Joseph Pilates devised his exercises to work the entire body, but the powerhouse, or midsection of the body, rules everything, according to master Pilates teacher Romana Kryzanowska. Several Pilates exercises focus specifically on the powerhouse and can change your body dramatically. Talk to your doctor about choosing an exercise program that is most appropriate for you.
Toe Taps
This exercise will flatten most people's lower abdominals immediately, according to movement specialist Eric Franklin. Lie on your back and notice the amount of curve you feel between your lower back and the floor. Place your hips on a 9-inch towel roll. Lift your knees over your hips, creating a 90-degree angle at your hips and knees. Slowly lower one knee down until your toes touch the floor. Exhale as you lift the knee back to your start position. Repeat this movement, alternating from one knee to the other, for about two minutes. Only move one leg at a time, very slowly. Remove the towel roll and check the curve of your lower back. If your back feels flatter, your lower abdominal area will likely appear flatter when you stand up.
Crisscross
Crisscross is the best exercise to get rid of love handles, notes Kryzanowska in her book, "The Pilates Method of Body Conditioning: Introduction to the Core Exercises." Lie on your back with your feet flat and knees bent. Cradle the back of your head with your hands, splaying your elbows wide. Peel your right shoulder blade off your mat as you twist your upper body to the left. Slowly roll down and then twist to the right. Alternate your twists from side to side as you pull your ribs together. Repeat this pattern for 10 twists to each side.
Seated Twist
This Pilates exercise uses your breath to intensify your twisting movement. Sit upright on a mat with your legs in a wide "V." If you cannot sit upright with your legs extended, bend your knees and place your feet flat on the floor. Extend your arms wide at shoulder height. Exhale all of your breath as you twist to the right. Perform two tiny pulses in this position, puffing out the last of your air. Inhale as you return to center. Exhale as you twist to the left and pulse. Keep your lower body still and repeat this pattern for 10 twists to each side.
Boomerang
This advanced Pilates exercise works the entire abdominal wall in several positions, flattening and strengthening your midsection. If you only have five to 10 minutes, this is the exercise to choose, says Kryzanowska. Sit upright on a mat. Roll backward onto your spine and swing your legs overhead. Reach your toes toward the floor behind you. Keep your torso folded and roll up into a "V" position with your legs lifted high in the air. Reach your hands toward your toes. Slowly lower your legs to your mat and fold your body over them. Reach for your feet with your hands. Sit up and repeat this pattern five times.
References
- Romana Kryzanowska; True Pilates; New York, NY
- "Pelvic Power: Mind/Body Exercises for Strength, Flexibility, Posture, and Balance for Men and Women"; Eric N. Franklin; 2003
- "The Pilates Method of Body Conditioning: Introduction to the Core Exercises"; Romana Kryzanowska, et al.; 1999
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