In your quest to burn belly fat and get toned tight abs these Pilates abdominal exercises will support you. These super six Pilates abdominal exercises will definitely help you to sculpt a trim tight stomach.
Abdominal muscles that are healthy and well functioning support and unload the back during many activities. Good looking abdominal muscles are not just for image they also stabilize and protect the spinal column during lifting and movement and support your internal organs. Losing fat from your belly will go a long way in promoting healthy abs!
Most people have poorly trained or weak abdominal muscles in relationship to their back strength. The work provided by the Pilates abdominal exercises can be recommended for almost everyone because the exercises can be modified to a very basic level so there is no strain and also made more challenging for intermediate or advanced.
Hundred: Lie on your mat, face upwards. Bend your knees, with feet flat. Lengthen and decompress the spine. Your arms are long by your side with palms down. Bring your chin to your chest with a little space, your knees come up so they sit above your hips and lift your arms 6 – 8 inches off the floor. Stretch your legs to the ceiling and then lower to 45 degrees keeping your lower back imprinted into the mat. Pump your arms up and down, 6-8 inch pump. You are breathing in for 5 and out for a count of 5. Scoop and draw the belly in and up and imprint the back. If you are unable to maintain a flat back you must lift your legs higher or bend them to tabletop position. If your neck starts to strain you must also rest your head down. This is modifying the exercise which is perfectly acceptable until you become stronger.
Single Leg Stretch: Lie on your mat, face upwards with head up, looking directly ahead, not up at ceiling. Bring one knee toward your chest and place both hands gently across the knee and keep elbows wide. The other leg is extended out along the mat as low as you can maintain an imprinted lower back. Pull one leg in and reach the other leg out long and then switch. If neck is straining you can use a prop or rest until your ready to go again.
Double Leg Stretch: Lie on your back and bring your head up to shoulder tips at the back. Bring your knees to your chest and hold your ankles with both hands pressing heels into your bottom. Shoulder blade tips are on the mat with your elbows wide. Now reach your arms up by your ears either side and legs out long in front so you form a V shape. Sweep your arms out to sides and then in towards your ankles. Hug your knees in.
Single Straight Leg Stretch: Lie on your back face upwards and straighten legs toward the ceiling. Lift chin to your chest, with a little space and your shoulder blade tips stay on mat. Place both hands to one ankle and stretch the other leg out straight. The lower the leg the more challenging. Pull the leg toward you, pulsing twice. Switch legs, reach for the ankle. This movement is about working from the core, not the legs. Maintain stability through your trunk using your core.
Criss Cross: Builds endurance and strengthens abdominals, specifically the obliques. Lie on your back, hands stacked behind head and elbows wide with head up. Bend one knee into you chest with other leg reaching out long lifted off the mat. Reach your armpit to opposite knee, while the other elbow reaches back. Your eyes look back also. Change legs. Bend the knee in, twist and look back. Lift higher and switch. As you are performing this exercise keep your hips anchored as your ribs rotate. Both your shoulders are lifted off the mat. You are twisting from the core and the waist. Modification is to work the upper body only and keep knees bent, feet flat on floor.
These Pilates Abdominal Exercises to burn belly fat are fantastic for toning and trimming the stomach muscles.
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Kelly Beck is a qualified Pilates Instructor who is passionate about fitness and health.