Body Workout Plan

Do you like exercising and hence strengthening your abdominal or back muscles? One natural way to do this is through Pilates because it focuses entirely on the stomach muscles using them for all movement functions. Although you need the advice of at Pilates’ trainer for more specialized strength training and use of certain equipment such as the Reformer machine, you can still exercise at home with easily accessible tools.

Pilates involve different sets of exercises for different muscles such as the hundred, chest floats and v-sit teaser.

The hundred can prove to be really hard at first but with time it gets easier. For this, you need to lie on your back with your knees close to the chest, your hands stretched on your side close to your body. Then lift your chest and chin until your shoulders are six inches above the ground. Lift your arms and legs up to the same height. Move the arms up and down five times while exhaling, then turn the arms over and pump five more times. This should be repeated in a sequence up to a hundred times.

The chest float is another Pilates exercise. You need to lie flat on your stomach arms at your side, legs straightened out and forehead resting on the ground. Inhale and exhale deeply. Then extend your arms behind you pushing your shoulders down as you lengthen them and then lift your head and torso from the ground. Make sure your head remains in line with your spine throughout the process. Inhale and hold position for a few seconds then release down slowly as you exhale. This should be repeated for at least ten times for starters

The v-sit teaser requires you to lay down on your back arms stretched over the head and legs straightened out. Lift your legs and your back simultaneously using your abdominal muscles bending at the hips to form a v-shape. Remember to keep the back as well as the legs straight. Then roll back down slowly arching your back and allowing your abs to contract while exhaling slowly. Although the process is a bit painful, it should be repeated up to five times or more.

A pilates machine is pivotal.  One of the best you can get is Malibu Pilates.