1. Circle Your Way to Perfect Abs
While it may seem like child's play at first, this simple Pilates exercise for the core will soon be one of your favorites. Lie on your back with your arms resting at your sides and inhale deeply. As you exhale, lift your right leg, keeping the knee straight and the toe pointed. You should lift your leg until it is directly above your hip, tightening your stomach to strengthen the abs with Pilates circles. As you continue to breathe deeply, begin to make clockwise circles with your leg, making the circles as large as you can without moving the hips or torso. After five circles, begin to move in a counter-clockwise direction and then gently lower the leg as you exhale. Repeat the Pilates circles two to three times with each leg to work the lower abs.
2. Bicycle With a Kick
While the bicycle is not new, it is slightly different when used in Pilates to strengthen the abdominals. Lie on your back, and inhale deeply. As you exhale, lift your upper body off of the ground. In the same motion, lift your right leg off the ground about 45 degrees with the toe pointed. Draw your left knee into your body, gripping the knee with your right hand and your ankle with your left. Hold your knee into your chest for a full inhale and then switch leg positions as you exhale. Repeat, guiding the kicking bicycle movements with your breath. Remember that you will get a deeper Pilates ab workout if you keep your breath and the motions slow and controlled. Complete at least 10 holds on each side.
3. Keep on Rolling
The open leg roll is an advanced Pilates ab exercise that is sure to have you begging for mercy. Sit upright on your mat with the soles of your feet together, as if you were going to do a groin stretch. Hold your ankles and inhale deeply. As you exhale, extend up through the spine, balancing on your sits bones and extend your legs out straight, forming a "V" shape. Still exhaling, roll your body back onto the mat, using your abdominals to roll yourself back up to your original position on the inhale. The open leg roll may require practice, but once you have mastered the move, you can perform 10 or more rolls for perfect abs.
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