7 Pilates Routine That Has Helped Women Worldwide

1) Ab Scoop

Target Area: Abdominals—especially the six-pack or rectus abdominis

This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down. Precision in this type of scoop is one of the secrets of Pilates.

 

2) The Hundred

Target Area: Abdominals, breathing

Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up—don't let your neck and shoulders do all the work.

 

3) One Leg Circle

Target Area: Abdominals, thighs, hip flexors

The abdominals keep the pelvis stable as the leg moves. No rocking and rolling! Be sure to use your full range of motion without losing control.

 

4) Rolling Like A Ball

Target Area: Abdominals, spinal mobility

Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by falling back or using momentum.

5) Front Support Plank

Target Area: Back extensors, abdominals, shoulders, arms

Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you engage the legs and imagine squeezing the gluteals together, the exercise will be easier.

6) Saw

Target Area: Hamstrings, inner thigh, obliques, back mobility

Keep your hips anchored and level as you twist to the side. Use opposition when reaching forward so that you also reach back at the same time.

7) Swan Prep

Target Area: Back extensors, abdominal stretch

Swan provides a wonderful counter stretch to the many forward flexion exercises we do in Pilates. This is an everyday move.

 

 

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