Core-Sculpting Pilates Routine

 

Build a better six-pack with this 15-minute Pilates routine designed for muscle-minded men.

By Jennifer Mongeluzo

Do you have a gut or a tight, lean midsection? As a master Pilates instructor for 10 years, I can comfortably say that I know what’s best when it comes to your core. Strength, stamina, and posture are the keys to solid abs. Below, you’ll find five quick and easy Pilates exercises you can do anywhere—even in front of the TV while you watch ESPN highlights. Each exercise will hit the major core muscles: transverse abdominis, internal and external obliques, serratus anterior, latissimus dorsi, spinal erectors, and, of course, the rectus abdominis. 

Bicycle Hundreds

Start: Lie on your back with legs 45 degrees and arms down by sides.

Cues: Pump extended arms up and down with one knee pulled in for 10 sec., then switch. Do 100 total arm pumps.

Double-Leg Stretch Flyes

Start: Lie on your back with legs extended and arms wide.

Cues: Bend knees toward chest and bring your arms to your knees so the dumbbells touch. Do 8–10 reps.

Double Straight-Leg Stretch

Start: Lie on your back with legs extended and arms by your sides.

Cues: Lift arms up and lower legs. lift legs up 45 degrees as arms go down. Do 8–10 reps.

Warm-up Pelvic Bridges

Start: Lie on your back with knees bent and feet flat on the ground.

Cues: Curl your spine up until your feet and shoulder blades.

Star

Start: Assume a side plank—elbow on the floor, opposite arm extended toward the ceiling (hold a dumbbell in that hand), legs stacked on top of each other.

Cues: Bring elbow to knee, then back to the start position. Do 8–10 reps.

Extension Arrow

Start: Lie on your stomach with your legs extended, arms by your sides and palms facing up.

Cues: Keeping your body long, lift your upper body and legs up with abs pulled in. Do 8–10 reps.

More Tips: All exercises (minus the warm-up) are shown with five-pound dumbbells. This can be modified with lighter weight or no weights for beginners. If you have lower back issues, don't extend your legs; keep the knees bent. If you have neck issues leave your head down.