Pilates is a deep body conditioning exercise that increases flexibility and strength, according to the American Council on Exercise. Pilates moves generate from your core, which are the muscles of your stomach, back, pelvic and hips. All Pilates moves engage your lower abdominal muscles but there are some moves that isolate the lower abs. Traditional Pilates uses a machine called the Reformer, but many of the basic core moves can be done on a mat, independent of the machine.
Pilates Hundred
The Pilates Hundred exercise workout engages the entire core with emphasis on the upper and lower abdominals. Lie supine with your knees up to the ceiling, feet flat on the floor and arms next to your sides palms down. Inhale and roll your chin toward your chest and shoulders off the floor. Lift your arms off the floor about 3 to 4 inches and engage your abdominals by pulling your belly button in toward the floor. Hold the abdominal crunch and pulse your palms toward the floor for five counts, exhale, and pulse your palms toward the floor for five more counts. Continue this count of five inhales and five exhales while pulsing your arms and holding your abdominal crunch for a total count of 100.
Roll Down
The Pilates roll down exercise engages the entire abdominal wall with emphasis on the upper and lower abs. Sit up tall on your sits bones and engage your core by pulling your belly button in toward your back and tilting your pelvic bone forward. Place your feet flat on the floor with your knees up toward the ceiling; your hands should be on your thighs with your elbows wide. Inhale and roll your back toward the floor, one vertebrae at a time. Keep your lower back pressing into the floor as you roll down, and stop at the halfway point. Hold this position for three to five seconds, and then roll up. Repeat this movement 10 to 12 times.
Standing Sweep
The standing sweep is a Pilates-inspired exercise that engages your core, back and quads with emphasis on your waist and lower abs. Stand with your feet shoulder-width apart and your shoulders upright over your hips. Inhale and lift your right leg to the right and extend your left arm to the left. Twist your right knee toward your center, meeting your left elbow in the center. Release the movement back to center and repeat on the opposite side. Do 10 to 15 repetitions on each side.
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