Pilates Style Beach Exercises

Video Transcript

The next abs exercise I'm going to show you is a little different. It's more of a Pilate?s style abdominal exercise, and it will require a little bit more strength. So if you're a beginner, I suggest you start with more simpler exercises first. To start this exercise you are going to be sitting in an upright position. Knees are bent, feet are on the floor, and from here you're going to think about engaging those abdominal muscles, keeping them strong and tight. You don't necessarily have to suck in your abs or, regardless of what you've heard, you don't have to suck in your belly button to your spine, but I do want you to keep your abs contracted and tight. From here, you're going to slowly lower yourself down to the floor, one vertebrae at a time. I'll show you how. Very slowly, keeping your abs in tight, lowering down toward the floor. Then you want to bring yourself up. Just slide your hands up toward your knees again. When you come up, you're going to roll your shoulders forward a little bit, and engage your abs in that abdominal crunch. Hold and once again, lower. Think of your spine as unfolding. You want to unfold and fold back up. Perform this exercise very slowly. It's very important that you not rush through, otherwise you will not feel the exercise. What I don't want to see is hinge movement, just coming up and down, which is your old fashioned sit up. It doesn't really engage the muscles, slightly, but you're working your hip flexors a little bit more than your abs. So remember, when you're doing your seated abdominal crunch, you will lower yourself down very slowly, one vertebrae at a time, keeping your abs tight, and then coming up into the crunch. You've got to fully sit up or else you will not maintain that abdominal contraction. A great exercise for the entire core. A little bit more advanced, so be careful.

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