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Friday, 25 July 2014 19:38

Pilates People:: Abs at home!

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Done correctly, Pilates exercises activate abs more than crunches do, some are over 200 percent more effective!  Do these moves  three times per week on nonconsecutive days and ab-racadabra! A core to adore! Attaining and keeping a nice core all year round is possible. And doing a brief at-home ab workout, with zero gear and minimal space required, is pretty much a no-brainer for busy San Diego residents. But doing them correctly to enjoy the advantages? That requires a small know-how.

Pilates People - Pilates San Diego breaks down six super easy moves that'll target your midsection. And, since reading about exercises—and just how to keep the right form while doing them—is type of like following a game of Twister, here are the signature moves.


Workout 1: 

Modified hundred

Lie faceup, legs raised, knees bent 90 degrees. Inhale, then exhale, lifting head and shoulders off mat, arms extended at shoulder height, palms down. Inhale as you pump arms up and down five times, then exhale and pump five more times. Do 10 times, for 100 pumps.


Exercise 2: 

Roll-up

Lie faceup, legs together, toes pointed, arms extended to ceiling, palms forward. Inhale, then engage abs and exhale as you slowly roll up one vertebra at a time (as shown) until seated, arms parallel to shins. Inhale; exhale as you slowly roll back to start. Do 10 times.

Exercise 3:

Single-leg stretch

Lie faceup. Lift head and shoulders off mat as you pull left knee into chest, a hand on each side of left shin, and raise right leg at a 45-degree angle, toes pointed, abs engaged (as shown). Inhale, then exhale and switch legs to bring right knee into chest, hands on right shin, left leg out. Switch legs 20 times.

 
Exercise 4: 

Double-leg stretch

Lie faceup, legs raised with knees bent 90 degrees, toes pointed. Lift head and shoulders off mat and place hands on outside of knees, keeping arms straight, to start. Inhale, stretching arms and legs out, legs together, arms next to ears (as shown). Exhale, bending knees and bringing arms alongside knees, to return to start. Do 10 times.



Workout 5: 

Rolling like a ball

Sit with knees bent and tucked into chest, arms wrapped around shins, head down, heels raised, toes touching mat. Lift toes and balance on tailbone, heels close to butt (as shown). Inhale as you roll back slowly until shoulder blades touch mat. Exhale and use abs, not momentum, to roll up and balance on tailbone again, keeping toes from touching mat. Do 10 times.

 

Exercise 6:

One-leg teaser

Lie faceup with knees bent, feet flat, arms extended to ceiling, palms facing in. Extend left leg in line with right thigh, toe pointed. Inhale, then exhale as you engage abs and slowly roll up one vertebra at a time, reaching toward ankle (as shown). Inhale, then exhale as you roll down, arms extended to ceiling again. Do 10 times. Switch legs; repeat.

 





Read 985 times Last modified on Friday, 22 August 2014 04:29
Pilates People

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Pilates San Diego is a body conditioning routine that builds flexibility, muscle strength (making muscles lean and elongated, not “bulking up”), and endurance in the legs, abdominals, arms, his, and back.  It puts emphasis on spinal and pelvic alignment, breathing, and developing a strong core or center, and improving coordination and balance. Pilates San Diego system allows for different exercises to be modified in range of difficulty, from beginner to advanced.  Clients can proceed at their individual pace, and intensity can be increased over time as the body conditions and adapts to the exercises.
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