Top 5 Ab Exercises
As a Pilates teacher I can pick favorites- and no- I’m not talking about students.
I’m talking about exercises! I definitely have my favorite ab moves! I’m giving you the Pilates scoop on my top 5.
Some of these are scientifically proven to recruit more muscle fiber, some are classic pilates moves and some are just fun to me!
Keep in mind if you want toned flat abs, most often nutrition is key.
Abs really are made in the kitchen! What you eat can shape your body fat percentage- which effects how much we can see your abs.
Genetics will play a major factor here… if you are naturally lean it will be easier for abs to show through.
Your genes determine if you store fat in your abdomen or not- and those of us who do - well you can just say thanks to Mom and Dad! And if it’s that the of the month, ladies -bloating can be normal but fear not! Pilates has your back and from!
Regardless of genes- I firmly believe that Pilates will really help to make your abs seem slimmer since we work on hollowing or bracing our abs.
Plus keeping your core strong is good for your overall health and can help in sports performance and prevent injuries We won’t be just crunching- since your abs support your spine and its movements- we’ll be working our torsos in different directions!
So get ready to burn and bend with me…
I went live on Instagram with these moves a few weeks back (make sure you’re following me there so you never miss a live event)
Feel free to scroll down to see the full video or check the graphics and instructions for each of my favorite home ab and core strengthening exercises!
5. Elbow Plank Twist
TARGETS : Abs/ Obliques/ Core/ Upper
WORKING ON: Strengthening abs and core, Stabilizing and rotating the spine,
Careful With: LOW BACK, NECK, SHOULDER ISSUES
Start in elbow plank, stack shoulders right on top of elbows
Engage core. Stabilize upper body by engaging upper back
Twist hips to right as you exhale.
Come back to elbow plank & inhale. Twist left.
Keep alternating for 5-10 each side.
4. Criss Cross (Bicycle)
TARGETS : Abs/ Obliques
WORKING ON: Strengthening abs and core, Mobilizing and rotating the spine, Coordination
Careful With: LOW BACK, KNEE, NECK, ISSUES
Begin lying on your back and lift legs t table top as you pace hands behind neck and curl head up with side elbows
Brace abs twist to right as you tend opposite leg keeping hips and shoulders squared
Inhale as you return your torso to center and bring both knees to their starting positions.
Pause and then untwist, bring leg in before rotating and extending the other sides
Keep alternating for 5-10 each side.
3. Side Elbow Plank Crunch
TARGETS : Abs/ Obliques/ Core/ Upper
WORKING ON: Strengthening abs and core, Stabilizing and rotating the spine, shoulders & hips, balance coordination
Careful With: LOW BACK, NECK, SHOULDER KNEE ISSUES
Side Elbow Position with bottom knee supporting some of your weight- stack top ip over bottom hip
Try to keep bottom elbow at 90 degrees with shoulder aligned
Use waits line to lift out of bottom joints, wrap the abs like a corset around that low spine
Lift top leg UP then stretch it towards bottom foot
Exahle sand bend the knee to your chest
inhale to stretch it back out long
For more of a challenge, lift off bottom knee and come to a full side elbow plank
Repeat for 5-10 each side.
2. Double Leg Lowers
TARGETS: ABS HAMSTRINGS NECK CORE
WORKING ON: Strengthening the abs and lower back, Stabilizing the torso while moving the limbs. Stretching / muscle lengthening of the legs, differentiating the leg bones from the hip bones/ pelvis
Careful With: LOW BACK NECK KNEES HIPS
Lay back and imprint spine to mat. Legs reach up to ceiling.
Reach hands behind neck and keep elbows wide
Curl head up to chest & pull belly muscles in.
Lower straight legs exhaling and slowly lift back up inhaling
Keep low back very still & gently pressing long to mat.
Repeat for 10
1.Teaser
If you know me you just know this is my all time number one favorite!
TARGETS: ABS HIPS SPINE NECK LOW BACK
WORKING ON: Strengthens and stretches the abs, core, spine hips and neck. Stretches the legs, and back. Increases abdominal control and coordination.
Lay back on mat and lift log legs to a 45 angle. Reach arms back, stretching shoulders
Reach hands to ceiling then lift chin up as you & reach to toes, keeping shoulders soft.
Round tailbone towards your heels and roll low up from the mat a few inches at a time slowly until you are balanced on your bum, reaching arms up
Slightly lower arms and roll your spine one vertebra to the mat keeping tailbone rounded forward and legs at 45.
See the video for some modifications and more in depth cues and visuals
Let’s put them together now into one workout! I filmed this live on instagram and I had so much fun doing it with you:)