Tag Archives: Pilates

Target these Muscles to Trim the Tummy

When it comes to training your abdominals, it’s important to include the deepest layer of this muscle group — the transversus abdominis, which is responsible for flattening the stomach. Here is a great way to target this area.

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Lie face up on a flat, level surface. If you have a Pilates Circle, place it between your inner ankles and straighten your legs above your hips. (If you don’t have this piece of equipment, you can do the same exercise without it.) Extend your arms to the sides and bend your elbows so that your hands are over your head.

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On an exhalation, press your naval toward your spine to flatten your abdominals. Focus on keeping your abs flat as you slowly lower your legs to a 45-degree angle. Pause for a few seconds, then raise your legs back to vertical. Repeat 12 times.

Source:Los  Angeles Times

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Pilates roll down

STRENGTHENING YOUR CORE WHILE  STRETCHING YOUR SPINE  :

Use this Pilates roll-down exercise to stretch and strengthen your core muscles. Leaning against a flat wall to perform the move helps you hold and maintain a C-curve shape to your spine.

Grasp a light dumbbell in each hand and stand with your back against the wall. Your shoulders and hips should touch the wall. Walk your feet forward, bend your knees slightly and firmly press your back into the wall. Let your arms hang below your shoulders.

Tuck your chin in toward your throat and begin to roll down until just your lower back and the back of your pelvis remain in contact with the wall. Pause at this point and focus on pressing your navel toward your spine as you move your arms in small circles six times. Pause and reverse the circles, keeping your arms loose. Roll up slowly, one vertebra at a time, and return to the start position.

Source :Los Angeles Times

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