Pilates instructors are often asked which Pilates exercises are best for the abdominal muscles. "All of them" is the only correct answer. Every Pilates exercise is initiated by activating your core muscles, so even the exercises designed for the arms and legs are technically abdominal exercises. Some of the Pilates movements, however, involve spinal flexion from a supine position. These exercises isolate the abdominal muscles.
Pilates Bicycle Maneuver
Step 1
Lie on your back with your knees bent. Draw your knees to your chest to pre-stretch your lower back.
Step 2
Place the tips of your fingers at the base of your head, right above your ears. Inhale and perform a small nod of your head. This places your neck in the proper alignment.
Step 3
Exhale, draw your belly toward your spine and lift your head and shoulders from the floor.
Step 4
Rotate your upper torso so that your right elbow moves toward your left knee. Simultaneously extend your left leg.
Step 5
Keep your head lifted as you rotate to the other side. Perform 20 repetitions, or 10 to each side.
The Hundred
Step 1
Lie on your back with your knees bent.
Step 2
Lift your legs to a "table top" position, so that your shins are parallel to the ceiling and your calves are parallel to the floor.
Step 3
Reach your arms by your side. Face your palms to the floor.
Step 4
Inhale and nod your head. Exhale and lift your head and shoulders from the floor.
Step 5
Keep your head lifted. Imagine that you have two heavy springs under your hands. Begin to pump your arms up and down. Inhale for five counts and exhale for five counts. Continue for 10 cycles, until you reach 100 pumps.
Tips and Warnings
- Practice the Pilates breathing method, which involves a deep abdominal contraction on the exhalation.
- Do not expand your belly during inhalation. Keep your lower back on the floor. If your back is arching, raise your legs higher. Stop the exercise if you feel neck pain
Things You'll Need
- Exercise mat
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