Posted in Don't Forget Pilates, Easy Exercise Moves, My Flat Tummy Bible

Pilates The 100

Get The Flat Tummy You Dream Of Having With Pilates The 100

Simple exercise moves can make a dramatic difference in your flexibility, your posture and your appearance.

In this blog post I explain one of the main tenets of Pilates. This type of education is what I include in my premium content on this website and also in my ebooks.

Ab Work From The Hundred Instructions

Lie on your back with your spine flat on the floor, arms at your sides, palms flat down on the mat.

Bring your knees to your chest and stretch your legs up to a 90-degree angle. If you have the muscle strength, you can lower them down to a 45-degree angle. Conversely, if you don’t as yet have the ab strength, keep your legs at a comfortable height.

Use your powerhouse, a.k.a. core, to bring your chin into your chest. Remember that you should imagine you are holding an orange under your chin.

Pilates The 100 instructions

Continue to press your lower back into the mat and maintain this position for support of the spine.

Pull your powerhouse into your lower back and inhale slowly through your nose for 5 counts while pumping arms up and down, then exhale for the next 5 counts. You are holding your position for a total of 10 seconds, and also pumping your arms 10 times.

Repeat this move a total of 10 times.

FYI 10 reps x 10 seconds of holding time equals The Hundred.

IMAGE 

The image to the left is of me, at age 57.  I’m wearing a size XS tee shirt and comfortably fit into a skinny short size 4.  Those sizes are normal for me, and we should ALL strive to be at our own healthy size – not someone else’s!

NANCY WELKER IS THE AUTHOR OF THE “LOOK GREAT FOR LIFE SERIES”
Simple methods.
Spectacular results.

Author:

I write. Make videos from time to time. Consider offers for modeling and acting. Mostly I help my husband build our beekeeping business. MORE ABOUT ME Married nearly 33 years, I'm 62 years old (going on 35!) love love fitness and have two amazing children and one beautiful granddaughter. One of our kids is a 27 year old autistic son who I have home taught for the past 20 years. Our daughter is 32 and married and has an adorable baby girl. WHAT'S NEW Beekeeping! My hub and I have launched a beekeeping business! Very exciting! I'm in the process of formulating soaps and skin care items and will launch those lines soon.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s