Do you want a flat, firm stomach? Many people try new exercises and diet programs to help them get flat abs. As a Pilates instructor, I have found that these exercises are some of the best for strengthening and lengthening your stomach muscles and reducing your waistline.
These special exercises, if done correctly and with a healthy diet, will actually give you a flat stomach and reduce excess abdominal fat. There are several exercises that focus on the belly, and for this article I will focus on three of them. These exercises, done regularly and along with a healthy, nutritious diet, will give you the flat stomach you’ve always wanted.
Chest Lift
The Pilates chest lift is not like the traditional crunch, but if done correctly, it will give you a flat stomach.
The chest lift creates an abdominal dip toward the floor.
The hips do not lift off the ground; they remain stable. You lie down as you bend. The chest lift is done slowly with the breath to reach the deep transverse abdominal muscles.
Lie on your back with your knees bent and feet flat. Bring your hands slightly behind your head, without intertwining them. Keep your elbows open.
Breathe in to prepare. Exhale and drag your belly button down toward your spine, extending your lower back to the mat. Tilt your chin down slightly, with a long neck, and slowly lift your upper spine off the mat to the point of your shoulders.
Pause at the top and inhale, pulling your abs in deeper. Exhale, keeping your abs in as you slowly lower yourself back onto the mat. Repeat the exercise.
Lifting the chest specifically engages the abdominals, which are in a deep concave position. Leave your neck and shoulders relaxed.
Pilates Push-Up
The push-up is a Pilates exercise that helps tone the abdominal muscles and achieve a flat stomach. This exercise effectively reduces belly fat, strengthens the core, tones the arms and legs, and especially the back and shoulders. We should draw the belly button towards the spine to stabilize the body and work the core muscles.
You can start this exercise by standing with your heels together and your toes about 10 cm apart. You will be in external rotation of the hips, facing outward. Stand up straight, lift your abs inward and upward.
Lower your chin and move down your spine until your hands touch the mat. Take your hands out one at a time for three or four minutes until you are in a plank position. Push up three times with your hands under your shoulders, lift your hips and bring your hands in until you reach your feet and roll to a standing position. Repeat the exercise.
Pay special attention to the alignment and lengthening of your spine. Your legs are fully engaged and you are pulling toward the midline of your body. Tighten your glutes a bit. Your body is in a long line from your ears to your ankle. You can change this exercise and do it with your knees bent. You can also bend your knees as you move down your spine to the floor if your hamstrings are tight.
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Pilates Plank
The Pilates plank is very similar to the Pilates push up. You can start on all fours with your knees directly under your hips and your hands lined up under your shoulders. Gently slide your shoulders down into your back, away from your ears. Your fingertips are facing forward and the inside of your elbows are facing the same direction.
Lift your midsection and step back, one foot behind you, then the other, heels together and toes 2 to 4 inches apart. Keep your chest open and lift your belly button up to your spine. Work your legs and roll your thighs up to your midline.
Simply activate your muscles through your legs and inner thighs. Hold the plank for 3 to 5 breathe. Repeat the exercise.
You can also combine the plank with the push-up exercise. We should do regularly these exercises to achieve a flat, firm stomach.
