Pilates Abs Workout With a Chair: Part Two
by Kit Rich
Published May 19, 2013
If you enjoyed the first installment of this two-parter, try this routine, too. It challenges the core in different ways than the first group, focusing more on your obliques. We designed these to kick up the intensity while increasing flexibility. You can do these three moves separate from the first on an alternate day, or—if you really want a challenge—try all six moves together!
To recap: Make sure the chair is strong and sturdy, has back support, and doesn’t swivel. Start by sitting at the very edge of the chair. You want the tip of your tailbone at the edge of the seat. Then lean back into the chair and pull the knees into the stomach. Make sure you feel balanced. You might have to adjust yourself, moving down or up the chair to find your center. Once you feel stable, you can begin.
Hold onto the bottom or seat of the chair with both hands. Lift the left leg straight up to the sky and lower the right leg straight toward the floor. Keep both legs as straight as possible, and make sure the right leg never touches the floor. Inhale and pulse the left leg in toward your head two times, and then switch legs on the exhale. Each time the leg lifts up, it pulses in toward you for a nice hamstring stretch.
Do this 10x each leg.
Hold onto the bottom or seat of the chair with both hands. Bend your knees and bring them in toward your body. Pull your lower abdominals in. Inhale and bring both knees to the left and then extend the legs straight at the diagonal. Squeeze your inner thighs. Then bend both knees and repeat the same move on the right side.
Do this 10x each side.
Hold onto the bottom or seat of the chair. Bring both legs straight up into the sky and scoop into your lower abdominals. Now separate your legs about hip-width apart and make a V shape. Circle the legs out, around, and down toward the floor. At the bottom of the movement, bring the feet together and lift the legs back up to starting position.
Repeat this 5x, then switch directions for a total of 10.
Kit Rich is Los Angeles-based fitness trainer with endless exercise and nutritional know-how. Hollywood's hottest stars are addicted to Kit's unique, multi-disciplined approach that combines cardio, yoga, Pilates, and weight training. Kit's clients are immediately taken by her funny and honest approach to health and fitness. She treats her clients as she treats herself, "with a hard challenge, sensibility, sensitively, and a good laugh." Follow Kit on Twitter @kitrichfitness.