In order to properly tone and strengthen your waist it is important to perform a variety of exercises that target various muscle groups. Pilates is one of the most effective abdominal exercises. Crunches, situps and many other abdominal exercises target specific regions of the abdominals, but Pilates works the deeper muscles and the stabilizing muscles. Pilates also lengthens the muscles, creating a taller, leaner appearance.
The Hundred
The Pilates hundred is performed by lying on your back, arms placed on the floor by your sides, and knees above your chest. Lift your chin and chest so that your shoulder blades are off the floor and extend the legs upward. Lift your arms a few inches off the floor and begin to pump them up and down five times while exhaling. Keep pumping the arms five times while you inhale. Repeat this process 10 times or until reaching 100 pumps.
Side Plank
Side planks are great for working the obliques as well as the arms, shoulders, hips and thighs. Begin by lying on your right side with your elbow lined up underneath your shoulder and bent at a 90-degree angle. Legs and hips are stacked on top of each other and thighs squeeze together. Engage your lower abs and waist to lift your right hip off the floor a few inches. Your body should be in one long line from head to foot. Try to hold up to eight seconds. As you become stronger add more repetitions instead of holding for longer periods of time. For an added challenge, lift your top hand to the ceiling.
Crisscross
Raise your head slightly off the floor with your hands placed behind your head and your knees bent into your chest. Inhale and with control twist to the right, bringing your left elbow to your right knee while extending your left leg. Hold this position long enough to exhale. Inhale as you return to the starting position. Repeat to the opposite side, bringing the right elbow to the left knee and extending the right leg. Aim for a total of 10 crisscrosses total per set working toward two sets.
The Teaser
Begin by lying flat on your back with your legs straight and arms extended straight over your head. Inhale and raise your legs up at the same time you lift your arms and chest up until your fingers are pointing at your feet. The body should form a "V" shape if performed correctly. As you exhale lower your legs and roll down your back one vertebrae at a time until returning to the starting position. Repeat three times.
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