Dancing Exercise Lace

Pilates Abs To Die For!

These Pilates ab exercises are great for strengthening and tightening of the abdominal muscles. After 4 weeks of working on your abs with these moves, you will be happy to find that your clothes fit better around the waist, your stomach is more taut, you become more conscious of the way you hold yourself and you look and feel positively different from before you started. Your waistline will be slimmed, you will stand taller, and you will eliminate the flabby tummy syndrome.

As an added bonus, the strengthening of the core with these Pilates ab exercises and using that strength to stabilise and lengthen the torso and its surrounding muscles, your posture is improved. Good posture is important in maintaining the equilibrium of the body resulting in improved mobility and stability, increased breathing capacity, proper joint and muscle alignment, overall balance and symmetry. Contracting your abdominal muscles, lifting them in and up your spine, creates a foundation built to withstand the weight of your body and the tasks of everyday living.

Let’s begin our program towards getting Pilates Abs to die for! Listed below are the 7 Pilates exercises to achieve the abs of your dreams:

The Hundred

Lie back with arms by your sides, legs extended. Pull belly button in toward the spine as you lift your shoulder blades off the mat bringing your chin to chest. While in this position, pulse your arms up and down for 100 counts (inhaling for 5 counts, exhaling for 5 counts).

Lower Abdominal Lift

Lie back with arms by your sides and legs extended toward the ceiling, toes pointed. Contract belly muscles and exhale to slowly lift hips straight off the mat a few inches. Slowly lower to start on your inhale. Do this with control and without rocking the hips. Lift and lower for 10 reps.

Criss Cross

Lie back with your knees bent, fingers laced behind your head. Lift your shoulder blades off the mat and exhale to twist your right shoulder toward your left knee as you extend right leg out as shown. Pause at the inhale and then exhale to twist to the other side. Work up to 15 reps on each side.

Roll Up

Lie back with legs straight and arms extended overhead (but not touching the floor). Pull belly button in toward your spine. Exhale as you bring arms overhead and lift shoulder blades off the mat, curling all the way up until arms are parallel to legs. Exhale again as you slowly uncurl back to start. Do this 10 times.

Swimming

Lie face down on mat with legs and arms extended. Inhale as you slowly lift right arm and left leg off mat as high as you can (extending fully your arms and legs away from each other in opposite directions). Hold for one count and then lower to start as you exhale. Repeat on opposite side and work up to 12 reps on each side.

Plank

Lie face down with legs extended, forearms resting on the mat shoulder-width apart, hands in fists. Tighten abs, tuck toes under and lift hips off the mat so that your body forms a straight line from head to heels. Hold for 30 seconds while breathing normally and then lower to start. Rest before repeating 3 more times.

Standing Side Crunch

Stand with feet slightly more than shoulder-width apart, knees soft, elbows bent, hands in fists by your shoulders. Tighten abs and exhale as you lower your torso to the left, then to the right as shown in one continuous movement, keeping your lower body very still throughout. Inhale as you come back to upright starting position. Work up to 30 reps on each side.

Always in fitness and wellness with you,
CLAUDEL KUEK
PowerMoves Pilates n Dance Singapore

About the Author

PowerMoves was created on the belief that an exercise phenomenon as life-enhancing as Pilates will empower you with mental agility and physical grace, and infuse you with the spontaneity and energy to move in a rhythm of your making, to dance in the music of your life.

At home cardio with no equipment.?

I want to lose weight in two weeks. Will doing jumping jacks help with that?
I eat healthy, I don't like sweets and I drink plenty water. I can't go out running because of the rain. And I don't have money for a treadmill of going to the gym.
Are there any cardio exercises I can do at home.
Will dancing help? What about running in lace.
Help please.
And how can I get my butt more firm.??

To lose weight in 2 weeks is possible but do it within the healthy guideline of losing 1-2 lbs per week.

If you're going to squeeze say 10 -15 lbs of weight loss in 2 weeks, I would say to you - don't do it because it'll spoil your health.....

Yes, dancing helps because it's a cardio exercise that helps kick start your metabolism to higher level so you're able to burn off excess fat from your entire body.

Ditto for running, jumping jacks or I recommend one very effective cardio exercise: rope jumping.

I've got a good guide on how to jump effectively to get results: http://www.perfect-body-toning.com/jump-rope-workout.html

You can do all these mentioned exercises at home.

Keep doing any one of them (say 3-4 times or 4-5 times per week for at least 30 mins per session) and you'll be healthier and stronger, besides losing weight.

For tighter butts, try this butt routine: http://www.perfect-body-toning.com/butt-workouts.html

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