| Pilates is great for working on abdominal and back | | | | V-Sit Teaser |
| muscles. It focuses mainly on core stomach | | | | Be prepared to feel the pain on this one. Lay on |
| muscles and uses these as the center of all | | | | your back with your legs straight out and your |
| functioning and movement. Thus trying to | | | | arms stretched out over your head. Using your |
| strengthen the abs and back with Pilates seems | | | | abdominal muscles only lift your back and arms up |
| only natural. With the use of some basic tools | | | | at the same time you lift your legs. Keep your |
| anyone can do these exercises at home. For | | | | back flat and your legs straight. Your torso should |
| more advanced physical therapy or strength | | | | remain in one piece and your body should bend at |
| training you should see a Pilates certified trainer | | | | your hips so you come to a "V" position with |
| who will be able to guide you through more | | | | your arms reaching toward your raised feet. |
| advanced exercises on some specialized | | | | Exhale and slowly rolls back down, allowing your |
| equipment such as the Reformer machine. | | | | back spine to arch and your abs to contract. |
| The Hundred | | | | Repeat three to five times to start. As you get |
| This is killer for your abs and will be very hard at | | | | better you can increase the reps. |
| first but become easier with time. Start by lying | | | | Chest float |
| on your back and bring your knees into your | | | | Lie on your stomach with your arms at your side |
| chest. Extend your arms at your sides so they | | | | and legs straight out. Let your forehead rest on |
| rest comfortably beside your body. Lift your chin | | | | the ground. Inhale in a deep breath then exhale |
| and chest up so your shoulder blades are about | | | | out and stretch your arms out behind you |
| six inches off the ground. Then extend your legs | | | | lengthening them while pushing your shoulders |
| out and left arms up at the same height. Pump | | | | down and lifting your head and torso off the |
| your arms up and down in small movements while | | | | ground. Keep your focus on the ground and make |
| you exhale. Then inhale, flip your arms over so | | | | sure your head stays in line with your spine. Inhale |
| your palms are up and pump five more times. | | | | and hold the position. Exhale and slowly release |
| Repeat this sequence ten times for a total of one | | | | down. Repeat this ten times to start. |
| hundred pumps. | | | | |