Use Pilates exercises to flatten your stomach
Pilates is an exercise method based on the work of Joseph Pilates. Its primary function is to focus on strengthening the "powerhouse" (abs and buttocks) while increasing flexibility, strengthening muscles and improving posture.
These exercises include concentration and coordination of breath and movement, which helps to balance the body and mind.
exercises to flatten your stomach
Pilates is excellent for someone who wants your stomach and abs because it works to make the whole body lean. And as I have said many times on this site, you can not get leaner, toner abs until you work to make your whole body lean.
There is no such thing as toning up. You must work for all Pilates is ideal for helping your whole body becoming lighter as you can get stomach and abs you have been desired.
Now you can buy several different Pilates exercise programs that focus only on the abs. I bought Pilates Abs Workout with Ana Caban. I like it because the exercise routine is not very long (25 minutes) and it is not too hard to do.
The good thing about the video is that there are two levels. You can follow Ana for more advanced moves and there's another girl that you can follow if you want to take it easy at first and moves beginner. Another advantage to Pilates is that if you do the exercises regularly, you will see fast results.
Unlike many fitness programs, Pilates exercises are not based on the principle of "more is better". Rather, it focuses on repetitions of each exercise and limited the quality of each movement.
So instead of doing 50 leg raises, you can do it from 10 to 12. A smaller number of repetitions are important because you do not tire as easily and you can focus on the quality of each movement instead of just trying to finish.
Here are some good exercises to do Pilates if you're just focusing on your abdominals. All these movements are from Ana Caban is DVD I mentioned above.
Note: Before beginning any type of exercise routine, you should always consult a doctor.
The Roll Up
pilates
1. Lie on your back with legs straight and arms extended above your head. Relax your shoulders.
2. Keeping your back on the floor, slowly raise your arms toward the ceiling as you inhale slowly
3. As you exhale, slowly roll forward, peeling your spine off the mat. Keep your stomach tight.
4. Breathe again, lie down on your legs trying to keep them as straight as possible. As you exhale, slowly roll back down to the floor.
5. Breathe ride again to start the second repeat.
6. Repeat 5 times.
Simple Plan Straight Legged
pilates
1. Lie with your back flat on the floor. Extend the legs in the air, in parallel, with knees bent.
2. Rest your hands on your knees. Inhale slowly.
3. Exhale and bend your upper body, extending both legs. Extension of a match outside of your torso while bringing the other leg to the torso.
4. Pulse twice. Reach your hands near the bottom of the leg (near the ankle).
5. Inhale and switch legs, knees extended maintenance. Exhale and pulse twice more reach legs.
6. Repeat 5 times on each side, for a total of 10 movements.
Double Straight Legged Stretch
pilates
1. Lie on your back with your legs straight.
2. Slowly raise your head and neck off the mat as if you begin a basic crunch. Place your hands behind your head.
3. Bend both legs inside and do not touch the ground, then straighten and point them in the air for 11 hours. Keep your head and neck on the floor.
4. Slowly move both legs down (keep them together and as straight as you can) until they are about a foot from the floor.
5. Now raise them back up and start again.
6. Repeat this exercise 10 times.
A Leg Circles
pilates
1. Lie on your back, arms at your sides. Pull your abs in, extend the left leg toward the ceiling, and point your toe. Now slightly turn the foot inward.
2. clockwise rotation leg. Inhale as you round your leg down without touching the ground. Exhale as you rotate your leg to 12 hours.
3. Repeat 5 times and switch legs.
Sample Pilates video
exercises to flatten your stomach
Pilates is excellent for someone who wants your stomach and abs because it works to make the whole body lean. And as I have said many times on this site, you can not get leaner, toner abs until you work to make your whole body lean.
There is no such thing as toning up. You must work for all Pilates is ideal for helping your whole body becoming lighter as you can get stomach and abs you have been desired.
Now you can buy several different Pilates exercise programs that focus only on the abs. I bought Pilates Abs Workout with Ana Caban. I like it because the exercise routine is not very long (25 minutes) and it is not too hard to do.
The good thing about the video is that there are two levels. You can follow Ana for more advanced moves and there's another girl that you can follow if you want to take it easy at first and moves beginner. Another advantage to Pilates is that if you do the exercises regularly, you will see fast results.
Unlike many fitness programs, Pilates exercises are not based on the principle of "more is better". Rather, it focuses on repetitions of each exercise and limited the quality of each movement.
So instead of doing 50 leg raises, you can do it from 10 to 12. A smaller number of repetitions are important because you do not tire as easily and you can focus on the quality of each movement instead of just trying to finish.
Here are some good exercises to do Pilates if you're just focusing on your abdominals. All these movements are from Ana Caban is DVD I mentioned above.
Note: Before beginning any type of exercise routine, you should always consult a doctor.
The Roll Up
pilates
1. Lie on your back with legs straight and arms extended above your head. Relax your shoulders.
2. Keeping your back on the floor, slowly raise your arms toward the ceiling as you inhale slowly
3. As you exhale, slowly roll forward, peeling your spine off the mat. Keep your stomach tight.
4. Breathe again, lie down on your legs trying to keep them as straight as possible. As you exhale, slowly roll back down to the floor.
5. Breathe ride again to start the second repeat.
6. Repeat 5 times.
Simple Plan Straight Legged
pilates
1. Lie with your back flat on the floor. Extend the legs in the air, in parallel, with knees bent.
2. Rest your hands on your knees. Inhale slowly.
3. Exhale and bend your upper body, extending both legs. Extension of a match outside of your torso while bringing the other leg to the torso.
4. Pulse twice. Reach your hands near the bottom of the leg (near the ankle).
5. Inhale and switch legs, knees extended maintenance. Exhale and pulse twice more reach legs.
6. Repeat 5 times on each side, for a total of 10 movements.
Double Straight Legged Stretch
pilates
1. Lie on your back with your legs straight.
2. Slowly raise your head and neck off the mat as if you begin a basic crunch. Place your hands behind your head.
3. Bend both legs inside and do not touch the ground, then straighten and point them in the air for 11 hours. Keep your head and neck on the floor.
4. Slowly move both legs down (keep them together and as straight as you can) until they are about a foot from the floor.
5. Now raise them back up and start again.
6. Repeat this exercise 10 times.
A Leg Circles
pilates
1. Lie on your back, arms at your sides. Pull your abs in, extend the left leg toward the ceiling, and point your toe. Now slightly turn the foot inward.
2. clockwise rotation leg. Inhale as you round your leg down without touching the ground. Exhale as you rotate your leg to 12 hours.
3. Repeat 5 times and switch legs.
Sample Pilates video