Share Pin Email
feature image
Live Fit

A Pilates Sequence to Sculpt Your Abs from All Angles

Try this core-activating Pilates workout at home or after your typical exercise routine to tighten the abs and increase muscle stamina.

628
Author Image
Contributing Writer
SHARE:

Active people sometimes fall into a pattern of one or two physical exercise routines that they feel work for them. Whether you practice yoga daily, are a once-a-week runner, or are a cross-country skier, introducing Pilates into your workout schedule can have major positive effects on your body and your mind. If you’re new to Pilates, try this comprehensive core-strengthening series of exercises designed to activate central muscles in the abdominal region.

The following is a series of five exercises that work the entirety of the abdominal wall, including the transverse abdominis and obliques. These exercises are meant to be done one after another, building intense stamina in the core. This series can be included at any point during your exercise routine.

Single-Leg Stretch

Curl head, neck and shoulders off the mat, pull one knee into your chest extend the opposite leg.

Switch to the other side and repeat 20 times.

Double Leg Stretch

Curl head, neck, and shoulders off the mat. Hold onto your shins and pull legs into chest.

Extend the arms and legs fully, and repeat 10 times, inhaling as the body reaches long, and exhaling as the body curls into a ball.
Scissors

Curl head, neck, and shoulders off mat and extend both legs straight in a V shape. Hold the back of the front leg with both hands.

Pull the leg in closer toward the face, keeping the opposite leg lifted and engaged.
 Switch to the other side and repeat 20 times on both sides.
Lower and Lift

Bring the hands behind the head. Extend the legs, and curl head, neck, and shoulders off the mat.

Engage the abdominals as you lower the legs.The legs can reach away as long as you can maintain the abdominal connection, taking care not to strain the low back. Breathe carefully as you extend, and then lift the legs back to a 90-degree angle. Repeat 10 times.
Crisscross

Start with your legs in table top. Curl the head, neck, and shoulders off the mat.

Bend one knee. Twist toward bent knee and extend the opposite leg.

Switch sides. Keep the elbows wide, and make sure you are twisting from the waist. Repeat 20 times to both sides.

Photos by Hailey Wist

 

By

SHARE:

Comments (0)

A 3-Day Clean Eating Meal Plan

Reset your diet to feel healthy and energized with Sonima’s free six-page guide designed to keep you satisfied as you cut back on calories, sugar, and processed foods!

Get the Guide

Load More

Find us on Instagram

@LIVESONIMA
  • All of the photos taken during the Stanford and Miami tour stops are now up on our Facebook Page. The NY photos will be coming soon! .
Keep your eyes 👀 peeled! 
Find our page by following the link in our bio. .

Remember to follow and like our FB Page and sign up to be the first to see our posts! .

You will find many beautiful photos captured by @ifilmyoga like this one of Paramaguru Sharath Jois @sharathjoisr and the ever-lovely Kino MacGregor @kinoyoga ♥️
.
.
.
.
@joisyogaencinitas @miamilifecenter @eddiestern @stanfordashtangayoga .
.
#sharathjoisusa2019
#sharathjois #guruji #ParamaguruSharathJois
#sharathtour2019 #ashtangayoga #ashtangapractice #joisyoga #joisyogaencinitas #brooklynyogaclub #ashtangayoganewyork #ashtanganyc #ashtangayogastanford #sonima #livesonima #miamilifecenter #miamiashtanga
#ashtangafamily #PrimarySeries #IntermediateSeries #practiceisprayer  #sharathjoisageless 
#ashtangafamily #alliscoming
  • Looking for 3 Ways to Hack Loneliness?

Read our latest article by Yael Shy @yaelshy1 and transform your relationship to loneliness and use these feelings to explore a deeper and richer connection to life.
💕
.
“Don’t surrender your loneliness so quickly. Let it cut more deep. Let it ferment and season you…” – Hafiz

Follow the link in our bio to find out more. .
.
.
.
#killingloneliness #loneliness #lonelinessthoughts✨ #lonelinessquotes #onehundreddaysofloneliness #lonelinesskills #yogilifestyle #yogafamily #yogalifestyle #yogaliving #positivenergy #positivelifestyle #positivemindpositivelife #mindfulliving #livewell #livefree #livefit #sonima #livesonima #healthylivingrevolution #healthierchoices  #balancedlife #createbalance #createhealthyhabits #brainhealth #mindbodyconnection #mindfullife #meditationchallenge
  • The portraits from NY are ready for you! 💓

Follow the link in our bio to connect to the Dropbox folder and find your own personal photo with Paramaguru Sharath Jois! .

A huge thank you to @ifilmyoga for the long hours of editing and uploading all the photos for us to share with you! 🙏🏽
.
.
.
.
@eddiestern @sharathjoisr 📸 @ifilmyoga .
.
#sharathjoisusa2019
#sharathjois #guruji #ParamaguruSharathJois
#sharathtour2019 #ashtangayoga #ashtangapractice #joisyoga #joisyogaencinitas #brooklynyogaclub #ashtangayoganewyork #ashtanganyc #ashtangayogastanford #sonima #livesonima #miamilifecenter #miamiashtanga
#ashtangafamily #PrimarySeries #IntermediateSeries #practiceisprayer  #sharathjoisageless 
#ashtangafamily #alliscoming
  • It’s the twinkle in his eye and the warmth radiating from his smile that keeps us coming back to practice day after day. 
His energy can carry us through even the most difficult practice.  We will miss these moments the most! .

We’ve had an incredible three weeks of sharing with you in the learning from Paramaguru Sharath Jois during this U.S. Tour. We are so grateful you joined us in this journey! .

The portraits from NY with be ready soon and you can find the link posted here in our bio. .
.
.
.
@joisyogaencinitas @miamilifecenter @eddiestern @sharathjoisr @stanfordashtangayoga Photo 📷 by @ifilmyoga 🙏 .
.
.
#sharathjoisusa2019
#sharathjois #guruji #ParamaguruSharathJois
#sharathtour2019 #ashtangayoga #ashtangapractice #joisyoga #joisyogaencinitas #brooklynyogaclub #ashtangayoganewyork #ashtanganyc #ashtangayogastanford #sonima #livesonima #miamilifecenter #miamiashtanga
#ashtangafamily #PrimarySeries #IntermediateSeries #practiceisprayer  #sharathjoisageless 
#ashtangafamily #alliscoming
  • “Sometimes the strength of motherhood is greater than natural laws.” - Barbara Kingsolver. .
Wishing all of the mother’s reading this a very happy Mother’s Day!
.
We are so grateful for all the work you do and the beautiful humans you help to shape! Thank you so much. 💓🙏🏽
.
.
.
.
#mothersday #gratefulheart #gratefulmindset Photo by Daria Shevtsova 📷 #positivenergy #positivelifestyle #positivemindpositivelife 
#mindfulliving #livewell #livefree #livefit #sonima #livesonima #healthylivingrevolution #healthierchoices  #gratitudechallenge #gratitudequotes #mothers_day #supergrateful #welovemom
  • Conference with Paramaguru Sharath Jois will be live-streamed on MONDAY May 13 following the Primary Series Class. .

Tomorrow’s Schedule: 
Primary 6am
Intermediate Series 8am (students are welcome to stay and observe) .
.

MONDAY May 13
Primary Series 6:30am 
Conference 8am-9am 
Photos to follow .

There is still room to register for the classes please message for details or see the link in our bio 💗
.
.
.
.
.
@joisyogaencinitas @miamilifecenter @eddiestern @sharathjoisr @stanfordashtangayoga Photo 📷 by @ifilmyoga 🙏 .
.
.
#sharathjoisusa2019
#sharathjois #guruji #ParamaguruSharathJois
#sharathtour2019 #ashtangayoga #ashtangapractice #joisyoga #joisyogaencinitas #brooklynyogaclub #ashtangayoganewyork #ashtanganyc #ashtangayogastanford #sonima #livesonima #miamilifecenter #miamiashtanga
#ashtangafamily #PrimarySeries #IntermediateSeries #practiceisprayer  #sharathjoisageless 
#ashtangafamily #alliscoming
Receive fresh content delivered to your inbox every week!