WebMD explains the Pilates "hundred on a reformer" exercise for flat abs. This routine involves lying on the back with the legs in a table-top position or extended at a 45-degree-angle. The exerciser then pulls the straps down next to the abdomen, curls the head and shoulders up and pulses the arms up and down. Breathing in for five and out for five, until reaching 100 pulses, establishes the rhythm.Continue Reading
WebMD also describes kneeling knee stretches to work the lower body on the reformer device. The exerciser must kneel on the reformer and round the back while keeping the arms straight. The next moves use the butt muscles and thighs to push and pull the lower body back and forth. The platform slides a few inches with each movement. WebMD recommends starting with five reps then adding another five reps with the back arched as the user becomes more advanced.
Kathi Ross Nash of Pilatesology offers a range of Pilates routines for the Pilates Reformer, including the Flowing Beginner Reformer and the Skull and Crossbones Reformer for the more advanced Pilates user. The classical beginner routine on the Reformer demonstrates the proper flow of the workout, whereas the super advanced Skull and Crossbones routine challenges those who have years of previous training.Learn more about Fitness & Exercise
As of 2015, The Pilates Center and Balanced Body offer online Pilates teacher certification programs. Both of these certification programs teach the exercise methodology of Joseph H. Pilates through lectures, manuals and videos.Full Answer >
Becoming a Pilates instructor in the United Kingdom requires a Level 3 Diploma in Mat Pilates, which replaces the Level 3 Certificate in Pilates Instruction that was the industry standard prior to 2012. Training is available at many locations in and around London and at the EnergyWise Academy in Edinburgh. Some training also is available online.Full Answer >
To get flat abs, improve your sleeping habits, modify your diet, reduce your stress levels and perform cardiovascular exercise for at least one hour daily. Maintain these habits on a long-term basis.Full Answer >
Building muscle, performing high-intensity exercise routines, drinking plenty of water, eating small meals and snacks every three to four hours, and spicing up foods with red pepper are good ways to boost metabolism, states WebMD. Doctors also recommend choosing more protein-rich foods than carbohydrates, drinking coffee moderately, and consuming two to four cups of green tea or oolong tea daily.Full Answer >