Pilates V Exercises for the Abdomen

The Pilates "V" is similar to the full boat pose in yoga, in which you balance on your hip bones and raise your legs and upper body, forming the signature "V". The exercise strengthens the abdominal muscles and the hip flexors as well as the muscles that stabilize the back. As an added bonus the Pilates "V" also improves balance. You can do the pose alone or incorporate it into other exercises, like roll-ups. There are also several variations for beginner, intermediate and advanced practitioners.

  1. Beginner

    • Ease the intensity of the exercise by leaving your feet planted on the floor and leaning back until your abs tighten. When your abs are strong enough, add more intensity by lifting your feet until your calves are parallel to the floor and holding your knees. If you have trouble with balance, use your hands for support by placing your palms on the floor behind you. Keep your abs tight and avoid rounding your back. The body tends to follow the tilt of the head so keep your eyes forward and your face forward. Keep your shoulders back and down and your chest lifted. Hold the pose for at least five seconds and work your way up to 20. The key is to build up your abdominal strength so that you can hold your position and maintain your balance.

    Intermediate

    • Extend into full "V" with your toes pointing toward the ceiling and your hands pointing forward---your arms parallel to the floor. As with the beginner pose, engage your abs and keep your back stable. Increase the intensity by adding movement to the pose. Lie flat on your back and jack-knife up into the "V", rotate your arms in wide circles, or do ball rolls up into the "V". Add intensity to the static pose by extending your arms over head. The intent here is to further enhance your core strength and improve abdominal muscle control. Try doing at least 10 roll-ups or jack-knifes to start and work your way up to 15.

    Advanced

    • Incorporate a Swedish exercise ball to your routine. The Swedish ball creates an unstable surface so that you have to further engage your abs to maintain your balance. Start by sitting on the ball, leaning back and extending one leg toward the ceiling. Try alternating legs and, eventually, work up to both legs extended. You can also incorporate resistance by doing the jack-knife or rollup while holding a five-pound plate or dumbbell, to your chest. As with the beginner and intermediate exercises, engage your abs and keep your back stable. Your shoulders should be back, your face forward and your chest lifted.