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Pilates Exercises To Tighten Your Abs and Strengthen Your Back

Working on your abdominal muscles and back is easy with Pilates. The main focus is the “core” or abdominal muscles as they are the center of all bodily movements. Therefore Pilates is perfect for your abs and back.

You can do it all at home with some simple tools.

See a certified Pilates instructor for more advanced training as they will teach you on specialized equipment like the Reformer.

Here are a three pilates exercises that you will surely love.

Hundred
Although painful to the abs these are well worth the sweat.

- Bring your legs into your chest while lying on your back.

- Comfortably rest your arms beside your body.

- Slowly raise your upper body (chest and shoulder blades) six inches high.

- Raise your arms the same height and straighten your legs out at the same height as well.

- Pulse your arms up and down five times as you exhale.

- Pulse for five more beats as you inhale and flip your palms.

- Continue this for ten more sequences so you pump one hundred counts total.

Raising V-sits
Forewarning, this will burn your abs.

- Lay on your back, arms stretched over your head and legs straight on the ground.

- Lift your back, legs and arms up all at the same time using your abs.

- Flatten your back and straighten your legs out.

- Reach your arms toward your legs and bend at the hips so you come to a “V” position.

- Contract your abs and roll down slowly as you exhale.

- Do three to five sets.

- Add more reps with time.

Chest plank float

- Lay down on your tummy and stretch your legs out straight with your arms at your side.

- Rest your head on the ground, forehead down.

- Exhale, lift your torso and head off the ground while you stretch your arms back behind you and push down your shoulders.

- Maintain the correct line of your head and spine with your eyes focusing ahead in the alignment with the spine.

- Inhale deeply and maintain the position.

- Release the position and exhale slowly.

- Do this exercise ten times.

Learn Pilates today and be on your way to a healthier, slimmer physique.

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Although most of the speeches during yesterday’s Martin Luther King Jr.
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all over our nation on worker rights” and “radical attempts in state after
state to roll back voting rights.”

dispatch

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