A Pilates move to firm up your abs

The Teaser is a traditional Pilates exercise done on a mat. It’s an effective way to strengthen your core muscles and develop flat, firm abs. This one-legged version is a good move with which to start. Remember to keep the movement smooth and controlled; it’s important to perform the exercise in a continuous fashion without taking breaks in between reps.

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1 Lie on your back on a mat or padded surface. Bend your knees and extend your arms above your head. Keep them lifted off the floor. Extend your right leg to a 45-degree angle, keeping both knees on the same level. Inhale, press your ribs down to the floor, draw your shoulder blades down away from your ears and lengthen your neck.

2 Exhale, scoop in your abdominal muscles and smoothly peel your torso off the mat. Come up as far as you can and hold it there. Inhale, keep your chest lifted and avoid rounding your shoulders. Exhale and lower yourself back to the mat, rolling slowly down through the spine. Do three to six reps on each leg.

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-- Karen Voight