Pilates exercises are known for strengthening and stretching many muscles in your body during a single exercise. Because of this principal, it would be difficult to find an exercise that works only the upper abdominals or even just the abdominal muscles. However, the abs are worked during most Pilates exercises because of the abdominal hollowing concept that teaches students to suck in the front and sides of his abs until his stomach curves or hollows inwards.
Upper Ab Curl
The upper ab curl is similar to a sit-up, but the addition of abdominal hollowing makes this exercise a Pilates move that targets all of the muscles of the abdomen, according to the Flowmotion book, “Pilates.”
To perform the upper ab curl, lie face up on the floor and bend your knees. Put your feet on the floor and place your hands behind your head with your arms bent. Then, raise your upper body off the floor, one vertebra at a time. The lower back is pressed into the floor by pulling in or scooping your abs, as it is called in Pilates. Simply squeeze your abs as if trying to touch your belly button to your back. Once your head and shoulders are in the air, reach your right hand toward your side so that your arm is straight and parallel to the floor. Then, bend your right arm to bring it back behind your head and simultaneously bring your left arm to your side. Return your left hand behind your head after you have extended it at your side. Complete the upper ab curl by slowly rolling your shoulders and head back to the floor.
Roll Out
The roll out exercise works the abs and also stretches the back. The starting position is similar to extended child’s pose in yoga, but the extension and flexion movements of the exercise use the abs.
Begin kneeling on the floor and sit on your heels. Squeeze and hollow your abs. Lean forward to touch your forehead to the floor and extend your arms straight in front of you with the hands touching the ground. Try to relax your chest onto your thighs if your flexibility allows. Then, slowly slide your upper body onto the floor to lie on your stomach. Also, straighten your legs behind you until you are lying flat on the ground. This is your end position. Now, return to the starting position by reversing your movements. The abdominal muscles, especially the rectus abdominis, work to tilt the pelvis and flex the spine as you move your body from the end to the starting position.
Body Roll
The body roll exercise is a simple Pilates exercise that works the abs to keep the spine in a flexed position. The upper abs are engaged to bring the ribcage closes to the hips.
Start the exercise sitting up with your knees bent into your chest and your arms wrapped around your legs. Tilt your neck toward your chest so your body is held tight like a ball. Then, roll backwards with control onto your back, but not so far back that you roll onto your neck. Roll back up to finish one body roll.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
