How to Scoop Abs in Pilates | Get Flat Abs with Tamara Newell

Tamara Newell: Hey guys, Tamara here Today, I'm going to answer one of the most common questions I get in Pilates class: What does scoop your abs mean? Stay tuned, and you'll find out

[Music] Tamara: Hi guys, let's get scoopin' So go ahead and sit up tall, hold onto your hands underneath your thighs, and roll down all the way to the mat Ok get comfortable, arms down by your side And, when I think about scooping, the best description I can think of is that feeling that, when your jeans come out of the dryer and they're a little bit too tight, so you have to go [breath] with the belly to pull everything in So, imagine that you have a zipper, starting at your knees, going up through your inner thighs, up through the pelvic floor, lower belly, all the way up through the ribcage, pulling and zipping everything together

Now, what this does is, it helps activate our lower abs, our transverse abs That is built like a corset, so that sensation pulls everything in tight, and flattens it, which is what we're aiming for because if you activate your muscles that way while you're working out, that's the way they're going to build If instead, we're crunching and pushing our belly out, that's how the muscles are going to build, not what we want So let's give it a try You can close your eyes, place that zipper between your knees, and ziiiiip it up

So try and keep your hips still, but if you nd to tuck the tailbone and press your lower spine into the mat to really feel that sensation in zipping everything together, that's totally fine to start And, release Let's do it again And zip it up, and release One more time, just for kicks

And zip it up, you can always place something between your knees to squeeze to help you get that inner thigh/midline body connection, and release Alright, that's your scoop Thanks so much for joining, and I'll see you next time [Music] Tamara: Alright, now you know how to scoop your abs If you want to make the most of it, go ahead and visit me over at TamaraNewell

com, where you can get your free 15 minute Pilates core workout See you there! [Music] Tamara: Good work, keep going We're going to do single, straight-leg stretch, curl the head up, legs up towards the ceiling Pull your right leg towards your chest, lower the leg just to 45 degrees, no lower, and switch, and switch, and switch Now, make sure that, as the leg lowers, it's only to 45 degrees, so you really use your core to keep that leg at 45 and no lower

Pull the leg in towards your chest for a hamstring stretch, try and reach for the calf or the ankle, or if you can, your foot, keeping the shoulders relaxed, scooping the belly, hands behind your head Flex the feet, now quick scissors Kick, kick, kick, kick Really anchor the hips down to the floor, and now zip the legs together Bring your hands underneath your hips, good work

Keep going, we're going to do single straight leg stretch, curl the head up, legs up towards the ceiling Pull your right leg towards your chest, lower the leg just to 45 degrees, no lower And switch, and switch, and switch Now, make sure that as the leg lowers, it's only to 45 degrees so you really use your core to keep that leg at 45 and no lower Pull the leg in towards your chest for a hamstring stretch, try and reach for the calf or the ankle, or if you can, your foot, keeping the shoulders relaxed, scooping the belly, hands behind your head

Flex the feet, now quick scissors Kick, kick, kick, kick Really anchor the hips down to the floor, and now zip the legs together Bring your hands underneath your hips

Source: Youtube

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