Pilates is a form of exercise pioneered by Joseph Pilates around the time of World War I. Today, Pilates exercises are a way of strengthening the core muscles of the trunk using breathing techniques and precise movements. Pilates adherents claim it has the effect of lengthening and strengthening the body. Regular practice of Pilates can assist with weight loss according to Mayo Clinic. This weight loss may include the area around the stomach.
Targeting the Core
Pilates exercises use flowing, concentrated, slow movements combined with breathing techniques to target different parts of the body. The core, or center of the body, consists of the muscles close to the spine as well as the abdominal muscles. Exercises like the Hundred and the Teaser specifically target the core muscles. To get the best results from Pilates for overall toning, it is important to focus on the quality of the exercises you perform rather than the quantity of reps for each set of exercises.
Hundred
To perform the Hundred exercise to help to tone your core, lie on your back on an exercise mat. Tuck your chin into your neck and extend your arms by your sides, stretching them out as if you are reaching for your toes. Keeping your legs straight, lift your feet about 6 inches off the ground while simultaneously lifting your shoulder blades off the ground. Remember to keep your chin tucked in to your chest. Concentrate on breathing out as you pump your arms quickly up and down for a count of 5. Breathing in, pump your arms again for a count of 5. One breath in and one breath out counts as one repetition. Continue breathing in and out counting to 5 with each breath until you have completed 10 reps and 100 individual arm pumping movements. Concentrate on pulling your navel in to your spine as you perform the arm movements.
Bicycle
Also known as the Criss Cross, this exercise helps tone the belly by targeting the oblique muscles on the sides of your waist. Lie on your back on the exercise mat. Slowly bring both knees in to your chest. Raise your feet towards the ceiling while concentrating on keeping your back flat on the mat. Put your hands by your ears and slowly twist your trunk while bringing your left knee in to your chest. Concentrate on trying to touch your right shoulder to your left knee. Keep your elbow back and do not pull at your neck. Repeat on the other side. Breathe out as you pull your knee in to your chest and concentrate on pulling your navel in to your spine as you twist your body up and breathe out. Repeat 10 times then rest for a minute before moving to the next exercise.
The Teaser
The Teaser is an advanced Pilates exercise for toning the core muscles. Lie on your back on the mat. Concentrate on sucking your navel in to your spine to isolate the abdominal muscles. Stretch your arms out on the floor behind your head and stretch your legs. When you are ready, breathe in as you lift your arms, legs and trunk simultaneously until you are sitting in a V sit position on your behind. Hold this position with your legs and arms pointing towards the sky for three seconds, then slowly lower back to the floor, bit by bit, in a controlled fashion. Do not crash to the floor. Repeat three to five times and then rest for one minute before moving on to your next exercise.
Considerations
If done with the correct form and at least twice a week, Pilates can help tone your core muscles and assist with overall weight loss. When performing Pilates stomach exercises, it is important to remember to engage your abdominal muscles by concentrating on pulling your navel in to your spine during the movement. Always consult your medical practitioner before attempting a new exercise regimen to ensure that it is safe for you.
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