How to Flatten Your Tummy in Less Than 10 Minutes a Day

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Sit on the floor or mat with your knees bent, your ankles and knees together and your hands behind your thighs. Inhale and sit up as tall as you can, and as you exhale, roll halfway down to the floor looking right at your belly button. Inhale sit tall again and repeat for a total of 4 repetitions.

Half Roll Down with Spinal Twist
Sit on the floor or mat with your knees bent, your ankles and knees together and your arms reaching out in front of you at shoulder height. Inhale and sit up as tall as you can, and as you exhale, roll halfway down to the floor and hold. Sweep your right arm out to the side twisting through your waistline. Untwist and inhale sit up tall in the center. Repeat on the other side for a total of 4 repetitions on each side.

Single Knee Folds
Lay back on the mat with your feet flat on the mat, your ankles and knees together and your arms by your sides on the mat. Inhale and fold your right knee up towards your chest in a table top position, keeping your pelvis and tailbone on the mat. Exhale and return to the starting position, squeezing your knees and ankles together. Repeat on the other side for a total of 4 repetitions on each side.

Single Toe Taps
Lay back on the mat with your knees up in a table top position, squeezing your knees and ankles together and your arms by your sides on the mat. Inhale and touch your right toes on the mat. Exhale and return to the starting position, squeezing your knees and ankles together. Repeat on the other side for a total of 4 repetitions on each side.

Double Toe Taps
Lay back on the mat with your knees up in a table top position, squeezing your knees and ankles together and your arms by your sides on the mat. Inhale and lower both feet towards the mat, touching both feet onto the mat, but only lower as much as you can keep your spine and your ribs pressing into the mat. Exhale and return to the starting position. Perform 8 repetitions total.

Single Leg Stretch
Lay back on the mat and bring your right knee into your chest. Bring your left hand to your right knee and your right hand to your right ankle. Extend your left leg up at an angle that you can hold with your spine and ribs pressing into the mat. Lift your head and look at your belly button. Start with an inhale, and as you exhale, switch your legs and hold. Continue to alternate for a total of 8 repetitions on each side.

Double Leg Stretch
Lay back on the mat and bring both knees into your chest, holding your ankles. Lift your head and look at your belly button. Inhale and extend your arms and legs up at the same time, and at an angle that you can hold with your spine and ribs pressing into the mat. Exhale, circle your arms, bend your knees and hold your ankles. Perform 8 repetitions total.

Single Straight Leg Stretch
Lay back on the mat and extend both legs up to the ceiling. You can bend your knees if you need to, especially if you have tight hamstrings or feel a strain on your lower back. Lift your head and look at your belly button, holding behind your thigh or calf with both hands. Inhale, and split your legs like scissors pulling your leg towards your body. Exhale and switch. Perform 4 repetitions on each side.

Double Straight Leg Stretch
Lay back on the mat with your arms by your sides and your legs extended up to the ceiling with your heels together and your toes turned out slightly in what is called Pilates Stance. Inhale and lower your legs towards the mat. Only go as low as you can keep your spine and your ribs pressing into the mat. Exhale and lift your legs back up to the ceiling. Perform 5 repetitions total.

Criss Cross
Lay back on the mat with your knees into your chest, ankles and knees squeezing together and your hands behind your neck. Lift your head and look at your belly button. Inhale, and as you exhale bring your left shoulder up towards your right knee and extend your left leg out long at an angle that you can hold keeping your spine and your ribs pressing into the mat. Inhale, come center, squeezing your knees and ankles together, and as you exhale switch to the other side. Perform 4 repetitions on each side.

Classical Pilates Mat exercises are such a wonderful way to not only strengthen your abdominals, but they will also help to improve your posture and alleviate or prevent any back pain.

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