8 Pilates Moves for Fab Abs - Women's Health

8 Pilates Moves for Fab Abs – Women's Health



hi I'm Jen ater fitness editor at women's health and this is the hit the floor Pilates workout eight moves for fab apps this is the mermaid with ball start on your mat and bring your right knee bent in front of you and your left leg bent behind you place your right hand on the ball and bring your left arm to shoulder height keeping your shoulders down and away from your ears roll the ball away from you as you reach your arm across your body hold for two to three seconds keeping your core engaged and really feeling it in your obliques then roll back to start and repeat for eight to ten reps then continue and do it again on the other side that's the mermaid with ball this is the rollover start by lying back on your mat arms by your side palms down and extend your legs towards the ceiling feet flexed engage your core and lift your hips just slowly roll back extending your legs over your head and pointing your toes go as far as you can without letting your toes touch the ground hold for two seconds then slowly roll back to the starting position that's one rep as you do this really focus on engaging your core to lift your hips and keep everything really tightened together the movement should be slow and controlled as you go through it finish 810 reps to complete this exercise that's the rollover this is footwork on ball start by placing the ball underneath your feet toes together and heels out for me to small V then lie back on your mat with your arms by your side palms facing down contract your core and glutes and push the ball away from you until your heels are on the ball pause then bring them back to the starting position that's one rep complete 810 reps to complete this exercise thats footwork on ball this is the role backing up start on your mouth your legs is done in front of you feet flexed and bring the ball to shoulder height engage your core and slowly roll back trying to lower your body one vertebra at a time bringing the ball over your head pause then slowly return by rolling back up one vertebra at a time until you're fully seated back straight you'll do 810 reps that's the role backin up this is the swan on ball lie on your mat with your leg extended behind you and place the ball underneath your chest place your forearms on the mat palms facing down and relax your shoulders and chest over the ball lightly press your palms into the ground as you lift your chest and head to lengthen your spine hold for two to three seconds then return to start that's one rep as you do this movement you want to make sure to keep your core engaged to prevent putting pressure on your lower back return to start finish 810 reps to complete this exercise that's the swan on ball this is back arm rowing start with your feet flat on the mat about hip width apart lengthen your spine straighten your back and bring your arms out to shoulder level palms facing up keeping your core engaged lower your torso to about 45 degrees as you bring your fists towards your shoulders return back to the starting position you want to make sure as you do this movement you're really feeling the contraction in your core and really coming back to a straight back you'll do 810 reps that's back arm rowing this is the coordination with ball start by holding the ball both hands and line back on your mat bring your knees and hips bent to 90 degrees and then at the same time extend your arms and legs while rolling your shoulders off the mat hold for one to two seconds keeping your core engaged in legs together then return to start that's one rep finish 810 reps to complete this exercise that's the coordination with ball this is the mermaid with twist on your mat place your weight on your right hip and your right hand then cross your left foot in front of your right and place it flat on the floor then in one motion raise your hips straighten your legs and lift your arm overhead really feel this in your core then push your hips back and twist your arm under your torso then slowly bring it back and return to start finish 810 reps then repeat on the other side that's the mermaid with twist you

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