Pilates and the Secret to Flat Abs, Part II
<!–[if gte mso 9]> Normal 0 false false false MicrosoftInternetExplorer4 <![endif]–><!–[if gte mso 9]> <![endif]–> In our continuing endeavor to help you all get the most out of your Pilates workouts, we’d like to share with you one of our secrets: The “Aborama.” Never heard of it? Of course not! This is the pet name that we created to summarize five classical Pilates exercises that we string together in Pilates mat workout after workout, after workout… so much so that we got tired of writing down the exercises separately. The official components of the Aborama are as follows: Rolling Like a Ball, Single Leg Stretch, Obliques, Double Leg Stretch, and Scissors, and all Pilates certification programs include these staples of the Pilates repertoire. Many of you have probably already noticed that we use this special “Aborama” at Pilates on Fifth, in our Pilates on Fifth podcasts, and in most of our UltimatePilatesWorkouts.com mat workouts. Why do we love the Aborama so much? For one, it offers A LOT of bang for the buck, AND it offers Pilates enthusiasts and Pilates instructors alike an amazing, effective and easy way to alter the level of difficulty and endurance required.
For example, here are some recommendations and modifications for the Pilates Aborama:
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|
Level I |
Level II |
Level III |
Level IV |
Level V |
|
Rolling Like a Ball |
4-6 reps |
6-8 reps |
8-10 reps |
10-12 reps |
10-12 reps |
|
Single Leg Stretch |
3-4 sets; legs high |
4-6 sets; legs a little lower |
6-8 sets; legs 45° or lower |
8-10 sets; legs 45° or lower |
10-12 sets; legs 45° or lower |
|
Obliques |
3-4 sets; legs high |
4-6 sets; legs a little lower |
6-8 sets; legs 45° or lower |
8-10 sets; legs 45° or lower |
10-12 sets; legs 45° or lower |
|
Double Leg Stretch |
4-6 reps; legs high |
6-8 sets; legs a little lower |
6-8 sets; legs 45° or lower |
8-10 sets; legs 45° or lower |
10-12 sets; legs 45° or lower |
|
Scissors |
4-6 sets; bottom leg high |
6-8 sets; legs a little lower |
6-8 sets; legs 45° or lower |
8-10 sets; legs 45° or lower |
10-12 sets; legs 45° or lower |
So there you have it. Now of course, it is very common that you get a little ambitious and increase the repetitions of the first three, only the reduce them for the last two exercises. That’s OK!! Also, if you need to take a break and then resume, then do that, too! If you feel like your abs have fatigued and that they’re no longer supporting you, they’re probably not, and that only means band news for your lower back. And remember, if you’re not sure if you’re doing an exercise correctly, you can always visit our Pilates technique videos.
Moreover, don’t let ANYONE fool you! There is no magic number as far as repetitions go for Pilates exercises, and because quality beats quantity hands down with Pilates, doing Pilates exercises incorrectly doesn’t really do you alot of good. As long as you’re going to put in the effort, you might as well get the most out of it!! Starting slow and then gradually increasing the reps and level of difficulty is not only smart (it will keep you injury-free), but it will also help prevent the dreaded plateau effect.
So, enhance your at home Pilates workouts with the Aborama, using the chart above to pick a plan appropriate to your level. And remember, it’s better to do a little every day than to exercise to fatigue one day and be incapable of doing any abdominal work for the rest of the week!! Take it slow, do a little each day, and you’ll be on the road to stronger abs, a healthier lower back*, and a flatter tummy in no time.
We truly want our blog to be the ultimate online resource on Pilates, so please e-mail us your questions about Pilates! We’re happy to answer questions on everything about Pilates!
*if you have back problems or experience in regular back pain, please consult your doctor!!
Why Any Body can be a Pilates Body!
At our Pilates studio in Manhattan, we often overhear one client wishing she had another client’s legs, while that same client is wishing that she had the other client’s flat abs! It seems that we women are rarely satisfied with our body type and the “grass is always greener” idea applies to bodies as well.
But guess what! Both body type (the way our metabolism works and the way we gain muscle) and body shape (where our extra weight naturally falls) are determined almost entirely by genetics! Alas, we have no control over our own genetics! Some things can be changed – but other things can’t! For instance, you can shed a few pounds off your legs, but you can’t make your legs grow a few inches!
Think of it this way: would an English bulldog EVER look like a greyhound, even if dieted and exercised? Would it even try? Or would a Great Dane ever look like a Chihuahua? That’s ludicrous, right? Then why do so many of us (present company included J J) aspire to achieve a body that genetics has determined we have no chance of getting? We should learn from our pets! Dogs and cats from Persians to terriers are proud of who they are and the way they are made – and we should be too!
So in case you’re wondering about your own body type now, body types are generally categorized into 3 major types (click here for a more detailed breakdown or here):
*Endomorph: Bigger bones, higher fat content, more curvaceous, may have trouble losing weight
*Mesomorph: Medium, athletic build, may have an easier time losing fat and gaining muscle
*Ectomorph: Long, lean, and may have trouble building muscle and gaining weight
And if you’re wondering about your body shape, 4 different body shapes are considered common (click here for a great article):
*Spoon: Lower body emphasized: hips and thighs significantly bigger than upper body
*Cone: Upper body emphasized: weight gained in arms, chest, back and middle with relatively lean legs
*Hourglass: Weight gained in both upper and lower body, with waistline remaining relatively small
*Ruler: Not much definition between the circumference of the chest, waist or hips
Note! All of these shapes are even more extreme when extra weight gain is involved!
THUS, when it comes to exercising for your body type and choosing exercises for your body type, all of the above information can be informative – but quite overwhelming!!!! The good news is that Pilates can make your strong and lean within your body type. Superior core strength will behoove ANY body type. Certain exercises may be more challenging for certain body shapes more than others, but because Pilates focuses on symmetry, balance and a total body workout, it re-balances the body overall. And because Pilates by definition does not create bulk, the endo/meso/ecto morphs don’t need to worry about de-railing their well-strategized workout routine! Once again, Pilates emerges as the ultimate cross training system!
So no more looking in the mirror longing for a “Pilates Body” that is different from your own. Your body can be the perfect Pilates body if it is balanced, aligned, agile and strong. (And remember – you want to be balanced, aligned, agile and strong according to the goals YOU set for yourself, not someone else’s goals or standards!) Embrace the body you have, treat it well and be the best that YOU can be!!
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