Yoga & Pilates for Abs
The following yoga and Pilates-based exercises target the abs and back while also building flexibility and improving your balance.
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forward about 4 feet, bending your right knee and
lifting your arms parallel to the floor, shoulder blades relaxed, palms down. Turn right foot
slightly to the right and the left foot out to 90 degrees, aligning both
heels. Exhale and bend the right knee over the ankle,
shin should be perpendicular to the floor, thigh parallel to the
floor. Press the left leg straight, pressing outer heel firmly into the
floor. Hold for 30 seconds to 1 minute and switch sides.
Repeat 2-3 times
Lie face up and bring legs up, keeping them straight and
together. Lift head and shoulders off the ground, pulling in the
abs (don't let them bulge out) and bringing hands next to thighs.
Lower the legs as much as you can while keeping your back on the floor
and press hands up and down, counting with each press.
Inhale for 5 counts, exhale for 5 counts and repeat until you hit 100,
lowering your legs once again halfway through.
Lie face up on the floor and raise right leg straight up over hip, toe
pointed. Keeping abs tight and torso stabilized slowly circle leg
clockwise 5 times, making big circles without moving your torso or hips
(only the leg moves). Repeat 5 times counterclockwise and switch
legs. Repeat 2-3 times on each leg.
Stand with feet planted, arms at sides and body in
alignment (ears over shoulders, shoulders over hips, hips over
ankles). Inhale and bend the right leg, pulling the heel up until
it rests on the inside of the left thigh. Get your balance and
hold this position, then slowly push arms overhead, palms touching each
other. Press the knee back without moving the hips. Hold
this for 30 seconds then switch sides. Repeat 2-3 times
Lie face down on mat with elbows resting on floor next to chest.
Push your body off the floor in a pushup position with body resting on
elbows or hands. Contract the abs and keep the body in a straight line
from head to toes. Hold for 30-60 seconds and repeat as many times
as you can. For beginners, do this move on your knees and
gradually work your way up to balancing on your toes.
Side Hip Flexion and Extension
Lie on your right side with head supported on the right hand,
legs straight and in front of you about 30 degrees. Lift the left
leg, flex the foot and press it forward for 3
counts, then point your toe and swing leg back for 2 counts. Do not
move any other part of your body (keep torso and hips tight and in
place, moving only the leg). Repeat 5-8 times and switch legs.
• Do this workout 3-4
non-consecutive days a week
• Perform each
exercise for 2-3 sets of 5-8 repetitions or as indicated
• Keep body
stabilized throughout the movement
• Don't swing or use momentum
• Make sure abs are
pulled in tight throughout each movement
•Warm up with 5-10 minutes of cardio
•Do this workout in addition to
an upper body, lower body workout and regular cardio exercise for best results.
• Lowering your
calories can help you lose more body fat