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Pilates for Abs: Everything You Need To Know


Pilates for Abs: Everything You Need To Know

Pilates is a set of exercises for core and abdominal muscles. Every workout you do in Pilates targets your core, and if you want to have flat abs, then Pilates is the best way to do it. If you do Pilates, we are sure that you will enjoy at least some of their benefits if not all.

People do the Pilates exercise for a variety of reasons. Some of them want to lose overall weight while some do it to achieve flat abs. Here are some of the best Pilates exercises that can help you to get the perfect body you desire.

Pilates Hundred



This move will get you a flat tummy by targeting your abs efficiently. Lie down straight on the mat with your legs extended. Then raise your knees and fold your legs, scoop the abs in and curl down into the position. Now raise your head and shoulders slightly, without lifting your lower back. Make small movements by moving your arms up and move down at your sides. Take five breaths in and five breaths out until 50 breaths. Sit up and repeat the exercise for a total of 100 breaths.

Roll Up



Sit down on the mat with your legs extended straight in front of you. Now extend your arms over your legs and lower down your head in between your arms. Bend your knees and curl back your upper body to stop in the halfway. Raise your arms up and pull in your abs tightly while inhaling the breath. Then lower your arms and exhale the breath while you curl back up. Do 6 to 8 repetitions of this exercise.

Flat Abs: Neck Peel

Neck peel is best for people who find it difficult to do sit-ups. Lie on the mat and tuck a resistance band or towel under your middle back. Hold the other end of the resistance band above your head. Take a breath in and peel your body up by using your abdominal muscles, and let your head rest against the band. Exhale the breath and return to the starting position. Perform at least five reps of this exercise to achieve flat abs.

Shoulder Bridge



As you work on your abs, you should also strengthen your back as well. To perform the shoulder bridge, lie down straight on your back, bend your knees and keep your feet hip-width apart. With support from your arms on the sides, raise your hips keeping your back straight. Hold for five breaths by tightening the butt and hamstrings.

Letter T for Upper Back

This Pilates exercise helps you to strengthen your upper back. Lie down on the mat with your face down and keep your body straight. Now slightly raise the head and chest and extend your arms on both sides at right angles to your body with palms facing down. Now exhale and sweep the arms towards your body and raise your chin and chest slightly. Use your upper back to bring your arms close to your body. Now return to the starting position and perform five to eight repetitions.

Criss Cross



Lie on your back and keep your hands layered behind your head. Keep your knees bent into your chest. Then inhale the breath slowly and twist your upper body towards the left until your right elbow touches your left knee. Straighten your right leg forward and hold it slightly above the mat. Exhale and twist towards the right side connecting the left elbow with the right knee, and extend your left leg. Perform the workout with alternating sides. You can do six sets of the twists.




The corkscrew workout will strengthen your core as well as lower back. Lie down straight on a mat with your arms on the sides. Squeeze your legs tightly and lift them overhead. Inhale slowly and raise your back until you balance your body weight on the back of your arms and middle of shoulder blades.

Now point the toes upwards and roll back your spine slightly. Lean your body to the right. As your right glute touches the mat, move your legs towards the left and inhale slowly. Then roll up the left side and lift your bottom while scooping your abdominal muscles. Reverse the direction of the circle and complete three sets.

Final Words

These are some of the Pilates exercises that will help you strengthen your core and back. However, when you do the workouts regularly, you will also see a gain in strength in your arms and legs. It is best to join the Pilates classes to learn and practice the exercise and then practice them at home.

If you live in or around Gold Coast, you can look for the Pilates classes Gold Coast to learn the exercises. Pilates boosts the flexibility in your body and increases the mobility of joints. The best thing about Pilates is that you don’t need any weights or machines to work out.

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