How to Use Pilates for Abdominal Muscles

Pilates helps build core muscle strength which includes abdominal muscles, the back and spine. Pilates also tones the waist and defines the lower and upper abdominal muscles. If you practice Pilates on a regular basis, you'll be rewarded with strong, sleek abdominal muscles.

Things You'll Need

• Exercise mat

Instructions

1. Lie with your back flat on your mat. Bend your knees with your feet parallel. Keep your shoulders down as you bring your hands behind your head. Keep your hands at the base of the skull. Keep elbows open at the side during the exercise.

2. Breathe deeply through your nostrils. Exhale through your nostrils and slowly pull your belly button toward your spine. Tilt chin slightly and slowly lift the upper spine off the mat. Remember to stabilize your abdominal muscles and don't strain your neck. Keep neck and shoulders relaxed. Inhale deeply through the nostrils and draw abdominal muscles deeper. Exhale as you continue to stabilize the abdominal muscles as you slowly lower back to the mat. Repeat six to eight times.

3. Lie back on the mat and bend your knees with your feet parallel. Lift both your head, neck and feet slightly from the mat. Place your hands straight to the side of your body lifting slightly from the mat. Keep your arms straight and start moving your arms up and down rapidly in rhythm to your breath. Inhale and exhale like you are panting quickly. Inhale to the count of one and exhale to the count of two. Continue until you reach 100. Release your neck, head and feet to the mat.

4. Rest on your mat and breathe deeply through your nostrils and exhale deeply through your mouth. As you stabilize your core (abdominal muscles, back and thighs), slowly tilt your pelvis up lifting your hips off the ground slightly. Hold for ten seconds as you inhale through the nostrils and exhale deeply through your mouth. Release your back and hips slowly and lower to the ground. Repeat six to eight times.

5. Bring your knees to your chest and rock slightly from left to right loosening your back and spine. Stretch your arms over your head and point your toes stretching out your body completely. Stretch deeply and feel as if your muscles are lengthening as you release the stretch. Relax your body as you inhale deeply through the nostrils filling your stomach with air. Exhale your breath through the mouth. Close your eyes and take a few moments to relax and rest on your mat.

Tips & Warnings

• If you experience any pain while attempting these abdominal exercises, stop immediately.

• Modify the "100s" exercise by not raising your head and neck off the mat. If you have neck issues, keep your back flat on the mat.

• If you are pregnant or have any existing medical conditions, contact your physician before attempting these Pilates exercises.

• If practiced consistently, these abdominal Pilates exercises will strengthen and tone your stomach.