Best Pilates Exercises For Core Strength And Flat Abs
The great benefit of Pilates core exercises is that it not only leaves you stable
, strong and lean but it corrects and protects your postural alignment. The secret to getting amazing abs and a strong core is to do the exercises correctly. This means that your abs must be pulled in and not bunched up. Flat abs are derived from the scoop of the abs, perfectly balanced by breath and the length of the spine.
The Hundred
The Hundred is one of the most popular Pilates core exercises. It requires you to coordinate your breath with movement while being graceful and strong at the same time.
While lying on your back, bend your knees so that the floor and your shins are parallel. For now, you can place your hands directly behind your knees.
Inhale
While you are exhaling, bring down your chin and gently curl the upper part of your spine off the floor. You should be gazing down into your scoop of your abs and your shoulders should remain engaged in your back.
Inhale
While you exhale, activate your abs at the same time and extend your arms and legs toward the wall that is in front of you. Your arms should be extended straight out and only a few inches off of the floor. Your legs should be as low as you can put them without shaking and without pulling your lower spine off the mat.
Next, five short breaths in will be followed by five short breaths out that will go with a controlled pumping up and down of your arms.
After you reach 100, you will keep you spine curved and bring your knees into your chest. Grab onto your knees and gently allow your head and upper spine to roll back down to the floor.
The Roll Up
The Roll Up is extremely well known for being a foundation exercise for Pilates.
While lying flat on your mat, stretch your arms above your head.
Inhale and bring your arms up overhead, tuck your chin and start to curl your body forward.
While exhaling, continue to roll off the floor and deepen that scoop in your abs while reaching your arms forward until they are parallel with your legs.
Inhale and deeply pull in your lower abs to slowly begin to roll down.
Exhale and continue to roll down slowly, one vertebrae at a time.
Single Straight Leg Stretch
The Single Straight Leg is a challenging Pilates core exercises that stretches the backs of your legs and works abdominal endurance.
Lie on the mat with your legs extended up toward the ceiling. Your heels and legs are together.
Pull in your abs and curl the top part of your body off of the mat.
Grab one ankle or right below the knee and stretch the opposite leg to a 45 degree angle.
Inhale and pull the leg toward you and pulse it twice to increase your stretch.
Switch legs
Exhale and then pull the other leg toward you and do the same thing on this side.
Pilates core exercises are the fundamentals that you will perform in your Pilates workouts to build strong muscles and correct postural alignment.
by: Cathie Murakami
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