Pilates has acquired a lot of fame in recent years. The reason for its popularity are the exercises moves in its routine. The easiness and effectiveness of Pilates is the reason why it has become intensely popular amongst women and celebrity circles. Pilates initially started as a rehabilitation technique. Pilates also helps recover from sport injuries, building body endurance for birth in prenatal exercise, convalescing from birth with post-delivery Pilates’ exercises, calorie burn, bringing flexibility in old age, relaxation and lots more.
The following are a few tips and Pilates exercises:
Pilates for New Exercisers
Most exercises in Pilates are performed with springs, bands or one’s own body weight. Pilates moves that beginners needs to follow are, warm-up exercises, chest lift, roll-ups, and one leg circle, rolling like a ball, open leg balance, the kick side series and many other. Alycea Ungaro, author of 15-Minute Everyday Pilates reveals these steps in detail.
Flat Abs: Pilates Hundred
This move is considered to be an excellent way to flatten the belly and tone-up your abs efficiently. To perform this move, you need to hold the knees from behind, scoop the belly in and curl down to the ground to get into the position. After that, curl the head and shoulders upwards slightly while the lower back should be still pressed to the ground. Move up and down in slight motions at both the sides. Inhale and exhale for 5 times until you reach to 50 pumps. Take a break for few seconds and repeat the step again.
Flat Abs: Hundred on the Reformer
This move is performed on a spring-based resistance machine. Lie on your back and put your legs in the table-top posture or extend the at 45-degree angle. Then pull the strap downwards besides your belly. Bend the head and shoulders up and pulse the arms up and down. Inhale 5 times and then exhale five times until you reach to a hundred pulses.
Flat Abs: Roll-Up
Start with legs straight in front of you, extend arms over the legs and lower your head between your arms. Lie on to the back whilst bending your knees and break halfway down. Raise the arms straight up and pull your abs in firmly. Breathe-out while lower keeping your arms lower as you twist up. Repeat this move in moderate pace to become more developed for this exercise while trying lowering all the way to the ground.
Flat Abs: Neck Peel
Those who encounter soreness of neck through sit-ups this is an ideal exercise for them. Lie down flat with the end of a resistance band or towel tucked under the centre of your back. Curl up your knees and grasp the other end of the resistance band above the head, breath-in and use your ab muscles to slowly turn-up your body by allowing your head to rest against the band. Breathe-out and go back to the beginning stance. Revise this step five times while ensuring that your abs perform all the work simultaneously.