4 Pilates Exercises for Abs

 

 

 

When it comes to showing off hard work and dedication in the gym, there are three places in your body where people go “WOW!” and those are your biceps, butt, and abs. Among those three, the abs are most definitely the toughest to get, but with enough dedication, you should be able to get the six-pack you deserve! To help you with that, today’s article will focus solely on pilates exercises to get those dreamy abs.

Fit Engine’s 4 Pilates Exercises for Abs

1. Criss-Cross

  1. Begin by interlacing the fingers and positioning your hands behind your head. Flatten your back onto the mat and raise each of your legs to tabletop. Breathe in to prepare and curl up into a chest lift position to start the workout.
  2. Breathe out to twist the upper torso towards the left, turning the right elbow towards the left knee and permit the right leg to straighten.
  3. Breathe in again to bring your legs back to tabletop and the torso through center to our chest lift. Breathe out to twist to the other side.
  4. Try to connect one armpit to the opposite hipbone as you twist. Prevent losing the height of your chest lift as you pass through center. To make this exercise more challenging, keep the legs straight instead of having one bent. Perform the movement with scissor legs, making sure you’re pointing the toes and not bending through the knee.
  5. Perform 8 to 10 times each side, alternating.

2. Chest Lift

  1. Interlace your fingers and put hands behind your head. Flatten the back onto the mat and raise the legs one at a time to tabletop. Keep the legs bent with the feet flat on the floor when you’re just starting out. Breathe in deep to prepare and as you breathe out, start to curl up with the head, neck and shoulders.
  2. You will feel the waist cave in as you curl up, but avoid forcing the abdominals out. Your knees should stay directly above the hips. Breathe in at the top and breathe out to slowly relax the upper torso down to the start position.
  3. Repeat 8 to 10 times.

3. Toe Taps

  1. Begin by lying on your back, both legs bent up and feet flat on the floor. Flatten the lower back onto the mat by pulling the pubic bone towards the belly button. Notice how the lower abs engage.
  2. Raise the legs one at a time to tabletop. Have the knees stacked directly over the hips with the shins parallel to the ceiling. Breathe in as you get ready and, as you breathe out, start to tap one toe towards the floor, moving from the thigh. Breathe in to raise the leg back to starting position.
  3. Switch one leg to the other, ensuring the legs are back on tabletop before alternating back. Don’t arch from the back by keeping the waist tightly squeezed in and only go as far as you feel comfortable.
  4. To make this exercise challenging, reach the arms up to the ceiling to decrease support and tap the toe farther away.
  5. Perform 10 to 12 on each side.

4. Roll Up

  1. Lie down face up with both  arms overhead, palms facing ceiling. Stretch legs with heels together and toes turned out. Breathe out as you lift your arms over your chest.
  2. Draw your abdominals in, and roll up to seated position.
  3. Proceed until you’re bent over your legs, stretching your hands forward. Breathe in and exhale as you return to starting position.
  4. Perform 5 times for three sets

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