If you're looking to strengthen and tone your back and abs then Pilates is a great choice. Pilates is centralized around the concept of the abs as the core muscle that controls all other movements and that most of the strength is internal muscles not external bulk. Pilates is also great for advanced training and physical therapy but for this you should see an instructor that is certified in Pilates. For these exercises you don't need any supervision, you can do them at home any time you like and work on getting fit and strong.
Hundred Ab Exercise
This is a great one to tone the abs from the inside out because that is where everything originates for this exercise. Lay on your back and bring your legs into your chest. Place your arms at your side and relax for a minute taking in some deep breathes. Inhale and lift both your shoulder blades and arms off the ground about six inches. Extend your legs out at the same time. Pulse your arms five times as you exhale. Inhale, flip your palms over and pulse five more times. Repeat ten times for a total of one hundred pulses.
V-Sits
On your back lift your arms over your head and keep your legs out. All in one breath and movement raise your torso in one piece, and legs at the same time. Bring your arms over your head and bend at your waist at the hip section. Make your arms reach toward your toes so you end up in a "v" sit position. Hold for one breath. Exhale and roll down the vertebrates of your spine. Repeat as many times you can handle.
Floating Chest Pose
Start on your stomach with your arms at your side and legs straight out. Your forehead should be resting on the floor and you should stare straight ahead. Inhale and lift your torso and bringing your arms behind your back stretching them out. Push your shoulder down as you do this. Keep your head in line with your spine so it isn't strained. Hold the position for a full breath. Then exhale and relax down. Do this ten times.
Hundred Ab Exercise
This is a great one to tone the abs from the inside out because that is where everything originates for this exercise. Lay on your back and bring your legs into your chest. Place your arms at your side and relax for a minute taking in some deep breathes. Inhale and lift both your shoulder blades and arms off the ground about six inches. Extend your legs out at the same time. Pulse your arms five times as you exhale. Inhale, flip your palms over and pulse five more times. Repeat ten times for a total of one hundred pulses.
V-Sits
On your back lift your arms over your head and keep your legs out. All in one breath and movement raise your torso in one piece, and legs at the same time. Bring your arms over your head and bend at your waist at the hip section. Make your arms reach toward your toes so you end up in a "v" sit position. Hold for one breath. Exhale and roll down the vertebrates of your spine. Repeat as many times you can handle.
Floating Chest Pose
Start on your stomach with your arms at your side and legs straight out. Your forehead should be resting on the floor and you should stare straight ahead. Inhale and lift your torso and bringing your arms behind your back stretching them out. Push your shoulder down as you do this. Keep your head in line with your spine so it isn't strained. Hold the position for a full breath. Then exhale and relax down. Do this ten times.
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