The Pilates workout, developed by a German immigrant of the same name, strengthens the core muscles of your abdomen, hips and lower back. Howard Sichel, chiropractor and president of Power Pilates in New York City, suggests keeping your abdomen drawn in and up throughout each movement, initializing the exercise from your core. Keep your shoulders relaxed and your spine lengthened.
Swan
The Swan stretches and strengthens the hips, lower back and abdominal muscles of your core. Lie facedown on a mat with your legs extended behind you and the tops of your feet pressed against the floor. Place your hands by your shoulders with your fingertips pointed forward. Inhale as you extend your arms, lifting your head, chest and abdomen off the mat. Arch your back slightly and contract your abs. Hold the position for two to three deep breaths before slowly lowering back to the mat.
Seated Spinal Twist
The seated spinal twist targets the obliques running along either side of your abdomen. Sit on your mat with your feet together and your legs extended in front of you. Point your toes toward the ceiling and extend your arms out to your sides at shoulder level. Take a deep breath, and as you exhale, twist your torso from the waist to one side. Return to face the front as you inhale. Exhale to the opposite side.
Spine Stretch Forward
The spine stretch forward stretches your spine while strengthening your abs and lower back. Sit on your mat with your feet hip-width apart and your legs extended. Start with your feet flexed, toes pointed toward the ceiling and your arms extended at shoulder level in front of you. As you exhale, reach forward through your arms, keeping your hips and lower back stationary. Lower your shoulders, neck and head forward as your reach for your toes. Inhale while you return to an upright seated position.
Roll-Down
The roll-down focuses the resistance on your abdominal muscles. Sit on your mat with your knees bent and your feet flat on the floor, hip-width apart. Hold your legs at the backs of your thighs, just above your knees, keeping your elbows out to your sides. As you inhale, shift your weight backward, rolling back until your lower back comes in contact with the mat and your arms are nearly straight. Hold the position for three breaths and slowly roll back into an upright seated position.
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