Options For A Pilates Abs Workout
The great thing about going through a Pilates abs workout is that most target not just the abdominal muscles but also other muscle groups throughout the body. Because of this, you end up getting a whole body fitness regimen that will enhance appearance but better yet, improve overall health. We wanted to provide you with some of our favorite choices for a Pilates abs workout, those that have been proven to make a significant improvement in your overall strength and health.
We want to provide a Pilates workout that focuses on the abductor muscle, which consists of four muscles found in the buttocks and sides. However, when the exercise is done correctly, it also has great impact on the abdomen. This exercise can be done in multiple ways with each starting from the same position.
For this, lie on the floor on one side, keeping one arm extended fully and with the palm facing downward. Depending on the exact exercise, you might keep the other arm flexed and palm facing upwards while at the bellybutton level or have both arms extended with palms facing down. Next, have your head resting on the extended arm and stretch out each leg so it aligns with the head.
Now, to use the abductor exercise for your workout, you would need to lift your torso, keeping the arms stretched and the bellybutton connected so it moves closer to your legs. You want to hold this position for about five seconds, return to the starting position and repeat for 15 repetitions. Remember to get up with the feet supported and then double the legs, followed by stretching them out.
The next Pilates abs workout we will discuss involves stretching of the back but again, it also benefits the abdominal muscles. For this, you want to use the same initial position mentioned above for the abductor muscles, stretching the neck, dorsal muscles, and back while also maintaining tight stomach muscles. Even the arms would be stretched and then passed through the hollow space so your head and shoulder are ultimately supported. In addition to building stronger muscles, this workout is also relaxing.
Here is another great Pilates workout which works on tightening the stomach but also decreasing the waist. It is a similar version to the standard crunch gym teachers have been trying to get you to do since the seventh grade. You would start by lying down on your back and setting your feet firmly on the floor. Working alone or with a friend, you need to place your hands behind the head. However, be sure not to pull on your neck, this can cause serious injury. Now, lift the torso, keeping the hands in place, knees bent, and body at a 45-degree angle. Hold the position for five seconds and return to the starting position.
Remember, when you first start doing a Pilates abs workout, you should only do 40 to 50 repetitions in a day. As you become stronger and your endurance builds, you could then incorporate more exercises and increase both repetitions and sets. Make sure you breathe normally while doing these exercises, and that movements are slow and calculated for the best results.
