Pilates For Intermediates: Strengthen And Shape Your Abs
Pilates For Intermediates: Strengthen And Shape Your Abs. If you've already been practising pilates for a while, understand the principles of the method and feel confident and strong enough to take the next step, then this intermediate film on strengthening and Shaping your abs is just for you.
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You will need
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Exercise One: Double Leg Stretch
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Step 1:
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To prepare
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Lie down on your mat with your knees bent, arms by your sides and lower back flattened to the floor.
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Inhale here then as you exhale gently pick one foot off the floor, followed by the other, to a tabletop position
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Let's briefly look at the mechanics of the exercise. Imagine that on the first move you are taking off your hat, then on the second circling it back round to your sides.
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Step 2:
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Breathing
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You will inhale deeply through the nose to prepare, aiming the breath towards the back of the rib cage and exhale deeply through the mouth.
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When you exhale, think of flattening the abdominal region. Imagine gently pulling your belly button towards your spine.
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For this exercise you will use 2 breaths to prepare and then perform each repetition on an inhalation and exhalation.
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Step 3:
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The exercise
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Inhale and lengthen the back of your neck, as you exhale, keep the neck lengthened, reach your arms forwards and flex your upper body off the floor until you reach a point of tension in the abdominals, now inhale and extend your legs forwards and reach your hands parallel over your head.
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Then exhale, flex your knees in and circle your arms back round.
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Repeat this same action 5 times. Pay attention to keeping your back flat into the floor and your shoulders and ribcage down.
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To finish, inhale again then as you exhale bring your body and legs back down to the floor.
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Exercise Two: Neck Pull
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Step 1:
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To prepare
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Stretch your legs out to hip distance apart with your feet flexed and your back in neutral.
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Place your hands behind your head keeping your elbows wide.
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Step 2:
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Breathing
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The same principles apply as in the previous exercise. Here, we will perform the exercise in 4 breaths.
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Step 3:
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The exercise
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Inhale and lengthen the back of the neck, exhale and flex your body off the floor keeping your elbows wide until you are curled forward over your legs.
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Inhale, and articulate through the spine to sit up straight, exhale and initiate the roll down from the lower back through the centre of the spine to return to the start.
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Repeat the same thing 5 times.
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When you finish gently hug both knees into your chest.
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Exercise Three: The Teaser
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Step 1:
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To prepare
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Return your feet to the floor, a little further away from you as normal, have your knees bent and join them together. Gently flatten your lower back down to the floor.
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Raise your arms over your head, remembering not to let the rib cage pop.
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Step 2:
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Breathing
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The same principles apply as before. This exercise will be performed in four breaths.
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Here, really use the exhalation to help you conduct the movement.
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Step 3:
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The exercise
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Inhale and reach your arms to the ceiling, as you exhale, reach your hands towards your knees and peel your back off the floor until you reach a 'V' position with your back straight.
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Inhale maintain the position and align your arms with your head, exhale and keeping the arms there, roll back down through the centre of the spine to the mat.
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Repeat the same thing four times. Pay attention throughout to your shoulder and neck alignment, and keeping the transitions fluid, not jerky.
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Exercise Four: Hip Twist
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Step 1:
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To prepare
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Change your position to sitting with your legs straight out in front of you.
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Rest back onto your elbows with your hands pointing towards your feet keeping your back straight.
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Draw your knees into your body and extend your feet to the ceiling. This is your starting position.
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Step 2:
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Breathing
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This exercise will be performed in 2 breaths.
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Step 3:
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The exercise
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Inhale to prepare, exhale and circle your legs around one way, bringing them back to the centre to finish. Inhale prepare again and as you exhale circle the opposite way.
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Repeat this 8 times, alternating direction each time. Concentrate on keeping your upper body straight, pelvis stable and shoulders supported.
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When you finish, gently bring your legs back down to the mat, lie down, and hug your knees into your chest.