![]() ![]() ![]() Inhale and lower your legs down with control.Lift your chest up to bring your shoulders off the floor. Engage your abs to press your lower back into the floor. Place your hands behind your head and keep your elbows wide. Lie on your back and extend your legs up to the ceiling with your toes pointed and heels together.Complete an equal number of reps with each leg.Keep both legs straight as you alternately lift each leg toward the ceiling in a fluttering motion.Engage your core and press your head, shoulders, and lower back into the floor as you raise both legs about 12 inches off of it.Lie flat on your back with your legs straight and your arms at your sides.Then exhale and release back to lower yourself to your starting position. Upon the tenth set, inhale, increase your curl, and reach your arms past your hips.Repeat ten times to reach that magic number: 100.After you complete ten, you’ll immediately continue to the next round. ![]() Inhale for one, two, three, four, five breaths with the first five arm pumps, and then exhale one, two, three, four, five breaths with five more arm pumps. Inhale, pumping arms by side as they are lifted off the mat, making sure fingers, hands, and arms are straight.If you can, completely extend your legs so that your feet are pointing towards the ceiling at 45 degrees. Keep your lower back in contact with the floor - don’t arch your back. Engage your abdominals and lift shoulders, curling the spine, and lifting your head off the mat.Legs should be in a tabletop position, which here means that your thighs are vertical, your knees are bent, and your shins are horizontal. Start lying supine (on your back) on the mat.You can choose from a 21-day, 30-day, or 60-day calendar, depending on your goals and fitness level. When you’re ready to try out a full Pilates workout, try XB Pilates. “Our Pilates-based ab series will sculpt all points of the abdominal wall, helping you achieve strength and tone in your core.” “Xtend Barre is founded on Pilates and dance principles, making proper alignment and a connection to your core our main focus,” Andrea says. Try a few (or all) of them out, and your abs will be on fire! Get step-by-step instructions on how to perform them, so you can really get the most out of each move. So we turned to Andrea Rogers, XB Pilates trainer, and creator of Xtend Barre, to get her favorite Pilates moves for abs.īelow are nine Pilates ab exercises that Andrea loves, which you’ll find in many Pilates workouts, including XB Pilates. Although a well-rounded Pilates program (like XB Pilates) will work your entire body, your core will get some serious attention. If you want strong, sculpted abs, Pilates can help you get there. ![]()
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