Pilates workout!

I started to incorporate pilates into my gym workout.

Realised that i was starting to look heavy/bulky from the weights. so think, need to reduce the frequency. alternate after-cardio-workout between pilates and weights.

Also, pilates is really good to get rid of the belly flab. my tummy is usually relatively flat. but sometimes...*sigh*...

so, for those who wants toned abs and amazing posture...do try these moves.

best part is, you can do it anywhere! anytime!

:)

1. The Hundred
Works abs, inner thighs

Lie on floor with knees bent above hips (not shown), arms by sides, palms down. Exhale and raise head and shoulders off mat, curling chin toward chest while extending arms and legs; keep lower back pressed into floor and pull abs toward your spine (keep them engaged throughout the workout). Vigorously pump arms about 6 inches up and down, reaching through your fingertips. Inhale for 5 pumps, then exhale for 5. Do 100 pumps, or 10 full breaths

2. Roll-Down
Works abs

Sit tall with knees bent and feet on the mat, legs hip-width apart. Place hands behind thighs, keeping elbows wide. Inhale and begin to roll back toward the mat, curling your pelvis under and pressing your lower back into the floor. Stop halfway down, when your arms are almost straight. Hold this position for 3 breaths (deepen your abs with each exhale), then roll back up to sitting position. Do 3 times

3. Single-Leg Circle
Works abs, hips, inner and outer thighs, hamstrings

Lie with right leg on the mat and left leg extended toward ceiling; keep arms at sides with palms pressing down into mat. Point left foot, reaching out with toes, and rotate the leg slightly outward.Inhale and trace a circle on the ceiling with your left leg, moving the entire leg but keeping hips still (don't lift left hip off floor).Circle 5 times clockwise, then repeat in a counter-clockwise direction. Switch legs and repeat.

4. Rolling Like a Ball
Works abs

Sit toward the front of your mat with your legs hip-width apart and hands holding tops of ankles. Round your back, looking toward your navel, and tilt back slightly, balancing with your weight centered just behind your pelvic bones. Inhale and rock back until the bottoms of your shoulder blades touch the mat, then exhale and come up to balance. Repeat 6 to 10 times, staying in a tight ball as you roll.

5. Single-Leg Stretch
Works abs, obliques

Lie on center of mat with knees bent toward chest. Lift head, neck and shoulders, curling chin toward chest. Inhale as you draw left knee toward chest, placing left hand on left ankle and right hand on left knee. Extend right leg about 45 degrees to floor. Continuing to inhale, switch legs and arms, extending left leg while hugging right leg toward chest. Repeat, exhaling for 2 counts. Do 5 to 10 reps per side.

6. Spine Stretch Forward
Works abs

Sit tall on the mat with legs extended, feet flexed and hip-width apart, and knees as straight as possible. Extend arms in front of shoulders, fingertips reaching forward. Without moving your hips or lower back, exhale and lower your head as if diving through your arms; round forward from upper back and curl chin toward chest. Pull your navel toward your spine and aim the top of your head toward the mat, reaching forward. Inhale and slowly return to starting position. Repeat 3 to 5 times.

7. Side Kicks Front
Works abs, butt

Lie on your left side at the back edge of the mat, cradling your head in your left hand with elbow bent. Keep right hand on the mat just in front of your waist. Bring your legs 45 degrees in front of your body. Lift right leg to hip height; inhale while kicking right foot forward, keeping foot flexed and hips stacked. Exhale as you bring right leg back, reaching through your toes and bringing it just slightly behind your body, as far as your hips will allow without rocking. Do 5 to 10 sets; switch sides and repeat.

for more exercise programs...visit http://www.fitnessmagazine.com/. chock loads of exercises/diets/etc.

love this website.