Recent studies confirm their experiences. But belly fat is not inevitable. One study concluded that vigorous physical activity significantly reduced body fat and waist size. The bottom line is that although our bodies change with age, we have more control over what happens than we think. Pilates, for example, has great abs exercises and may be a great way for you to begin working on toning and firming up the belly fat in your midsection and waist. Pilates exercises work several muscle groups simultaneously through controlled, continuous motion. They focus on strengthening and stabilizing the core body, including the abdomen, obliques, back, and pelvis. Pilates abs exercises should be done mindfully and executed with precision to make them effective and safe. My clients and I have noticed not only an improvement in core body toning but also in range of motion. Everyday activities seem to get easier with flexibility in the core, hips, and shoulders. Start with a few of the abs exercises below and add more as you feel more comfortable. Joseph Pilates once said: “Above all, learn to breathe.” So don’t forget to keep the oxygen flowing! Lastly, as a personal trainer, I have to remind you: Calories in vs. calories out still applies to losing extra belly fat. While toning, eat a little less, move a little more, and you will love the results!
Full Body Roll-Up
Be sure to initiate the navel-to-spine connection, engaging the transverse abdominus. Lie on your back with your legs extended. Arms are relaxed and stretched overhead. Engage those abdominal muscles as you inhale and stretch your arms up toward the sky. Exhale, lengthen the back of your neck, tuck your chin to your chest, pull the navel to the spine, and curl forward with arms extending in front of you. Visualize leading with the top of your head in a “C” curve; curl forward until you are reaching for your toes. If you are just beginning, stop when hands touch knees. Inhale as you stay rounded. Begin reversing your direction, uncurling your body. Exhale as you continue to “drip” your spine back to the floor, one vertebrae at a time, slowly lowering down. Repeat 3 to 5 times.
Rolling Like a Ball
Start seated on the floor, knees bent in toward your chest, hands relaxed onto calves. (Beginners can clasp hands under the thighs and give them a hug.) Round your entire spine from the neck to the tailbone into a C-shaped curve and position yourself so that you’re balancing just behind your sit bones. Inhale and roll back to your shoulder blades. Never roll onto your neck or head. Exhale to roll back up into a seated position, trying not to touch feet to the floor. Intensely grip those low abs (navel to the spine) to maintain your C curve and balance. Imagine making an impression of each vertebra on the floor as you roll down.
Double Leg Stretch with Ball
Be sure to initiate the navel-to-spine connection, engaging the transverse abdominus! Lie on your back with knees bent to 90°, soles of your feet on the ball. Sequentially lift your head and shoulders off the mat with hands at your sides. (Modify by putting your head down at any time throughout the exercise if you feel stress in the upper body.) Inhale and stretch your body long, extending your arms overhead and pushing the ball out to lengthen the legs. Exhale and swim your arms back around to your sides and draw the knees back in to 90°. Inhale to stretch and exhale to draw in. Repeat this 5 to 8 times.
Spinal Balance
Kneel on all fours. Place the hands shoulder-width apart and the knees hip-width apart. Keep wrists under shoulders, and knees under hips. Draw your navel into your spine and lengthen the crown of your head away from your tailbone. Keep your torso square to the ground (imagine balancing a cup of tea on your back). Inhale and extend your right arm and left leg, reaching your fingertips out and squeezing your glute muscle. Hold for 2 seconds and exhale as you lower. Repeat using your left arm and right leg. Continue alternating a total of five times each side. (Remember to balance that cup of tea, keeping the back neutral and stable as you keep the navel pulled in toward your spine.)
Spine Twist Seated on the Ball (or the Floor)
Sit tall on your ball with a neutral pelvis. Extend arms to sides at shoulder height. Inhale, tightening your abs, lifting your chest, and sliding your shoulders slightly back. Exhale as you turn torso to the left side. To engage your obliques, twist from your waist, not your hips. Visualize twisting the cap off a water bottle. Keep your head in alignment with your shoulders and upper body, eyes focused on left hand as it twists back. Inhale to return to center. Exhale and repeat on the right side. Continue alternating twists, 5 to 8 on each side.
