Pilates has become an alternative exercise for many people. With increased focus on engaging the core, the majority of Pilates poses work on the lower and upper abdominal muscles while working other areas of the body. People who are new to Pilates can try some of the poses that are designed to focus specifically on the stomach and abdominal area.
The Hundred
Start by lying on your back with your legs together and arms extended. Lift your legs, with your feet together, and your arms approximately 6 inches off the ground. Curve your chin and head up so that your shoulder blades are off the ground. Quickly pump your arms up and down for five counts while exhaling. Repeat while inhaling. Repeat an inhale and exhale combination 10 times to create 100 repetitions.
The Teaser
Start by lying flat on your back with your legs extended and arms by your side. Bring your arms over your head while lifting your legs straight up. Inhale and sit straight up, keeping your legs lifted. Exhale and roll down slowly, letting each vertebrae touch the floor separately until you reach the starting position. Repeat three to five times.
Crisscrossers
Start by lying on your back. Lift your head and bring your knees to your chest. Place your hands behind your head, one on either side. Inhale and slowly twist to the left, touching your right elbow to your left knee while extending your right leg. Hold for three to five counts while exhaling. Inhale while returning to the starting position. Repeat on the other side and complete five sets.
Special Considerations
Doing these exercises regularly (two to three times per week) can help eliminate belly fat. Engage abdominal muscles while performing these exercises to ensure that the desired area is being targeted. Think of pulling abdominal muscles toward the belly button to get accurate form.
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