The Pilates Series of Five is one of the BEST ab workouts I’ve ever found. It targets every muscle group in your core, can be done alone or as a part of a complete Pilates workout, and it takes just five minutes!
The first time I tried Pilates, I was hooked. I’ve practiced anywhere from 1-3 times a week for the past twelve years. So I can definitely attest to the effectiveness of this routine!
The Pilates Series of Five is an integral part of a traditional Pilates practice, developed almost 100 years ago by Joseph Pilates. Each move in the series takes about a minute, combining for an incredibly efficient 5-minute ab workout.
Pilates Abs Exercise With Small Fit Ball. Caucasian Woman Doing Workout In Fitness Studio Stock Photo
Do this as a part of my Pilates routine, and sometimes I’ll do the Pilates Series of Five by itself, or after a cardio session. Since it only takes five minutes, it’s so easy to fit this workout in anytime, anywhere!
Start by raising upper body and head slightly off the mat. Using hands, pull right knee in towards chest, pulsing twice, while left leg extends straight. Switch legs and repeat exercise on the other side.
Modifications: Raise extended leg to a 45° angle if trying to extend straight causes your back to lift off the mat. If lifting your upper body strains your neck, rest your head on the mat for this exercise.
Diastasis Recti Exercises (video)
Start by hugging your knees into your chest. Exhale and bring your upper body slightly off the mat to meet your knees, curling into a tight ball. As you inhale, reach your arms overhead at a 45° angle and extend legs at a 45° angle as well. Hold for one full second, then as you exhale, sweep your arms around to meet your knees as you once again pull them into your chest.
Modifications: When legs are extended, you can lower them to increase difficulty or raise them until you gain strength. If lifting your upper body strains your neck, rest your head on the mat for this exercise.
Lie on your back with legs straight overhead at a 90° angle. Lift upper body and head slightly off the mat and hold here for the duration of exercise. As you lower left leg (as low as you can go while keeping it straight), pull right leg (also straight) towards your chin with your hands. Switch legs, repeating this on the other side.
How To Do The Hundred In Pilates
Lie on mat with legs extended straight overhead at a 90° angle. Place hands behind head and lift upper body and head slightly off the mat. Hold here for the duration of exercise.
Keeping legs straight and together, slowly lower on each inhale as low as you can go while keeping lower back flat on mat (about 45°). Exhale and bring legs back up to 90°.
Also commonly referred to as the “bicycle, ” you may have seen this movement in other fitness programs. Not a surprise, as this is one of the most effective ab exercises
Stability Ball Exercises For A Crazy Strong Core
Lie on back with hands behind head. Slightly raise head and upper body off mat. Bring right knee in towards chest as you extend your left leg at a 45° angle. At the same time, twist your body to bring left elbow towards your right knee. Hold and exhale quickly four times. Switch legs and repeat exercise on the other side.
Note: I used fitness models to illustrate these moves as clearly as possible. However, I really do practice Pilates on a regular basis and have done so for over 10 years! Click here to see a real photo of MY abs today (one year after my daughter was born), as well as my 5 weight loss tips for breastfeeding moms.
This post contains affiliate links for your convenience – I only recommend products I love and use – read my disclosure policy here.
Core Strengthening Exercises (no Crunches Included)
This is one of the first Pilates books I studied and helped me develop my own 45 minute routine that I still practice today. It is an excellent resource for learning the system and exercises.
High-Density Foam Exercise Mat — If you have hard floors in your house or exercise space, you’ll want something thicker than a regular yoga mat to protect your spine. I bought this Valeo exercise mat when I started Pilates twelve years ago, and it is still in amazing shape!
Stacey is the creator of The Soccer Mom Blog, a Houston Texas mom blog that focuses on positive living for women and families. She loves to share real food recipes, money-saving tips, parenting encouragement, kids activities, DIY tutorials, home hacks, fitness, and so much more! To get to know Stacey even better, click here.Asset 19 angle-down-bold angle-left-bold angle-right-bold angle-up-bold Asset 10 certifications Asset 14 close-bold close Asset 8 Asset 12 menu Asset 18 Asset 17 Asset 6 Asset 16 Asset 9 Asset 15 Asset 11 Asset 13
Strengthen Your Core Muscles With Pilates Exercises
The Pilates ball is an effective training tool because it promotes core stabilization by adding resistance, which forces exercisers to activate their pelvic floor muscles. Additionally, the ball acts as an unstable surface, which promotes greater core stabilization.
The following exercises require activating or “hollowing” of the pelvic floor muscles. The feeling is similar to a Kegel exercise or stopping the flow of urine. When lying down, draw the pelvic muscles up and the navel inward toward the spine. Maintain this position while breathing. The exercises can be added into any fitness routine or performed in sequential order. It is best to perform the exercises at a slower pace, which challenges the deep layers of the core. When performed correctly, six to eight repetitions in total or on each side is sufficient.
Position the body into a “V” sit and place the Pilates ball between the knees. Engage the pelvic floor and lift the torso over the top of the hips. Lift the hands in front of the shoulders. Inhale and slightly lift through the chest; exhale and round the spine and slowly lower, vertebrate by vertebrate, onto the mat. Inhale and reach the arms overhead. Exhale and bring the arms above the chest, while peeling the torso off the mat, vertebrate by vertebrate. Return to the upright pose and continue the motion.
Exercises To Build Core Strength Sale Online, Save 60%
Lie on the floor and place the Pilates ball between the knees. Gently squeeze the ball to engage the muscles of the pelvic floor. Bring the arms overhead onto the mat, palms facing up. Exhale and lift the hips off the floor into a bridge, while simultaneously bringing the arms up toward the ceiling and then down next to the sides of the body. Inhale and lower the torso and the hips onto the floor, while simultaneously lifting and reaching the arms overhead.
While lying down, place the ball between the legs, near the lower calves. Lift the feet toward the ceiling and straighten the legs above the hips. Keep the hands by the sides of the body and engage the pelvic floor muscles. Roll the legs on the ball so that the right leg starts on top and the left starts below. If comparing the movement to a clock, the right foot starts at twelve o’clock and the left foot starts at six o’clock. With pointed toes, roll the legs onto the ball so that each foot creates a crescent moon shape. Continue this motion while maintaining a stable core. The exercise is more challenging when the feet are positioned away from the hips.
While lying on the floor, extend both legs flat onto the mat. Place the ball underneath the left leg between the calf and the ankle. Point through the toes on both feet and lift the right leg into the air; engage the pelvic floor muscles. Begin the circles in a clockwise direction. Inhale and cross the midline of the body; exhale and bring the leg down and around back to the starting point. Complete a set of clockwise and counterclockwise circles on each leg. If this is too challenging, bend the straight leg and place the ball underneath the foot.
Pilates Moves To Strengthen Your Core From Your Living Room
Lie on your back with hands and legs in the air. Hold the Pilates ball between your hands. Point through the toes and curl the head, neck and shoulder blades off the mat. Exhale and perform scissors, lowering the legs to 45-degrees off the floor. While scissoring, figure eight the ball between the legs, exchanging the ball into the opposite hand behind the hamstring of the leg that is closest to the chest.
While lying on the floor, place the ball underneath the hips and sacrum. Keep the hands by your sides and engage the pelvic floor muscles. Lift the legs to 90 degrees and point through the toes. Lower the right foot to touch the floor and return to center. Lower the left foot to touch the floor and then return to center. Perform the toe taps at a slower speed.
Beginning in the same position as the toe tap exercise, lift and extend the legs above the hips with pointed toes. Exhale and lower the right leg. As you reach your point of extension, pulse the leg at the bottom of the scissor three times. On the third pulse, lift the leg to its
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