Pilates is renowned for the amazing results that people achieve when they commit to a strict Pilates regimen. The combination of isometric holds and quick contractions completed in a Pilates movement gives your body a run for its money.
If you are looking to finally gain that 6-pack-abs or strengthen your core like no other workout can then a Pilates Ab Workout is exactly what you need to be incorporating into your workout.
Pilates Ab Workout
With all workouts, you will need to do a five to 10-minute warm-up and a 5 to 10-minute cool down. This warm-up and cool down are not included in this pilates ab workout, but make sure you don't skip it!
To begin a toe tap you will lay on your back with your knees bent. Your feet should be flat on the floor and firmly planted so that they can support your weight.
You will then draw your back to the mat by lowering your pelvis and belly button toward the floor. This engages the core muscles and helps protect your lower spine. With all Pilates movements engagement of the deep core muscles is important.
Begin to lift your legs while maintaining your core stability. You will want your knees to be directly above your hips and your shins in line with the ceiling. This is known as the table top position. To maintain core stability you may need to move one leg at a time to get into table top position.
Toe taps are completed by exhaling as you lower one leg to the floor and tap the toe to the floor. You inhale as you raise the leg back to the top position. Remember to always maintain an active and engaged core, with no space between your lower back and the mat!
If you start to loose control of your core stability before your toe reaches the floor, stop there and return to the starting point. Remember a stable core will be tight and tucked, almost like you are wearing a belt.
Complete 15 taps each side.
Single Leg Stretch
To start the single leg stretch, you will need to lie face up on your mat. Lift your head and shoulders off of your mat and pull your right knee into your chest. This should force you to engage your core muscles.
Keep your toes pointed and put a hand on each side of your right shin. Once everything is stable and your core is fully engaged you will elevate your left leg 45 degrees off of the mat.
Exhale to switch legs bringing your left knee to your chest and extending your right leg. Repeat this movement 20 times.
Double Leg Stretch
To start the double leg stretch pilates ab workout, you will need to lie face up on your mat. Lift your head and shoulders off of your mat and pull your heels together and bring your knees up to a table top position.
Extend your arms to either side of your legs with your palms facing each other and take a deep breath in. As you exhale you will bring your arms over your head so that your palms are facing your legs. At the same time, you will extend both legs out in front of you. Inhale and return to the starting position.
You can do this for up to 25 reps or until you can no longer maintain a strong and engaged core. The engagement of your core muscles throughout the entire sequence of movements is why these Pilates ab workouts lead to such great abs.
One Leg Teaser
The final move in this Pilates ab workout is the One Leg Teaser. For this
For this movement, you will lie on your mat face up. Bend your knees and plant your feet firmly on the floor so that they can support your weight. Extend your arms to the ceiling with your palms facing in. This is the starting position.
Inhale and engage your core muscles, extend your left leg as you slowly roll up, one vertebra at a time, reaching toward your left ankle. Exhale and roll down, reaching back to the ceiling and returning to the starting position. Repeat on the opposite side.
Repeat 20-25 times.
Don't forget to cool down and stretch! It can be one of the most rewarding parts of your workout!
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