Pilates Flat Abdominals Series

Introduction and Warm Up

Pilates is all about core strength, the benefits of which go beyond flatter abdominals. But it is the flat ab results of doing Pilates exercises correctly help make Pilates as popular as it is.

The secret to getting flat abs. is to do the exercises correctly. That means that the abdominals have to be very pulled in and up. They cannot be allowed to bunch up and poof forward. When that happens, the rectus abdominus muscle, the outermost muscle of the abdominal muscles, is getting shorter and bunching up. This might make that muscle stronger, but you will not get balanced development, core strength or a flat stomach out of it (crunchers take note!). The flat abs. come from the deep scoop of the abdominals balanced by the length and breadth of the spine.

Let's Begin!

Warm Up: One of the keys to doing abdominal exercises effectively is being warmed up first.

If you haven't warmed up yet, choose at least two exercise from the Warm Up Folder.

Then proceed to the first full on abdominal exercise, The Hundred.

The Hundred

The Hundred is a classic Pilates Mat Exercise. It develops core strength. The Hundred requires that we coordinate the breath with the movement, and be strong and graceful at the same time. For modifications and related links go to The Hundred.

1. Lie on your back with your knees bent and the shins parallel to the floor. For now, put your hands behind your knees. Inhale to begin.
2. Exhale: Bring your chin down and curl the upper spine up off the floor. Keep the shoulders engaged in the back. The gaze is down into the scoop of the abs.
   Stay here and Inhale
3. Exhale: At the same time, activate the abs. and extend your legs and arms toward the wall in front of you.
   The legs should only be as low as you can go without shaking and without the lower spine jumping up off the mat. The arms extend straight out but low, just a few inches off floor
4. 5 Short breaths in and 5 Short breaths out (like sniffing in and out) go along with a controlled up and down pumping of the arms. This is a small pumping action - be sure to keep your shoulders relaxed.
   The legs are still extended and the abs. are very scooped.
5. To finish: Keep the spine curved as you bring the knees in toward the chest. Grasp your knees and roll your upper spine and head back to the floor. Take a deep breath in and out.

For modifications and related links go to The Hundred.

The Roll Up

The Roll up is one of the classic Pilates Mat exercises. Roll Up is a great challenge for the abdominal muscles, and is well known as a foundation exercise for the Pilates flat abs effect.

Here are the brief instructions for Roll UP. For the full instructions and modifications for go to: The Roll Up

1. Lie flat on your back, arms above your head, ribcage down.
2. Inhale: Leave the shoulders in the back as you bring the arms overhead and begin to curl the chin and upper body forward.
3. Exhale: Continue curling up off floor as you deepen the scoop of the abs and reach your arms forward parallel to your legs.
4. Inhale: Begin with a deep pull in of the lower abs to start to roll back down.
5. Exhale: Continue to roll down, one vertebrae at a time Repeat up to six times.

For the Full Instructions for Roll Up and relevant links go to The Roll Up.

Single Straight Leg Stretch

Single Straight Legs is a challenging Pilates mat exercise that works abdominal endurance and stretches the backs of the legs. This is a different exercise than Single Leg Stretch.

For modifications and relevant links go to: Single Straight Leg Stretch

1. Begin lying on the mat with legs extended toward the ceiling. Legs and heels are together in Pilates stance, rotated slightly outward from the hips.
2. Extend the spine, pull in the abdominals, and curl the chin and upper body up off the mat. The tips of the shoulder blades touch the mat.
3. Grasp an ankle, or below the knee if you have tight hamstrings, and stretch the other leg out at a 45 degree angle.
   You can adjust the angle of the outstretched leg to make the exercise more or less difficult.
   The lower the leg, the harder the abdominals have to work to maintain alignment.
4. Inhale and pull your leg toward you and pulse the leg toward you twice, increasing your stretch. Switch Legs.
5. Exhale and pulse the leg pull your leg toward you and pulse the leg toward you twice, increasing your stretch. Switch Legs.

Repeat 6-10 times.

For tips and relevant links go to Single Straight Leg Stretch.

Counter Stretches

It is important to balance your workout with exercises that work opposing muscles to the ones that you are focusing on. Now would be a good time to choose an extension exercise or two.

Some good choices: Swimming or Swan

Criss Cross

Criss Cross focuses on the abdominals with a special emphasis on the obliques. The obliques aid in posture stabilization to some degree but the are more involved in flexion and rotation of the spine. One of the benefits of working the obliques is that they help define the waist.

For Criss Cross modifications and relevant links go to Criss Cross

1. Lie on your back in neutral spine, shins up - parallel to the floor.
2. Place your hands behind your head, supporting the base of the skull elbows are wide.
3. Scoop the abdominals and leaving the pelvis in a neutral position (not tucked or hyper-extended), curl the chin and shoulders off the mat.
   Inhale
4. Exhale: Reach one leg out long, and as you keep the elbows wide, rotate your torso so that your armpit is reaching for the opposite knee.
5. Inhale: Inhale as you switch legs and bring the trunk through center.
6. Exhale: Extend the other leg long, and rotate the trunk toward the bent knee

Repetitions: Start with 6 and work your way up to 10. Tip: You must keep a stable neutral pelvis as you rotate the spine. No tucking, tilting or rocking please!

Double Straight Leg Lowers

This exercise is very effective at working both the upper and lower abdominals. Provided that you do it correctly, this is an ideal core strength builder. Follow these step by step instructions and learn to protect your back as you get a great abdominal challenge.

1. Prep. Lie on your back legs straight up toward the ceiling. Rotate the legs out slightly, keeping the heels together and inner legs pulled in the center line.
   Place your hands behind your head, keeping the elbows and wide and chest open.
   Inhale and on the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as your curl your upper torso up off the floor. You will maintain this core strength torso position throughout the exercise.
2. Inhale: Keeping abdominals pulled in and the back pressed to mat, lengthen your legs out of your hips as you lower them.
   Go only as far as your can maintain control and good alignment. Do not let your back pop up off the mat. Use your upper abs. to maintain the lift of the chest. Don't try to hold your self up by pulling on your head and neck with the elbows and hands(a common temptation)!
3. Exhale: With control, deepen the abs. even more as you return the legs upright.

Repeat the exercise 6 - 8 times.

For more directions, modifications and relevant links go to Double Straight Leg Lower/Lift