5 Pilates Exercises for Lower Abs You can do anywhere

L.Ayers are great for all kinds of places — they can help your garden grow better, keep you warm in unpredictable weather (hello, spring) and protect your skin from sun damage. Layering in another place is especially useful? A Pilates workout where it can help you focus on specific muscle groups for a longer period of time so that you can build muscle endurance while getting stronger.

For his workout, Kirsten King, founder of Fluidform Pilates, says he focuses on integrating isometric holds (breaking muscles in the hardest part of the movement) and isotonic holds (requiring muscle stretching and contraction while maintaining the same amount of tension). As a layering strategy to support and challenge your body while your muscles get tired. “I focus on your slow twisting, muscle stabilization, which supports your joints, stability, balance and posture,” King explains. “I work these muscles into slow, controlled movements.”

Not only is this a smart way to build strength, it allows you to deal with the imbalances in the body that can occur when some muscles are strong and compensates for the weak. As a result, you will reduce your risk of injury due to a system that is not working optimally. “This strength and stability will support not only your fitness, but your daily performance,” King said. “You will feel less pain and imbalance, improve your flexibility and start moving more efficiently.”

Sticking to small, controlled movements that take place slowly Also This means you can get a really tough workout without breaking a sweat. Can’t believe it? Try these five Pilates exercises for the lower abs below to see for yourself.

For them to be effective, however, King notes that you need to maintain a neutral spine, which means you don’t want to pull your tailbone down or flatten your back on the floor. Instead, you want your spine to retain its normal slight curvature: Imagine having a blueberry under your back when you lie down and try not to wrinkle it.

5 Pilates Exercises for Less Abs

The position of the prayer above the ball

  1. Start lying on your back with a soft Pilates ball (or a small pillow folded in half) between your shoulder blades. Bend your legs so that the soles of your feet are together and your knees are wide (like the posture of a lying butterfly). Bring your hands behind your head to support your neck and interlace your fingers or keep them long at your side. Keep your pelvis neutral.
  2. Inhale here, and as you exhale, gently lift your face and chest toward the ceiling, feeling your body weight coming up and out of the ball.
  3. Maintaining the neutral, inhale and exhale, placing the back and top of the ball.
  4. Repeat this 10 times, holding your legs together the whole time.

Single leg lift

  1. Lie on your back and on your ball (between your shoulder blades) with one foot straight so that your toes are back towards you. Bend your other leg, feet flat on the floor.
  2. Inhale, and exhale, maintaining a neutral pelvis as you lift your face and chest toward the ceiling. Inhale upwards and lie on the back of the ball.
  3. Repeat this movement, and this time float your long legs upwards, extending your chest, keeping your knees in line with one of your curved legs. Inhale, and while exhaling, lower your legs while lying on the ball. Make sure you keep your long legs as high as you can while maintaining a neutral pelvis.
  4. Repeat this 10 times before switching legs.

Book lift

  1. Lie on your back and on the ball (still in your shoulder blades), this time with both bent legs and both legs flat on the floor.
  2. Breathe in this position and exhale to lift your face and chest up to the ceiling. As you climb up you want to feel your heels pushing down and on the mat and at the same time coming back down towards you. This ensures that you find a deep connection between your hamstrings and your lower abdomen. Maintain that connection through your legs when your chest rises above the ball.
  3. Repeat this 10 times.

Single-legged lifting board

  1. With your wrists under your shoulders, bring your hands and knees to a quadrilateral position, pressing your 10 fingers down and on the mat. Then stretch each leg in a plank position so that your pelvis is aligned with your shoulder.
  2. Inhale, and while exhaling, lift one of your legs up to align with your pelvis.
  3. Inhale upwards and exhale to bring your feet down to the ground, then repeat on the other side.
  4. Repeat this 10 times.

If your board can use a refresher:

Kneeling

  1. Return to the hands and knees, press 10 fingers on the mat and both knees below your buttocks.
  2. Pull under your toes, inhale and exhale, press with your hands and rotate your knees one inch off the ground. Hold for five seconds, then lower your knees to tap on the floor.
  3. Repeat this 10 times.

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