Tue 14 Jul 2009
Pilates focuses mainly on the core or abdominal muscles so it is perfect for working on the back and abs. One of the great things about Pilates is most people can do it on their own from home at any time. For actual physical therapy or more advanced training though you should consult a certified Pilates instructor that can guide and correct your movements to ensure you are doing everything the proper way. These exercises are good for working out on your own and will strengthen your back and abs.
The Hundred
This is perfect for your abs and while the results may not be immediately visible you will feel them deep in your stomach as this stimulates the interior abs providing a workout from the inside out. Lay on your back and bring your legs into your chest then rest your arms at your side. Take in a deep breath and extend your legs straight as you lift your shoulder blades and arms off the ground about six inches. Pulse your arms for five beats then flip them over and pulse again for five beats. Continue to breathe as you do this. Repeat for a total of one hundred pulses without ever lowering your body.
V-Sits
On your back lift your arms over your head and keep your legs out. All in one breath and movement raise your torso in one piece, and legs at the same time. Bring your arms over your head and bend at your waist at the hip section. Make your arms reach toward your toes so you end up in a “v” sit position. Hold for one breath. Exhale and roll down the vertebrates of your spine. Repeat as many times you can handle.
Chest Floating Technique
Start on your stomach with your arms at your side and legs straight out. Your forehead should be resting on the floor and you should stare straight ahead. Inhale and lift your torso and bringing your arms behind your back stretching them out. Push your shoulder down as you do this. Keep your head in line with your spine so it isn’t strained. Hold the position for a full breath. Then exhale and relax down. Do this ten times.
