Versatility in body movement and exercise is important to challenging and changing your body. Pilates offers plenty of benefits to your body, no matter what your fitness level. Pilates foundational movements are always good to know, so here are some ab-strengthening moves to add to your roster of movements you should definitely know. You’ll improve your core, posture, and focus on your body alignment.
Ab-strengthening
One of the best things you can do for your overall health is to strengthen your midsection. A healthy core—which includes your abs, obliques, and lower back muscles—allows you to maintain proper posture and exercise style, keeps your spine straight and secure, and allows you to move in a more regulated and productive manner. There are several ways to work this area, but incorporating Pilates moves into your routine is a perfect way to engage your core muscles in a novel way—after all, who doesn’t eventually get tired of planks?
Pilates is a mind-body workout in which each exercise targets the core muscles. During a Pilates session, your core is still engaged, whether you’re doing a core-focused move or something that targets other muscle groups. And the exercise technique strengthens all of the core muscles. It engages a wide variety of muscles in the abdominals, from the deep internal transverse abdominis to the rectus abdominis on top, to achieve true ab-strengthening.
To help you enjoy the core-strengthening benefits of Pilates, we’ve compiled a list of the best midsection-focused movements. They’re all classic mat Pilates exercises, so they’ll be familiar to Pilates fans, and they’ll be simple to pick up for newcomers. Another advantage is that none of these moves need any special equipment, so you can do them almost anywhere.
Select a couple of the exercises to do as a warm-up before a strenuous workout. Then, as a way to keep targeting and working your heart, incorporate the rest of the exercises into your workout. You can also choose a few that you like and repeat them a few times to create a standalone core routine. If you’re new to these moves, start with 30 seconds and work your way up to a minute.
The following are the steps to performing the moves:
Legs in a Circle
Place your arms by your sides, palms down, and lie faceup.
Place your left foot flat on the floor and bend your left knee. Lift your right leg to the point that it is perpendicular to the floor.
Return to your starting spot by circling your right leg out to the side and down toward the deck. Make the circle as large as possible while holding your lower back on the ground.
Reverse the circle’s direction.
Complete all reps on one leg before switching to the other.
The Hundredth
Lie down on your back.
Raise both legs to the ceiling and then drop them halfway to form an angle.
Curl your head up and stretch your arms long and palms down alongside your neck.
Inhale for 5 counts and exhale for 5 counts as you pump your arms up and down.
Keep the place for 10 seconds and repeat the breathing pattern.
Swimming
There is nothing more refreshing than taking a dip in the pool for a nice swim! However, this move doesn’t require that you get wet. All you need is your mat and a soft service on dry land. If you’re an avid swimmer this exercise may look easy, but don’t let this belly pose fool you. It’s a full-body workout.
Swimming is a back extension exercise that is great for your buns, lower back and ab-strengthening. Lie on your stomach with your arms stretched in front of you and your legs straight and together. Lengthen your lower back and pull your belly button off the mat. Float your arms, legs and head off the floor and keep your eyes toward the mat. Start a swimming motion by raising your left arm and right leg, then switching to the other side, while maintaining a stable stomach the entire time. Move the arms and legs rapidly while practicing your breath pattern.
Stretch a single leg
Lie down on your back.
Curl your head up off the floor and bring both knees in toward your face. Put your hands on your shins.
Alternate sides thus extending one leg at a time.
Throughout, keep your lower back on the floor and your heart engaged.
Criss-Cross
Lie facedown with both knees pressed against your stomach.
Keep your elbows open and your hands on the back of your head. Raise your brows.
When you stretch your left leg, bring your left shoulder toward your right knee. Then, when you stretch your right leg, bring your right shoulder toward your left knee.
Alternate sides as needed.
Stretch both legs at the same time
Bring both knees in toward your chest when lying faceup. Place your hands on your knees and curl your head up.
Reach your arms overhead as you extend your legs out in front of you. Try to straighten your legs as much as possible while holding your lower back on the floor.
Bring your knees in toward your chest as you circle your arms out and around back to your knees.
Ab-strengthening scissor kick.
Lift your right leg to the point that it is perpendicular to the floor. Curl your head up and place your hands behind your right leg, pulling it in toward your chest. Lift your left leg a few inches off the floor.
Switch legs, bringing your left leg closer to you while allowing your right leg to float above the ground.
Continue to alternate your legs.
The Teaser
Holding a “V” pose with your body may look easy, but it is definitely a core challenge. This exercise is all about balance, spinal mobility, core engagement and flexibility. This pose takes a lot of ab-strengthening, so make sure you align yourself properly to work the right muscles.
To do the move correctly, lie on your back with your legs long and your arms by your side. Raise your arms up to the ceiling while inhaling. Exhale to drop your shoulder blades down on the back. While raising your legs up straight off the mat, inhale, and reach your arms toward your toes while your chest is up to the sky. Hold the pose. Exhale and lower your body with controlled movement back to the starting position. Repeat the exercise to practice and get it right.
Pick your feet off the mat and bend your knees over your hips.
Lift your head and shoulders off the mat by extending your legs and reaching your arms toward your knees. With your torso and legs, try to form a V shape.
Hold for five breaths before rolling onto your back and bending your knees once more.
The Pendulum
Face up with your arms outstretched to the sides. Pick your feet off the mat and bend your knees over your hips.
Allow both knees to fall to the right while holding your lower back flat on the ground.
Return to the starting point, then repeat the process on the opposite side.
Leg Lift Plank
Begin in a high plank position with your hands under your shoulders.
Lift one leg off the floor as far as you can without going over shoulder height on alternate days.
To stop rocking your hips, keep your core, buttocks, and quads engaged.
Start in a high plank position with your hands directly under your shoulders.
Rock your whole body forward a few inches to your knees, then backward to your feet.
Throughout the workout, keep your core, buttocks, and quads engagedfor maximum ab-strengthening.
Slow Motion Climber of the Mountains
Begin in a high plank position with your hands under your shoulders.
At a time, bring one knee in toward your chest.
To stop rocking your hips, keep your core, buttocks, and quads engaged.
Starting in a side plank with your right hand directly underneath your right shoulder and your left foot stacked on top of the right, perform a hip dip.
Pick your hips back up after dipping them to the ground.
Until flipping to the left side, repeat 10 times.
A final word from Kim…
Ab-strengthening is the foundation of overall body strength. As always, stay hydrated with your VitaJuwal bottle and have a positive attitude when coming to your mat. Your Pilates journey is a victorious one!
