Doing Pilates exercises can work your abdominals up to 70 percent more than doing crunches, according to "Fitness" magazine. These exercises focus on strengthening your core muscles, which includes your abdominals. All you need to begin is comfortable clothing you can easily move in, a mat and the motivation to spend at least 20 minutes a day completing Pilates movements to stretch and strengthen your abs.
Spine Stretch Forward
Sit on your mat with legs extended hips-width apart, feet flexed, knees and back straight. Extend your arms in front of you at shoulder height with your fingertips stretching forward. Keep your hips on the mat and your lower back straight as you exhale. Curl your chin toward your chest, pull your navel toward your spine and round your upper back forward to form a "C" curve with your body. Inhale and slowly raise your upper back to the starting position again. Repeat this movement three to five times.
Double Straight Leg
Lie on your back with your hands behind your head with your fingertips touching but not interlocking. Raise your legs 90 degrees from the mat keeping your inner thighs, heels and buttocks held tightly together. Bring your chin to your chest and tighten your abs as you lift your shoulders off the mat. Inhale as you lower your legs halfway down to the mat in one controlled movement. Exhale and quickly bring your legs back up to the starting position. Repeat this movement five to 10 times.
The Corkscrew
Lie on your back with your arms at your sides and your legs raised to a 90-degree angle from the floor. Press your shoulders to the mat as you tighten your arms, abdominal muscles, inner thighs and buttocks. Inhale and circle your legs to the right and down to a few inches off the floor. Exhale as you continue the circle up to the left and back to the starting position. Reverse the movement by circling to the left. Repeat three to five times.
Trunk Rotation
Begin by lying on your back with your knees bent and feet flat on the floor. Extend your arms away from your body at shoulder level with your palms turned upward. Relax your spine and soften your chest muscles as tighten your abs. Inhale deeply, then exhale as you simultaneously roll your head to the left and move your bent knees toward the right while keeping your shoulders flat on the floor. Inhale for a few relaxing breaths before exhaling and returning your head and knees to the starting position. Complete five movements on one side, then switch to the opposite side.
References
- "Fitness": Insider's Guide to Pilates
- "Pilates for Beginners"; Kellina Stewart; 2001
- "The Book of Pilates"; Joyce Gavin; 2002
Member Comments