Pilates is an effective exercise to strengthen your core, including your abs, back, butt, and thighs. Plus, it is a safe workout because it was designed for people who had injuries and could not do active exercises. A lot of people find Pilates especially powerful to make your abs supple and give you long and lean muscles. Here is a simple Pilates routine that really flattens your tummy and it takes about only 15 minutes. Remember to pull your abs in and up throughout the workout. Ready? Go!
One hundred
Lie on your back with your knees bent and shins parallel to the floor. There should be a right angle at your hip and knees. Exhale and curl up with your head, shoulders, and upper back off the floor. Make sure your head is vertical to the floor and gaze at your belly to protect your neck. Lift your straight arms a few inches up and get ready. Then start to pump the arms up and down; 5 pumps with short inhales and 5 pumps with short exhales. Start to count “in-2-3-4-5; out-2-3-4-5” and do 100 pumps or 10 sets of “in and out” (That's why it's called “one hundred”). You may challenge yourself by sticking the legs out up at 90 or 45 degree.
Roll Up
Lie on your back with straight legs, feet flexed, and arms alongside the body. Shoulders glide away from the ears. Inhale and bring your arms up; exhale and bring your arms over head only to the point where your ribs start to pop out. Now you are ready to start rolling up. Inhale to peel off your head, neck, and spine and let your arms to bring you up. Exhale to bend forward and curl over. Then inhale to sit up and bring the arms at 90 degree. And exhale to lie down and bring the arms overhead. To summarize one cycle of roll up: “inhale, roll up; exhale, curl over; inhale, sit up; exhale, lie down.” Repeat for 3 times slower and 3 times quicker.
Single Leg Stretch
Lie on your back with knees bent toward the chest and hold your shins. Exhale and engage your abs to bring your head and shoulders off the floor. Gaze at your belly instead of the ceiling to protect your neck. Now hold your right shin with both hands and stick out your left leg at 45 degree angle. Slightly pull your right leg in twice with 2 short inhales. Then exhale and switch the legs. Repeat for 10 sets (10 times for both legs).
Single Straight Leg
Lie on your back with your legs up at 90 degree. Exhale and use your abs to lift your head and shoulders. Send the left leg out at 45 degree angle and hold the back of you right leg with both hands. You may grab the back of the thigh, the knee, or the calf depending on your flexibility. Gently pull your right leg toward you twice with 2 short inhales. Then exhale and switch the legs. Repeat for 10 sets.
Lower Back Massage
Now you deserve a short break and get ready for more exciting exercises! Lie on your back with knees bent toward the chest and hold your knees. Rock your body from side to side to massage your lower back. Then make small circles with your knees; and reverse the circles.
Criss Cross
Lie on your back with knees bent toward the chest. Exhale and engage your abs to bring your head and shoulders off the floor. Place your palms at the base of your skull with one palm on top of the other. Inhale. Exhale, stick your right leg out at 45 degree angle, twist to the left, and bring your right elbow to the left knee. Inhale as you switch; exhale as you are at the position for the opposite side (left elbow to the right knee and left leg sticking out). Keep your elbows wide. Repeat for 10 sets.
Double Leg Stretch
Lie on your back with knees bent toward the chest and hold the shin bones. Exhale and curl your head and shoulders up. Inhale as you reach away with your arms overhead and legs sticking out at 45 degree angle. Exhale as you circle your arms, bend your knees, and hold your shins. Remember to still pull your abs in and up as you reach out. And engage your abs more when you bring your arms and legs back. Repeat for 8 times.
Child Pose
Now you are almost done. The last one is a nice stretch to relax your lower back. Sit on your heels and bring your forehead to the floor with arms overhead. Just breathe and relax.
