AB workout

Pilates are one of the easiest ways to perform abdominal workout at home. But before performing this type of exercise, you need to know more about the ways to perform it. Without proper instruction and methods of performing, Pilate will not result in success.

This particular type of workout was developed by Joseph Pilate. There are so many kinds of Pilates exercise available out there. Certain type has distinguish effects on the body structure. If you are not exercise friendly, then I would like to suggest you to stick to the very few Pilates, which are incorporated with flat stomach.

The inventor of this particular type of exercise named it’s as contrology. This is very unofficial term though, as there is no word like that in the dictionary. This term is used to signify control over the mind. It’s very different by its nature and kinds. Usually in regular type of exercises we have to concentrate on the repetition and quantity.

Some best abdominal workouts (Pilates)

There are quite a good number of Pilate exercises available to perform. You can try those out both at home and gym according to your caliber. But, before switching to the any kind of Pilates make sure that you have reduced quite a good amount of fat from the body. Only then it will work accordingly.

Among the various types of these exercises, I am going to write down briefly about the 10 best Pilates which you can choose for performing. These are likely-

1. Roll Over

  • It is mainly performed targeting upper abs, hip flexors and lower abs.
  • Lie on your back and keep your legs together, reaching on a diagonal. Place your arms by your sides, palms down.
  • Use your abs to reach your legs overhead and then continue until they're parallel to the mat.
  • Tap toes to the mat, lift and open legs shoulder-width apart, and slowly lower your spine back to the mat.
  • Complete 10 repetitions.

2. The One Hundred

  • It is mainly performed targeting upper abs, lower abs, and obliques.
  • Lie on your back. Curl your upper body away from the floor.
  • While keeping your arms straight, pulse them quickly in a small vertical motion.
  • Inhale for 5 counts, exhale for 5 counts to do 1 set.
  • Complete 10 repetitions.

3. Oblique Roll Back

  • Sit tall with feet flat on the floor and arms reaching out in front of you.
  • Tuck your tailbone and roll back, sweeping your right arm down and back. Let your upper body twist toward the direction of your arm.
  • Roll back up to sitting, retracing the path of your arm.
  • Repeat on the other side to complete your first set.
  • Complete 10 sets.

4. Twist

  • Sit on one hip with both legs bent, top leg turned out with foot flat on mat and bottom leg resting on mat with foot behind top foot. Your weight should be supported on one hand, in line with hip, arm extended. Your top arm is extended, resting on your knee, palm up. Stabilize your shoulder, lift your pelvis and top arm toward ceiling, and extend your knees so your inner thighs connect, creating a bow shape between hands and feet.
  • Reach top arm underneath body and mat as you twist your upper body to face the mat, contracting deeper into your abs and slightly rounding through your spine.
  • Unwind and slowly lower yourself back to the starting position.
  • Continue for 30 to 45 seconds on each side.

5. Roll Up

  • Lie flat on your back with your legs extended and your arms reaching overhead.
  • Reaching arms toward the ceiling nod your chin to your chest and curl your upper body away from the mat with your fingers reaching toward your toes.
  • Carefully roll back down to your starting position.

6. Single-Leg Stretch

  • Lie on your back with your legs in tabletop position. Curl your upper body away from the floor so your shoulders are off the ground.
  • Extend one leg and lightly tap the opposite knee with both hands.
  • Switch legs.
  • Continue for 1 minute.

7. Criss Cross

  • Lie on your back with your legs in tabletop position. Curl your upper body away from the floor, hands behind your head.
  • Extend one leg and simultaneously twist your upper body toward your flexed knee. (Think shoulder to knee, not elbow to knee.)
  • Repeat on the other side.
  • Continue for 1 minute.

8. Double-Leg Stretch

  • Lie on your back with your legs in tabletop position. Curl your upper body away from the floor.
  • Simultaneously reach your arms overhead as if you were taking off a top hat. Extend your legs.
  • Circle your arms out to the side, reaching toward your ankles as your legs return to tabletop position.
  • Continue for 1 minute.

9. Scissors

  • Lie on your back with your legs together. Curl your upper body away from the floor, reaching your arms toward your ankles.
  • Let one leg extend toward the floor while you gently pull your opposite leg toward your chest.
  • Switch your legs in the air to create a scissoring motion.
  • Continue for 1 minute.

10. Teaser

  • Lie on your back with your arms overhead.
  • Reach your arms up toward the ceiling, nod your chin to your chest and begin to curl your upper body away from the mat.
  • Lift your legs to create a "V" shape, bringing your arms to create an "equal" sign.
  • Slowly start to roll back onto the mat.
  • Complete 8 to 10 reps.

Health benefits of the above mentioned AB workout (Pilates)

After certain level of other different types of workout, you might find that your body is reduced in fat. Once you feel that you can achieve a lean body, and then it would be better to switch for spot toning. Whenever we talk about the spot toning for flat belly, AB workout (Pilates) comes at the first sight. Pilates are the most well known and fruitful way to shape the belly muscle accordingly. It will not just help you to get the desired shape in belly; In addition it will accelerate the way to burn calories from the body alongside.

So, hereby I am going to write down few major health benefits of AB workout, which could be attained if you are trying this at home or gym. These are likely-

  1. It can help you to shape upper abs, lower abs and hip flexors
  2. AB workout can help you engage different parts of the body
  3. Involving different parts of the body will lead the way to get rid of various kinds of joint pains
  4. It can shape the muscles of legs and arms alongside the belly
  5. AB workout (Pilates) can be a great way to perform aerobics

Moving different parts of the body can pave the way to massive calorie burning

Last update: October 04, 2016 03:59:48 pm

Advertisement
Total Hit :

DMCA.com Protection Status
Daily Calories Calculator