| Pilates is a great way to strengthen abs without | | | | Until you're lying flat, being careful not to let your |
| doing even a single crunch. It is an exercise that | | | | feet pop up. Now raise your arms on high your chest |
| primarily focuses on strengthening and creating a | | | | and slowly roll your trunk up and forward, tightening |
| better looking stomach and buttocks. it also increases | | | | your stomach, until you're back to the starting |
| your flexibility improves your posture and | | | | position. Crisscrosses -- With your head slightly |
| strengthens the body’s muscles. Pilates and | | | | emboss,bring your knees to your chest and place |
| Yoga are similar they are both mind/body activities. | | | | your hands gently behind your head (don't interlace |
| Their focus is on breathing and posture. However, | | | | your fingers). Inhale and slowly twist to the right, |
| they can't take the place of traditional cardio and | | | | bringing your left elbow to your right knee while |
| strength training exercises. There are several | | | | extending your right leg. Hold this long enough to |
| different pilates abs exercises such as, plank. This is | | | | exhale. Now inhale and return to the starting position. |
| when you are in the push up position and you are | | | | Repeat, bringing your right elbow to your left knee. |
| using your elbows to support your body weight. | | | | The Teaser -- Lie flat on your back with your legs |
| Pilates moves are by far the best abdominal | | | | straight out and arms on the mat, stretched straight |
| exercises. Where crunches work primarily the rectus | | | | up over your head. |
| abdominus (the large "six pack" of muscle in the | | | | Lift your legs up while raising both arms overhead |
| center of the abdomen). | | | | until your fingers are pointing at your toes. Breath |
| Pilates works the deeper abdominal muscles and the | | | | and slowly roll back down, feeling each vertebra |
| stabilizers that help to hold it all in. It has also been | | | | press into the mat, back to the starting position. |
| shown to lengthen the muscles considerably,giving a | | | | Repeat three times. Rolling exercises- Sit up and pull |
| taller, leaner appearance. Many exercises that tone | | | | your ankles in toward your buttocks, wrapping your |
| the abs. There are many more, and Pilates is meant | | | | hands around them. Bring your head toward your |
| to be done in one smooth-flowing sequence. You | | | | knees and lift your feet off the mat so that you're |
| then contract your abs holding this position for 30 to | | | | balancing on your tailbone. Tighten your tummy and |
| 60 seconds and repeat as many times as possible. | | | | slowly roll backward just until your shoulders touch |
| There is also the 100s position, in which you lie flat on | | | | the mat be careful not to roll on your neck. |
| your back with your legs together and straight. Lifting | | | | Immediately roll back up. Strong Pilates body depends |
| your head and shoulders off the ground you pull in | | | | on the powerhouse woven and deep layer of lower |
| your abs. Roll-Up exercises-Sit with your legs straight | | | | back and abdominal muscles. This system of exercise |
| and your arms in front of you Holding your abs in, | | | | allows the person to move elegantly and stand boldly |
| slowly roll all the way down, feeling each vertebra | | | | throughout their life. |
| press into the mat. | | | | |