How to Do an Elephant Exercise

While the elephant exercise appears to be an arm and leg strengthener, if it is done correctly the main focus is actually on the abs. Besides toning the abs, the exercise also increases the strength and endurance of the shoulder stabilizers and stretches the hamstrings, calves and Achilles tendon. The elephant exercise can be done on a Pilates reformer or using a foam roller. Perform the exercise at least three times per week to see results.

Things You'll Need

  • Reformer or foam roller
Show More

Instructions

  1. Reformer

    • 1

      Move the footbar on the reformer in an upright position.

    • 2

      Place your heels against the shoulder rest on the reformer carriage. Lean forward and put your hands on the footbar. Your hands should be shoulder-width apart. Keep your arms straight. Scoop in your abdominals, and round your spine like a cat.

    • 3

      Move the carriage backward by pushing with your legs and abdominals, inhaling. Keep your torso and hips still.

    • 4

      Pull the carriage back in with your legs and abs, exhaling. Repeat eight times.

    • 5

      Increase the challenge. Once you have the basic exercise down, try the advanced variations. For an intermediate challenge, stand up on the balls of your feet with your heels on the middle of the shoulder rest. Lift your left leg into the air until it is parallel with the floor. Perform the elephant exercise normally, doing eight repetitions on each leg. For an advanced challenge, stand up on the balls of your feet on top of the shoulder rest with your heels in the air. Lift your left leg into the air as high as you can. Perform the elephant exercise normally, doing eight repetitions on each leg.

    Foam Roller

    • 6

      Place your hands and knees on a mat with your knees bent 90 degrees and your arms straight. Point your toes. Put a foam roller under the top of your feet.

    • 7

      Straighten your legs, rolling the foam roller backward. Hinge your hips 90 degrees, bringing your rear end into the air. As you do this, roll the foam roller forward, using your abdominal muscles, and balance the foam roller on your toes.

    • 8

      Roll the foam roller backward by straightening your body into a straight line. Repeat eight times.