Pilates exercises target the lower abdominals, especially the transverse abdominis, the deepest layer of stomach muscles that wrap around your torso. You do not usually activate this muscle band, and learning to access it can be like learning to wiggle your ears. But once you learn to engage your deep lower abs, you will have more support for your back and a more svelte silhouette. Pilates mat exercises are one method--be sure to work with a certified Pilates instructor to learn optimal alignment and avoid injury.
Single Leg Stretch
The single leg stretch is the first of the stomach series from the Pilates mat workout. Lie supine and bring both knees into your chest. Draw your abdominal muscles in toward your spine and flatten your navel toward your back. Keep your chest and shoulders relaxed. Raise your head and shoulders off the mat. Extend your right leg toward your midline with your foot close to the floor. At the same time, hug your left knee into your chest with your left hand on your ankle and your right hand on your knee. Switch legs, but keep your torso perfectly still throughout the movement; no rocking side to side. Your lower back should remain pressed into the mat and your head and shoulders raised. Do six to 10 on each side.
Double Leg Stretch
Start from the same position as in the single leg stretch. Inhale and reach your arms and legs toward the ceiling. Keep your toes turned out and heels touching, squeezing your buttocks together while you flatten your abs onto the mat. Your torso stays completely still with your head and shoulders raised. Exhale and circle your arms and legs away from your torso at about a 45-degree angle, then hug your knees to your chest. If your back begins to lift off the mat, keep your arms and legs more upright. Complete six to 10 repetitions.
Single Straight Leg Stretch
Staying in the same position with your torso still, abs pressed into the mat and head and shoulders raised, extend both legs to the ceiling. With both hands on your ankle, pull one foot toward your nose and extend the other halfway toward the mat. Pull two times on your ankle, then switch legs. Complete six to 10 on each side. Try to hollow out your lower abdominals, not by sucking in your breath, but by pressing your stomach muscles in. Keep your shoulders relaxed away from your ears. Complete eight to 10 on each side.
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