abdominis, obliques and inner thigh muscles. To perform the double leg stretch, lie on your back on a mat and inhale while dropping your chin slightly as you lengthen through the back of the neck. As you exhale, slide your shoulders down while lifting your head, neck and shoulder blades off the ground and simultaneously contract your abdominal muscles. Lift your feet off the floor with the knees directly over the hips and your arms next to your outer thighs. Prepare for the exercise while taking a deep inhale. As you exhale, extend the arms over your head while simultaneously extending the legs out away from the center of your body. Inhale as you circle your arms around to your sides while pulling your knees back in. Repeat for 9 to 10 repetitions.
The Hundred
As one of the most commonly used exercises in Pilates, the hundred effectively targets the transverse abdominis, deep pelvic floor muscles, rectus abdominis, obliques, hip flexors and inner thighs. To perform the hundred, lie on a mat with your feet off the floor and knees directly over the hips. Extend the arms with the palms facing down. Inhale, lengthen through the back of the neck while dropping the chin down slightly. Exhale, contract your abdominals while sliding the shoulders down away from the ears and lifting the head, neck and shoulder blades off the ground. Begin moving your arms, from the shoulder joint, in a "pumping" motion. Emphasize the downward movement. Inhale for five counts and exhale for five counts. Repeat for a total of 10 cycles.
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