Pilates coach Jolanta Mitraite shares six simple moves you can do at home to get flatter and firmer abs
Words: Jolanta Mitraite | Images: Jolanta Mitraite & Shutterstock
Standing knee lift
Preparation position
Stand with your legs wide apart. Bend one leg and transfer the weight on to it. Stretch the other leg straight to the side and touch the floor with the tips of your toes. Keep one hand on your hip, the other extended overhead.
Working
Exhaling, raise the knee of the straight leg to the elbow, bending the elbow to the knee. The elbow and knee meet. Hold for a second and return to the starting position. Repeat 15 times with 3 sets each side.
Standing knee to elbow
Preparation position
Start as for Standing Knee Lift, but with hands behind your head on the base of the neck. Do not cross your fingers but place one hand on top of the other.
Working
While exhaling, raise knee of the straight leg to the opposite elbow, trying to bring the knee to the elbow and elbow to the knee, then lower. Repeat 15 times with 3 sets each side.
Single leg stretch
Preparation position
Lie on your back with knees and hips bent to 90-degrees, with the knees slightly open, and feet together. Put your hands behind your head, on the base of the neck. With control, raise your shoulders off the floor, looking at the navel.
Working
Stretch one leg forward and pull the other back, knee to chest, then do the same on the other side. Keep your abdominal muscles drawn into the spine. Breathe in a rhythm that is comfortable for you to sustain. Repeat 20 times with 3 sets each side.
Single straight leg down
Preparation position
Lie on your back, arms beside your body, palms down. Straighten your legs and raise them to the ceiling. Make sure your back is flat on the floor. To make it safer for your back, place your hands under your hips and try to bend your legs at the knees.
Working
With your stomach pulled in and inhaling, lower one leg down as far as you can while keeping your back on the floor. As you exhale, return your leg to the starting position. Inhale and lower the other leg. Do the exercise by changing legs. l Repeat 16 times with 3 sets on each side.
Criss-cross
Preparation position
Lie on your mat, hands behind the head, knees bent to your chest. Raise your shoulders and look at your navel.
Working
Exhale and extend one leg, while rotating to the opposite side. Hold for a couple of seconds. Inhale while turning to the other side and, while exhaling, bend the opposite knee/extend the other leg. Repeat 10 times with 3 sets on each side.
Knee in
Preparation position
Be on your mat in plank position with straight arms, hands directly beneath your shoulders. Your legs and back are also straight. Keep your abdominal muscles strongly drawn to the spine, maintaining length in the neck, and look down at the floor.
Working
On an exhalation, pull one knee to the shoulder, strongly pulling in your stomach. Then extend the leg back, taking it upwards and contracting the gluteal muscle. Put your foot back down. Repeat 8 times on the same leg then switch. Do 3 sets on each leg.
Jolanta Mitraite is founder JM Control (jm-control.com). She also inspires 400K+ followers at instagram.com/jm_control with her workouts. Sign up for her new Beginners’ Programme at jm-control.com and click on ‘programs’.
