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Get Connected with the Pilates Ab Five!
Try this series of exercises to discover your core, build strength, and connect breath to movement. These are part of the full classical Pilates mat workout.
Execute these exercises with a consistent "scoop". Keep drawing your navel "in and up" to maintain a neutral spine as you move your arms and legs.
To start, you may need to rest between each exercise, but try to work up to completing all five without stopping!
Always check with a physician before starting any exercise program. User assumes all risk when using this information.
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1. Single Leg Stretch
- Bend knees into chest. Lift head and shoulders.
- Keeping abs drawn in, hug the rignt knee in as you
extend the left leg to a 45 angle.
- Switch legs, pulling left knee in and extending right leg.
Repeat for 8 -10 sets. Inhale one set, exhale one set. |
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2. Double Leg Stretch
- Bend knees into chest. Lift head and shoulders.
- Keeping abs drawn in, inhale and extend arms and
legs to 45 angle.
- Exhale, sweep arms around and hug knees
to chest.
Repeat 8 -10 times. |
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3. Scissors
- Bend knees into chest. Lift head and shoulders.
- Keeping abs drawn in, extend both legs up and grab behind your right leg.
- Pull leg towards you twice and switch legs.
Repeat 8 -10 sets.
Inhale one set, exhale one set. |
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4. Lower Lift
- Hug knees into chest and lift head and shoulders.
- Keeping abs drawn in, extend both legs to the ceiling.
- Lower the legs to 45 and lift back to the ceiling.
Repeat 8 -10 times. |
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5. Criss Cross
- Bend knees into chest. Lift head and shoulders.
- Keeping abs drawn in, bend the right leg to the chest and extend the left leg to 45 .
- Twist your torso to the right, bringing your left armpit to your right knee.
- Twist your torso to the left side switching legs.
Repeat 8 -10 sets.
Inhale one set, exhale one set. |
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Want to learn more? Join us at the Pilates studio to learn how to get the most of from these exercises and more!
Click here to contact us!
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