If you’re looking to strengthen and tone your back and abs then Pilates is a great choice. Pilates is centralized around the concept of the abs as the core muscle that controls all other movements and that most of the strength is internal muscles not external bulk. Pilates is also great for advanced training and physical therapy but for this you should see an instructor that is certified in Pilates. For these exercises you don’t need any supervision, you can do them at home any time you like and work on getting fit and strong.
The Hundred
This is a great one to tone the abs from the inside out because that is where everything originates for this exercise. Lay on your back and bring your legs into your chest. Place your arms at your side and relax for a minute taking in some deep breathes. Inhale and lift both your shoulder blades and arms off the ground about six inches. Extend your legs out at the same time. Pulse your arms five times as you exhale. Inhale, flip your palms over and pulse five more times. Repeat ten times for a total of one hundred pulses.
Teasing V-Sit
Start on your back, arms stretched over your head and legs out straight. Lift your arms and legs at the same time, keeping both straight so your torso lifts up as well. Keep your back flat and reach your arms toward your toes in a “v” position. Inhale and hold for a full breath. Exhale and slowly roll back down your spine slowly relaxing your body. Repeat a few times.
Chest Float Hold
Lie on your stomach with your forehead down, arms at your side and legs straight together. Inhale and lift your torso off the ground as you also lengthen your arms behind your back and stretch. Push your shoulders down and lengthen your neck keeping it in line with your spine. Hold and relax down. Repeat ten times.
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