Michelle Monaghan’s portrayal of Jaclyn Lemon in “The White Lotus” has viewers not only captivated by the drama but also admiring her incredible physique. While genetics and overall fitness play a role, Pilates seems to be a key component in achieving those enviable abs. Monaghan herself credits Pilates for making her feel stronger, more flexible, and grounded. So, how can you incorporate Pilates into your routine to sculpt your own “White Lotus” worthy core? Let’s dive into the Pilates principles and exercises that can help you achieve similar results, inspired by celebrity trainers and the workouts they design.
The Powerhouse: Foundation of Pilates Abs
Pilates is more than just a series of exercises; it’s a method that focuses on core strength, stability, flexibility, and body awareness. The foundation of Pilates is the “powerhouse,” which includes the deep abdominal muscles, lower back, hips, and glutes. Engaging this powerhouse is crucial for every exercise, providing stability and control while targeting the muscles that create a toned midsection.
Core Principles of Pilates
- Centering: Focus on bringing awareness to the center of your body – the powerhouse – and using it as the starting point for every movement.
- Concentration: Pay close attention to your body and movements, focusing on precision rather than speed.
- Control: Execute each exercise with deliberate control, avoiding jerky or uncontrolled motions.
- Precision: Emphasize proper form and alignment to maximize effectiveness and prevent injuries.
- Breath: Coordinate your breath with each movement, using inhales to prepare and exhales to engage the powerhouse and execute the exercise.
- Flow: Strive for smooth, continuous movements, transitioning seamlessly from one exercise to the next.
Pilates Exercises for “White Lotus” Abs
While we don’t have explicit details from Monaghan’s specific Pilates instructor on the exact routine, we can infer effective exercises based on general Pilates principles and what celebrity trainers recommend. Here’s a breakdown of exercises that can help you target your abs, drawing inspiration from various Pilates experts:
1. The Hundred
- How to: Lie on your back with knees bent and feet flat on the floor. Engage your core to press your lower back into the mat. Lift your head, neck, and shoulders off the mat, reaching your arms forward and pumping them up and down. Extend your legs to a 45-degree angle (or higher if needed to protect your lower back). Inhale for five counts while pumping your arms, then exhale for five counts. Repeat 10 times for a total of 100 pumps.
- Why it works: The Hundred is a classic Pilates exercise that warms up the entire body while intensely engaging the abdominal muscles. The pumping arm movement challenges core stability, while the leg extension targets the lower abs.
2. Single Leg Circles
- How to: Lie on your back with legs extended. Point one leg towards the ceiling, keeping the other leg pressed against the mat. Engage your core and draw small circles with the raised leg, keeping your hips stable. Repeat 5-10 times in each direction, then switch legs.
- Why it works: This exercise targets the deep core muscles, hip stabilizers, and obliques. The controlled circular motion improves flexibility and coordination while strengthening the abs.
3. Pilates Roll-Up
- How to: Lie on your back with legs extended and arms overhead. Inhale and reach your arms towards the ceiling, then exhale and slowly roll up, one vertebra at a time, until you’re sitting up. Reach forward towards your toes, then slowly roll back down, maintaining control throughout the movement.
- Why it works: The Roll-Up is a challenging exercise that strengthens the entire core, improves spinal mobility, and stretches the hamstrings. It requires significant abdominal engagement to control the rolling motion.
4. Single Leg Stretch
- How to: Lie on your back with knees bent towards your chest. Lift your head, neck, and shoulders off the mat. Grasp one ankle with the opposite hand and the other knee with the remaining hand. As you exhale, extend one leg out at a 45-degree angle while pulling the other knee closer to your chest. Alternate legs, maintaining core engagement and a stable torso.
- Why it works: This exercise targets the deep abdominal muscles, obliques, and hip flexors. The alternating leg movement challenges core stability and promotes spinal mobility.
5. Double Leg Stretch
- How to: Lie on your back with knees bent towards your chest. Lift your head, neck, and shoulders off the mat. Extend both arms overhead and both legs out at a 45-degree angle simultaneously, keeping your lower back pressed into the mat. Circle your arms around and hug your knees back into your chest. Repeat.
- Why it works: This exercise strengthens the entire core, improves coordination, and stretches the back and legs. It requires significant abdominal engagement to maintain stability and control.
6. Criss-Cross
- How to: Lie on your back with knees bent towards your chest and hands behind your head, elbows wide. Lift your head, neck, and shoulders off the mat. Rotate your torso to bring one elbow towards the opposite knee while extending the other leg out at a 45-degree angle. Alternate sides, maintaining core engagement and a stable lower back.
- Why it works: The Criss-Cross targets the obliques, which are essential for sculpting the sides of your waist. The twisting motion also improves spinal mobility and coordination.
7. Plank
- How to: Start in a push-up position with your body in a straight line from head to heels. Engage your core to prevent your hips from sagging. Hold the position for 30-60 seconds, or longer as you get stronger.
- Why it works: The plank is a static exercise that strengthens the entire core, including the abs, back, and shoulders. It improves stability and posture. To advance this exercise, try adding a single-leg lift to challenge balance and stability.
8. Leg Lifts
- How to: Lie on your back with your arms by your sides, palms pressed firmly onto the mat. Engage your core to raise your legs straight above your hips, forming an L-shape with your body. Inhale as you slowly lower your legs down, keeping them straight. Hold briefly as your heels hover a few inches above the mat. Exhale as you draw your belly button in towards your spine to lift your legs back up to the starting position.
- Why it works: Leg lifts are fantastic for targeting the lower abdominal muscles. The controlled movement and focus on engaging the core help to build strength and definition in this area.
Finding Your Pilates Instructor
While online videos and apps can be a great starting point, working with a certified Pilates instructor can provide personalized guidance and ensure proper form. A good instructor can assess your individual needs and create a program that is both effective and safe. Some celebrity-loved Pilates instructors include Nonna Gleyzer and Yasmin Karachiwala. You can find qualified instructors at local Pilates studios or through online directories.
Beyond Exercise: Lifestyle Factors for Abs
While Pilates can undoubtedly help you sculpt your abs, it’s important to remember that exercise is only one piece of the puzzle. To truly achieve a “White Lotus” physique, consider these additional lifestyle factors:
- Nutrition: Focus on a balanced diet rich in whole foods, lean protein, and healthy fats. Limit processed foods, sugary drinks, and excessive alcohol consumption.
- Hydration: Drink plenty of water throughout the day to keep your body hydrated and support optimal metabolic function.
- Sleep: Aim for 7-9 hours of quality sleep per night to allow your body to recover and rebuild muscle tissue.
- Stress Management: Practice stress-reducing activities such as meditation, yoga, or spending time in nature.
- Consistency: Make Pilates and healthy habits a consistent part of your lifestyle for long-term results. Michelle Monaghan emphasizes that she tries to do something physical for at least 30 minutes every day.
Embrace the Pilates Journey
Getting abs like Michelle Monaghan requires dedication, consistency, and a holistic approach to fitness and wellness. By incorporating Pilates into your routine, focusing on proper form, and adopting healthy lifestyle habits, you can work towards a stronger, more sculpted core and a body that feels confident and empowered. Remember that everyone’s journey is unique, so be patient with yourself, celebrate your progress, and enjoy the process of transforming your body and mind.
