Step Twenty-One: Pilates For Abs
Pilates for Abs
Pilates are exercises that are all about core strength. Core strength has tremendous benefits that go beyond abdominals, but the flat abdominal results help make Pilates very popular. The secret to getting flat abs is to do the exercises correctly. This means the abs must be pulled in and cannot pooch forward or bunch up. This means the outermost abdominal muscle, rectus abdominis, is getting shorter and bunching up. This makes the muscle stronger but means that the core strength and balanced development may not make for a flat stomach. The flat abs comes from a deep scoop of the abdominals that is balanced by length and breadth of the spine. There are many abdominal Pilates that can be done, but these are just a few of the exercises that have been proven very effective to revealing washboard abs.
One popular Pilates exercise called “the hundred”. This is a classic move and is a good way to start any Pilate’s workout. Start by lying on your back on the mat, which hands at your sides. Breathe in through the nose and out through the mouth a few times. Bring the legs up to a forty-five degree angle. Peel your head and neck off the mat and raise it to a comfortable level and make sure to engage the abdominal muscles. Look at your abdomen to be sure they are engaged. Breathing in, press your hands in a downward motion for five beats, then breathe out for five more beats. Remember to stay relaxed and breathe through the nose and out through the mouth – do this about ten times to achieve the best results.
The roll up is excellent for core strength. Start this exercise by lying on your back, breathing in through the nose. Your hands should be at your sides. Float your hands up over your head, breathe in, and peel yourself up to a sitting position for four counts. Breathe through your mouth. Continue to stretch out towards your feet and breathe in again. Slowly start to roll back down, picturing that your laying one vertebra of your spine at a time over eight counts until they are starting position. Do this five to six times per workout.
A third very popular Pilates Ab exercise is “rolling like a ball”. This challenges the core and massages your back at the same time. Start by balancing on your tailbone and hugging your knees. Look into your abdominals and breathing. Take a deep breath in, roll back on your spine, continuing to look at your belly. Roll back into starting position and maintain the same pose – repeat this exercise five times.
Pilates for Abs is a great addition to your exercise routine. Couple this with your cardiovascular routine and any strength training you may do and you will have wonderful flat abs in no time at all. Pilates are will make you way more limber and improve your balance while also slimming you down safely and effectively. Try this out for a while, you will fill fit and stretched at the end of your daily routine.