Finding the perfect Tony Horton's 10 Minute Trainer takes time and effort. The P90X workout is a great place to start if a person is interested in flat abs. The P90X Extreme is also another workout that will help develop flat abs.
The Pilates Pelvic Curl is another great warm-up for Pilates as well as exercises for the abdominal muscles and the spine. As an exercise, it works on your lower body and at the same time coordinate your movement and breathing.
This warm up exercise is doable in five minutes and all you need is an exercise mat. Just remember to keep your shoulders and your neck relaxed all throughout the routine. Now, here are the steps on how to execute the Pilates Pelvic Curl.
1. The Position – To start with, just lie on your back with your knees in bent position and your feet laid flat on the floor. Then check if your ankles, your feet, and your knees are aligned at a hip width apart. Start the routine also following the natural spine of your body and observe that your lower back should not be too pressed on the mat.
2. Do the sequential Breathing – To start the sequential breathing, as you inhale; bring your breath unto your chest, then to the belly, then down to your pelvic. Then when you exhale, release your breath from the pelvic, then to the belly and to the chest and then inhale again.
3. Exhaling and Inhaling Set 1 – To exhale, make a tilt in the pelvic to engage the abdominal muscles and then pull your bellybutton down to your spine and allow the action to continue until the abs presses the lower part of the spine unto the floor. To inhale, press down using your feet to allow your tailbone to curl up towards the ceiling. Observe if your hips raise, then your lower and middle spine. Rest on your shoulders at your shoulder blades level.
4. Exhaling and Inhaling Set 2 – Use your abdominal control as you exhale to roll your spine back into the floor and start with the upper back down vertebrae by vertebrae until your lower spine settles into the floor. As you inhale, release to your natural spine and then repeat the exercise in order to start a pelvic tilt.
5. Repetitions – Make at least three to five repetitions of the exercise.
Lastly, if you have neck or upper back problems, you can still execute the routine by a roll up just in part.
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