The Top 3 Exercises to Celebrity Sleek Sexy Toned Abs
Author: Sylvia17811 Total views: 9 Word Count: 718
Don't you just wish you could have those sleek and sexy abs that you see on all the top models and celebrities? Don't feel alone, all of us want to have abs like that. It doesn't happen overnight just like the few extra pounds that we have piled on didn't happen overnight either.
You can get the abs that you desire. You have to make a commitment to yourself to do the exercises necessary on a regular basis. If you do it won't be long before you have the sexy celebrity abs displayed by Liz Hurley, Denise Richards and Cheryl Crow just to name a few.
The Pilates method is based on core strength and full body integration and it is really used by celebrities to give them the sleek sexy toned abs that we would like to have.
Here are the 3 basic exercises that will recruit and engage the deepest layer of the abdominals and give you the celebrity sleek sexy abs you desire.
Exercise 1. Chest Lift
Lying on your back with your feet flat on the floor with your knees bent, place your hands behind your head keeping your elbows out to the side throughout the movement.
Exhaling pull your belling button into your spine and beyond, allow your lower back to relax into the mat, tip your chin forward and allow stomach muscles to pull your shoulders up off the mat. Pause at the top, inhale and bring your abs in even deeper. Then exhale and with the abs pulled in slowly lower to the starting position. Inhale and release your abs. Repeat 8 to 10 times
Tip 1: To prevent any movement of the pelvis the engagement of the pelvic floor is required. This results in working the transverse abdominals.
Exercise 2. The Hundred
Lying on your back with your knees bent, arms are straight overhead, exhale and using your abs bring your head up and chin down while curling your upper back off the floor. Inhale. Exhale and pull the abs in further and extend your legs and bring your arms down to your side keeping your hands a few inches off the floor (if your legs shake, you should raise them until they stop), keeping your low back on the floor.
Hold the position take 5 breathes in and out and at the same time move your arms up in down in short pumping motions. Be sure to keep you neck and shoulders relaxed as the abdominal muscles should be doing the work not your neck and back. Now bring your knees in towards your chest and place the hands back behind them again as you roll your upper back and head back to the floor. Repeat 8 to 10 times.
Tip 2: As you become more adept you can lower your legs for more challenge, only remember to keep your legs at a level that you can still control them. Also for those that have neck or back problems this exercise can be performed with the knees bent and the feet flat on the floor.
Exercise 3. Double Straight Leg Lower and Lift
Lying on your back extend your legs straight up to the ceiling, straighten your legs outwards making sure that your heels remain together and that your inner thighs are contracted. Interlace your hands behind your head and elbows out to the side inhale and pull your abs in towards your spine, Lift your head and chest off the floor.
Remain in this position throughout the course of the exercise, inhale and with your abs pulled in, slowly lower your legs from the hips towards the floor, going only as far as you can keep control and body alignment. Use your abs for control and keep your back on the mat and do not pull on your neck and head with your hands and elbows. Exhale, exerting more control on the abs slowly bring your legs back to the starting position. Repeat 8 to 10 times.
Tip 3: This is a very hard exercise, so you may want to work up to it by starting with your head flat on the floor and your arms out to the side for balance.
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About the Author
Sylvia Camarillo is the founder of My Pilates Studio in Irvine, Ca. We specialize in using our exclusive Innovative Pilates System to get sexy sleek healthy toned bodies. Pilates Studio Instructors Orange County, Irvine Ca - My Pilates Studio
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