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Many forward-thinking fitness professionals look to other forms of exercise for moves they can borrow from their abs. The set of exercises described in this article was selected from the “Pilates” movement. “Pilates” is a way for ballet dancers to build strength. It emphasizes the unity of mind and body in practice. Practitioners should focus on muscle sensation during the movement, not just counting the reps. Here are 6 exercises to do.
- “Hammock” – place a large bath towel on the mat and lie on your back. Grab the two corners of the towel with both hands and wrap the back of your head. Bend your knees and place your feet flat on the ground. Inhale, tuck your belly up and pick up your head and neck until your shoulders lift off the ground. Maintain this position, inhale while slowly straightening one leg, keeping the heel on the ground. Exhale and bring your legs back into a bent knee position. Switch to the other leg. Pay attention to the correct order of breathing, and tighten the abdominal muscles inward with each exhale.
- “Rotating Bird” – Lie on your back, bend your knees and turn your body together. Put your hands behind your head and tuck your belly. Exhale as you lift your head and shoulders up, keeping your neck natural. Extend your legs as you inhale, separating them into scissors up and down. The left leg is 75 degrees to the ground, and the right leg is 45 degrees to the ground. Remain in this position, and switch legs in a semi-circle in the air as you exhale. Inhale, retract your legs, and repeat, switching your left and right legs.
- Supine leg flexion and extension – lying on your back, knees together. The arms are stretched out at the side of the body to form a “cross”. Squeeze your stomach and keep your shoulders on the ground. Inhale, bring your knees to your chest. Exhale, stretch your legs forward and upward, while raising your head and shoulders, and stretch your right hand as far as you can in the direction of your legs. Inhale, bend your knees, exhale, and squeeze your belly. Switch to the opposite side, 10 reps on each side.
- Dancer’s Circumference – The preparatory posture is to support the ground with the right hand, and sit on the ground with the right leg bent on the ground. Bend your left leg, knee up. Raise your left hand sideways. At the beginning of the action, the legs are straight, the feet touch the ground for support, the abdominal muscles are forced to leave the buttocks, and the left arm is raised. Squeeze your abdomen, turn your body to the left, and support your left arm on the ground. Eyes look up. Lift your hips as you exhale, and lower your body as you inhale. Return to ready-to-go, repeat and do the other side.
- Turn your fingertips sideways – prone, with your toes touching the ground with your palms. Contract the glutes, tuck the abs, use the back muscles (shoulder blades to the middle), and stand up until the chest is off the ground, and the fingers are still on the ground to maintain balance. Inhale, and stretch your right arm to the back of your right thigh. Turn your head and upper body to the right at the same time. Return to starting position as you exhale. Do the other side after repeating.
- Rolling rowing – Sit up straight and tuck your belly. Extend your legs forward, feet shoulder-width apart. Hold a rolled towel in front of you with both hands, palms down. Collar, glutes contract. Exhale and slowly fall back while relaxing the psoas to the maximum angle you can control. Hold for 1 second, and draw the towel roll toward your chest as you inhale. Exhale again and lift the towel over your head. Inhale to restore, and repeat. These exercises should be done in sequence 3-5 times a week. The first two actions are for warming up, and the last three actions are more difficult. Do each set of 10 reps (5 reps on each side) as required by the movement. If it’s too hard at first, start with 4-6 reps. Ideal for practicing in a dance studio with mirrors.
