0

Your Cart is Empty

September 21, 2015 3 min read

As we get older, it gets harder and harder to have a slim and trim looking waistline. Why? Hormonal changes encourage calories to head for the belly where they get stored as fat. But it isn't something that is inevitable. Pilates can be your secret weapon. These types of exercises and training targets ALL of your abdominal muscles according to LA-based Pilates instructor Michelle Dozois who designed the following exercises for Prevention. For the best results, flatten your stomach by pulling your navel toward your spine during each rep and do your Pilates three times a week, every other day. Are you ready?

Toe Dip

  A. Lie on your back with your legs up and bent at 90 degrees—thighs straight up and calves parallel to the floor. Rest your hands at your sides, palms down. Keep your abs contracted and press your lower back toward the floor.   B. Inhale and lower your left leg for a count of 2 ("down, down"), moving only from your hip and dipping your toes toward the floor (without letting them actually touch it). Exhale and raise your leg back to the starting position for a count of 2 ("up, up"). Repeat with your right leg and continue alternating until you've done 12 reps with each leg.

Leg Circle

  Lie on your back with your legs extended along the floor. Raise your left leg toward the ceiling, with toes pointed and hands at your sides, palms down. Hold for 10 to 60 seconds. (If this position is uncomfortable, you can bend your right leg and place your right foot flat on the floor.) Make a small circle on the ceiling with your left toes, rotating your leg from your hip. Inhale as you begin the circle and exhale as you finish. Keep your body as still as possible—no rocking—by tightening your abs. Do 6 circles, then reverse direction for six more. Repeat with your other leg.

Crisscross

  A. Start as in the Toe Dip position but with your hands behind your head, elbows out to the sides. Curl up to raise your head, neck, and shoulders off the floor.   B. As you inhale, rotate your torso to the right, bringing your right knee and left shoulder toward each other and extending your left leg toward the ceiling in a diagonal line from your hips. As you exhale, rotate to the left, bringing your left knee toward your right shoulder and extending your right leg. That's one rep. Do 6 reps.

Leg Kick

  A. Lie on your left side with your legs straight and together so your body forms one long line. Prop yourself up on your left elbow and forearm, lifting your ribs off the floor and your head toward the ceiling. Place your right hand lightly on the floor in front of you for balance. (If this position is uncomfortable, extend your left arm on the floor and rest your head on your arm.) Raise your right leg to hip level and flex your foot so your toes are pointing forward.   B. Exhale as you kick, swinging your right leg forward as far as comfortably possible and pulsing for 2 counts ("kick, kick"). Inhale, point your toes, and swing your leg back past your left leg. That's one rep. Do 6 reps without lowering your leg. Then switch sides and repeat.

Back Extension with Rotation

  A. Lie on your stomach with your forehead on your hands, palms on the floor. Separate your feet to hip width. Pull abs in.   B. Raise your head, shoulders, and chest off the floor. Rotate your upper body to the right and back to the center, then lower. Repeat to the left side and continue alternating until you've done 6 rotations to each side.

Side Bend

  A. Sit on your left hip with your left leg bent in front of you and your left hand beneath your shoulder. Place your right foot flat on the floor just in front of your left foot so your right knee points to the ceiling. Rest your right arm on your right knee.   B. Pull your abdominals in, press into your left hand, and lift your hips off the floor. As you come up onto your left knee, straighten your right leg and raise your right arm over your head so you form a line from your right fingers to your right toes. Hold for 10 to 30 seconds. Lower and repeat on the other side. Seems easy enough. What exercises are your favourite for trimming down your middle? Source: Prevention

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.