Yoga Pilates
Exercises for the Abs and Back
Gain Strength and Flexibility
Yoga Pilates are wonderful exercises that target the muscles of a person’s abs and back and these exercises
being tough to perform need to be taken in good time as well as good form. There is a number of yoga Pilates that can be performed and these
include Warrior, 100’s, Leg Circles, Tree Pose, Plank and Side Hip Flexion and Extension. These exercises will greatly help the exerciser to
increase strength and flexibility.
In addition, the Supine Workout involves exercises based on yoga and Pilates and help focus the exerciser to
gain strength and flexibility. These exercises should be done at a pace of choosing while breathing slowly and deeply throughout the exercise. In
case the exerciser feels the need to modify the exercise he can do so, keeping in mind his own fitness levels and flexibility. However, one
should always consult a doctor before beginning any exercise program.
Supine Breathing
In Supine Breathing, the exerciser needs to lie face down on the floor keeping the knees bent, with the feet
flat on the floor. Then, one hand should be placed on the lower belly and the exerciser should inhale, concentrating on the expansion of the
ribcage and also feel the fingers separate. When the exerciser exhales, the breath should flow and the tension in the shoulders and face should
be relaxed. This exercise should be repeated for four to six breaths.
Cat Stretch
Another yoga Pilates exercise is Cat Stretch wherein the exerciser should kneel on all fours with the knees
under his hips and hands should be on the shoulders. Then the exerciser should spread his hands out on the floor with the palms flat and should
contract the abs so as to bring in the head, neck and back into alignment.
First, the exerciser should inhale and tip the sitz bones up in the direction of the ceiling and, at the same
time drawing the shoulders back and down, away from his ears while looking up. Then, the exerciser needs to exhale and tuck the chin and at the
same time pull the belly in the direction of the spine. The back should be rounded and he should feel a stretch down the spine. This should be
repeated four to six breaths and the exerciser should move smoothly between each move.
There are other similar yoga Pilates exercises that can be performed and they include Thread the Needle, Plank,
Side Planks and Sun Salutations.
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