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Paige Waehner

Ab Exercise of the Week - 100's

By September 25, 2006

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Pilates exercises offer a great way to work the entire core of the body, with an emphasis on the strong powerhouse muscles of the pelvic girdle. By using your core to stabilize your body during different movements, you strengthen your torso in a way that mimics real life activity.

100's are a standard move in Pilates, allowing you to develop strength and endurance in the core.

Do it right: Lie face up and bring legs up, keeping them straight and together, ensuring you have the abs scoop. For a modification, keep the knees bent or leave the feet on the floor. Exhale and lift the head and shoulders off the ground, tucking the chin, and lower the legs as much as you can without arching the back. Begin pumping the hands up and down, inhaling for 5, exhaling for 5 until you hit 100.

Check out our Pilates Guide's detailed step-by-step for The Pilates Hundred for more or visit my Yoga & Pilates for Abs Workout for more ideas to work your core.

Comments
October 2, 2006 at 4:58 pm
(1) erindreg says:

This is also a good exercise to warm up your core at the beginning of your routine.

July 31, 2007 at 12:45 pm
(2) Ms I Want a Six Pack says:

I’ve battled with abs for ages… still do with motivation… :-)

I found the following really helpful… I got sick of my old ab routine. I had to change my diet as well but I added these exercises:

1 Lying face up, hand down at your side. Bring your legs up, knees slightly bent with the bottom of your feet toward the ceiling. This is your start position. While keeping the abdominals pulled in (contracted), slowly lower your right leg, until the heel touches the ground, and then raise it back up. Do this fifteen times. Then switch legs.

2 Lying face up with knees bent, feet off the floor. Arms are extended as if reaching toward the sky if you were standing. As you breathe out, slowly bring your knees toward you by contracting your abdominals (pulling inward). Then breathe in as you return to the start position.

3 – Lying face up with knees bent, heels on the ground and toes pointing up. Lift your butt off the ground to engage the core muscles. Now, here is where the fun starts. Lift one foot off the floor, extending that leg until it is straight, bring it back to the start position (heel on ground) and then do the same with the other leg. Keep alternating until you do a total of twenty, ten on each side.

There is a full program that Joey offers as well – however I found the above exercises really helped move things along .. http://www.justforyoupublishing.com/abscorestrength/index.html

I also used this eating plan to help – it can be downloaded from this free newsletter I found – can’t remember how I found it but the eating plan worked well:
http://www.virtualfitnesstrainer.com/Blow-torch-diet-download.htm

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