There's a reason everyone from celebs and TikTokers to fitness editors is into Pilates right now. This low-impact workout modality combines flexibility, strength, and endurance into exercises that can be done either on a mat or using a reformer in class (or at home, with a bit more of a price tag). And it's also amazing at building core strength. Most Pilates workouts incorporate plenty of core work throughout — often, you'll flow in and out of poses with a yoga-like emphasis on breath and your abs working with nearly every move. However, if you want to dedicate some time specifically to strengthening your abs (and everything else that makes up your core), you can do a full Pilates ab workout or try a couple of Pilates ab exercises that are sure to get the job done.
If you can't get to a Pilates studio or you just prefer home workouts, never fear. You can still get in a solid Pilates ab workout with nothing but a mat or space on a comfortable floor. To make it easy, we asked 10 different Pilates instructors for their top ab moves. You can do all of them right at home, with no equipment required. Incorporate a few of these Pilates ab exercises into your next core workout for a slow and steady burn that'll strengthen your abs and so much more.
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The first time I tried Pilates, I was hooked. I’ve practiced anywhere from 1-3 times a week for the past twelve years. So I can definitely attest to the effectiveness of this routine!
The Pilates Series of Five is an integral part of a traditional Pilates practice, developed almost 100 years ago by Joseph Pilates. Each move in the series takes about a minute, combining for an incredibly efficient 5-minute ab workout.
Do this as a part of my Pilates routine, and sometimes I’ll do the Pilates Series of Five by itself, or after a cardio session. Since it only takes five minutes, it’s so easy to fit this workout in anytime, anywhere!
All You Need To Know About Pilates Workout For Beginners
Start by raising upper body and head slightly off the mat. Using hands, pull right knee in towards chest, pulsing twice, while left leg extends straight. Switch legs and repeat exercise on the other side.
Modifications: Raise extended leg to a 45° angle if trying to extend straight causes your back to lift off the mat. If lifting your upper body strains your neck, rest your head on the mat for this exercise.
Start by hugging your knees into your chest. Exhale and bring your upper body slightly off the mat to meet your knees, curling into a tight ball. As you inhale, reach your arms overhead at a 45° angle and extend legs at a 45° angle as well. Hold for one full second, then as you exhale, sweep your arms around to meet your knees as you once again pull them into your chest.
Young Sporty Attractive Woman Doing Toning Pilates Exercise For Abs With Fitness Circle, Crunches For Abdominal Strength Using Pilates Magic Circle, Wearing Sportswear At Yoga Studio Or At Home Stock Foto
Modifications: When legs are extended, you can lower them to increase difficulty or raise them until you gain strength. If lifting your upper body strains your neck, rest your head on the mat for this exercise.
Lie on your back with legs straight overhead at a 90° angle. Lift upper body and head slightly off the mat and hold here for the duration of exercise. As you lower left leg (as low as you can go while keeping it straight), pull right leg (also straight) towards your chin with your hands. Switch legs, repeating this on the other side.
Lie on mat with legs extended straight overhead at a 90° angle. Place hands behind head and lift upper body and head slightly off the mat. Hold here for the duration of exercise.
Amazon.com: Pilates Abs Workout [dvd] [ntsc] By Ana Caban
Keeping legs straight and together, slowly lower on each inhale as low as you can go while keeping lower back flat on mat (about 45°). Exhale and bring legs back up to 90°.
Also commonly referred to as the “bicycle, ” you may have seen this movement in other fitness programs. Not a surprise, as this is one of the most effective ab exercises
Lie on back with hands behind head. Slightly raise head and upper body off mat. Bring right knee in towards chest as you extend your left leg at a 45° angle. At the same time, twist your body to bring left elbow towards your right knee. Hold and exhale quickly four times. Switch legs and repeat exercise on the other side.
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Note: I used fitness models to illustrate these moves as clearly as possible. However, I really do practice Pilates on a regular basis and have done so for over 10 years! Click here to see a real photo of MY abs today (one year after my daughter was born), as well as my 5 weight loss tips for breastfeeding moms.
This post contains affiliate links for your convenience – I only recommend products I love and use – read my disclosure policy here.
This is one of the first Pilates books I studied and helped me develop my own 45 minute routine that I still practice today. It is an excellent resource for learning the system and exercises.
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High-Density Foam Exercise Mat — If you have hard floors in your house or exercise space, you’ll want something thicker than a regular yoga mat to protect your spine. I bought this Valeo exercise mat when I started Pilates twelve years ago, and it is still in amazing shape!
Stacey is the creator of The Soccer Mom Blog, a Houston Texas mom blog that focuses on positive living for women and families. She loves to share real food recipes, money-saving tips, parenting encouragement, kids activities, DIY tutorials, home hacks, fitness, and so much more! To get to know Stacey even better, click here.Pretty much every move in Pilates targets your core, but if strong abs are your goal, then there’s definitely a way to step things up. Case in point: these nine Pilates abs exercises from the
Instructions: Choose 3-5 exercises below, depending on your fitness level. Follow the instructions for each move, then move onto the next one.
Best 15 Pilates Exercises For Your Core
How to: Lie flat with legs squeezed together and long, engaged arms by sides (A). Lift both legs a few inches off the mat, squeeze glutes, and engage abs. Lift your head and gaze at toes (B). Raise arms over thighs and pump arms up and down with energy. Take a long, steady inhale for five pumps and a long, steady exhale for five pumps (C). Complete two to five sets (one set is 10 pumps) and work up to 100 pumps.
How to: Sit tall with a straight back and long spine. Open arms straight out to sides at shoulder-height and retract shoulder blades. Open legs wider than shoulders, flex your feet from the ankles, and anchor bottom to the mat (A). Inhale as you rotate trunk to the left and round over left knee; pressing right hand against the outer edge of left foot and lifting back arm as high as possible, palm down (B). Exhale as you slide right hand along outer foot in three forward “sawing” motions while drawing right hip back (C). Inhale and return to start. Repeat the sequence, twisting right. Perform three reps on each side.
How to: Hug both knees into chest with head lifted and elbows wide (A). Inhale with control as you reach legs forward and arms backward—stretching in opposition—and drawing abdominals in deeply to spine (B). Exhale slowly as you deepen back into hug position (C). Repeat six times.
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How to: Lie on back with hands layered, palm over palm, behind lifted head and knees bent into chest (A). Inhale slowly and twist torso to the left until right elbow connects with left knee, straightening right leg forward and holding it a few inches above mat. Exhale with control and twist right, connecting left elbow to right knee and extending left leg (B). Continue alternating sides, completing six sets of twists.
Lie flat on back with long, sturdy arms by sides. Squeeze legs together tightly. Inhale slowly as you lift legs overhead, rolling back until balanced in the middle of shoulder blades and the backs of arms (A). Point toes and exhale with control as you roll back down spine, leaning body slightly to the right (B). When right glute touches the mat, circle legs to the
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