June Tips by Nic 2009: Pilates – Abs

I’ve been wondering what kind of tips to give you this month. I’ve already given almost two years worth! Can you believe that? But the fight for fitness is still on. I can’t give up and either can you! So let’s do this!
Some people don’t like going to the gym. Others don’t like to work out at all. Still others would rather do something not-so-gym-like. That’s what yoga and Pilates are for. So this month I want to give you specific abdominal Pilate’s exercises. I hope they are as effective for you as they’ve been for hundreds of others.
Here they are:

1. The Hundred:
2. Lie on your back, feet off the floor, knees bent to 90 degrees – shins parallel to the floor (this is called the “tabletop” position. Arms are resting at sides.
3. Lift head and shoulders, extend knees so that the legs are at a 45 degree angle to the floor.
4. Inhale and pump arms, palms down, 3 to 4 inches off the floor, 5 times.
5. Exhale and pump arms 5 more times.
6. This is 1 rep. Repeat until you have completed 10 reps.
7. The Double Leg Stretch:
8. Lie on your back, head lifted, feet up, knees bent with toes pointing down and hands touching the outer shins.
9. Inhale; at the same time extend both legs to a 45 degree angle while reaching arms up and back until they are parallel with the ears.
10. Exhale and circle arms out and around in order to “cup” the lower legs as they bend back to the start position.
11. Repeat for a total of 5 to 10 reps.
12. The Criss-Cross:
13. Lie on your back, legs in the “tabletop” position, with hands behind the ears.
14. Lift the head and shoulders off the floor.
15. Twist the trunk, bringing the right shoulder toward the left hip, with the left knee flexing inward.
16. Extend the right leg up and out at a 45 degree angle.
17. Repeat on the other side.
18. Exhale each time you rotate.
19. Repeat for 10 reps on each side.
20. The Roll-Up:
21. Lie on your back with legs straight and arms reaching diagonally backward above the head.
22. Tighten the abs, inhale while bringing the arms forward, parallel to the chin.
23. Nod your head forward and try to hit each vertebra as you coil the body up and forward in the shape of the letter “C”.
24. Exhale and continue to coil forward from the hips, arms extending toward the feet, eyes gazing downward toward the toes.
25. Inhale as you prepare to roll back, one vertebrae at a time.
26. Repeat 5 to 10 times.
27. The Teaser:
28. Lie on your back, legs in the “tabletop” position.
29. Place your hands above your head, pointing to the ceiling. Inhale.
30. Exhale, roll through the spine and extend the legs until you sit up to a V-sit position.
31. Arms should be parallel to the legs. Hold and inhale.
32. Exhale, and slowly roll the upper body back down, one vertebra at a time, keeping legs in the air.
33. Return arms and legs to the start position.
34. Repeat 5 to 10 times.

**Exercises come from Idea Fitness article ‘Pilates vs. Gym crunches”