3 Pilates Moves for Super Hot Abs

By Anonymous -
1311-ab-bonus-artjpg.

Want an extra challenge. . .and an even sleeker stomach? Add these calorie-torching "afterburner" ab moves to your workout. And then check out Brooke Siler's incredible book, The Women's Health Big Book of Pilates, for even more toning and whittlingPilates workouts.

 

MOVE 1Kneeling Butterfly
1311-ab-bonus-01.jpg
Beth Bischoff

Kneel on the mat facing away from the anchor, knees hip-width apart. Raise your arms out to shoulder height and lean forward slightly, keeping your body in a straight line from head to knees (a). Inhale and twist your torso to the left, pulling the right handle overhead and the left just behind your hip, maintaining equal tension in the bands as you twist(b). Exhale and slowly return to start. Repeat, twisting to the other side. That's one rep. Do four.

Quick Tip: Brace your core and squeeze your glutes before you start.

MOVE 2Side-Bend Arm Circles
1311-ab-bonus-02.jpg
Beth Bischoff

Holding both ends of the bands, walk your knees farther away from the anchor for more tension, then bend to the side toward the anchor and place your inside fist on the floor; extend your top leg away from you and raise the band overhead (a). Keeping your core tight, inhale and draw your arm above your top hip (b), then exhale as you continue to circle the band around (c) until your hand returns to the starting position. That's one rep. Repeat three times and then repeat three full circles in the opposite direction.

Quick Tip: Keep your hip directly over your knee throughout the exercise.

MOVE 3Lotus
1311-ab-bonus-03.jpg
Beth Bischoff

Grab the band's handle with your right hand and kneel at the far end of the mat. With your right side facing the anchor, raise both arms to shoulder height(a). Inhale and raise both arms overhead, trying to touch your hands together (b). Exhale and slowly return to start. Do four reps per side.

Women's Health Magazine

Comments

Post a Comment

Popular posts from this blog

10 Ways to Burn 200 Calories (*based on a 135lb woman)

By Anonymous -
Try these out and in case you couldn’t guess after reading….number 6 is my FAVORITE!! 1.        Get into the swing of things .   Take your stress out at the driving range.   Just 62 minutes at the driving range burns those calories away.   Ready to take on 9 or 18 holes…skip the cart and walk.   You’ll burn 50% more calories per minute. 2.        Meet in a dark alley.   Bowling Alley that is.   In 90 minutes of fun with your friends you’ll roll off 200 calories, skip your light beer-you can do it in an hour! 3.        Go Green.   Ride your bike to run your errands.   In just 23 minutes of peddling or 4.6 miles you burn off those 200 calories! 4.        Strike a pose.   Try Vinyasa yoga.   This type of yoga moves you fluidly from pose to pose, burning more than 7 calories per minute.   29 minutes….200 calories GONE!...
Read more

How To Get Started On An Exercise Program

By Anonymous -
So, you ask yourself…How do I get started?  Everyone has good intentions to exercise on a daily basis, but you need a game plan to make it work.  Here are some suggestions for when you’re beginning to think about an exercise program: Consider what you would like to achieve.  What are your goals?  Are you trying to lose weight or maybe train to participate in a 5K for the first time? Make a reasonable exercise plan.  “No pain, No gain” should not be your plan.  Everyone needs to ease into exercise at their own pace.  Whether you are trying weight training or cardio…ease in… you’ll get to that 5K. How will you fit your exercise program into your day?  Pick the time of day that you feel that you have the most energy and you can commit to your workout.  Schedule your workout time like an appointment you can’t break.  Look at it as “me time”. Try a variety of different exercises.  Don’t do the same exercises all the time, if you do, ...
Read more

Speak up for yourself

By -
Image
A simple, effective way to sidestep sabotage (well meaning or not). "Another slice won't hurt, you don't need to lose weight, but you've always looked like this-it's who you are."  Do any of these sound familiar?  If so, you've faced sabotage at some point along the way and it can undermine your weight loss journey. Something to keep in mind, is that most often, sabotage is not intentional.  Often it's the people that love you the most say or do things that could derail your weight loss and maintenance efforts.  These people don't even realize they're doing it.  They think they are helping you.  Many people associate food with love. The bottom line is not to assume that friends and family are trying to harm your weight loss journey.  Take the time to explain to them how you feel sabotaged and let them know how they can better support you and your goals.  after all, they won't be able to change their behaviors unless they know how th...
Read more