Pilates Exercises
Exercise 1 - Oblique's Side Pulse Pull in the abs and breath normally (purse lips), then squeeze your legs
together and move them up and down in a pulsing movement
This works the sides of your waist and abs
Exercise 2 - Oblique's Side Pulse For a beginner, you might wish to place your floating hand on the floor in
front of your body to stabilise you more
This progression works the sides of your waist and abs a bit harder
Exercise 3 – Progressive Side PlankTake care not to raise hips up too high. Head in neutral spine
(keep everything straight)
Further progression of the oblique's Side Pulse with the hand on the waist
Exercise 4 –Side Plank With Over arm Raise on Elbow
Keep your movement flowing
Works the waist and the stomach
Exercise 5 –Side Plank with Overarm Raise (on Hand)
Because of leverage, keep the abs tight and don’t over stretch. Place your hand in line with (not at right angle too) the body
This is a progression which is more difficult
Exercise 6 – Single Leg Stretch for the Abs
Make sure the back is flat, engage the abs
Working the lower abs
Exercise 7 – Double Leg Stretch for the Lower Abs
Make sure the back is flat, engage the abs
Harder to do than the single leg stretch because of increased leverage
Exercise 8 – Criss Cross for Lower Abs
Take care not to go too low with the legs as a beginner
Works lower abs and hip flexors
Exercise 9 – Pilates Scissors Beginners should start with slightly bent knees, because as you progress and
straighten your legs more, leverage will increase
Works lower abs and hip flexors
Exercise 10 – Plank on Elbows with Alternate Leg Raise
Make sure the back is not arched
Working whole of the abs area
Exercise 11 – The Reverse Roll-out Pull your abs in before starting the roll back, stop rolling back when you feel
tension in your stomach
Working whole of the abs area
Exercise 12 – Advanced Roll As you go down, restack the spine (lowering down slowly), breath normally as
you do this exercise
Progression to the reverse roll-out which works the abs harder
Exercise 13 – Side Raise Abduction Maintain good alignment, lie straight without arching your back, beginners
should keep their leg low
Works the top of the upper thigh and buttocks
Exercise 14 – Forward Raise Abduction
Ensure you lead with your heel and keep foot in eye view, beginners should keep their leg low
Works the buttocks and outer thighs
Exercise 15 – Tuck Position Beginners should start with feet close to the bottom and pull in the abs
before lifting the body up to sitting position
Works the abs and hip flexors
Top Related