Pilates is well-known for its ability to strengthen the muscles of the abdominal wall and core, as well as increase muscle control and joint flexibility. For all of the exercises, it is essential to contract and stabilize your core, forcing you to work the abdominal muscles. This also helps to prevent injury. Pilates works the entire core, but there are a few moves to isolate and tone the abs.
Roll-up
Lie supine on the floor with your legs extended and your arms extended overhead, with palms facing each other. Inhale as you contract the abdominals, which will force the lower back to flatten across the floor. Exhale as you slowly swing your arms upward toward your feet. When the arms are vertically above the shoulders, start to lift your head, shoulders and back, respectively, off the floor until you reach a seated position. Maintain contraction of the abdominal muscles as you inhale your way back to a lying position.
Open-leg Rocker
The open-leg rocker is an intermediate Pilates exercise that improves balance and trunk stabilization and builds the abdominal muscles. Sit on the floor with your knees bent in front of you. Contract the core and lean backward to balance on your sit bones. One leg at a time, lift each foot off the floor, extend the leg and hold your ankles firmly with your hands. Spread the legs until they are shoulder-width apart. Inhale as you roll backward onto your shoulders, maintaining position. Exhale as you roll back up to balance on your sit bones.
Criss-cross
Lie supine on the floor and draw your knees toward your chest to form a 90-degree bend over the hips. Interlock your fingers behind your head with your elbows wide. Inhale as you lift your head off the floor into forward flexion, as if you were going to do an abdominal crunch. Exhale as you extend the right leg while simultaneously rotating the upper body toward the left knee. Alternate extended legs and torso rotation.
Neck Pull
Contrary to the name, the neck pull is an advanced abdominal exercise that is similar to the roll-up. Lie in position as if you were going to perform a roll-up, but instead of extending the arms, interlock your fingers behind your head with your elbows wide. Inhale to sink the back into the floor through core contraction. Exhale as you roll up, continuing to flex forward at the hips until your torso is parallel to your thighs. Inhale back to an upright position and pause. Keeping the back straight until you feel your lower vertebrae touch the floor, exhale and round your back, lowering to your starting position.
References
- "Pilates"; Rael Isacowitz; 2006
- "Pilates Workbook on the Ball"; Ellie Herman; 2004
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