Try 'Pilates' for Katrina-perfect abs!

If you ever saw the elegant lady grooving to a dance no. with her every got-popular dance move, then your eyes must have been 'baar-baar' laid upon those fitness abs that she endows with grace in her sculpted look. Her spectacular dance performance in 'Kamli' was worth an applause in which she also flaunted her six-pack abs and, fit enough to maintain those even now.

But that was never a cakewalk for the 'Baar Baar Dekho' star for she regularly worked out with an effective blend of Cardio and Pilates. Though, patience and persistence must have been her companion as it is never easy to force energy out in gym.

Pilates is a type of exercise performed for maintaining the strength and balance of the body focussed on breathing patterns.

Thus, get ready for some five workouts of Pilates fitness system to get toned well.

COORDINATION:

a) Same lying down position as in reformer machine.
b) Inhale to prepare.
c) While exhaling, scoop your abdominals, lift your upper torso up and lower your arms until they are parallel to the floor. For beginners, straighten your legs towards ceiling.
d) Inhale: Open and close your legs while keeping your torso lifted.
e) Exhale: Bend knees to table top and lower your head and return arms to starting position.
Benefits : This exercise is a good abdominal exercise that requires awareness of lower back and pelvic stability. Strengthens your abdominals, hip flexors, adductors and increases thoracic flexibility.

SHORT BOX SERIES

I. Roll down with round back
Method:
a) Sit on a short box with ankles hooked under the foot strap. Arms can be interlaced or crossed on your chest or you can hold bar in front, in line with your chest.
b) Inhale to prepare.
c) Exhale: Scoop your abdominals and tuck your tail bone under, squeeze your buttocks and roll down maintaining C curve in your spine. Keep legs squeezed together, keep your sit bones anchored on box and shoulders away from your ears.
d) Inhale to roll back up to starting position.
Benefits : Strengthens abdominals and stretches lower back.

II. ROLL DOWN THE TWIST:

a) Sit on short box with feet under the ankle strap. Hold pole or weighted bar straight in level with the center of your chest. Make sure your sit bones are anchored on short box, shoulders away from your ears and keep legs together.
b) Inhale to prepare.
c) Exhale: Scoop your abdominals (suck in your lower abdominals as if you are zipping on a pair of tight jeans)
d) Tuck your tail bone under, slightly squeeze your gluteal muscles and roll down maintaining C curve in spine.
e) Inhale: Rotate your torso to your right; return to center, then rotate to your left and then back to center.
f) Exhale and roll back up to starting position.
g) Throughout make sure rotation is from torso and not hips.
Benefits : Strengthens oblique abdominals and increases back flexibility.

III. MERMAID ON THE BOX:

a) Sit on the short box with the torso facing sideways. Bend the bottom knee and rest the lower leg on the box. Straighten the top leg and hook your foot under the ankle strap. Open your arms out sideways in T shape.
b) Inhale to prepare.
c) Exhale: Scoop your abdominals, lean away from your ankle strap; continue to lean over, flexing your spine laterally and stretching your upper arm overhead. Bring your bottom arm in front of your torso.
d) Inhale. Lift your torso back to starting position with your arms in T shape.
e) Exhale. Give torso counter stretch towards the footbar.
Important point to remember: Keep shoulders away from your ears. Keep head, torso and pelvis aligned.
Benefits : Strengthens abdominals, internal and external oblique muscles and increases lateral torso flexibility.

TEASER ON CADILLAC:

a) Lie spine on the table with your head at the tower end. Hold on to the bar with palms down and knees at 90 degrees and elbow straight.
b) Inhale to prepare.
c) Exhale: Roll up and straighten legs to teaser portion.
d) Inhale: Roll down and bend your knees.
e) Variations can be added to make it more challenging.
f) Inhale to prepare.
g) Exhale: Roll your upper torso up into teaser position.
h) Inhale: Lower and raise your legs towards the table 4 to 5 times.
i) Exhale and roll back to starting position.
Or
a) You can add another challenging variation to teaser.
b) Lie down supine with legs straight.
c) Inhale to prepare.
d) Exhale: Roll up into teaser potion.
e) Inhale and lower the torso and legs together.
f) Repeat 4 to 5 times.
Benefits : Strengthens abdominals, hip flexors, knee extensors.

PULL UP/HAMSTRING ON PILATES COMBO CHAIR:

a) Stand facing the chair with balls of your feet on the pedals and hands on each side of the chair. Keep shoulders over your wrist.
b) Inhale to prepare.
c) Exhale: Scoop your abdominals in and around your back to lift the pedal and pull hips up towards the ceiling.
d) Inhale back to starting position.

~~If you ever saw the elegant lady grooving to a dance no. with her every got-popular dance move, then your eyes must have been 'baar-baar' laid upon those fitness abs that she endows with grace in her sculpted look. Her spectacular dance performance in 'Kamli' was worth an applause in which she also flaunted her six-pack abs and, fit enough to maintain those even now.

Pilates is a type of exercise performed for maintaining the strength and balance of the body focussed on breathing patterns.

Thus, get ready for some five workouts of Pilates fitness system to get toned well.

COORDINATION:

SHORT BOX SERIES

II. ROLL DOWN THE TWIST:

III. MERMAID ON THE BOX:

TEASER ON CADILLAC:

a) Lie supine on the table with your head at the tower end. Hold on to the bar with palms down and knees at 90 degrees and elbow straight.
b) Inhale to prepare.
c) Exhale: Roll up and straighten legs to teaser portion.
d) Inhale: Roll down and bend your knees.
e) Variations can be added to make it more challenging.
f) Inhale to prepare.
g) Exhale: Roll your upper torso up into teaser position.
h) Inhale: Lower and raise your legs towards the table 4 to 5 times.
i) Exhale and roll back to starting position.
Or
a) You can add another challenging variation to teaser.
b) Lie down supine with legs straight.
c) Inhale to prepare.
d) Exhale: Roll up into teaser potion.
e) Inhale and lower the torso and legs together.
f) Repeat 4 to 5 times.
Benefits : Strengthens abdominals, hip flexors, knee extensors.