Try These Pilates Moves for Stronger Abs and Legs



There is nothing like a good Pilates workout to strengthen your muscles before you hit the beach. And although reformers and stability balls can thrive, many movements can be made without equipment, making them perfect for routines at home (or on the beach). (Do you want more than what you got? Try these 12 classic pilates movements that double as ab exercises.)

Pilates and Abdomen Exercises
How it works: unfold your carpet, then browse each exercise for the number of reps given. To see how each movement should be used, use the above Jeanette video as a guide.

Superior fiber preparation Crush
A. Put yourself on your back with knees bent and feet flat on the floor. The hands are behind the head with the elbows wide.

B. Crunch to lift the shoulder blades of the floor. Hold this position, extend a few inches higher.

C. Hold this position, extend arms to the top, biceps through the ears.

D. Hold for a second, then slowly down to go back to the beginning.

Do 8 to 10 repetitions.





Abdominal Impulse
A. Start to lie down on the back in a break position, the abs engaged, the shoulders raised and the arms coming between the legs.

B. Crunch a few centimeters higher, reaching the legs further to the feet.

C. Pulse back and forth between crisis positions.

Make between 15 and 20 reps.

Lateral flexion pulse
A. Start in crisis position with the right arm behind the head and the left arm reaching the legs.

B. Crunch to reach the left.

C. Pulse back and forth between crisis positions.

Make 15 to 20 representatives on each side.

Crunch with leg extension
A. Start at the back with the legs in the table position.

B. Straighten the legs at a 45-degree angle off the ground, crunching on the feet.

C. Return to the beginning.

Do 8 to 10 repetitions.

One hundred francs
A. Start at the back in crunch position, the shoulders are raised to the ground, the abs engaged, legs in table position.

B. Quickly wrap arms up and down 5 times.

C. Straighten legs at a 45-degree angle off the ground. Push the arms up and down 5 times.

D. Return to the beginning.

Do 10 rehearsals.

Single leg injury
A. Start to lie on your back, right leg and raise the floor. Bend the right knee and bring the left hand over your body to grasp the right knee. The right tibia should grasp the right ankle.

B. Rinse the right leg by bending the left leg, changing hands on the opposite side.

C. Return to the beginning.

Do 8 to 10 repetitions.

Reach with Twist Foot
A. Start lying on the back, right leg straight and raised from the ground. Bend the left knee, twisting to reach the right elbow towards the left knee.

B. Straighten the left leg and bend the right leg, twist to reach the left elbow to the right knee.

C. Return to the beginning.

Do 8 to 10 repetitions.

roll
A. Start lying on your back with legs raised slightly from the floor, feet together.

B. Use the abdominals to slowly raise the legs on the head, lift the floor and reach the feet to touch the ground above your head.

C. Return slowly to the starting position.

Do 10 rehearsals.

Chisel
A. Start at the rear in the break position. Lift the left leg a few centimeters from the ground, keeping the right leg up to the ceiling.

B. Pulse right to your head 2 times.

C. Start the sides, bring the right leg a few centimeters from the ground while pushing the left leg to the head twice.

D. Continue to change sides.

Do 8 to 10 repetitions.

Single-Leg Teaser
A. Start lying on the back, right leg straight on a diagonal, left leg bent, arms above the head.

B. Inhale, carry arms to heaven.

C. Exhale, roll to a sitting position, keeping the right leg extended.

D. Return to the beginning.

Do 6 to 8 repetitions