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4 core moves of water pilates

4 core moves of water pilates

Three pilates exercises to work your core

Three pilates exercises to work your core

Target your midsection for toned abs

Target your midsection for toned abs

How to strengthen your core with pilates

How to strengthen your core with pilates

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  1. Home
  2. Pilates

How to tone your trouble zone

Keep your core engaged - by Aaron Clayton
  • 15 Nov 2017
How to tone your trouble zone
Getty Images

You’ll need: a pilates ball

1. Footwork on ball

Lie face-up, arms by your sides, palms facing down. Bend your knees and place the balls of your feet on top of the ball, heels together and toes pointing slightly outwards in a small ‘V’ shape. Engage your core and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball. Pause, then bend your knees to roll the ball back to the starting position.

2. 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 making as much space between your ears and toes as possible) then return to the starting position.

3. Roll back and up

Sit with your legs extended straight out in front of you, feet flexed. Hold the ball in front of you at shoulder level, arms straight. Keep your chest up and back straight. Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead.

From that position, bring your chin to your chest and slowly roll back up to the starting position.

4. Coordination with ball

Lie face-up with your hips and knees bent at 90 degrees; hold the ball with both hands, arms straight. Bend your elbows and lower the ball towards your chest, pressing your hands firmly against the ball. Brace your abs, extend your arms out in front of you, curl your shoulders off the floor and straighten your legs. Hold for one or two seconds, then reverse to return to the start.

  • Pilates
  • Fast Weight Loss
  • Weight Loss
  • Stress

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Home and Away opening title
Watch 1:09

Home and Away opening title

{headline}

{headline}

4 core moves of water pilates

4 core moves of water pilates

Three pilates exercises to work your core

Three pilates exercises to work your core

Target your midsection for toned abs

Target your midsection for toned abs

How to strengthen your core with pilates

How to strengthen your core with pilates

{headline}

{headline}

How fitness star slimmed down by eating MORE!

How fitness star slimmed down by eating MORE!

Simple diet secret helps 170 kilo woman HALVE her weight

Simple diet secret helps 170 kilo woman HALVE her weight

‘Before I lost 90kg I was on a fast track to death’

{headline}

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150kg mum tells: How I lost 36kg in four MONTHS

Mum-of-two tells: How I halved my size – WITHOUT exercise!

Woman who lost 92kg shows off her brand new bum!

How this mum lost 27kg in six months without leaving her house

Could the 7:12:6 routine help YOU lose 5kgs by Christmas?

Could the 7:12:6 routine help YOU lose 5kgs by Christmas?

6 eating rules for faster weight loss

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Instant Hotel star Bondi tells: I’ve lost 23 kilos

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