Ab Routine To Tighten The Stomach

Pilates is an effective way to tighten the muscles of your stomach. With a focus on slow and controlled motions and concentrated breathing, Pilates strengthens your abs while also pulling them in and giving them a flatter appearance. Another benefit of Pilates is that it boasts quick results. In just 10 sessions, you will notice a difference in the muscles of your abdomen. Incorporate Pilates into your current fitness routine if your goal is to tighten up your abdominal region, but as always, check with your doctor before beginning any new workout plan.

Pilates Breathing

Breathing is vital to the practice of Pilates. Whether you are a beginner or regular to Pilates, practice how to breathe correctly during each session you do. Lying flat on your back with your legs bent and feet on the ground, place your hands on your abdomen. Start by pulling your belly button in toward your spine to activate your abdominal muscles. Take a deep breath filling your lungs but keeping your abdominal muscles from expanding. Exhale completely, dropping your belly button even lower toward your spine. Complete five to 10 breath cycles in this position, concentrating on proper form.

The Hundred

One of the most basic Pilates exercises is the hundred. Do it at every Pilates workout. Lying flat on the ground, lift your legs so your knees are over your hips and bent to a 90-degree angle. Activate your abdominal muscles by pulling your belly button in toward your spine, and then slowly roll your head and shoulders off the ground. With your arms extended along your body and your palms facing the ground, pulse your arms down in quick beats. Inhale for five pulses, and then exhale for five pulses, using proper Pilates breathing. Complete 10 breath cycles for a total of 100 pulses.

Roll-up

Another effective Pilates exercise is the roll-up. Start flat on your back with your straight legs extended out and your straight arms pointing up to the ceiling. Activate your abdominal muscles before you start the exercise. Inhale deeply as you lower your arms to extend above your head without touching the ground. Exhale as you lift your straight torso off the ground with your arms extended above your head. Take another breath in as you lower your arms until they are parallel to your legs. Let your breath out slowly as you reach forward for a point just above your feet. Pull your abdominal muscles back as you round forward. Breathe in as your return to a sitting position. Breathe out as you slowly roll down to your starting position. Immediately flow into another repetition. Perform six to eight repetitions total.

The Bicycle

The bicycle is a Pilates exercise that effectively incorporates your oblique muscles, which are located on the sides of your abdomen. Lie on your back with your legs lifted to a 90-degree angle. Pull your abdominal muscles in as you lift your head and shoulders off the ground. Your hands should be behind your head with your elbows open wide. Twist your left shoulder toward your right knee as you extend your left leg out straight and about 6 inches off the ground. Pulse here for three beats before twisting and reversing all motions to the other side. Complete three to five repetitions that include one twist to each side.