This method of exercise consists of low impact flexibility and muscular strength with endurance movements. Pilates emphasizes proper postural alignment, core strength, and muscle balance. Pilates is named after Joseph Pilates, who developed the exercises in the 1920s. No doubt the biggest benefits of Pilates is its ability to build stability and muscle endurance in your midsection.
A strong core, usually including your abs, obliques, and lower back muscles, will help to keep your body well balanced and stable, while letting you maintain proper posture and exercise form, keeps your spine stable and safe, and overall, helps you move in a more controlled and efficient way. There are tons of ways to work your core but adding Pilates moves into your routine is a great way to engage your core muscles in a new way—because everyone gets sick of doing planks after a while.
Here are a few Pilates exercises that will work your abs
Start by first of all lying on your back with legs bent, feet flat on the floor, and arms by your sides.
Then Tuck your tailbone in and lift back off the floor one vertebra at a time until torso forms that straight line from shoulders to your knees.
Then Pause for a moment at the top to squeeze glutes.
Now reverse the motion to return to start. That's one rep.
2. Abdominal Curl
Start by first of all lying on your back with your legs bent, feet flat on the floor, and arms by your back, and your elbows wide.
Engage the abs, and tuck your chin slightly, and curl head, neck, and shoulders off of your mat in that order. Slowly reverse the motion to return to start. That's one rep.
3. Toe taps
Start by lying on your back with arms by your sides, legs bent at 90 degrees, and feet lifted in the air so shins are parallel to the floor.
Hinge at the hip joint to lower the left foot toward the floor without letting the low back lose contact with your mat.
Lift legs back to start position by engaging low abdominals. That's one rep.
Start lying on your back with hands clasped behind your head and elbows wide, legs bent at 90 degrees, and feet lifted in the air so shins are parallel to the floor.
At the same time, rotate the torso toward the right side while extending the left leg straight out at a 45-degree angle.
Keep hips grounded as you twist.
Now come back to the starting position and swap sides. That's one rep.
5.The One Hundred
- Start by lying face up.
- Lift both legs up toward the ceiling and lower them halfway so that they're at an angle.
- Curl your head up, reaching your arms long alongside your body, palms down.
- Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts.
- Repeat this breathing pattern 10 times while holding the position.
6.Single leg stretch
- Start by lying face up.
- Bring both knees in toward your chest, place your hands on your shins, and curl your head up off the floor.
- Extend one leg out at a time, alternating sides.
- keep your lower back on the floor and your core engaged throughout.
7. Side-lying leg lift
- Start by lying on the right side, shoulders in line with hips, right leg bent so that the heel will be in line with your butt and resting on the floor,
- Left leg extended straight in the air and parallel to the your floor.
- Raise left leg up a few inches higher than return to start. That's one rep.
- Start by lying on your right side, then bend your legs at 90 degrees, heels in line with butt, upper body propped up on right forearm (elbow under shoulder), which is parallel to the top of the mat, and left hand on hip.
- Squeeze heels together,
- lift left knee up toward the ceiling without changing the shape of the rest of your body.
- Lower your knee back down, never losing heel connection. That's one rep.
9. The Donkey kick
- Begin on hands and knees with elbows under shoulders and knees under hips.
- Draw the belly button up and in toward your spine to engage abs.
- While keeping leg bent at 90 degrees, lift left leg into air until thigh is parallel to floor without arching low back. lower back down to start. That's one rep.
10. The Kneeling plank
- Begin on hands and knees with wrists behind shoulders and knees under hips.
- Move shoulders forward over wrists and lower hips toward the floor until the body forms one straight line from the crown of your head to your knees.
- Now, Tuck tailbone slightly, broaden through collarbones and shoulder blades and draw the belly button toward the spine.
11.The Full plank
- Begin on hands and knees with wrists behind shoulders and knees under hips, toes tucked.
- Move shoulders forward over wrists and lift knees off the mat to create one long line from the crown of your head to your heels.
- Tuck tailbone slightly, broaden through collarbones and shoulder blades and draw belly button toward the spine
- Start standing feet hip-width away and parallel.
- Hinge at the hips to push butt back and then sit down until thighs are parallel to the floor.
- Lean chest slightly forwards and extend arms straight in front of your body for more balance.
- Keep knees tracking over your second toes.
- Press into heels to stand back up using glutes for power. That's one rep.
- Lie face up and then bring both knees in toward your chest.
- Place your hands on the back of your head, keeping your elbows wide. Curl your head up.
- Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you extend your right leg.
- Continue alternating sides.
- Lie faceup extending your arms to your sides. Bend your knees over your hips and lift your feet off the mat.
- Let both knees fall to the right, keeping your lower back on the floor.
- Return to the starting position and then repeat on the other side.
- Lie faceup. Try Extending the right leg up so that it's perpendicular to the floor. Bring your hands behind your right leg, pulling it in toward your face, and curl your head up. Lift your left leg off the floor a few inches.
- Switch legs, pulling your left leg in toward you and letting your right leg hover above the floor.
- Continue while switching your legs.