Getting Pilates abs is easy. You have to stick to the workout and stay consistent until you start feeling those hard rock pillow on your stomach. The muscles on your stomach have the role of stabilizers that enable you to do any movement without falling down and without pain.
The muscles responsible for that are not only the muscles on your stomach. That includes the complex system of forces that ranges in your midsection, back and front. The abs, rectus abdominis are considered to be the external and inner obliques in the side area. There’s also the deepest part of the ab muscles called transverse abdominal. The powers that stretch from the top of the spine down to your hips are called the erector spinae. The diaphragm, which is the muscle that helps you breathe, is also a member of this complex system of powers and the pelvic floor. The pelvic area and the diaphragm work together with the rest of the ab muscles, which builds the core.
These muscles are also responsible for protecting your spine, aligning your pelvis, control your balance, and maintain your posture.
There are tons of ways of getting your abs ready for the beach, and pilates can be a great exercise to do just that. The Pilates abs are waiting for you!
Pilates exercises are also great for building strength in your ankles, shoulders, hips, and knees.
You won’t even need a lot of equipment for getting pilates abs, and you need some motivation and hustling power!
Exercises for Building Pilates Abs
Start by lying down flat. Squeeze your legs together and elongate your arms by the sides.
Lift your head and look to your toes. Then, lift both legs slightly off the ground while squeezing your buttocks and scooping your ab muscles.
Put your arms over the thighs, start moving your arms up and down.
Inhale, long and steady, for a set of five up and down movements.
Repeat 2 to 5 sets.
Start in a sitting position, with a straight back and long waist. Keep your arms open to your sides at shoulder height. Then, crack a walnut between the blades.
Your legs should be open more comprehensive than the shoulders, start flexing your feet from the ankles and position your bottom to the mat.
Rotate your trunk to the left while inhaling and round it over your left knee. Your right hand should be pressing against the left foot’s outer edge and lift your back arm.
Slide your right hand along the outer foot while exhaling in 3 sawing motions. Keep going by drawing back in your right hip to form a diagonal opposition for the obliques.
Return to the starting point while inhaling. Twist right and repeat. Do three sets.
Hold both knees with both arms to the chest while lifting your head forward and hold your elbows wide.
Inhale while reaching your legs forward and holding backward, stretch and squeeze your abs in deep to support the spine.
Slowly exhale as you go back to the hug position by using your knees’ power into the chest and belly to expel more.
Do six reps.
- Hold your hands layered while lying on your back, palm over palm behind your head. Keep your head lifted with knees bent into the chest.
- Twist your torso while inhaling slowly. Twist to the left until the right elbow touches the left knee while holding your right leg straight forward and hold it slightly above the ground.
- Start twisting to the right while exhaling and connecting your left elbow to the right knee and extending the left leg.
- Switch sides. Do 6 reps.
- Start by lying flat the back withholding your arms to the sides.
- Hold your legs together tightly from the back of the inner thighs.
- Slowly inhale while you lift your legs over the head while rolling back. Hold until you are balanced in the middle of the shoulders and the back of the arms.
- Point your toes and exhale with control as you roll back down your spine, leaning your body slightly to the right.
- Exhale while rolling back down the spine, lean your body to the right. When the right glute touches the mat, do circular motions to the left while inhaling slowly.
- Roll to the left side while squeezing your abs and lifting your butt.
- Reverse the direction of circular motions. Do 3 reps.
Single-Leg Circles I
- Go down on your back flat with legs squeezed and elongated withholding your arms by your side.
- Hold and stretch your leg up to the ceiling as straight as you can.
- Do circular motions in the air with your leg, starting over your body and moving down to the ankle. Go out, around, and go back up.
- Do control movements. Go over five circles in each direction. Switch legs.
- Hold your arms over your head while lying on your back. Hold the biceps by your ears with lower legs in contrast to the fingertips. Maintain your back flat and legs squeezed together.
- Hold your abs scooped while your legs are wrapping the back of the upper inner thighs.
- Bring your arms forward with shoulder-width apart. Inhale and begin moving your legs in the air.
- While holding your arms parallel to the thighs, start rolling upwards to your feet. Don’t allow your pelvis to go forward.
- As you go down, exhale while replacing each vertebra an inch behind where it was taken off.
- Repeat three times.
- Start by lying on your stomach with your forehead down. Hold the pubis anchored to the mat with the inner thighs held tightly together.
- Hold your arms stretched forward with the palms down. Keep your feet pointed. Hold your arms, legs, head, and chest up one count.
- Inhale and exhale while you switch right arm and left leg and vice versa. Avoid touching them down to the mat.
- Swim, as you count slowly from one to 10, lift higher and reach longer with each progressive counting.
- Go back on your heels for a reverse stretch in your lower back.
- Start by sitting down on one hip with one hand propped up. Hold your legs nearly bent but extended to the side. Stack one ankle over the other.
- Your palm of the top hand should be pressure onto the other thigh.
- Inhale while you lift the hip away from the ground. Reach your arm overhead, thus creating a high arc in the torso.
- Move the hand from overhead back to the outer thigh. Turn the chine to your outer shoulder.
- Exhale slowly as you lower the side of your calf to the mat. Lower the side of the calf to the ground while exhaling slowly.
- Remember to inhale slowly as you return to your high arc.
- Do three sets.
Since the abs are one of the most difficult muscles to target, you will need to do these exercises with intensity and shouldn’t expect results right away. Only hard work and dedication will get you results and pilates abs!