Let’s face it: Every winter, the inevitable 5-15 pounds of holiday weight *magically* appears. Between mountains of mashed potatoes on Thanksgiving and endless pies surrounding the table at Christmas dinner (thanks Mom), you’re bound to put on some extra weight during the holiday season. But don’t worry because pilates–a workout designed to improve mental and physical strength, flexibility, and posture–has got you covered. These 6 pilates moves taught by Cassey Ho, fitness instructor and creator of POP Pilates, will focus on your abdominals while helping you shed weight and feel great! *Cue infomercial*
1. Single Leg Stretch
Target your lower abs with this low impact move. Inhale as you pull your leg in and exhale as you alternate legs.
2. Straight Leg Stretch
Increase the intensity from the previous move by straightening both legs. This will target your entire core, hamstrings, and biceps. Repeat the same breathing techniques during this exercise as in the single leg stretch.
3. The Hundred
This signature pilates move will engage abs, lower back, and glutes. Reach your arms past your thighs and begin pumping your arms while maintaining a flat back; inhale for 3-5 pumps, exhale for 3-5 pumps.
4. Double Leg Stretch
In order to receive the full benefits of this move focus on the stabilization of your core. Pretend as if you are sucking in your belly button and press your lower back to the floor. Inhale as your stretch your arms and legs out, exhale as your pull your legs in.
5. Double Leg Lift
Before beginning, place your hands right below your tailbone. This will eliminate the arching of your back as well as any potential pain within that area. As you lift your legs, tap your ankles to engage your inner thigh muscles as well as your lower back and abs. Inhale as your raise your legs and exhale as you release them.
6. The Roll Up
Did you know that one roll up equals six crunches? Start with your body fully extended, toes pointed, and arms stretched out. Vertebrae by vertebrae, roll your body up to a sitting position. Do this while you inhale, and as you release exhale. This move targets your entire core.
All photos courtesy of blogilates.com.