The 5 best at-home Pilates moves for a toned tummy and trim waist
WHEN we think of tummy-toning exercises, sit-ups and crunches come to mind.
But Pilates uses moves that you may have never tried before that offer a serious burn and additional benefits.
You don’t need to hit the gym or book into expensive studio-based classes to do Pialtes and tone up your stomach this summer.
You can in fact work your midsection at home from the living-room floor.
Pilates isn’t just a brilliant tummy toner. Research has shown that there are several other benefits to this form of exercise, created by Joseph Pilates back in the 1920s.
Pilates has been shown to help with back pain, improve overall balance and reduce the chance of falls in the elderly.
It’s also fantastic at boosting posture which in turn can help us stand taller and feel more confident.
Improved posture can also help to beat the bloat, making your tummy appear flatter.
Of course, one of the big benefits of Pilates is that it activates and strengthens muscles in the body, including the core muscles.
Our core isn’t just made up of the famous six-pack muscles though, which scientifically go by the name of rectus abdominis.
Several other muscles also come into play including the external and internal obliques, which run down the sides of the core and the transverse abdominis, which run deep inside the core.
The pelvic floor muscles, which sit at the base of the core and support the bowels and bladder, is also activated, as is the erector spinae, which lies deep within the core and also supports your back.
Targeting all of these can really help to whittle down your waist and help you to get the toned stomach you’ve been dreaming of.
Chloe Thomas (chloeinspires.com) – a personal trainer, calisthenics and nutrition coach – uses Pilates exercises as part of her training with clients and for herself.
She has put together five Pilate-based exercises which she says will help to build strength, stability, and core control.
She says: “Do each exercise with 90 seconds rest between each one.
“For even more of a challenge on your core, repeat the whole circuit two to three times.”
Chloe recommends doing this circuit three times a week for maximum benefits.
As well as these exercises, to really help your stomach muscles shine, enjoy a diet filled with nutritious wholefoods, minimising processed, sugary foods.
This will help to burn any fat which may be sitting on top of your core muscles.
And remember, patience is key when you’re trying to get toned; losing fat and building lean muscle takes time.
Grab a mat, find some space and give these moves a try.
1. The hundred
Chloe explains that this move targets the core muscles, particularly the abdominals, or ‘abs’.
Lie on your back on a mat with your legs raised and extended at a 45-degree angle.
Lift your head, neck, and shoulders off the mat and extend your arms forward, parallel to the floor. Begin to pump your arms up and down while inhaling for five counts and exhaling for five counts.
Complete 10 cycles of 10 breaths before going into your next move.
2. The roll-up
To target your abdominals again and also improve your spine flexibility try a roll-up.
Improving your spine’s range of motion can help boost your posture and help counteract long days hunched over a keyboard.
Lie on your back with your legs straight and arms extended overhead. Very slowly roll up to a seated position, reaching your arms forward.
Continue to roll forward, reaching for your toes before reversing the movement to roll back down to the starting position.
Perform this five to eight times and remember to move slowly and really focus on your core muscles doing the work to roll you up and down.
You may find that as you work through the reps, your hamstrings loosen and your spine becomes more mobile, allowing you to reach further down your legs to your toes.
3. Leg pull back
Target your core, as well as your glutes, hamstrings and shoulders.
Start in a reverse plank position with your hands under your shoulders and your legs extended with your feet flexed.
Lift your hips to form a straight line from your head to your heels before raising one leg slowly towards the ceiling without dropping your hips.
Lower this leg and then repeat with the other leg.
Perform five to eight lifts on each leg.
4. Plank to pike
To work your core, shoulders, and upper body, try this move, which works best in TRX.
However if you’re at home, try doing this on a wood or tiled floor with socks on or by using slider mats (less than £7 on Amazon), so your feet can slide.
Start in a plank position with your hands under your shoulders and your body in a straight line, resting on your toes.
Engage your core and lift your hips up towards the ceiling to form an inverted V shape.
If you’re on a hard floor, as you lift your hips, your feet should slide inwards towards your hands. This is your pike position.
Hold this briefly, then lower back into the plank position.
Repeat eight to 10 times.
5. Leg circles
Your core stability will be tested with these Leg Circles, plus these will also work your hip flexors too which can help reverse the negative effects of sitting down for long periods of time.
Lie on your back with your arms by your sides. Lift one leg towards the ceiling, keeping the other leg extended on the floor.
Next, make small circles with the raised leg, keeping your hips stable.
Circle five times in each direction, then switch legs.
Why sit-ups are a waste of time
By Personal Trainer Jenny Francis-Townson
It’s one of the most common exercises you see people doing every day in the gym but could be negatively impacting your health.
Jack Claxton, Expert Personal for Trainer David Lloyd Clubs says the sit-up does “absolutely nothing for your abs whatsoever”, while also being an injury hazard.
Many fitness professionals admit they tell others to leave out of their workout routines in order to avoid causing injury.
If performed incorrectly, actually causes the body to strain in all the wrong places, leaving long-lasting muscle damage and injury.
“The sit-up is one of the most common exercises associated with having visible abs,” says Jack.
“However, people do not realise that at the wrong speed or performed with the wrong form, it can actually have a negative impact on the neck and lower back and does absolutely nothing for your abs whatsoever.”
Performing sit-ups fast is the most common mistake Jack sees.
“Not only does this make them a lot less effective as you are not challenging your core muscles, it also encourages you to lose form and have poor posture” he warns.
Poor posture during a sit-up could put pressure on the wrong places, and may also reinforce bad posture habits day-to-day.
Jack says: “Many people round their backs, yank their necks and allow their lower back to arch off the floor, all of which result in the use of back and neck muscles rather than the core.
“The problem with poor posture is that it puts unwanted strain on the back and neck which can overstretch or even tear these muscles which can be very painful.
“Poor posture when performing exercise can also cause reduced circulation and breathing issues, both of which can seriously impact a person’s overall health and wellbeing.”
That’s not where the health issues end – straining the wrong muscles when exercising can also lead to long-term chronic pain, it’s claimed.
Jack says: “A small strain of a muscle isn’t going to suddenly cause you life-long pain, but consistent misuse of back and neck muscles can be serious.
“Muscle tears or spasms can lead to scarring on the muscles, which can cause further back stiffness, tightness and pain that can last a long time if not taken care of.
“All muscle damage wants to be avoided for optimum health.”
It might be worth re-thinking whether you want to eliminate sit-ups from your workouts and try some better core muscle exercises.