Super Duty 2012 Abs Module Diagram

(upbeat pop music)

Okay Meaghan,

we're gonna start with that classic Pilates move,

the hundred.

Now my research show that there are

certain key Pilates exercises

that really get at those three techniques.

Okay? Okay.

So I just want you to lay back.

Okay.

I want you to get that neutral pelvis we talked about.

'Kay, pelvis. Remember that?

Yeah. Back is not too heavy

into the mat, ribs are down.

Alright,

let's bring both knees up.

Okay.

My pelvis is still

in neutral. Keep it neutral.

Okay. That's right.

Squeeze your pelvic floor.

Alright.

Send your ribs gently down.

You're gonna come up.

We're gonna inhale through your nose on five beats.

One, two, three, four, five.

Now exhale and do your arm beats.

One, good, three, four,

five and inhale.

Abs are tight,

breathing out laterally.

Good and exhale.

Good.

Pelvic floor engaged.

Good job.

To start,

I want you just to lift your arms up.

You're gonna float your arms up.

I want you to inhale.

Start to send your ribs down,

I like this lateral breathing.

Roll through your spine,

activate your pelvic floor.

Good.

Exhale, exhale.

Let's do 'em on the way down.

Inhale.

Start to roll back,

keep your ribs down.

Squeeze your pelvic floor.

You have your back muscles working with you.

Okay.

Great job on the roll-up.

Thank you.

Okay,

let's get into doing the single-leg stretch.

So what I want you to do is get on your back again.

This is a good time to use your abs,

too. Okay.

Nice and controlled.

Legs straight.

Okay.

I want you to bring your outside leg in,

squeeze your pelvic floor to do that.

Bend your knee.

Hold on the outside of your shin.

Okay.

Inhale.

Exhale,

send your ribs down.

Lift your head.

Good.

Now,

take an inhale.

Switch legs and exhale.

Good, inhale.

Switch legs and exhale.

Nice job.

Pelvic floor tight,

ribs down.

Inhale.

I see how you're breathing through the sides of your back,

excellent.

Great job.

Now let's pick the pace up a little bit, go.

Nice, good.

Stable.

Neutral pelvis.

Excellent job.

Pelvic floor tight.

Great job.

Okay,

the next exercise we're going to do

is the double-leg stretch.

And it builds on the single-leg stretch.

So you're in neutral right now.

Stay in neutral,

bring both knees up for me.

Great.

Now, I want you to inhale gently.

Lift your shoulders up a little bit.

Good, exhale.

And relax.

Nice job.

Now,

your ribs are down.

I want you to keep your ribs down,

I want you to inhale.

Straighten your legs.

Open your arms,

this is good.

And exhale,

and come in.

You feeling it?

Good, inhale.

Deep exhale. I'm concentrating,

I can't talk. Good job.

Good job.

Oh that's good,

keeping you quiet? (Meaghan laughing)

We must be doing this right.

Okay Meaghan,

we're gonna do rolling like a ball.

And this one is a fun one,

but it's a great way to work on your lateral breathing,

and keep your ribs down.

So I want you to balance on your tailbone for me.

Bring your legs up,

hug your shins,

and just make the shape of a ball.

That's it.

And then just let your body naturally roll back.

Good.

Nice,

nice lateral breath here,

along with pelvic floor.

Okay. Go.

Good.

Ribs down, exhale.

You used that exhale and you used that good breathing.

Good, now exhale.

Ribs down, up.

Great job.

Okay the teaser is another classic Pilates basic move.

And again if we use our techniques right,

you can look like you've been doing it for years.

Okay?

So we're gonna do a modified one.

Arms up,

straight out.

And all those key things.

Lateral inhale.

Activate your pelvic floor.

We're gonna lift this leg up.

Send your ribs down.

Inhale.

Pelvic floor squeeze.

Exhale,

send your ribs down.

Great job.

Now it's time to step it up and do level two

of all these different exercises that are so great

at getting us to learn those key Pilates techniques.

The first one is the more advanced version of the hundred.

So you're going to come down on your back.

Pelvis in neutral,

as you bring your knees up to prepare.

Hands out to the side.

Now I'm going to inhale.

Nice lateral breath.

Exhale.

Extend my legs this time.

And inhale.

Three, four, five,

exhale.

Inhale,

you feel your deep abs working?

And exhale.

With the roll-up this time,

we're going to use a ball.

Now it doesn't necessarily have to be a ball,

all we're doing is adding a little external resistance.

So you could use a dumbbell.

Okay?

So let's get back in that start position.

And we're gonna float the ball up.

You're gonna really have to use your breathing,

even moreso.

And sending your ribs down when you have that extra weight.

So it's that nice inhale,

lateral breath.

Exhale.

Float the ball.

Good.

And inhale.

Squeeze the pelvic floor.

Now resist the weight of the ball,

don't let it send you to the floor too soon.

Good.

And inhale,

lateral breath.

Exhale.

Send, send, send your ribs down.

Good.

And inhale.

And back.

Exhale.

Squeeze your pelvic floor.

Inhale.

Send the ball.

Float it, good.

Inhale.

The breathing is so important.

So squeeze.

Exhale at these key times.

Good.

Okay.

To take up the single-leg stretch,

we're going to do something called the straight-leg stretch.

You'll really feel it in your deep core.

So let's get down into that start position.

Set your pelvis in neutral.

And we're gonna bring the knee up.

Now lengthen.

And we're gonna use the breath to really,

really get to those deep abs.

So you're gonna inhale.

And exhale.

And inhale,

and exhale.

Pelvic floor engaged.

Breathing out through the sides.

Moving up on the double-leg stretch,

let's add that resistance again, okay?

And remember,

if you don't have a ball,

you can put a soft dumbbell between your knees.

Just something that adds a little bit of weight.

So we're gonna go and get back in that nice start position.

So we check the neutral pelvis,

keeping it there.

Knees up.

Squeeze your resistance device gently between your knees.

And arms are gonna come up,

hugging.

Inhale.

Exhale.

Good.

Inhale.

Squeeze your pelvic floor,

keep it tight.

Exhale.

Back working with your abs.

Breathe it out.

Okay.

The fun one, rolling like a ball?

Well to really increase that challenge

to the deep abdominal muscles,

we're gonna lengthen your legs.

And the movement's called open-leg rocker.

So we're here.

All those techniques,

pelvic floor,

inhale, exhale,

send your ribs down as you come up,

you'll really,

really feel it.

So watch as I demonstrate a few.

Keep the pelvic floor tight.

Inhale.

Squeeze.

Exhale,

balance.

Okay,

we're going to do the classic Pilates teaser move.

And to make it a little more difficult,

our legs are going to be straighter.

And the longer your legs are,

that's more weight that you're gonna have to lift up.

But it's a greater challenge with all those techniques,

you're gonna really need the three of them.

So let's get down in the start position.

Always to check neutral spine.

And we're going to lengthen.

Inhale.

You're gonna squeeze your pelvic floor.

Send those ribs down,

and use your breath.

Here we go.

Inhale.

And up.

Good, and balance.

Good, and exhale.

And inhale again.

Breath is the key.

Exhale.

Hold it,

squeeze your pelvic floor.

Inhale to return,

nice and slow.

There you have it.

The three secrets to firm,

flat,

fabulous Pilates abs.

What are they, Michele Olson, Ph.D?

Breathing,

you have to do the lateral breathing.

Neutral spine.

Pelvic floor activation.

All three together,

your abs like you've never seen them before.

Listen to Dr. Abs,

it's exactly what she order.

Until next time,

I'm Meaghan Murphy keeping the fun in fitness.

And this is Michele Olson.

Peace out.

(upbeat pop music)

Source: https://www.self.com/video/watch/how-to-get-pilates-abs

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