If you want toned, sculpted abs, Pilates can help you get there. Although a complete Pilates program (such as XB Pilates) works All Your body, your belly belt demands special attention.
So we reached out to Andrea Rogers, XB Pilates instructor and creator of Xtend Barre, to find out what her favorite Pilates moves are for Abs.
So here are nine Pilates Abs exercises that Andrea loved and you will find many Pilates workouts including XB Pilates.
Follow the step-by-step instructions on how to perform them, so that you really get the most out of each step. Try a few (or all) and your abs will burn!
“Xtend Barre is based on the principles of Pilates and dance, so our focus is first on proper alignment and consideration of origin,” explains Andrea. “Our Pilates-based abbey exercise series will sculpt all points of the abdominal wall, helping you tone and tone your core.”
If you are ready to try a complete Pilates workout, try XB Pilates.
You can choose between a 21, 30 or 60 day schedule depending on your goals and fitness level.
1. Single leg circles
- Lie on your back, legs extended in front of you, arms outstretched to the side, palms flat on the floor. Attach the belly belt by pressing the lumbar region to the ground. You need to maintain this back position for the duration of the exercise.
- Extend one leg vertically, pointing towards the patty ceiling.
- From there, move your raised elbow in a circle counterclockwise, as if circling with your feet in the air. Repeat the same number by tracing the circles clockwise. Keep the abdominal belt engaged so that your back is flat on the ground.
- Rest the feet on the ground and repeat the exercise with the other foot.
2. Pilates St.
- Start lying in a supine position (on your back) on the mat. The legs must be in the position of the table, namely: thighs vertical, knees bent and shins horizontal.
- Engage your abs and lift your shoulders, wrap your spine and lift your head off the mat. Keep your lower back flat on the ground without arching your back. If you can, extend your legs completely so that your feet point 45 degrees toward the ceiling.
- Inhale and slide the arms to the side, lift them off the mat and make sure the fingers, hands and arms are straight. Take one, two, three, four, five breaths with the first five hand push-ups, then release one, two, three, four, five breaths with five more arm push-ups. After finishing ten, go to the next set immediately.
- Repeat ten times to reach that magic number: 100.
- In the tenth set, inhale, increase the bend and extend the arms above the buttocks. Maintain this position. Then exhale and exhale, returning to your original position. In other words, don’t disappoint yourself.
3. Single leg extended
- Lie on your back and bring your knees to your chest. Engage your abs to lift your head, neck and shoulders off the mat, while pressing the lower part of your back to the ground. Wrap your hands lightly around the shins.
- Inhale and extend the right leg so that it is a few inches away from the floor. Keep your lower back flat on the ground. If this happens, do not lower your legs. The hand can lightly touch the left shin.
- Exhale and change legs, with the right leg bent and the left leg extended so that it is a few inches away from the floor. The hand can lightly touch the right shin.
- Continue phasing until all reps are complete.
4. Stretch both legs
- Lie on your back and bring your knees to your chest. Engage your abs to lift your head, neck and shoulders off the mat, while pressing the lower part of your back to the ground. Wrap your hands lightly around the ankles.
- Breathe in and out with both arms above your head as you stretch your legs a few centimeters from the floor. Keep your lower back flat on the ground. If this happens, do not lower your legs so much.
- Exhale as soon as the knees return to the chest and bring the arms around you.
- Repeat until all repetitions are complete.
5. Straight leg kick (scissor kick)
- Lie on your back with your legs straight and your arms with your body.
- Add your core and press down on your head, shoulders and floor as you lift both legs about 30 cm above the floor.
- Keep both legs straight when you move one at a time towards the ceiling at the speed of a kick.
- Repeat an equal number with each leg.
6. Raise low (raise two legs)
- Lie on your back and extend your legs towards the ceiling, pointing toes and heels together. Place your hands behind your head and keep your elbows apart. Engage your abs by pressing the bottom of your back to the floor. Raise your chest to lift your shoulders off the floor.
- Breathe in a controlled manner and lower the legs. Lower the legs as much as possible without lifting the lower back off the floor or swelling the abdomen.
- Once you reach your limit, exhale and return your legs to the starting position in a controlled manner. Repeat for each repetition of the series.
- During the whole movement, keep your elbows apart and keep your lower back flat on the ground. Avoid twisting your neck; The curve of the upper body should come more from the abs than the head tilts forward.
7. Chris Cross
- Lie on your back with your knees bent 90 degrees (shin parallel to the floor). Gently place the tip of the finger behind the head, pointing the elbow outwards. Attach the belly belt, keep the lower back flat on the ground and lift the shoulder blades off the ground.
- Exhale as you rotate your upper body to the right, straighten your left leg and bring your left elbow to your right knee.
- Go back to the center while breathing.
- Exhale again, keeping the right leg extended and the right elbow close to the left knee, turning the upper body to the left.
- Continue phasing until all reps are complete.
- Lie on your lower back on your back and flatten your lower back on the floor. Bend the legs so that the legs are flat on the floor, buttocks-width apart.
- Extend one leg and extend it at a 45 degree angle. Extend your arms towards the ceiling.
- When you lift your torso, extend your hands towards your toes, creating a “V” shape with your body.
- 5 Hold this position for the inhale, then return slowly as you exhale.
- Perform all reps on one side, then switch legs to repeat the same number on each side.
9. Tick tock
- Lie on your back and support yourself with your arms, elbows under your shoulders, palms flat on the floor.
- Extend the legs at 45 degrees. While maintaining the compressed abdominal belt, slowly rock over the right buttocks, lowering the legs slightly to the right. Keep your shoulders straight, facing forward.
- Go back to the center, then repeat on the left.
- Perform the parties in phases, performing the same number of rips on each side.