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Flat-ab pilates: Swan on ball

Download and go! Take this workout with you Pilates classes can come with a hefty price tag, so we asked pilates teacher Lauren Piskin to create this at-home workout for WH readers. It’ll tone your whole body, but it gives your abs some extra love. All you need is a pilates ball. “The ball mimics the resistance of the machine to challenge your muscles as you move through fluid movements,” says Piskin. Do the following sequence two or three times a week. Starting with the first move, do eight to 10 reps of each exercise with little to no rest between exercises. Focus on form and control through each move for the sleekest results. Swan on ball Lie face-down with your legs extended shoulder-width apart behind you. Position the ball under your chest and rest your forearms on the floor, palms down, elbows close to your body. Bring your shoulder blades back and down, press your palms lightly on the floor, and slowly lift your head and chest as you lengthen your spine. Hold for two or three seconds (imagine trying to create as much space between your ears and toes as possible), then return to the starting position. That’s one rep. QUICK TIP Keep your core engaged throughout the movement to prevent putting pressure on your lower back.

Flat-ab pilates

Tap into this exercise philosophy for a leaner, stronger body (without the huge studio fees)