Grueling Pilates Work For Those Abs

I teach a Pilates class once a week, and our exercises are very deliberate and controlled. I also teach a kick class and like to add my Pilates ab exercises during floor work but with the same music bpm (usually 130-136). So, here are a few exercises I've modified to really work the abs. I usually do about 6-8 exercises for 30 seconds each, throw in a modified plank hold and then repeat the cycle once again. It adds up to about 11 or 12 minutes, and it's quite grueling. Here we go:

Pilates single straight leg stretch:

• Head and shoulders curled off the floor looking down toward the navel
• One knee is brought into the chest, then switch, extending that leg
• Start with the hands gently guiding the knee that's coming in

• After 30 seconds, just switch the arms and extend them past the hips with the palms facing inward
• It's a little harder since your weight is not supported by the leg the hands were pulling gently on
• Keep the legs switching back and forth
• Make sure the knee is brought in straight rather than pulling it out of line to the outside of the hip

• After 30 seconds, finish the single straight leg stretch with the hands behind the head--separated and with the elbows back

This will be particular challenging, so inform participants of the three modifications: 1) keeping the head and shoulders on the mat if they do this, make sure the back NEVER lifts; 2) take the legs higher--also a good idea with #1 to prevent that back from arching; 3) keep the hands in position one with the hands gently guiding the knee inward

Pilates scissors:

• Head and shoulders curled off the floor looking down toward the navel
• Lift one leg at a 90 degree angle with the second leg down hovered off the floor
• Switch the legs back and forth as you reach up toward the ankles (or calves) with straight arms

• After 30 seconds of scissors, now have the class do it WITHOUT using the hands to really challenge the abs. Just have them extend their arms straight past the hips with the palms facing inward
• After 30 seconds of this position, just like in the single straight leg stretch, have them put the hands behind the head--separated with the elbows back.

One modification can be keeping the head and shoulders on the mat, again making sure they never let the back lift up off the mat. Another modification is reaching behind the thighs instead, and repeating position #1 instead of moving onto #2 or #3.

Pilates double straight leg stretch:

• With both legs up at a 90 degree angle, press the heels together, and point the toes gently so you form the letter V. Now, turn the knees away from one another (outward), while keeping the calves and inner thighs touching or as close together as possible. This position is called Pilates V and is difficult to maintain. They can modify it by not turning the knees outward (this really works the legs)
• Head and shoulders curled off the floor looking down toward the navel
• Slowly bring legs down to about a 45 degree angle--4 counts down, 4 counts up.
• Keep the legs pressed together, and start with the arms extended straight with the arms reaching past the hips, palms facing inward

• After 30 seconds, again switch the arms and put the hands behind the head as you did in the other two exercises.

You can modify this exercise by keeping the head and shoulders on the mat. You can also use a smaller range of motion by only bringing the legs down to about 60 degree angle.

Then, we usually flip over, stretch those abs, and move into our modified plank.

Pilates modified plank:

• With the elbow to the wrist down on the mat, push the body up onto the toes with the body as straight as possible from the head to the hips.
• Keep the abs tight (navel to spine) and hold this position for 1 minute.
• Once your class gets good, you can move up 15 or 30 seconds after the next 3 or 4 classes till they can hold it for 21/2 or 3 minutes.

This exercise can be easily modified by bring one or even both knees down to the mat (they'll still work the abs). They can also push the hips up toward the ceiling to lessen some of the weight off the abs. They can also push up into a "regular" plank by putting the hands down on the floor instead of the forearms.

Then, you just start the three above exercises again with the 30-second increments and end there or with one more modified plank.

Enjoy, and let me know if you have any questions.

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