How to Perform a Pilates Abs Workout

Hi everyone! Welcome to access fitness were we bring you exclusive workout videos only available at Diet.com brought to you today by studio Elle Pilates. Hello! The first three exercises that we are going to do today are going to be for the abdominals, we are going to work the obliques, and we are also going to work your strength and your core. We are going to start with a fun exercise, it is a lot harder than it looks, it is called rolling like a ball, you are going to start right by bouncing on your bump. We are going to take your hands in very lightly loosen to the edges of your knees. You do not wan to hold on too tight, you do not want to grip your hands, you want it nice and soft, and then you want to take your spine in and roll it into a letter C. This should, this should tip your back a little bit, and to feel your abs ready to connect. We are going to take the movement with breath, we are going to inhale through the nose to go backwards, and exhale, to come up and find your balance pointed in your bump again. Inhale together, exhale to bring it nice and strong. Keep your gains on your knees, inhale, and now exhale to come back up, and if you want to make this a little bit harder. You can go shorter, so inhale, just touch, exhale, and come up, that is really increases the intensity, inhale, staying random that is fine, exhale, and we are going to do that three more times, inhale, just touch, exhale and lift. Remember you can go in a bigger circle if you want, inhale rounding back to you goes about, and exhale to come back up. One last time here, inhale back and exhale to come up, and I want you to hold that position. You should already feel your abs, that should be a little bit of weight by now. We are going to move in to our second position. It is called single stretch. You are going to place your hands to the side of one knee coming towards you, and your other leg is going to stretch out, nice and long. We are going to exhale, and switch legs, really stretching that out, exhale, exhale. You want to know a little bit slower than you are probably used to going with this. The slower you go, the more time, your abs have to connect. The more muscle fiber you need to connect with, and the quicker you are going to get flatter abs. make sure your lower back is pressed in to the mat, we already know what is called “imprint Pilates land”. And you want to make sure that your belly button feels like it is skipping out or sinking down towards your spine. That is very important in Pilates, exhaling every time the legs go out. [Demonstration] Keep that scoop working. [Demonstration] Now, we are going to bring our legs in to what we call table top, you want a 90-degree angle at the knees, and a 90-degree angle at the hips. We are going to take the hands behind our head, and exhale, come across. Inhale to center, exhale to cross the other way. You want to draw an X on your abs and from your rib cage to your hipbone. You want to bring those [Muffled] together, exhale, exhale to the other side. Your elbows are nice and wide and we are going to keep your hands light, you are just lightly holding your head. All of the energies coming from your abdominals, you are not pulling yourself up in your hands, they actually pulling yourself up from the rib cage as you cross over. We are gong to do eight more. [Demonstration] Keep that breath working, abs are in you got scoop together, and I hope this will work. [Demonstration] And the last one here and bring your hands up to your knees, round yourself back up. And that was your mini work out for today. [Music Playing]