Abs at Home

FoamRollerAbs

Many of my clients come in just once or twice a week. As you know, some muscles need to be worked every few days in order to continue developing their strength, so I give my clients homework to do between sessions. Here’s an example of an abs routine I give some clients to do at home.

Using just a foam roller and your knowledge of Pilates, you can do some simple yet very challenging exercises. So lets get off the couch and on to the mat!

Ab Prep on the roller

  1. Starting Position: Lying lengthwise on the roller, with your spine fully on and head supported, legs bent, neutral pelvis
  2. Bring your arms to hover off the ground, lining them up with your shoulders
  3. Inhale to prepare, and lengthen the back of the neck
  4. Exhale to begin to curl up, ribs to hips
  5. Inhale to stay
  6. Exhale to roll back down
  7. Repeat 5-10 times

Toe taps

  1. Starting Position: Lying lengthwise on the roller, with your spine fully on and head supported, legs bent, hands on the floor, neutral pelvis
  2. Inhale to prepare, keeping your hands on the ground to support your balance
  3. Exhale, imprint your pelvis
  4. Inhale to lift one leg to tabletop
  5. Exhale to lift the second leg to tabletop
  6. Inhale to stay
  7. Exhale to lower one leg only as far as you can maintain your imprint
  8. Inhale to return the leg to tabletop
  9. Exhale to lower the other leg only as far as you can maintain your imprint
  10. Inhale to return the leg to tabletop
  11. Repeat for 5-10 sets, making sure to do an equal number on each side

Your goal is not to touch the floor with your feet, but to keep your imprint while remaining as stable as possible, without creating any tension in your lower back or shoulders.

This can be kind of an unstable position, so make sure you are in a strong imprint and feel stable before beginning. If you begin to lose your imprint, bring your feet back to the ground and just lift one leg at a time.

Check out our video below!

Foam roller abs from Blue Sparrow Pilates on Vimeo.

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