Strengthen Your Abs With

A Pilates Abs Workout

So you’re motivated and ready to hit the gym. And you’d like to know what to do.

You already know how to do sit-ups and crunches. But they’re not the most effective exercises out there.

One of the best things you can do is a Pilates abs workout.

Here’s why:

Pilates ab exercises target muscles regular crunches and sit-ups don’t. They help work your core stabilizing muscles. Plus, they lengthen the muscles, giving you that lean, toned look.

By strengthening the core muscles, your overall ab strength and functionality will improve. You’ll also improve your posture, which is very important in preventing injury.

So if a Pilates abs workout is so great, what exercises should you do?

Click here to flatten your abs with the best guide on the net.

Here are five to get you started:

Pilates ab exercise #1: The Hundred 

Start flat on your back. Keep your palms face down and extend the arms along the length of your torso.

Straighten out the legs. Now lift them to about a 45 degree angle, so your body looks like a wide reverse “L” from the side. Now using your abdominals, lift your head and chest up, so that only your shoulder blades are touching the ground.

Lift your arms a few inches from the ground. You’re now in the proper starting position for the hundred.

To do the exercise…

With your arms off the ground and extended, start making a pumping motion with them. Quick bursts of up and down movements. Pump five times while breathing in short spurts through the nose. Then exhale in short bursts through the mouth while pumping the arms five times.

This is one rep. Repeat ten more times.

Pilates ab exercise #2: Rolling Like a Ball 

Sit down. Bring your knees to your chest and grab your ankles with your hands. Finish the starting position by bringing the head towards the knees.

Now lift your feet off the mat and balance yourself on your tailbone. Inhale. As you inhale, tighten your lower abdominals and roll back slowly. Stop when your shoulders make contact with the mat. Don’t roll onto your neck.

Then exhale. As you exhale, use your abdominals to slowly roll back into the starting position.

Repeat 5 times.

Pilates ab exercise #3: The Roll-Up

Lie down on your back. Bring your arms over your head and straight back, pointing palms up towards the wall behind you. Keep your legs straight, and touching the floor the entire time.

“Lock” your shoulder blades, so that your shoulders are as far away from your neck as possible.

Inhale. As you inhale, start rolling forward using your abdominal muscles. As you do this, you’ll raise your arms over your chest.  Exhale and keep rolling up until you’re sitting with your arms stretching out to your toes. Try to go beyond the toes if possible with your fingers.

Inhale again, and roll back down to the starting position. Exhale and continue rolling down until the arms are stretched out behind you. Make sure to keep the neck and shoulders relaxed. Let your abdominals and breath do the work.

Repeat five times.  

Pilates ab exercise #4: Criss Crosses 

This is a tough one when done right.

Lie on your back. Bend the knees and lift the feet off the ground. Bring your knees somewhat close to your chest.

Now place both hands behind your head.  Inhale. Then exhale. As you exhale, bring your left elbow towards your right knee. As your right knew comes towards your left elbow, straighten out the left leg completely.

Now bring the left leg in towards the chest as your right elbow goes towards the left knee. As you do this, the right leg straightens out completely. Go slow with this movement. The goal is to really make the abs work. Try not to use momentum.

Repeat 10 times.

Pilates ab exercise #5: The Teaser

Start on your back. Keep the legs straight. Lift the legs, while keeping them straight up to about a 45 degree angle. 

Now stretch your arms up towards the ceiling. Using your abs, try to lift your shoulder blade off the ground as you try to touch your toes. Go back to the starting position. Repeat 3 times.

Repeat these five exercises as part of a complete Pilates abs workout. Pretty soon, you’ll see, and feel, the difference!

To a happier, healthier you!

Franky D.

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