Pilates works all of the core muscles for an abdominal workout. In every Pilates exercise, you activate your abdominal muscles, pulling them in toward the spine, and holding them in throughout the entire sequence. You can incorporate these four Pilates exercises as your abdominal workout two to three times per week.
The Hundred
Lie flat on your back with both feet off the ground and your arms alongside your hips. Engage your abdominal muscles by pulling them in toward your spine and holding. Lift your legs to one of three positions: beginner -- bent at a 90-degree angle, intermediate -- straight up to the ceiling, or advanced -- straight but lowered to a 45-degree angle. Lift your head and shoulders off the ground and pick your hands up to about 6 inches from the floor. In this position, pulse the hands in quick pumps toward the ground. Inhale for five pumps and exhale for five pumps, completing 10 breath cycles or 100 repetitions total.
Roll Up
Remain flat on the ground with your arms pointing straight up to the ceiling. Pull your abdominal muscles in toward your spine and inhale as you lower your arms to extended above your head. Exhale as you roll up, imagining each vertebra of your spine leaving the ground one at a time. When your torso is perpendicular to your legs, inhale and reach forward, aiming your fingertips just above your toes. Keep your abdominal muscles pulled back. Imagine someone has a belt wrapped around your waist and is pulling your belly button back toward your spine. Sit back up slowly as your inhale and then slowly lower your torso back onto the ground in an exhale. Repeat the sequence three to five times in a fluid motion.
Double Straight Leg Stretch
Lying on your back with your feet off the ground and your knees bent at a 90-degree angle, place your hands behind your head, keeping your elbows back. Engage your abdominal muscles by pulling them in toward your spine, and straighten your legs up with toes pointing to the ceiling. Lift your head and shoulders off the ground and hold. Inhale as you lower your straight legs to a 45-degree angle. Exhale as you lift your legs back up to the starting position. Perform five to 10 repetitions.
Corkscrew
On your back with your feet extended straight up to the ceiling, extend your arms along your body with fingers pointing down past your hips. Pull your abdominal muscles in tight to your spine and keep your head and neck firmly on the ground. Do not allow your shoulders to hunch up toward your ears. Keeping both hips firmly anchored into the ground and your thighs pressed tightly together, use your toes to draw a circle in the air. Circle the legs in a complete circle clockwise and then a complete circle counterclockwise, counting that as one repetition. Complete two to three repetitions of this exercise.
References
- "Pilates Body in Motion"; Alycea Ungaro; 2002.
- MBA Pilates: Frequently Asked Questions
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