Building a stronger core provides numerous benefits, including better posture, less joint pain, fewer headaches, and even a larger breathing capacity.
If you’re looking to generate a strong core, there is no better workout regimen than Pilates ab exercises, completed at least two to three times a week.
Unbeknownst to many bodybuilders, many common core exercises, including planks, toe taps, and the teaser hold, are inspired by Pilates ab workouts.
However, utilizing Pilates ab exercises works deeper core muscles that most conventional lifting programs ignore and often provides a full-body workout. In addition, using a Pilates reformer machine will provide even faster results and can be used to increase strength conditioning.
While almost all Pilates workouts already target your core in some capacity, dozens of specific Pilates ab workouts can help you achieve a six-pack and neutral spinal alignment.
That’s why we've created this list of our seven favorite Pilates ab exercises and how you can take these up a notch with the help of a Pilates reformer machine.
Unlike traditional mat Pilates, a Pilates reformer adds resistance to workouts to achieve a deeper muscle burn. For example, Pilates machine springs can be set to different tensions to affect how much resistance your carriage will provide through the workout.
This resistance is unique to a Pilates reformer. Unlike weight machines that require initial resistance to push the machine in motion, resistance tends to fade away as you push the machine forward.
So, for example, if you were doing a cable row, you would experience the highest resistance trying to pull the cable from the starting position but would experience less resistance keeping the cable in constant motion.
However, with a Pilates reformer machine, resistance increases the further you push the carriage inward or outward. If you were performing kneeling abdominals, you would feel a greater burn as you push your knees to your chest because spring resistance would also increase.
This added resistance targets abdominal muscles more deeply and the core more completely.
In addition, high-end Pilates equipment for home, ranging from a chair to a Pilates tower, enables you to work a wide range of core muscle groups by adding new dynamics to workouts.
With that in mind, let’s discuss seven amazing Pilates ab exercises you could take from the mat to the reformer machine for massive results.
Perhaps one of the most challenging exercises to get started with, the Hundred is also one of the most rewarding. This was the first warmup exercise in Joseph Pilates's personal fitness routine.
Ideally, this workout should target your lower and upper abdominal muscles, in addition to triceps, quadriceps, and hamstrings.
Don’t be discouraged if you can’t reach 100 reps; it may take lots of practice to reach this experience level.
The reverse crunch is an amazing lower core exercise, and you can even target your obliques by going from side to side!
Adjust your springs for higher or lower resistance to achieve a deeper burn.
There are plenty of variations of this exercise. Still, one advantage the Pilates reformer offers is utilizing the rollup and roll down to target core and lower back muscles in one fluid motion.
With a Cadillac Reformer, you can use the tower and straps to keep your arms straight and perform a roll down at the top of your motion.
This exercise is pretty simple and great for beginners.
Leg circles are a favorite exercise of every Pilates class and can be taken up a notch with a reformer.
This exercise provides core strength and targets abductors, quadriceps, and hamstrings.
The teaser has tons of variations, but this Pilates ab exercise provides great thoracic engagement and helps with lower back issues.
This exercise is similar to the plank and provides a deep and satisfying abdominal burn.
There are seemingly infinite plank variations you can do with a carriage that add a whole new dynamic to traditional Pilates ab workouts.
Here, we’ll do a side plank on a Pilates reformer.
Pilates ab workouts strengthen your core and help straighten out your posture to relieve pain.
Best of all, there are plenty of Pilates ab workouts specifically targeted to your core to achieve these benefits and a six-pack.
In addition, by upgrading to a Pilates reformer machine, Pilates Reformer with a Tower, or any other piece of high-end equipment, you can target deeper muscle groups and achieve better flexibility and breathing control in the process. Pilates reformer machines also help people maintain proper form to get the most out of their workouts.
For the top-rated Pilates reformer home machines on the market, browse our wide selection and contact a representative today.
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