Pilates is most known for developing washboard abs and tightening core. There are many people who are looking to make abs without going to the gym. If you are one of them, you should try pilates as this is one of the effective methods to make abs safely. There are many Pilates exercises that help in toning your muscles and building your core which eventually leads to the formation of abs. In this article, Pilates expert Vesna Jacob is telling 5 exercises to make washboard abs. Scroll down to know more.
Big 5 of pilates exercises
To tone your body and get abs, you must do these big 5 of pilates exercises in sequence.
Single leg stretches
- Lie down on the mat.
- Raise your legs
- Hold the toes with your hands
- Move your upper body and lit it
- Bring the knees towards your forehead
- Now, stretch one leg outwards while keeping one knee close to the forehead
- Repeat the same with the other leg.
- Do 20 repetitions.
Double leg stretches
In this pilates exercise, you need to stretch both legs simultaneously.
- Lie down on the mat.
- Raise your legs
- Hold the toes with your hands
- Fold your legs such that the lower part of the leg is parallel to the ground
- Keep your hands straight as you touch your feet with them
- Slightly lift your upper body upwards maintaining the position.
- Hold the position for 10-20 seconds and then return to starting position.
- Do 20 repetitions
Single straight leg stretches
- Lie down on the mat.
- Lift your legs slightly above the ground, keeping them straight.
- Now, raise one leg towards the ceiling and then try to bring it closer to you without bending the knee.
- You can hold your foot with your hands for support.
- Keep your hands straight and don’t bend the elbows.
- Hold this position for 10-20 seconds and then slowly return to the original position.
- Do 20 repetitions
Double straight leg stretches
- Lie down on the mat.
- Lift your legs towards the ceiling.
- Make a 90-degree angle between the legs and upper body.
- Place your hand under the neck to provide support.
- Now, slightly bend your knees to form an outward ‘V’ shape with your upper and lower leg parts.
- Try to slightly lift your head with the support of your hands.
- Hold this position for 10-20 seconds and then return to starting position.
- Do 20 repetitions.
Criss cross
- Lie down on the mat.
- Lift both the legs straight without bending the knees.
- Bring one knee closer to the chest and fold the lower part to touch the other leg.
- Place your hands under the neck and lift the upper body.
- Maintaining the leg position, move your upper body(neck and hands) from left to right.
- Try to hold this position as much as possible.
- Now, switch legs and repeat the same steps.
- Do 20 repetitions.
If you are determined to make washboard abs with the help of pilates, you must religiously practice these five exercises daily. You can start slow with lesser repetitions but as you gradually increase the count, you’d start to see a visible difference in your body shape.
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