By now, you’ve probably read about how effective Pilates ab workouts can be for not only strengthening and toning, but also making your body injury-resistant.
pilates exercises (opens in new tab) It’s all the rage at the moment—in large part because it’s a low-impact workout that’s accessible to all and promises to strengthen your entire body. It’s a favorite among celebrities including Halle Berry, Reese Witherspoon, and even Harry Styles (he was spotted reaping the results of Reformer Pilates. (opens in new tab) same month in a London studio).
Why? Well, because the benefits of Pilates (opens in new tab) are far-reaching – according to Pilates coach and founder of London-based studio x pilates (opens in new tab) Amanda Baracho, “It’s unique in that it works your body and mind at the same time, creating a strong mind-body connection.”
Fun facts: Pilates blends six key principles: concentration, control, centering, flow, precision and breathing. “In a Pilates exercise, you carry out precise, controlled and purposeful movements while focusing your mind, which helps you build greater body awareness. The result is a body that has increased strength, mobility, balance, flexibility, There is stability and a mind that is more in tune with your body,” she adds.
So why Pilates ab workouts specifically? Well, doing ab-specific Pilates exercises will not only improve your posture, but increase your strength, flexibility, and muscle tone (not to mention your mental well-being).
A main focus of the workout is your core—as Baracho explains, “Pilates teaches you to efficiently engage your core to protect your back and achieve precise movements with your arms and legs.” Its purpose is to teach you how to use your core in a more efficient, effective, and comprehensive manner. “It boosts strength and often results in a much leaner waist,” continues the expert.
She says that over time and with regular Pilates practice, you’ll use your postural muscles to anchor yourself. “Every time you move it’ll be like completing a mini ab workout for your entire day.”
If you’re completely new to the sport, our comprehensive guide to Pilates for beginners (opens in new tab) and pilates vs yoga (opens in new tab) will help you to know more. But for now—keep scrolling for one of the most effective Pilates ab workouts you can try in the studio, gym, or from home. Happy sweating.
Pilates Ab Workout: This Is One of the Best (And You Can Do From Home)
1. Single Leg Stretch
How to do: Lie on your back with a double tabletop position, lifting your neck and shoulders to reach for your arms, lengthening your arms to place your hands on the outside of your shins.
Inhale to prepare your body to move, then exhale and straighten your right leg forward in line with the hips. Simultaneously, while pulling the left leg towards your chest, place the right hand on the left knee.
While inhaling, bend the right leg towards your chest, then while exhaling, move the left leg away. Place your left hand on the right knee and right hand on the right shin.
how long: Aim for five repetitions.
2. Double Leg Stretch
How to do: Lie on your back with a double tabletop position, lifting your neck and shoulders to reach for your arms, lengthening your arms to place your hands on the outside of your shins.
Breathe in and straighten both the legs at a low diagonal. Along with this, reach your arms upwards. Then, while exhaling, fold both the legs backward towards the chest, simultaneously returning to the starting position by moving the hands around.
how long: Aim for ten repetitions.
3. Single Straight Leg Stretch
How to do: Lying on your back, extend both legs towards the ceiling, lift your neck and shoulders so that your arms reach your hands and place your hands on the outside of your calves.
Inhale to prepare, then exhale as you lower the left leg straight down toward the mat, extending it in line with your hip. Simultaneously draw the right leg towards you with a controlled double pulse.
Inhale to bring the left leg back up and simultaneously begin to lower the right leg. Finally, take one last breath out as you draw the left leg toward you while lowering the right leg down toward the mat.
how long: Aim for five repetitions.
4. Double Straight Leg Stretch
How to do: Lie on your back with both legs extended toward the ceiling, lifting your neck and shoulders to reach your hands behind your head to support your neck.
Breathe in to get ready, then exhale to lower both legs straight toward the mat as far as you can control, without arching or straining your back.
Breathe in as you return both legs toward your body—aim for control here, she advises.
how long: Aim for ten repetitions.
5. Criss Cross
How to do: Lie on your back with both legs in double tabletop position, lifting neck and shoulders to reach your hands behind your head to support your neck.
Inhale to prepare for the move, then exhale as you straighten your left leg away from you while you bring your right foot toward your left elbow, rotating your head and upper body to the right.
Inhale to bring both legs back to the starting position and exhale to switch to the other leg. Stay curled throughout the exercise.
how long: Aim for five repetitions.
To finish
Lie on your stomach and bring your hands in front of your shoulders to push yourself up to extension.
“It stretches your abdominal muscles,” shares Koch. Alternatively, check out our round-up of the best cool down exercises (opens in new tab) first.
Is Doing Pilates 20 Minutes a Day Enough?
Studies have shown that participating in Pilates regularly improves your overall health and fitness, shares Baracho — which said, how much time should you aim for each day?
20 minutes is plenty of time for a good workout if you use correct form and stay focused throughout the session. Also, note that exercising every day is not recommended – after all, you need to give your body enough time to recover from that exercise.
Baracho also recommends choosing comfortable, non-restrictive clothing in which you can move freely and focus on your breathing to get the most out of your session.
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