Sometimes, fitness instructors hate ab workouts, too. When I worked for a gym, I used to dread being assigned to take a class called Tabata Abs—unfortunately, it happened a lot.
I found the repetitive crunching of my abs and flexing of my hips uncomfortable. No matter which way I placed my hands near my neck to support it, I would always be left with neck strain.
What I didn’t know at that time was that I have joint hypermobility syndrome, a connective tissue disorder which means my body makes faulty collagen—the same stuff that makes up your ligaments and tendons. This means my unstable joints can not support those repetitive crunching movements.
However, training the abdominal muscles is important for muscle balance and optimum core stability, even more so for hypermobile people who need to strengthen their core to help stabilise joints and reduce lower back pain, so skipping abs was not the solution.
I needed to find a workout that would enable me to train my abs without being left with back and neck pain. I found my remedy in Pilates. I signed up for my local Pilates class and after three months, mastered a set of exercises that strengthen my abs—without any of the discomfort. It has been a game changer.
My Pilates-inspired ab workout
When many of us talk about our abs we are often thinking about our rectus abdominis muscles—aka our six-pack—which runs from the front of our rib cage to our pelvis. But our abdominal muscles consist of more than that.
There is the transverse abdominis, the deepest of our ab muscles that wrap around our spine, providing it with stability; the obliques, which run at the sides of your body and allow side bending and rotation, and a tiny muscle called the pyramidalis which aids in stabilizing the abdominal wall.
With these moves, I try to target as many of the core muscles as possible.
Focus on mastering good form before increasing the number of reps you perform. Think quality over quantity. Start off with one set and eight reps of each exercise and once you have nailed the form, you can increase to two or three sets.
All you need to get started is a Pilates mat or exercise mat. Here are the five moves:
- C-curve
- V-sit hold
- Leg circle
- Toe tap
- Bird dog
1. C-curve
Sets: 1-3 Reps: 8
How to do it:
- Sit at the front end of your exercise mat with your knees bent and feet flat on the floor. Place your hands underneath your thighs and engage your core .
- Inhale as you lean your torso backwards, rounding your spine, relaxing your shoulders and tucking your tailbone under to form a C-shape with your spine.
- Pause for one breath, and then exhale while slowly rolling yourself up to the starting position.
2. V-sit hold
Sets: 1-3 Reps: 8
How to do it:
- Sit at the front end of your exercise mat with your knees bent and heels on the floor. Extend your arms out in front of you (or cross them over your chest) and engage your core.
- Inhale, and slowly lean back until you feel your lower abs switching on to stabilise you. Hold for a few breaths and slowly rise back up to the starting position.
As this becomes easier, you can make the exercise more advanced by holding the position for longer, or by lifting your legs off the floor when you roll back.
3. Leg circle
Sets: 1-3 Reps: 8 each side
How to do it:
- Lie on your back with your arms by your sides and legs extended.
- Engage your core.
- Bend your right knee in towards your chest, then extend your right leg up. Turn your right foot slightly inwards while pointing your toes.
- Draw a circle in the air with your toes, moving to the left across your body first. Be careful not to rock your hips.
- Do all your reps on one side, then switch sides.
4. Toe tap
Sets: 1-3 Reps: 8 each side
- Lie flat on your back with your legs raised, knees bent to 90° and shins parallel to the floor, and your arms by your sides.
- Engage your core.
- Inhale and lower your right foot down towards the floor, toes pointing towards the mat, but don’t touch the mat.
- Exhale and raise your leg back towards the starting position.
- Repeat with your left leg.
- Continue, alternating sides with each rep.
5. Bird dog
Sets: 1-3 Reps: 8 each side
- Get on all fours on your mat, with a slight bend in your elbows, hands directly under your shoulders and your knees directly below your hips, and a neutral spine.
- Engage your core.
- Inhale and extend and lift your right leg behind you while lifting your left arm in front of you, keeping your hips as still as possible. Your body should form a straight line from right heel to left fingertips.
- Exhale and bring them back to the starting position.
- Repeat on the other side, lifting your left leg and right arm.
- Continue, alternating sides with each rep.
