Pilates is offered at most mainstream gyms, even if it is not their specialty. Pilates enthusiasts enjoy the practice of Pilates in lieu of standard exercises or workout routines. What makes Pilates so effective is it ability to tone several muscle groups, namely the stomach muscles, simultaneously.
Pilates Basics
Although a particular Pilates move may target a specific muscle group, each Pilates move requires you to engage your abdominal muscles, which strengthen your stomach. To do this, inhale slowly to pull in your abdominal muscles toward your spine. Pay attention to where your stomach muscles are and how they feel. You should still be able to breathe without difficulty while maintaining the posture.
The Hundred
"The Hundred" is a fundamental Pilates exercise. The name refers to completing one set, which is based on 100 counts. To perform The Hundred, start by laying on your back with your legs straight out. Inhale to pull your abs in. Keeping your arms straight lift them approximately 4 inches off the ground and pump them up and down. Breathe in and out steadily and count to 10 in your head while you continue this movement. Keep your head and shoulders off the ground and continue pumping your arms until you complete 10 sets of 10, or 100.
Pilates Situps or Roll-Ups
Situps are designed to work your ab muscles. Pilates uses a similar concept with roll-ups. Start by laying flat on your back with your legs together and your arms at your sides. Pull your abdominal muscles in and slowly roll your torso up off the floor as if you are forming the letter C with your body. Hold for 10 seconds and slowly lower your torso onto the floor. Repeat 15 to 25 times.
Bridges
A simple yet effective exercise is bridges. Start by laying flat on your back with your knees bent and your arms down by your side. Inhale and slowly lift your hips off the floor until they are in line with you legs and torso. Hold for 10 seconds and slowly bring your body back down to the floor. Repeat 15 to 15 more times.
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