5 Pilates Ab Exercises You Can Do In 5 Minutes
If you have ever been to a Pilates class, you will already be aware that there is a high chance you will find it difficult to laugh or cough the next day without feeling your abs! Who doesn’t love the feeling of sore abs though, right?
Pilates has a reputation for being one of the best ab workouts around due to its focus on correct form and technique. That’s why celebs and models alike are picking up this ever-growing fitness trend and making it part of their daily life.
The best thing about Pilates, in my opinion? You can do it absolutely anywhere, without any equipment and you can still get a decent workout.
Below I have put together 5 of my favourite Pilates ab exercises and sequenced them to give you the best ab workout. It will only take 5 minutes and you can do it as often as you like.
Before you get started, it is important to know that this ab workout isn’t for everybody! Make sure that your doctor and/or physio has cleared you for exercise and is ok for you to do ab exercises, particularly if you have any injuries.
Pregnant ladies – as a pre and post-natal trained instructor, I advise you not to do this workout. Ab workouts like this one, are a big no-no when you are pregnant and there are much better exercises you could be doing for your body during this time.
So, get your stopwatch out and give it a go!
WORKOUT STRUCTURE
- Perform each exercise for 45 seconds with 15 seconds rest in between.
- Total workout time = 5 minutes
1. DEAD BUG
Set up: Lying on your back with your spine imprinted, legs in the tabletop position and your arms reaching up towards the ceiling.
Breath out, slowly lower one leg down while simultaneously lowering the opposite arm back behind you.
Breath in, lift your leg and arm back to the starting position and repeat on the other side. Continue with this movement.
2. AB CURL
Set up: Lie on your back with your spine in neutral, knees bent and feet flat. Interlock your hands behind your head and let the weight of your head relax into your hands.
Breath out, lift up into an abdominal curl, keeping your spine in neutral. When you lift up into your abdominal curl, imagine there is a grape underneath your lower back. Try not to squash the grape as you curl up. Draw your ribcage down towards your hips as you curl up and try not to let your rib cage stick back out when you lower your head down. This will keep your abdominals switched on throughout the movement.
Breath in, lower your head and chest back down.
3. AB CURL WITH LEGS IN TABLETOP
Set up: Lying on your back with your spine imprinted and legs in the tabletop position. Interlock your hands behind your head and let the weight of your head relax into your hands.
Breath out, lift up into an abdominal curl, draw your ribcage down towards your hips and keep your lower back imprinted into the ground.
Breath in, lower your head and chest back down.
RELATED: What’s Better For Your Body: Yoga Or Pilates?
4. SINGLE LEG STRETCH
Set up: Lying on your back with your spine imprinted and your legs in the tabletop position. Lift up into an abdominal curl and interlock your hands around your right shin. Press your hands down into your shin to lift your chest and head off the ground, as high as you can.
Breath out, pull your knee in towards your chest.
Breath in, change sides without lowering your chest down.
Breath out, pulse the other knee in towards your chest. Continue to alternate sides.
5. CRISS CROSS
Set up: Lying on your back with your spine imprinted, legs in the tabletop position and your hands interlocking behind your head.
Breath out, curl up and rotate your chest towards your right knee. At the same time, extend your left leg out.
Breath in, rotate your chest back to the centre and bring your leg back to tabletop.
Breath out, rotate your chest to your left knee as you extend your right leg out.
Disclaimer: The information within this program is designed to help individuals towards their health and fitness goals. It is not written to promote poor body image or extreme training regimes. You are completing the exercises within this workout program at your own risk. It is not specifically tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical exercise. If you are an individual with such problems, please seek medical clearance from a health professional before undertaking this program.
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