Pilates workout that works all angles of the abdomen –

For Pilates, the abdomen is called the PowerHouse (or Power Center). Joseph Pilates, the creator of the method, considers the region one of the most important, and used it as a focus for the creation of all his exercises.

“When the PowerHouse muscles are contracted correctly, the student feels an improvement in posture, back pain and balance. In addition, it creates body awareness and the much-desired negative belly. Of course, we need to remember that to get that belly, food is also an ally” explains Natália Lima, Pilates instructor and gestational mentor at Espaço Tatva.

The specialist summarizes some benefits of strengthening the abdomen with Pilates:

Assists in postural correction, consequently improving back pain;
Increases bone density;
Reduces body stress;
Improves spine flexibility;
Minimizes damage and injury to the spine.

She teaches a power workout for the abs:

Pilates workout for the abdomen

Hundred

– (Natália Lima/Disclosure)

Lying on your stomach (with your lower back on the ground), bend your knees so that they form 90° angles (but your feet do not touch the ground), leave your arms alongside your body and keep your shoulder blades stabilized.

Inhale to brace yourself and exhale, lifting your head and upper torso (gaze toward navel). Lift your arms off the ground as if you were going to reach your heels.

Inhale and move your arms up and down 5 times. Then exhale and perform the same arm movement 5 more times.

Repeat until you reach a count of 70. Then extend your legs up towards the ceiling, forming a 90 degree angle with your hips.

Count to 90, extend your legs forward without touching the floor. Finish by hugging the legs.

roll up

Lie on the floor on your stomach. Extend both arms over your head, palms facing each other.

Keeping your legs straight and feet steady, slowly roll your arms forward, lift your shoulders off the floor and lift your torso toward your feet. Inhale gently, returning to the starting position.

side force

Start by sitting on your side, with one leg and one hand resting flat on the floor. Remember to keep your elbow extended and your knee slightly bent. The other hand goes to the back of the neck and the other foot rests on the ground.

Inhale. As you exhale, lift your hips, leaving the knee that was on the floor extended. Exhale to return and repeat 4 times on each side.

spine stretch

“O spine stretch works the flexibility of the posterior chain of the body, helping to relieve cervical and lumbar pain.”

Start in a seated position, with your spine erect, both feet flat on the floor, and both arms stretched out in front of your body. Exhale and bring your spine back and hands up. Stop before hitting the ground and turn back. Repeat 8 to 10 times.