In 1926, Joseph Pilates opened an exercise studio in New York City. By 1940, dancers and athletes were flocking there to learn the system of strengthening and stretching all of the muscles of the body that Pilates had created based on his background in boxing and gymnastics. The enduring popularity of Pilates as an exercise modality for flattening the abdominal muscles continues in large part for one simple reason: It works. Regular Pilates training will tone and tighten your entire midsection. Originally performed on equipment designed by Joseph Pilates for his techniques, some of the best exercises for trimming belly fat can be done on the floor.
Engaging the Pilates Powerhouse
Step 1
Sit comfortably on your mat, such that your spine is long and straight. Find your left hipbone with your right fingertips and trace a line across your lower stomach to the other hipbone. Pull that line in toward your back by tightening your stomach muscles. Think of it as a horizontal "zipping" of your abs.
Step 2
Trace a vertical line with your fingertips, starting 2 inches below your belly button up to where both sides of your rib cage meet. Pull this line in toward your spine by contracting your stomach muscles. The sensation should feel almost as though you are zipping up a tight pair of jeans.
Step 3
Breathe using your rib cage and chest while holding your stomach muscles in toward your backbone. Think "tummy tight on the inhalation, tighter on the exhalation." Contracting your abdominal muscles in this way is referred to as "engaging your Pilates Powerhouse."
Step 4
Practice maintaining your Pilates Powerhouse contraction throughout all of your Pilates mat exercises. In addition, you can practice the Powerhouse contraction throughout the day for additional waist-cinching benefits; zip across and up while waiting in line, driving in your car or doing the dishes, for example.
Pilates Mat Exercises
Step 1
Perform the "Hundred." Lie on your back on the mat and hug your knees in toward your chest. Straighten your legs and lower them toward the floor to about a 45-degree angle. Lift your head, neck and shoulders off the ground, and extend your arms forward with your palms down parallel to the ground. Keep your upper body curled off the floor as you gently pulse your arms up and down about 2 inches for 100 reps.
Step 2
Perform the "Criss Cross." Lying on your back on the mat, lift your head, neck and shoulders off the ground as you hug your knees in toward your chest. Place your hands behind your head for support and keep a fist-width distance between your chin and your chest. Twist to the right and exhale as you pull your left knee in, extending your right leg straight out at about a 45-degree angle. Inhale as you return to the start and repeat the movement on the other side. Repeat the Criss Cross 12 times on each side.
Step 3
Perform "Single Leg Circles." Lie on your back on the mat with one leg straight up in the air and the other leg resting fully extended on the floor. Your arms should rest comfortably down on the floor by your sides. Imagine that your raised leg is a giant marker and use it to "draw" circles about the size of a soccer ball on the ceiling. Focus on keeping the rest of your body still as your leg moves. Draw 12 circles in one direction; then change directions. Repeat using the other leg.
Tips and Warnings
- For maximum results, perform this Pilates sequence at least every other day. Be sure to include at least 30 minutes of cardiovascular activity in your belly-fat-burning program on most, if not all, days of the week. Follow a health-promoting nutrition program, emphasizing fresh fruits and vegetables, whole grains and lean sources of protein.
- Before beginning or changing your fitness or nutrition programs, consult with your doctor.
Things You'll Need
- Exercise mat
- Comfortable clothing
References
- "The American College of Sports Medicine's Guidelines for Exercise Testing and Prescription"; ACSM; 2006.
- "Pilates and Yoga"; Smith, Kelly and Monks; 2006
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