Firm your abs with Pilates moves!

Posted under female workout

Learn how to do an antiflab routine to achieve an even more effective ab workout. A pilates pro based in Los Angeles, Nonna Gleyzer, created this routine. “Adding a ball to pilates-inspired moves provides unique resistance to firm your abs, butt and thighs fast,” Gleyzer explains. “Plus, the ball transfers the work from your back to your abdominals.”

The Plan
Perform one set of each move three days a week on nonconsecutive days. All you need is an 8- to 10-inch soft sports ball.

Buy your own sports ball here.

J Fit 9-Inch Mini Exercise Therapy Ball

Tips

Concentrate on your core all throughout the routine. Suck your tummy in and up, as if you were trying to zip a too-tight pair of jeans. Make each movement slow and controlled focusing on your abs.

Booty lift

Lie facedown with ball under pelvis, head resting on stacked hands. Bend knees to 90 degrees, feet touching. Squeeze butt as you lift feet toward ceiling for three counts (as shown) and lower for three counts. Do 12 reps.
• Works butt, back, legs

Ball roll

Sit with knees bent, ball between calves; round back, tuck chin and grab an ankle with each hand. Balance as you lift feet off floor (as shown). Squeeze ball and roll back until shoulder blades touch floor. Roll up to start, staying tucked. Do five reps.
• Works abs, arms, back, legs

Hip circle

Sit with knees bent, squeezing ball between feet. Tilt torso back 45 degrees, arms behind for support. Maintain tilt as you extend legs out at a 45-degree angle. With abs contracted, make a wide, clockwise circle with legs (as shown). Return to center. Do five reps. Switch direction and do five more.
• Works abs, legs

Side-up

Lie on right side, ball under waist. Stack legs with right knee bent, left leg straight and hovering above floor, hands behind head, elbows out. Lift torso and left leg toward ceiling (as shown). Lower; repeat 10 times. Switch sides; repeat.
• Works obliques, butt, legs

Frog legs

Lie faceup with ball under lower back, arms at sides, knees bent; bring legs toward chest, heels touching, toes out (as shown). Contract abs and squeeze thighs as you extend legs out at a 45-degree angle. Return to start. Do 10 reps.
• Works abs, legs

Teaser
Lie faceup with legs straight along floor and pressed firmly together, arms extended overhead, ball between hands. Squeeze ball and contract abs as you slowly lift shoulders off floor, reaching arms toward feet and lifting legs to a 45-degree angle (as shown). Return to start. Do five reps.
• Works abs, arms, back, legs

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