The 10 Best Pilates Moves For Flat Abs by Tsvetta Kaleynska - Musely
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The 10 Best Pilates Moves For Flat Abs

posted in Health & Fitness
09/19/2015
  • Start on your back with your legs extended and arms above you. Exhale, press your arms down to hover off the floor at your sides, and curl your head, neck, shoulders and legs off the floor. Holding the curl, pump your arms up and down by your side, inhaling for 5 ans exhale for 5
    Start on your back with your legs extended and arms above you. Exhale, press your arms down to hover off the floor at your sides, and curl your head, neck, shoulders and legs off the floor. Holding the curl, pump your arms up and down by your side, inhaling for 5 ans exhale for 5
  • Start standing with feet hip-distance apart and hands behind your head. Float one leg off the floor and rotate toward the lifted leg as you draw the knee up and across toward the opposite elbow. Straighten your leg back and face forward, but don't touch it to the floor. Repeat 10 to 15 knee-to-elbow
    Start standing with feet hip-distance apart and hands behind your head. Float one leg off the floor and rotate toward the lifted leg as you draw the knee up and across toward the opposite elbow. Straighten your leg back and face forward, but don't touch it to the floor. Repeat 10 to 15 knee-to-elbow
  • Start in a plank position and cross one foot in front of the other, rotating your hips toward the front foot so they face the side. Draw in your bottom hip using your abs and pike your hips up behind you. Lower your hips and return to the crossed-leg plank. pike and plank 10 times, then switch sides
    Start in a plank position and cross one foot in front of the other, rotating your hips toward the front foot so they face the side. Draw in your bottom hip using your abs and pike your hips up behind you. Lower your hips and return to the crossed-leg plank. pike and plank 10 times, then switch sides
  • Start in a side plank with your feet stacked, one hand on the floor for support and the other by your side, reaching for your feet. Raise your top arm and leg together into a star position and hold 1 count. Lower back to starting position and repeat 10 times.
    Start in a side plank with your feet stacked, one hand on the floor for support and the other by your side, reaching for your feet. Raise your top arm and leg together into a star position and hold 1 count. Lower back to starting position and repeat 10 times.
  • Start in plank position and float one leg off the floor behind you. Draw the knee to the side toward the same elbow, then extend it straight back behind you, never touching the floor. Repeat 10 times, then switch sides.
    Start in plank position and float one leg off the floor behind you. Draw the knee to the side toward the same elbow, then extend it straight back behind you, never touching the floor. Repeat 10 times, then switch sides.
  • Start in a crab position with your wrists under your shoulders and feet under your knees, hips lifted in line with your ribs. Draw your hips back to straighten your legs, keeping your butt hovering off the ground while squeezing the lower abdominals. Bend your knees to bring your hips back up.10 tim
    Start in a crab position with your wrists under your shoulders and feet under your knees, hips lifted in line with your ribs. Draw your hips back to straighten your legs, keeping your butt hovering off the ground while squeezing the lower abdominals. Bend your knees to bring your hips back up.10 tim
  • Start on your side with your legs straight and stacked, arms over your head. Inhale and reach your body long, then exhale and lift your legs, head, neck, shoulders, and arms off the floor by squeezing the top side of your obliques. Hold a beat, then return to start. Repeat 10 times and switch sides.
    Start on your side with your legs straight and stacked, arms over your head. Inhale and reach your body long, then exhale and lift your legs, head, neck, shoulders, and arms off the floor by squeezing the top side of your obliques. Hold a beat, then return to start. Repeat 10 times and switch sides.
  • Keep your upper body still and rotate your hips and knees to point to one side, then extend the legs straight. Keeping the legs extended and together, circle them down and around to the other side, keeping your abs tight to maintaining a C curve. Bend your knees back to a tabletop at the center.20ti
    Keep your upper body still and rotate your hips and knees to point to one side, then extend the legs straight. Keeping the legs extended and together, circle them down and around to the other side, keeping your abs tight to maintaining a C curve. Bend your knees back to a tabletop at the center.20ti
  • Exhale and curl your head, neck, and shoulders off the floor, arms hovering by your sides. Inhale and reach your arms and legs in opposite directions (like a V shape), then exhale and circle your arms around to the sides and reach up for your toes. Slowly roll back to the table repeat 10 times
    Exhale and curl your head, neck, and shoulders off the floor, arms hovering by your sides. Inhale and reach your arms and legs in opposite directions (like a V shape), then exhale and circle your arms around to the sides and reach up for your toes. Slowly roll back to the table repeat 10 times
  • Start on your back with your legs in a diamond shape, soles of the feet together and arms straight above you. Exhale and roll up to sitting, keeping your legs and feet still. Inhale to sit tall at the top, then exhale and roll back down to the floor. Repeat 10 times.
    Start on your back with your legs in a diamond shape, soles of the feet together and arms straight above you. Exhale and roll up to sitting, keeping your legs and feet still. Inhale to sit tall at the top, then exhale and roll back down to the floor. Repeat 10 times.

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