There are many ways to work out the core of the body. Pilates is a great way to tone the muscle and get an abs workout. Here is a list of different pilates exercises. They are perfect abs exercises for women to get that flat stomach. Be sure to get a medicine ball ready!
The first pilates exercise is a simple one. Stand with your feet aligned with your shoulders and the medicine ball in your hands, in front of your body. Hold the ball in front of you and turn to the right side, then to the left side. Keep your knees slightly bent. Go back and forth as quickly as you can while keeping the stomach pulled in and the glutes tucked under. Continue this movement for 1 minute.
Once warmed up, move on to a harder pilates exercise. This one will include working out more than just the abs. Set the medicine ball to the right and balance your right hand on it. Kneel down and extend the left leg completely out, you can bend it at the knee if it’s too difficult. Now that you are balanced on the right side of the body, throw the left hand in the air then reach down into the space between your right hand and right leg. Lift the arm back up; repeat. Do this for thirty seconds then switch to the other side, repeating the same action.
After that exercise, sit down on your mat, with your feet on the floor and legs bent to a 90 degree angle. Hold the ball in front of the body, then extend it out in front of you all the way, roll back so the lower back touches the ground, then roll back up to sitting up. Next, roll all the way down, so you are lying flat, then reach your arms up toward the sky, then bring them back around to sit up. The faster you go, the more of a workout you will get. Do this for a full minute as well.
This next one is going to be virtually the same. Instead of straightening the arms, reach to the right. Once you roll back down and back up, reach to the left side. Repeat this action exchanging sides when coming up. Keep the arch of your back pressed flat against the ground. Do this for another full minute.
For the next exercise, lower the body, so you are on your back. Pull the knees up so the thighs are vertical and the calves horizontal. Hold the medicine ball just above the belly. Extend your right leg at a diagonal. At the same time, you are going to take the ball and extend your arms, lifting off the ground slightly, so the shoulder is just off the ground. Switch sides and straighten the other leg with arms extended in that direction. Repeat this motion for a minute.
This is a basic pilates ab exercise for women that want a nice flat belly with excellent tone.