Tap to Read ➤

Pilates Exercises for Abs

Bhakti Satalkar
If you want to strengthen your core, then you should consider doing Pilates exercises for the same. It will also help you achieve a flat stomach. Read on to know about the exercises.
Pilates is a form of exercise, which was designed by Joseph Pilates in the 20th century. Today, the practice of Pilates has spread throughout the world. The name given to this form of exercise, originally by Joseph Pilates, was Contrology, as according to him, it is the mind that exercises control over the muscles.
Out of the many, some important benefits of Pilates are, increased strength, flexibility, and better control over the body. Pilates emphasizes controlled use of the core muscle, which helps in developing a stronger core.
It can be said that Pilates is based on six principles of, concentration, control, centering, efficiency of movement, precision, and breathing.
The primary focus of these exercises is to strengthen the abs and buttocks and at the same time, improve flexibility, posture, etc. These exercises work not only as abdominal exercises, but they also help to make your body lean.

Roll Ups

This exercise is dedicated to lower abs and to begin with it, you have to lie on your back. Extend your legs straight and stretch your hands above the head. Keeping your legs where they are, breathe out and lift your hands and shoulders off the floor.
While you are doing this, ensure to activate your core muscles. Hold the position for a few seconds and slowly, come back to the starting position. Repeat the exercise 8 to 10 times.

Alternate Leg Stretch

To do this exercise, lie on your back on the yoga mat. Extend both legs ensuring that the knees are not bent. Then, lift the legs off the floor and let the left leg hover 6 to 8 inches off the floor. Lift the right leg towards the sky and pulse twice. Slowly, bring the right leg towards the floor, as you lift the left leg towards the sky.
Do not touch the right leg to the floor and repeat the same. Do this exercise 8 to 10 times on both the legs.

Boat Pose

This is one of the simplest exercises beginners can perform during their Pilates workout. To do it, lie on your back. Extend your legs out and hands over your head. Simultaneously, lift both your hands and legs off the floor. Hold this position for a couple of seconds before you release and repeat the exercise a few times.

Leg Circles

This is a reformer exercise, but it can also be done without the reformer. To do this exercise, lie on your back such that both your legs are extended straight. Lift the right leg off the floor and point the toes outwards.
Activate the ab muscles and make 8 to 10 clockwise and anti-clockwise circles with your right leg. When you are making the circles, do not move your torso or hips. Switch legs and repeat the exercise.

Plank Pose

You can easily include plank pose in your regular gym workout. Lie on your chest on the mat. Place your hands next to the shoulders. Slowly, pull your body up, contract the abdominal muscles, and ensure that your entire body is in a straight line. Hold the position for a few seconds and repeat the same exercise 5 to 7 times.