Flat Ab Series

I'm a huge fan of all ab exercises. When you are exercising it's very important to target all areas - which is why I love running. It tones your arms, legs, abs & butt. But, it's always important to add other exercises in the mix - to give your muscles definition. 

So, today I want to share with you the ab series from Mat Pilates. Pilates targets core strength in all its exercises - but the ab series is where you really feel the burn.

There are a total of five exercises in the series:

1. Single Leg Stretch

• Lie on your back with your knees tucked to your chest. Draw your belly in & flatten your spine against the mat. Place both hands on your right knee and press your left leg out to a 45 degree angle. Then, switch your legs back and forth until you reach about 10 kicks on each leg. 

2. Double Leg Stretch

• Lie on your back with your knees tucked against your chest. Place both hands on your shins. Inhale as you raise your arms back by your ears. Simultaneously extend your legs at a 45-degree angle. Exhale as you tuck your knees in and sweep your arms out to the sides and in to your knees. Repeat 5-10 times.

3. Scissors

• Lie on your back with your knees tucked against your chest. Extend one leg toward the ceiling, and grab as close to your ankle as possible. Extend your other leg forward, about 12 inches above the floor. Pull the higher leg toward you in two tiny pulses, and then switch your legs. Repeat this exercise 10 times on each leg. 

4. Lower-Lift

• Begin on your back with your legs pressed together and extended toward the ceiling. Place your hands behind your head with your elbows wide. Flatten your spine to the floor. Lower both legs about 12 inches. Do not allow your back to arch off the floor. Exhale as you pull your belly in and raise both legs to upright. Repeat 10 times. I think this one is the hardest! 

 

5. Cross-Cross 

• Lie on your back with your knees tucked against your chest. Bring your hands behind your head with your elbows wide. Flatten your spine against the floor and draw your belly in. Extend your right leg out at a 45-degree angle. Twist your torso to the left, slowly peeling your shoulder blade off the floor. Inhale and then exhale as you switch your legs and your torso twists. Repeat 10 times on each side. This one is great for those love handles! 

After you finish your cardio at the gym OR if you are at home - these are FABULOUS ab exercises you can do anywhere. 

...xox...

Liz