Strengthening the core is one of the best things you can do to maintain your overall fitness. Today I am going to share the popular sequence of ‘Pilates Ab Workout’. It is a series of 5 mat exercises that target every muscle group in your core. The Pilates AB series of 5 is the perfect addition to any workout. The whole series takes only five minutes (each exercise should take about one minute.) It’s so easy to fit this workout anytime, anywhere! Let’s get started!
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Pilates Ab Workout: Single-Leg Stretch
Lie down on your back with bent knees and your shins parallel to the floor, making a tabletop position for the legs. Pull your abs in as you exhale, curl up taking head and upper shoulders off the mat. Extend your left leg out in front of you, at a 45-degree angle. The right leg remains in a tabletop position with the right hand grasping the right ankle and the left hand moving to the right knee.
Bring air in as the left knee comes in. Now the left hand is at the left ankle and the right hand at the left knee. Then, exhale, switch legs and stretch your right leg long. Repeat, switching legs up to 6-8 times. To finish, hug both knees in toward chest, put head and shoulders on the mat.
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Double Leg Stretch
Lie on your back with your shins in tabletop position, parallel to the floor. Inhale, reach your arms over your head and your legs straight out in front of you. Legs should be raised at about a 45-degree angle off the mat.
Your upper body should stay lifted but back must not arch off floor. Exhale and sweep your arms around as you bring your knees back into your chest, grasping your shins. Do not drop your upper body curve. Repeat 6-8 times.
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Single Straight Leg Stretch
Lie face-up on the mat with your legs extended toward the ceiling. Lift your upper body up so your shoulders and upper back are off the mat. Gently grasp your right leg with both hands. Stretch your left leg out perpendicular to your right leg. Gently pull your right leg toward you.
Then swiftly switch legs and pull your left leg towards you with both hands on this leg and your right leg is extended straight out. Switch legs quickly and repeat the same 6-8 times.
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Double Straight Leg Stretch
Lie on your back. Place your hands behind your head, keeping the elbows wide and chest open. Extend your legs straight up toward the ceiling, heels together. Exhale, sink navel toward spine and curl your upper torso up off the floor. This is the starting position.
Inhale and lower your straight legs down toward the mat slowly. Pause and then exhale as you lift your straight legs toward the ceiling. Your tailbone should not leave the mat. Repeat this 6-8 times.
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Crisscross
Lie on your back. Reach your hands behind your head, keeping the head and shoulders off the mat in a head float position.
Bend your knees and bring your shins up to the tabletop position. Place your hands behind your head, keeping the elbows wide. Extend one leg as you bend the other drawing your elbow to the outside of the opposite knee. Keep on switching the legs as you repeat the exercise for 6-8 repetitions.
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ADVICE
- Do the exercises back to back as shown in the cover video for 6-8 repetitions each and repeat it for 3-5 sets. This will surely set your abs on fire from the inside out.
- You can modify them by not taking your legs too low.
- If lifting your upper body strains your neck, keep your head down on the mat when you switch legs.