Get super strong abs with these Pilates 5-exercise series. No equipment needed!.

The majority of people believe that these are some of the greatest ab exercises ever. Yes, they are difficult. By keeping your head down and/or keeping your legs from squatting too low, you can modify them. The full instructions provide modifications for these workouts.

In general, maintain your upper body curled while moving your legs away from your center of gravity and stabilizing your pelvis with your abdominal muscles. Keep your back from rising off the mat by only lowering your legs as low as you can control the action with your abs. Your pelvis needs to remain steady.

The Pilates series of five is a popular sequence of Pilates mat ab exercises that can be included into any workout. If you're following the standard Pilates mat routine, the five-step sequence alternates between rolling like a ball and spine stretch.

The five-part series is summarized here.

 

EXERCISE 1: Single Leg Pull on the Mat:

exhale each time you pull one knee toward your chest (the extended leg hovers off the mat).

 

EXERCISE 2: Double Leg Pull:

a simple exercise, yet quite effective for tightening the abs while stretching the lower back. Extend both arms and legs out, then hug them together as you exhale.

 

EXERCISE 3: Single Straight Leg Stretch:

the challenge is keeping the top leg as straight as possible.

 

EXERCISE 4: Double Straight Leg Stretch:

 With straight legs, pull them toward your nose, initiating the movement from the contraction of your lower abdominal muscles. Keep your lower back bolted to the mat at all times.

 

EXERCISE 5: Oblique Criss Cross:

 Good  old-fashioned bicycles for the abdominals! Try not to fold your elbow forward over your face. Keep the elbows back always and rotate from the spine.

 

Pilates is a form of total-body exercise with a focus on strengthening the core. When performed precisely and with proper technique, these workouts are deceptively difficult and focus on the core.

Pilates offers several advantages, and the exercises may be changed to suit any level of fitness, age, or stage of life.

The best method to improve your general health is to strengthen the body with Pilates.

Pilates builds your strength without making you stiff by putting an emphasis on your breathing, balance, and mind-body connection. The spine and joints benefit from Pilates workouts by becoming more mobile, strong, and flexible.

Pilates improves your quality of life by fostering ease in your everyday activities and advancing your physical and mental health.