This Pilates workout is designed to strengthen your core stability muscles: the deep abdominal, back, and pelvic floor muscles. One of the best ways to challenge these muscles is to make them stabilize the trunk under unstable conditions. In this workout, we do that by reducing stabilizing contact with the floor and by using the exercise ball (non-ball options are given too).
This is an intermediate workout but all of the instructions include modifications. Use the photos as reminders. If you don't remember an exercise or it is new to you, the instruction links will give you all the details.
11. Plank to Leg Pull Front
(c)2007, Marguerite Ogle
Plank is one of those wonderful exercises that engages everything. Part of the difficulty of plank is that your legs are close together so you are challenged to stay stable though you are in a long tripod position.
Increase the challenge by taking one foot off the floor, shifting into leg pull front. Lift your leg as high as you can keep your hips level, abs in, and spine long.
Hold and release plank 3 times. If you are stable, add leg pull front, 3 lifts for each leg.
Instructions for Plank
Instructions for Leg Pull Front
12. Bicycle
by Peter Kramer, Courtesy of Kolesar Studios
As bicycle gets more advanced the angle of the body shifts so that the back position is closer to neutral spine. This is very hard to maintain. You will also notice that it is a lot of core work to keep your trunk lifting up, and not sinking into your hands.
Do the bicycle action 5 times with each leg.
13. Pilates Push Up
(c)2007, Marguerite Ogle
Pilates Push Up combines plank, wall roll down, and a difficult push up. We're adding shoulder stability to the abdominal work here. Don't forget, what makes this push up unique is that the elbows stay by the sides and the scapula (shoulder blades) stay settled on the back.
Do the complete exercise 3 times. Try to keep your hips stable as you walk your hands back toward your feet after the push up. Finish standing.
14. Chest and Ab Stretch
Paige Waehner
These instructions for wonderful stretches on the ball are from About.com's guide to exercise, Paige Waehner. They are both extension exercises which are going to feel really good after the core and flexion exercises.
If you don't have an exercise ball, choose a Pilates stretch or two to finish up with.
Instructions for Chest and Ab StretchInstructions for Pilates Stretches
Good Work!
