Pilates Exercises for a Flat Stomach

By Patricia | October 20, 2008
Pilates Exercises For A Flat Stomach

Pilates follows the mind-body approach to personal fitness. Developed in the early 1920s it focuses on corrective and conditioning exercises for the body. Pilates involve strengthening and improving the body’s core muscles. These are the abdominal and pelvic floor muscles, which in turn makes these routines excellent for attaining a toned, flat stomach. These exercises helps the body derive twice as much for the same amount of energy spent on a session at the gym or through other conventional forms of exercises. List below are three common exercises from the Pilates core abs work out:

Pilates Exercises For Toned Stomach

The Hundred

  • Lie flat on your back with your knees slightly bent. Keep your ankles parallel to the ground. Focus your eyes down to the stomach. Inhale.
  • Exhale as you bring your head up until your chin touches your chest. Lift your upper back off the floor as steadily as you can. Keep your shoulders firm, don’t let them stoop. Hold the position as you inhale deeply.
  • Exhale and stretch your legs a few inches off the floor while pulling in your stomach. Hold out your arms similarly while keeping them as steady as possible. Remember to keep your back on the floor at all times.
  • Hold this position while you breathe in and out. Pump your arms without losing control and hold the abs tight (make sure it is doing all the work and not the neck or the shoulders).
  • Bring your knees in towards your chest. Hold your knees and slowly drop your upper back and head on the floor. Breathe.

The Roll Up

  • Lie on your back with your legs stretched out straight and your arms stretched above your head.
  • While lying straight down on the floor, lift your hands upwards. Don’t forget to breathe fully.
  • Exhale and move forward by raising your back off the mat. Hold your stomach tight.
  • Inhale and stretch back into the first position. Keep your legs stretched out straight on the floor and your abdomen pulled in. And repeat routine.

Double Straight Leg

  • Lie flat on your back with your legs stretched straight.
  • Place your hands behind your head for support and pull in your stomach as you lift your head and upper back off the mat. Make sure you lift off using your core muscles and not your neck or back muscles.
  • Now raise your legs in the air. Extend your left leg at a 45 degree angle. Your head should also be raised. Don’t forget to focus on your breathing as well. Switch legs and repeat.
  • Bring both legs down and hold them straight. Repeat routine.
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